In the past week, have you felt any of the following:
- Anxiety about work or home responsibilities
- A lack of relaxation time in your schedule
- Aches, pains and tense muscles especially in your neck or shoulders
- Low energy, headaches or insomnia
If you answered “yes” to any or all of the above symptoms, there is a good chance you are suffering from excess stress. Why does this matter to your health and wellness journey? In times of high stress, it’s easier to make poor lifestyle decisions like reaching for an unhealthy fast food or skipping your workout. Not only does high stress and the the poor decisions that follow hold you back from your goals, but carrying around that excess stress is detrimental to your health, relationships and happiness.
Preventative stress management should be an ongoing goal; think pre-hab, not rehab. The goal is to prevent stress from building up and affecting your daily life. Try these four preventative stress techniques and find your Zen today!
1. Emergency Stress Stoppers
Emergency stress stoppers help you deal with and eliminate stress on the spot. You can use one method or combine different stress-stoppers together. Here are a few examples to keep in mind:
- Count to 10 before you speak
- Take five to ten deep breaths with your eyes closed (five second inhale, five second exhale)
- Go for a short walk to reset your focus
- Break down the problem into smaller, more manageable parts
- Drive in the right lane or avoid busy roads to help you stay calm while driving
- Hug a friend, pet your dog or smile at someone
- Watch an autogenic relaxation or progressive muscle relaxation video
2. Positive Self-talk
Self-talk can be positive or negative. Typically, we talk to ourselves negatively. Do any of these sound familiar?
- I can’t do this
- Everything is going wrong
- I hate it when this happens
These negative phrases don’t make our stress disappear; they actually make it worse. When you catch yourself talking in a negative manner, turn it into a positive phrase.
- I’ll do the best that I can
- I can handle this problem one step at a time
- I know how to deal with this, I’ve done it before
3. Do Something You Enjoy Everyday
This one is extremely important. When stress makes you feel bad, do something that makes you feel good. Do you have a favorite hobby? Incorporate it into your day or week. Make time for these leisure activities that bring you happiness, whether it is playing the piano, working out, reading a book, taking a walk or having coffee with friends.
4. Daily Relaxation
For 5-10 minutes a day, do nothing and I mean nothing! Relaxation does not mean watching TV on the couch or sleeping. It means actively relieving tension in your mind and body. Sit or lie on the ground in a comfortable position and close your eyes. Try picturing yourself in a peaceful place and focus on breathing slowly and deeply for 5 minutes. You could also perform autogenic relaxation or progressive muscle relaxation during this time. See links above to try one.
These techniques might sound like no-brainers, but it’s up to you to incorporate them into your daily life. What are you waiting for?