Stress Management & Techniques
- Feb 22, 2017
- 3 min read
I hope you have some nice chamomile tea brewing as you begin reading this (or you can check out this website for the best teas for stress and anxiety). I created a poll on Twitter for what my next blog should consist of and it was interesting to know that "Stress Management" took the lead among meal prepping, best exercises and nutrition. So, I have done my research and collaborated my thoughts and techniques in hopes that it helps.
As I always say, do what works for you. These are tips and research that have worked for other people, but do not get discouraged if something doesn't work for you. Research says that is it best to take several approaches to stress management rather than just one.
1) Mindfulness meditation
Of course any kind of meditation is beneficial for the body. With mindfulness meditation, you focus on your breathing and quiet the mind. This is extremely hard to do. I still struggle with this technique, but as they say "practice makes you better." Science recommends practicing mindful meditation longer than 20 minutes twice a day, every day (preferably in the morning after waking up and again before dinner).
Some steps for mindfulness meditation are as follows:
Sit upright with spine straight, sitting cross-legged or sitting on a firm chair with both feet on the floor, uncrossed
With eyes closed (or gently looking ahead), observe exhalation of breath
As the mind wanders, simply note it as a fact and return to the "out" breath
Continue observing exhalation of breath
2) Stretching
Stretching promotes mind and body awareness because each physical stretch requires mindfulness of your bodily positions, breathing and control of your tension level. Stretching also improves circulation in your body which allows a decrease in tension in your body.
Dedicate 10 minutes per day to stretching your muscles; particularly in the legs, arms and neck
Engage in relaxing breaths
Resource:
American College of Sports Medicine ACSM.org
3) Turn off push notifications
Sounds crazy, right? Studies show that when you have push notifications going off on your phone or iPad consistently throughout the day, your cortisol levels in your brain increase and causes a stress response in your body.
Obviously it is important to keep your text notifications and phone calls on alert, especially when you have children or loved ones (or bosses...) who might need you during the day, but not all the email notifications from the 7 different email accounts you have linked to your phone.
Resource:
Seul-Kee, K., So-Yeong, K., & Hang-Bong Kang. (2016). An analysis of the effects of smartphone push notifications on task performance with regard to smartphone overuse using ERP. Computational Intelligence and Neuroscience : CIN, doi:http://0-dx.doi.org.wncln.wncln.org/10.1155/2016/5718580
4) Sleep
Oh... Wait, that's a thing? Yes, my friend, that is a thing and one of the greatest things we have access to. "But, Stacie... I am so busy, I get in the bed really late and have to wake up really early."
Everyone is busy, and you're probably busy because you have important things to accomplish during the day. Work, gym, class, eat, study, clean the house. I get it. But sleep is also important. It is actually one of the most important things that is related to your health. Studies have shown that with just one night of inadequate sleep spikes your insulin levels to that of a person with Type 2 Diabetes... So yeah, sleep should be a top priority.
Try these tips:
Go to bed and get up at the same time every day. Your biological clock will thank you
Do not use any technological devices 30 minutes to an hour before bed
Use a dark curtain over a window to keep out light
Resource:
Sleep Smarter by Shawn Stevenson
www.theshawnstevensonmodel.com
5) Aromatherapy
Studies have shown that essential oils provide relaxation and healing. When it comes to stress, lavender takes the lead for being the oil that reduces anxiety, stress and depression. Lavender also has mood stabilizing agents helpful for those experiencing depression or anxiety.
Try this:
Dab a few drops of essential oil on your wrist before tackling a stressful project or even at the beginning of the day
Diffuse the oil into the air at work or at home for instant stress relief
Resource:
15 Stress Management Techniques That Work Well... And Fast by Deane Alban
www.bebrainfit.com
I hope these few techniques help with stress management. if you feel your stress is not being controlled by these techniques or other techniques, please see a doctor.
Do what works for you.
XO,
Stace
Disclaimer: Read at your own risk. I am not a health professional. You should seek professional advice if you feel your case is immediate. If you have an emergency, please call 911.
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