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Published on July 24, 2019

7 Stress Management Techniques to Get You Back on Track

7 Stress Management Techniques to Get You Back on Track

There is no one in this world that can say they have never been stressed. Stress affects us all. Some of us are better at managing the negative impact that stress can have on our lives.

The one person who can control stress in your life is you. It is also up to you to be accountable for how you want to live your life.

If you’re feeling overwhelmed with what is happening in your life and you want to get back on track, then these 7 stress management techniques will help to minimise the negative impact that stress has on your life.

What You Didn’t Know About Stress

Stress is a state of tension and it is a normal part of life. The most common external sources that can cause stress in our lives are finances, the demands of work and relationships.

The internal sources of stress come from within us and the pressure we put on ourselves because of our high personal standards, beliefs, values, attitude, goals, needs and wants. Some examples of internal sources of stress can be striving for perfection in all we do or refusing to speak to an audience because of our internal fears.

We also have what is called “internal chatter” which can also cause huge stress in our lives. This internal chatter comes from our negative thought patterns, negative experiences and bad habits. Our negative internal chatter, if we let it, can be quite destructive and lead us to living highly stressed and anxious lives.

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The body reacts to these changes and demands with physical, mental, and emotional responses. Internal and external stressors can have the same physical and psychological effects. You may have trouble sleeping, lose your appetite or lose interest in daily activities. You may be irritable, have headaches or stomach pains, or find that you cry easily.

If not dealt with, overtime stress can have a devastating impact on your physical, mental and spiritual wellbeing.

Managing Stress Positively

The good news is that not all stress is bad for us. Being stressed in the right context can have a more positive influence on our lives. Some people say that they produce their best work when they are under pressure to deliver.

When you are able to manage stress in a positive way, this can open you up to new opportunities outside of your comfort zone. It can also be the catalyst you need to change and empower you to come up with solutions and challenges so that you can grow and move forward in your life.

The 7 stress management techniques make up a tool box of strategies that you can use at any time where you are feeling stressed and want to get your life back on track. The more you use these tools, the more proactive you are in managing your stress levels. By managing your stress, you minimise the negative influence it can have on your quality of life.

1. Write Down 5 Benefits You Will Achieve When You Have Your Stress Under Control

When making change or implementing anything new in your life, it is important to identify the benefits for you. The 5 identified benefits become the incentives to encourage and motivate you to make the changes and take action. Once you have these 5 benefits written down, then ask yourself these 2 questions:

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  • “What is it the goal I want to achieve?’
  • ” What are the benefits I expect from achieving this goal?”

Write these responses on stick-it notes and put these notes in a place where every morning you see them.

2. Get To Know Who You Are And Give Yourself Some Slack

Spend some time getting to know you, your personality, your strengths, things you don’t like doing and things you do like doing. The objective of this exercise is to become more self-aware so that you can quickly identify what things in life stress you out, and how you can manage these activities so that they don’t have such a negative impact on your life.

When you know who you are and what is important to you, you will take action to manage the negative activities that are not serving you well.

We can be our own worst enemies and we can be very hard on ourselves, which is not great when it comes to managing stress in our lives. The more self aware you are, the more accepting you are of what your strengths are and what you are not so good at.

Striving for perfection in everything you do and comparing yourself to others will not be so important to you when you know who you are and you are very happy with you.

3. Exercise Regularly

This is a very practical strategy that works. A regular exercise routine in your life builds your physical resilience to manage stress. Your body can fight stress better when it is fit.

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Along with exercising regularly, eating healthy, well-balanced meals is just as important when it comes successfully managing the impact stress has on your life.

4. Learn And Practice Relaxation Techniques

“Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.

Get enough rest and sleep. Your body needs time to recover from stressful events. Relaxation techniques you could try for stress management are meditation, yoga, or tai-chi. You will always be facing times of stress in your life and by relaxing and calming your mind you give your body time to recover from these stressful events.

5. Commit To Spending Time With People Who Make You Smile

The more stress we face, the more likely we are to withdraw from our circle of friends and family. Stress, if we allow it, can consume our lives physically, mentally and spiritually; and all we want to do is hide away from the world.

Surrounding yourself with people who bring you joy, encourage and support, you will build your spiritual and mental resilience.

Keep a positive outlook on life is a lot easier to do when you are surrounded by people who love and support you. Laughing out loud and smiling lots is a great way to manage the stress levels in your life. The more you laugh in life, the better your “quality of life” will be.

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6. Be Grateful

Keeping a daily gratitude journal is one of the most effective ways to successfully managing stress in your life. This act of writing down every day all the things that you are grateful for keeps you present and real. It gives you a more optimistic and hopeful perspective of your life right now.

To successfully manage stress in your life, optimism and hope are the two key ingredients that you need. Without them, your ability to effectively manage stress is a lot harder – in fact impossible!

7. Commit To Taking Action And Do It

If you allow stress to creep into your life, it will take over your life – physically, mentally and spiritually.

We live in a world of constant change and disruption, so we will always be challenged by the threat of stress.

Commit to taking action to managing the impact that stress has on your life, and do something about it. You are the only one who has the power to do it.

The Bottom Line

There is no escape from stress. These 7 stress management techniques, however, are strategies that if you adopt and practice consistently, will enable you to live your life to the fullest — resilient and strong in mind, body and soul.

More About Stress Management

Featured photo credit: ALIAKSEI LEPIK via unsplash.com

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Kathryn Sandford

Career Resilience Coach passionate about supporting others to grow and thrive in a complex world.

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Last Updated on December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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