Stress is one of the greatest obstacles to maintaining a positive attitude. Although stress is an inevitable part of life, there are strategies we can use to reduce its impact. When negative stress accumulates, it can hinder our productivity, drain our energy, and diminish our motivation. If stress is overwhelming you and making it difficult to recover, it may be wise to consult a doctor. However, for the typical daily stressors we face, here are some quick and simple methods to help you lower your stress levels effectively.
Deep Breathing
Loosen your clothing, close your eyes, and consciously relax your body. Take 10 or more deep breaths, focusing on filling the lower part of your lungs, where oxygen is most effectively absorbed. To ensure you’re breathing deeply, place your hand on your stomach and feel it rise as you inhale. This technique, known as diaphragmatic breathing, engages your diaphragm muscle, unlike the shallow upper lung breathing often associated with anxiety.
As you exhale, silently count: “one” after the first breath, “two” after the second, and so on, up to at least 10. If you lose count or find your mind wandering, simply start over. By the end of this exercise, you should feel calmer and more relaxed, with even a temporary reduction in blood pressure. If you’re in a meeting, on a call, or interacting with a customer, you can count silently in your head to achieve the same calming effect.
Visualize
Harness the power of positive imagery to elevate your mood and improve your performance. Imagine a place that brings you joy—feel the warmth of the sun on your face or the gentle breeze on your skin. Visualize every detail of this scene that you love. If you’re preparing for a presentation or interview, picture yourself executing it flawlessly. By doing this, when the moment arrives, your mind will feel as though you’ve already succeeded. This visualization technique is commonly used by athletes and peak performance coaches.
Music
Music has the power to soothe or to give us energy. It has healing power, too. Find a type of music that relaxes you and play it when you need to calm down. When you feel tired and listless, play some rousing music (rather than relying on caffeine or other stimulants) to give you a pick-up.
Yoga
Yoga combines both exercise and relaxation techniques, through stretching, deep breathing, and meditation or relaxation. Yoga is an ancient physical, mental and spiritual practice that originated in India. The word yoga is derived from Sanskrit, and means to join or to unite, symbolizing the union of body and consciousness. Read a great blog about yoga and stress relief by Carol Dunn here.
Acupressure and Massage
Applying firm pressure with a fingertip to the area where you feel pain or tension for up to a minute can help prevent headaches or relieve muscle tightness. Consider having a friend or partner learn basic massage therapy or acupressure techniques to target tense muscles, as regular daily treatment can be more effective than occasional sessions.
Laughter
Laughter is the best medicine of all. A good belly laugh can lower blood pressure, stimulate circulation, release endorphins, and soothe tension. Be on the lookout for jokes and cartoons you can share with family and friends. Find a cartoon or picture that always makes you smile and post it near your desk. (Just make sure it is appropriate for all audiences!)
Play
Incorporate some “play time” into your schedule. Set aside an hour to explore new ideas online—using tools like Mix can make this both enjoyable and inspiring, often leading to great ideas for your work. Another option is to initiate a daily impromptu trivia contest in your department or office. You could ask two or three trivia questions, including some related to your industry, and offer small prizes from a local bargain store. You’ll find this not only fun but also a great way to spark creativity and engagement.
Replace Worry with Problem Solving
Focus on what you can do, and then go ahead and do it. Chronic worriers tend to focus on what they cannot do, what should be happening, or how things are going wrong. Replace worry with problem solving so that you identify where you can take action. Then, stop waiting for the perfect time and just do it.
Meditation
Meditation aims to calm the mind and break away from its usual activity. Various techniques can be employed, such as using a word or mantra as a focal point, concentrating on a colour, your breathing, an abstract idea, or an object.
Here’s a simple meditation process: Sit quietly with your eyes closed and relax your muscles from head to toe. Pay attention to your breathing, inhaling and exhaling naturally through your nose. Begin to silently repeat your chosen word or focus on your selected colour. Allow any distracting thoughts to drift by without engagement. Continue this practice for 15 to 20 minutes.
