Stress is something that everyone goes through in life. High levels of stress can have negative effects on how we are able to manage our daily life and our health. Let’s look at some ways that we can try to manage our feelings of stress more effectively. The following three approaches can help with stress management.
Approach #1: Progressive Muscle Relaxation (PMR)
This particular technique is also beneficial for individuals who may also struggle with intense or frequent feelings of anxiety. The theory is, that when we feel stressed or anxious our muscles automatically become tense. This can make it difficult to relax and work through the current situation. PMR is an easy technique that anyone can us, and it can be done in any situation.
PMR is the act of purposefully tensing the muscles in your body, holding that for 10-15 seconds and then releasing the tension for 10-15 seconds before moving onto the next muscle group. Typically, this is done by starting with toes and feet and then moving up the body. For example, calves, thighs, bum, stomach, hands, arms, shoulders, chest, and face… or whatever works best for you. It should be noted that this is done best when the eyes are closed and the technique is repeated 2 or 3 times in a row and 2 or 3 times a day.
Being able to control the tension we feel in our body allows us to obtain a feeling of control. It also provides us with a healthy distraction that can help us focus on our current situation while giving clarity to work through our current stressors.
Approach #2: Guided Imagery (GI)
Much like PMR, this particular technique is something that anyone can do in any setting. It is easiest when you have access to the appropriate audio recordings, a manual or assistance from someone.
Generally, GI is done when someone closes their eyes and are guided through a script. The whole process is approximately 10 minutes long depending on details given and prompts asked. Alternatively, you could do this by closing your eyes and beginning the process of imagining a personal safe/happy place. This can be a beach, a field, a bakery or something as simple as your favourite spot at home. While imagining this space, you want to be as specific as you can about the details. It helps to think about your five senses; what can you see, smell, hear, feel and taste in this space.
This particular technique has been shown to help individuals with stress, depression and anxiety as well as some health benefits.
Approach #3: Diaphragmatic Breathing (DB)
Also known as abdominal breathing, or deep breathing, DB can be helpful in managing stress and anxiety. This technique is often seen in many types of yoga practice for it’s added health benefits.
This technique is done by controlling one’s own breath. Starting with deep slow inhales and exhales and then gradually getting a little slower. This process brings down the heart rate and has us focus on being mindful on one of the most basic things we do – breathing. Much like GI and PMR, DB helps us restart the way we are responding to a stressful situation. By forcing our minds to actively switch thoughts and help us achieve a calmer headspace for dealing with our circumstances.
Some individuals alter the DB technique in various ways such as using the “box breathing” method or the “4-7-8” method. To try box breathing, all you have to do is imagine a square and focus on one of the corners. As you inhale, imagine drawing one side of the box, pause when you reach the next corner and then imagine drawing the next side of the box as you exhale. Making sure that this is a slow and calm process, some choose to count to 5 (or whatever feels right) at each step. When using the 4-7-8 method, you want to inhale for four seconds, hold it for seven seconds and exhale for eight seconds.
The goal of each of these is to help us reset our focus and allow us the opportunity to approach the situation with a calmer mind. Use these three approaches for stress management to find what works best for you.