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We constantly hear about how much stress there is in modern life. But in the past, people had to literally survive in the most difficult conditions. However, they did not know about depression. What’s the matter? Psychologist Ryan Nimitz believes that anyone can overcome stress on their own, with the help of their own resources. You just need to know how to use them. How to do it?
Anyone can control stress levels with their own resources. There are 4 inner forces inherent in the nature of every person. This:
- The ability to think, feel and act for the personal and common good.
- The desire to endlessly develop the potential, both one’s own and someone else’s.
- Constant striving for what is dear and close to us.
- Understanding that we are all part of something huge and incomprehensible.
All these possibilities form 10 effective strategies for dealing with stress. Let’s consider them in more detail.
10 Stress Management Strategies
1. Reframing
The word “reframing” (from the verb reframe) literally means “insert the same picture into a new frame”, that is, in fact, rethink. Proponents of NLP believe that in any situation there is a positive resource, you just need to see it and try to use it. In other words, in any stressful situation, you can find something good. To do this, you just need to turn on the ability of critical thinking.
For example, you missed your plane. Instead of scolding yourself, traffic jams or a slow taxi driver, think about what to do with yourself while waiting for your next flight. You can read a book, get a manicure or chat with friends. Look at this time as a gift of fate.
2. Planning
Numerous studies have shown that stress caused by daily work and household chores can be overcome with proper planning. Make to-do lists for the day and the week. Prioritize – think about what needs to be done first, and what to postpone or delegate. Properly distribute responsibilities, and then you will be in time for everything, which means you will stop worrying about the fact that there are only 24 hours in a day.
3. Learn relaxation techniques
No list of ways to deal with stress is complete without this item. Because he works. There are many effective relaxation methods – meditation, breathing practices, biofeedback therapy and even clinical hypnosis. Any strategy uses your internal abilities of self-regulation. You learn to control your breath, muscles and thoughts. It helps to calm down.
4. Remember the highest values
Experiments have shown that those who think about the main life values and goals (family, children, “world peace”) before a stressful event (speech at a conference, interview, etc.) experience less stress. Even the level of cortisol in these people is lower than in those who focus solely on themselves, their fears and experiences. Think more about others, and personal problems will no longer seem so scary.
5. Use your strengths
Think about what traits of your character give you an advantage in a stressful situation. For example, everyone notes your composure, or patience, or the ability to make decisions quickly, intuition. How does it help? By believing in the uniqueness of your strengths, you will more easily overcome a difficult period. Say to yourself, “I can do this, I can do it with my X power.”
6. Learn to forgive
The ability to forgive mistakes or bad deeds, both to oneself and to others, is one of the main virtues. Those who do not dwell on resentment and failure are less prone to depression and other psychological problems. Often it is necessary to analyze the situation, identify the causes of failure and find the culprits, but you can’t constantly return to this. Dot the “i” and decide: “We drove. We must live on.” Close this chapter and start from scratch.
7. Practice Mindfulness
Mindfulness helps you better adapt to different situations and increases cognitive flexibility. You can practice mindfulness through books, podcasts, and apps, or you can just start taking at least one minute a day to feel your body, thoughts, and abilities. Concentrate on your breathing and try not to think about anything for a few minutes. You will feel a pleasant emptiness, after which interesting ideas and solutions can come.
8. Be thankful
Positive emotions are the main weapon in the fight against stress. Do not forget to celebrate all the good things that happen to you, and thank fate, yourself or those around you for this. If you can’t, make it a rule to do the following exercise every night before going to bed.
Write in a notebook three positive things that happened during the day. Try not to repeat yourself too often. And in a couple of months you will have a list of a hundred things that have made your life better. What is not a reason for joy?
9. Take breaks
Be sure to take breaks, even if you are completely immersed in the process and it seems exciting to you. A short break will help reset your brain and find new ways to solve a problem. We are able to concentrate on one activity for 90-120 minutes according to our biological rhythms. If you force yourself to work at a time of low energy, it is easy to burn out physically and emotionally.
10. Stop multitasking
Don’t try to do ten things at once. This is a direct path to nervous strain. If a co-worker is rushing you on a particular task while you’re busy doing something else, just calmly say, “I’ll watch your presentation as soon as I’ve answered all the emails.” Learn for yourself and teach others to respect your time and your efforts.
About expert
Ryan M. Niemiec – Psychologist, author of numerous articles and books on awareness and inner strength of a person. Read more at .