Stress Management

Looking at current world events is enough to make anyone worried! So much of it is completely out of our individual control… but that doesn’t mean you can’t control yourself.

Personal life, current events, politics, economy, etc., is stressful for so many people for so many different reasons. There are a million things in life that stress us out; so, having good stress management skills is essential in life.

Prolonged stress can lead to poor health, alcohol and drug abuse, violence and more. Some people comfort eat, chain smoke or withdraw into themselves. Frustration and short tempers lead to increased family violence and broken relationships. If you value your health, your career and relationships, you need ways of dealing with stress.

But let me first change any thoughts you might have of, “I don’t need help, I’m managing ok”, into more realistic ones of, “I need to be strong and level-headed enough to get through this”. And “What can I do to help my loved ones, friends and colleagues when they are stressed, or situations turn bad?” This simple shift of attitude will make you feel more capable, resourceful and resilient.

Here is a simple technique to lower stress levels. It takes less than one minute and if used frequently throughout your day can be hugely beneficial.

Adopt a symmetrical upright body position – for one it’s comfier, but it also helps in balancing the hemispheres of your brain which supports better thinking, and a straight neck improves blood flow to your brain.

Look at the sky – eyes slightly upwards. This accesses more visual parts of the brain as opposed to internal feelings (looking down). Gazing into the distance also has many related benefits too, so occasionally treat yourself to a stroll along the beach, a walk in the hills or around a local park where you can appreciate the view. Many of us spend lots of time looking at screens these days and so to relieve the strain on your eyes (and your mind) adopt the 20-20-20 rule; at least every 20 minutes, spend at least 20 seconds, gazing at least 20 meters into the distance.

Breathe slowly and deeply into your abdomen, focus on your outward breath – this relaxes your body and mind. Imagine you have a lovely cup of hot chocolate, take a sniff in through the nose and then gently blow it cool, ensuring you breathe comfortably all the way out, and allow your shoulders to relax as you do so. Do four cycles of this and you’ll start to chill right out. This pattern of breathing relaxes your body and more importantly your nervous system.

Done together, this gives you a less-than-a-minute stress reliever you can do almost anywhere. Remember, prolonged stress can have massively detrimental effects on your physical and mental well-being. So please look after yourself.

But this is just the beginning! Check out these links because it’s the foundation for Critical Thinking which leads to better problem solving and a more Resilient mindset in the face of uncertainty. This technique underpins your ability to manage Anxiety and navigate Personal/Intimate Trauma and PTSD. Ultimately, this small technique can be the seed towards being more effective in life and thereby widening your circle of influence and control.

This little secret has served me so well over the years, I can’t even begin to tell you. But remember, it’s a starting point for control over your life. So, try it out for a day or two and notice what happens.