Stress Management Techniques & Strategies
1. Be assertive
Clear and effective communication is the key to being assertive. When we’re assertive, we can ask for what we want or need, and also explain what is bothering us. The key is doing this in a fair and firm manner while still having empathy for others. Once you identify what you need to communicate, you can stand up for yourself and be proactive in altering the stressful situation.
You can read more about how to be assertive here.
2. Reduce the noise
Switching off all the technology, screen time, and constant stimuli can help us slow down. How often do you go offline? It is worth changing, for your own sake.
Make time for some quietness each day. You may notice how all those seemingly urgent things we need to do become less important and crisis-like. That to-do list will be there when you’re in a place to return to it. Remember that recharging is a very effective way of tackling stress.
3. Manage your time
If we let them, our days will consume us. Before we know it, the months have become overwhelmingly busy. When we prioritize and organize our tasks, we create a less stressful and more enjoyable life.
You can learn more with these tips about time management here.
4. Creating boundaries
Boundaries are the internal set of rules that we establish for ourselves. They outline what behaviors we will and won’t accept, how much time and space we need from others, and what priorities we have.
Healthy boundaries are essential for a stress-free life. When we have healthy boundaries we respect ourselves and take care of our well-being by clearly expressing our boundaries to others.
Watch this video to help establish healthy boundaries one of the tips in the video can help you prioritize your wants. For example, let’s say you are invited to a social event this weekend, but you have not had any time for yourself. The idea of reading a book and eating Chinese take-out sounds like your dream, but you’re afraid of hurting someone’s feelings if you don’t attend.
It could be helpful to consider what you would do if no one cared either way. If no one cares, maybe you decide to have a low-key evening by yourself. If someone really cares, and that relationship matters to you, you’d probably benefit more from making an appearance at the event.
5. Get out of your head
Sometimes it’s best not to even try contending with the racing thoughts. Sometimes you just need a break. Distract yourself. Watch a movie, phone or catch up with a friend, go for a walk, or do something positive that you know takes your mind off things.
=> Emotion–Orientated Approaches:
Emotion-oriented approaches are used to change the way we perceive stressful situations.
In the words of William James:
“The greatest weapon against stress is our ability to choose one thought over another”
6. Affirmations and imagery
The power of positive imagery and affirmations is now scientifically proven to increase positive emotion.
How? When you think of a positive experience, your brain perceives it to be a reality.
So, replace those negative thoughts with positive statements and challenge and change the way you see and experience the world.
7. Cognitive Restructuring
In the mid-1950’s psychologist, Dr. Albert Ellis developed cognitive restructuring, a technique for understanding negative emotions and challenging the sometimes incorrect beliefs that cause them. Cognitive restructuring is a key component of Cognitive behavioral therapy (CBT). More about CBT here.
8. ABC Technique
The ABC technique was also originally created by psychologist Dr. Albert Ellis and was later adapted by Martin Seligman.
The letters ABC stand for; A – adversity, or the stressful event. B – beliefs, or the way that you respond to the event. Then C – consequences, the result of your beliefs lead to the actions and outcome of that event.
Essentially, the more optimistic your beliefs, the more positive the outcome.
More information about this technique and how you can implement it here: What are the consequences of your current belief systems? It is worth investing in.
Acceptance-Orientated Approaches
Acceptance-oriented approaches are useful in stressful situations that you cannot control.
Epictetus, the Greek philosopher had it right when he said:
“Men are disturbed not by things but by the views they take of them”
9. Diet and Exercise
You’ve heard it before, but you are what you eat. Be mindful of having a balanced and healthy diet. Making simple diet changes, such as reducing your alcohol, caffeine and sugar intake is a proven way of reducing anxiety.
Another guaranteed way to reduce stress is exercise. It’s proven to also be as effective as antidepressants in relieving mild depression.
So… get moving! (We know it’s easier said than done).
10. Meditation and physical relaxation
Use techniques such as deep breathing, guided visualizations, yoga, and guided body scans. These activities help relax the body. Some examples for you to try out are included below.
11. Build resilience
Resiliency is our ability to bounce back from stressful or negative experiences.
To simplify, resilient people are skilled at accepting that the situation has occurred, they learn from what transpired and then they move on.
More about resiliency, along with some worksheets and activities can be found here.
12. Talk it out
Don’t hold it all inside. Talk to someone close to you about your worries or the things getting you down. Sharing worries can cut them in half, and also give you a chance to laugh at potentially absurd situations.
Many of our worries sound a lot less worrisome when we say them out loud.
If you don’t feel up to sharing, writing them down is also a great way to release them. Or maybe engage with an independent professional. There are plenty of services available, including free services, which you can quickly google to find what’s available in your city.
13. Sleep
Getting a good night's sleep is fundamental for recharging and dealing with stressful situations in the best possible way. While it varies from individual to individual, on the exact amount of sleep needed, an uninterrupted sleep of approximately 8 hours is generally recommended.
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