Stress is a normal reaction to the demands of life. In small doses stress can be good, motivating us to get things done and better our performance. But too often today, stress can be debilitating and stop us in our tracks. With the COVID-19 pandemic, work from home, homeschooling, social unrest, and all the other stressors around us, we can experience stress overload. Luckily, several types of stress management techniques can help.

 

Our brains are hard-wired with an alarm system for our protection. When our brains perceive a threat, our bodies release a burst of hormones that increase our heart rate and raise our blood pressure. This “fight-or-flight” response fuels us to deal with the threat.

 

Once the threat is gone, our bodies are meant to return to a normal, relaxed state. Unfortunately, the nonstop complications of modern life mean that some people’s alarm systems are stuck.

 

How do you know if you’re in stress overload? Consider these symptoms:

• Emotional: easily agitated, frustrated, moody, feeling overwhelmed, difficulty relaxing, low self-esteem, loneliness, depression
• Physical: low energy, headaches, upset stomach, tense muscles, rapid heartbeat, insomnia, feeling ill, loss of appetite
• Cognitive: continual worry, racing thoughts, forgetfulness, disorganization, inability to focus, poor judgment, pessimism, procrastination

The good news is we can manage this stress if we make the deliberate choice to act with stress-relieving activities. Here are seven types of stress management techniques to incorporate into your life:

 

1. Communicate 

Find a trusted friend and share with them how you’re feeling. Show some vulnerability with your team, and tell them how you’re relieving stress. Your example will help others. Enjoy some downtime to connect with people who are friends. Even making plans for these connections can be stress-relieving.

 

2. Take Care of Yourself 

Build short breaks into your day where you take your focus off work. Go for a 10-minute walk. Use this time to practice mindfulness. Exercise regularly. Watch your food intake. Set short term, realistic goals for each day. These types of stress management activities will bring you great relief.

 

3. Keep a Reflection Journal

Designate 10 minutes each day to describe your stressors. What was your response to each? Rate your success or failure on a scale from 10 to -10. What actions did you take in response to the stress? Record your observations and patterns. This simple self-awareness activity will yield powerful results.

 

4. Do a Mind Sweep

I was first introduced to the idea of doing a mind sweep in David Allen’s book Getting Things Done. When you have too many things to do and feel overwhelmed, take a few minutes and write down everything that’s in your head that you must do (personally and professionally). Allen teaches that the brain is great at thinking, creating, and analyzing. But the brain can stress us out at times because it’s not so good at storing and retrieving information. This exercise frees your mental energy to decide what to do next and allows the brain to do what it does best.

5. S.T.O.P. 

When you’re experiencing a particularly stressful moment, a popular mindfulness exercise known as S.T.O.P. can be helpful: 

• Stop: Pause whatever it is you’re doing, just for a moment.
• Take a breath: Inhale and exhale. Feel yourself breathe and be present in the moment.
• Observe: Make note of what’s going on inside and around you, both good and bad.
• Proceed: Finally, decide how you’ll respond to the moment. Then resume your paused activity with this response in mind.

6. Serve Others 

Move beyond your own concerns and stress by investing in a younger work associate. Or find an outlet to invest in others in the community. I find that putting my attention on others and serving them is a great stress reliever. 

 

7. Focus on Values

When you’re true to your values with your actions, you create congruence and resilience. The self-discipline of articulating your core values begins to guide your action. What do you value most in life? If I asked you to tell me your life story, what aspects of character and work-life would you hallmark? What do you want to be renowned for? Our core values help us weather the storms of stress in our daily lives.

 

If you find yourself feeling more stressed and overwhelmed than usual lately, know that you’re not alone. We’re facing unprecedented times, and while you may not be able to control the situation around you, you can certainly be mindful of how you respond to it. 

 

The seven methods outlined here are just a few types of stress management techniques that can help you calm your mind and refocus your energy. What other stress-relief practices have you found helpful over the last few months? Let us know in the comments below.

 

I hope you will find just one of these suggestions helpful. Relieve the ever-present stress and you will be happier and more productive. So, what fits you? What will you do?