5 effective techniques to manage stress
Stress management is certainly a skill that we all want to acquire during scary, stressful, and anxiety-provoking times.
Here you'll discover 5 effective techniques for better stress management when the pressure rises.
- The consequences of stress:
Stress is certainly the evil of our century because it can cause a multitude of consequences.
It can affect the physical, emotional, mental, and energetic body if left unchecked.
Here are some consequences of stress:
- Exhaustion of the nervous system
- Generalized anxiety
- Anxiety attacks
- Loss of motivation
- Weakened immune system
- The benefits of stress management techniques:
Fortunately, there are methods to avoid these negative consequences.
When applied to your day-to-day life, they can help you rejuvenate well-being. As you apply these techniques, you might experience:
An increased feeling of relaxation:
- Greater motivation.
- A strengthening of the adaptive capacity of the nervous system.
- A more intense joy of living.
- The feeling of finding inner peace
What are these 5 techniques?
Let's start immediately with the first technique to end stress:
1.Take your time to manage generalized anxiety
Taking your time will accomplish two things.
First, you will be much more attentive to the world around you. You will therefore be more anchored in the present moment, and hence more in the contemplation and appreciation of what you are doing.
By taking your time, you will rest your nervous system, exhausted from the rush and the pressure.
Second, you will be able to find inner peace because you will naturally be happier when you take your time.
By doing so, you will experience an incomparable feeling of satisfaction and relaxation in the evening.
Taking your time simply means slowing down your pace. To do this, a good technique is to focus your attention on your senses.
Observe the sensation of contact between your feet and the ground, your legs touching the seat, etc.
If you follow this little exercise, you will be able to slow down and deal with stress in a more effective manner.
You will more easily be able to savour what you are experiencing at the moment. So, to manage stress, take your time as far as possible.
2.Learn to say no to focus on the essentials
The feeling of having to do something that you don't like is certainly a destroyer of self-confidence. It is also a real stressor.
Learn to say no to someone who asks you to do something you don't want to do.
Focus your energy and time on the things that matter most to you.
Always ask yourself, "Is this going to help me achieve my goals? ".
If the answer is no, then feel free to say no, without issuing an apology. In fact, when you advance an excuse, you are giving the other person the opportunity to influence you.
The likelihood of you saying yes is therefore much greater even if you don't want to.
On the other hand, if the answer is yes, then ask yourself this question: "Am I going to enjoy doing this?" Is the answer affirmative?
In that case, do say yes. If, however, the answer is no, save your energy and time to focus on the essentials, which are what you like and what makes you happy and relaxed.
3.Do one thing at a time to avoid stressful multitasking:
It is a real stress for the nervous system to accomplish several things at the same time. Truth be told, multitasking generates mental fatigue, nervous tension, and a real host for negative emotions.
Wanting to do everything at the same time takes more time and siphons more energy from the brain. Instead, try to focus on one thing at a time. Do you want to clean your home and call a friend?
Complete the first task until the end before starting the second. On the one hand, it will take less effort and less time to accomplish everything.
On the other hand, you will remain more rooted in the present moment. Besides, one who stays in the present, stays more relaxed and less stressed.
4.Take regular breaks to calm the nervous system:
Every day take at least 20 minutes to do what makes you happy and relaxes you. Indeed, it is really important to create time-spaces and devote 100% of yourself to them, in order to calm the nervous system.
You may already know this, but the nervous system is a system that must be continuously protected and regenerated.
This is so because it becomes exhausted in times of stress and anxiety.
To that end, you need to vary your state between "performance mode" and "relaxation mode".
Performance mode is the set of times when you are in action mode. For example, this is when you do things like work.
Relaxation mode is the set of all the moments that give you rest, peace, and relaxation.
Natural anxiolytics, such as walking in nature, reading a book, practicing meditation, getting a massage, doing deep breathing exercises, etc. can be greatly beneficial to you.
5.Consuming foods fortified with magnesium promotes physical and mental relaxation:
Not all foods are created equal. Therefore, choose a food that is soothing to your nervous system.
It is especially the minerals contained in the food that allows us to better manage stress. In fact, magnesium is certainly the one that has the most positive effects in combating stress.
Do not be hesitant to try magnesium; it can only relieve your stress. Bananas, green vegetables, oleaginous fruits (nuts, almonds…), cocoa, and cereals are also recommended foods in the event of a stressful period.
A recap of the 5 effective techniques to manage stress:
Above, you have seen some quick and effective ways to deal with stress and anxiety. Here is a summary of the 5 techniques:
Don't rush and take your time to focus on the present moment:
- Say no to requests that take up your time and energy if you don't like them.
- Keep multitasking to a minimum and focus your attention on one thing at a time.
- Go into relaxation mode regularly to reverse the negative process of stress.
- Increase your magnesium intake to be less sensitive to stress.
By allowing yourself to assimilate these principles and techniques, you will be able to notice the benefits of your body and your mind.
Test them out and you will be able to naturally cope with stress in a more efficient way.