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4 best stress management techniques

June 28, 2022

What is stress?

Stress is the physiological and psychological reaction to the lack of ability to meet the demands placed upon them. While it is normal for everyone to experience stress, prolonged exposure to high stress can have severe consequences on one’s body and mind.

 

What is stress management? 

Stress cannot be completely eliminated, however, unnecessary stress can be removed. Stress management refers to methods used to eliminate unnecessary stress and deal more effectively with daily and novel stressors. 

 

best stress management techniques

How to manage stress 

Best stress management techniques revolve around certain plans that are effective to minimise or help one effectively manage stress. There are several ways to do this: 

 

Using stress busters 

What are stress busters? These are activities or tools used to relieve stress after a particular negative event. These are usually used when you are in a “triggered” state, to help you feel more calm in the moment. These are quick fixes to help you get time to centre yourself and approach the situation later when you are more calm. 

 

Practice stress relieving habits

Practice methods even in normal situations can help you build resilience and react more calmly in stressful situations. These habits are not a “quick fix” for when you are triggered but rather methods that help you respond to stressful events more effectively. 

Eliminate unnecessary stressors 

It is important to identify stressors that are avoidable in order to eliminate or reduce them. For example, being stuck in a traffic jam everyday can be a huge stressor. However, recognising this is avoidable by taking public transport or leaving a little earlier can help you eliminate this stressor.

 

Stress management techniques 

Here are some techniques that can help you address your stress and manage it in an effective manner in order to help you respond to it constructively. 

 

1. Setting boundaries 

Setting boundaries is an effective way of reducing unnecessary stressors. Being assertive and setting healthy boundaries can help you manage the tasks on your to-do list and focus on your wellbeing. 

This is a great way to avoid overburdening yourself with extra tasks and ensuring that you prioritise your mental and emotional health 

 

2. Exercise, yoga and meditation 

These activities are a great way of finding an outlet for your stress by using up all the extra energy, taking time for yourself by detaching from the stressful event, and most importantly- building resilience against future stress. 

The release of endorphins can help you refresh your mind and have a calmer approach towards life events that may otherwise seem stressful. 

 

3. Cognitive restructuring 

A lot of times, the source of stress can be your miscommunication or lack of belief in yourself or others. It is helpful to look at stressful events objectively, by removing your assumptions from it. Try to look for evidence that helps you restore this communication or belief. 

For example, if you are stressed because you think you can’t meet your weekly goals, think about all the times you did in fact meet them. How did you do it? What helped you? Are you prepared to do it again? 

 

4. Affirmations 

Try to replace your negative thoughts with supportive and encouraging ones. It is scientifically proven that affirmations help activate your reward system in brain and have an overall positive effect on mood and performance! 

 

It is important to remember that feeling stressed is a normal, human response; having a completely stress-free life is an unrealistic aim. 

In case of extreme, unmanageable stress that makes one feel lost, hopeless, or overwhelmed- it is best to reach out to a professional. It is important to understand that even though stress is normalised as a “part of life” it can have irreversible consequences on one’s physical, emotional and mental health. 

 

Download the heyy, app and take a free self assessment to get a personal stress score and your personal mental health guide. Listen to our mini-audio resources on how to manage stress or reach out to a 24×7 mental health care professional to get the mental health support you need! 

 

Take a step towards your mental well-being now. 💟

Further reading

3 ways in which workplace stress is damaging your health

My struggles with stress

References

An overview of stress management 

62 stress management techniques

The science of affirmations

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