Stress Management

A Few Techniques for the Tired and Weary

Ever had those moments where it feels like everything is happening all at once and, no matter what, you can’t quite seem to catch up on your to-do list? Just when you think you might have a handle on things: enter new time-consuming stressor! In our fast paced world, this can be all too common. So what are some ways you manage stress when it feels like you can’t even see your way out of the forest? I’ve included some techniques to start with below, although this is not all inclusive and will vary depending on your coping style.

1. Make a list.

Write down the manageable tasks for today and save the others for tomorrow. Some find it helpful to break lists down even further and separate them in short-term versus long-term “to-do’s” rather than having them all on one list. Then check it off as you go as the act of signaling you have completed something, in and of itself, can give a little endorphin boost helping you feel even more motivated and productive.

2. Breathe.

I know, I know. You probably hear this all the time these days. But very seriously when you are feeling stressed your body engages in fight or flight defense mode, which increases cortisol levels, increases your heart beat, and redirects blood flow from places that need it to your limbs in preparation to fight or flee from the stressor. When this is left unregulated for extended periods of time it can, simply put, leave you beyond exhausted. Slow, deep breathing can counteract this stress-response as the very task activates your rest and digest mode, allowing you to feel calmer and for blood to circulate in crucial areas that will help you sustain in the long-term (think: brain, digestive system, etc).

3. Exercise.

If breathing and slowing down is not in the cards for you - try this! While deep, slow breathing engages and de-activates the stress response, exercise is aligned with the stress response. It is an actionable way to respond to the fight-flight mode your body is in, by allowing you to sweat through that cortisol rather than letting it just sit stagnant. In return, the body sends out endorphins which can make you feel better and ultimately calmer and more productive. There is something to be said for getting out of your head and into your body. This allows you to acknowledge and pay attention to your body which ultimately helps calm the whole system down.

4. Talk or write it out.

Calling a trusted friend or writing your stress all out on paper can do wonders for stress management. Many find that the act of releasing the stress through verbal or written communication helps to alleviate the burden of carrying it in your mind day to day.

5. Positive self talk and imagining the best case scenario.

Believe it or not, this really can and does work. When feeling stressed or overwhelmed, imagining the best case scenario, rather than the worst fear-based scenario, can help you accomplish more than you might have imagined. This means instead of worrying about the worst outcome (“what if I fail?”), you imagine the best possible outcome (“what if I succeed?”). In addition, it has the positive impact of tending to make you feel more hopeful and empowered overall. Along these same lines, reinforcing positive self talk (ie “I can do this,” “I’ve been here before and was able to get through that time,” and/or “I am going to do great”) can go a long way to helping mitigate stress.

Of course, I would be remiss as a therapist if I also didn’t mention that sometimes you just have to cry it out and feel your feelings! Life can be overwhelming sometimes, and it warrants a good cry every now and then.

Take it one day at a time, and try to focus on only the step in front of you.