Help! I’m Stressed Out! 3 Helpful Tips From a Therapist
Stress is an inevitable part of life, but how we manage it can greatly impact our well-being. When stress becomes overwhelming, it's important to have coping strategies in place. As mental health professionals we help guide our clients on how to understand and acknowledge their stressors while developing healthier ways of dealing with them. So take a moment with us as we help you explore three simple yet effective techniques that you can implement right now to help alleviate stress and promote a sense of calm.
Deep Breathing Exercises: One of the quickest ways to combat stress is through deep breathing exercises. When we're stressed, our breathing tends to become shallow, which can further exacerbate feelings of anxiety. By taking slow, deep breaths, we can activate the body's relaxation response and calm the mind.
Here's a simple deep breathing exercise you can try:
Find a quiet, comfortable place to sit or lie down.
Close your eyes and take a deep breath in through your nose, allowing your belly to expand.
Hold your breath for a few seconds.
Slowly exhale through your mouth, releasing any tension or stress.
Repeat this process for several minutes, focusing on the sensation of your breath as it enters and leaves your body.
2. Progressive Muscle Relaxation: Progressive muscle relaxation is a technique that involves systematically tensing and then relaxing different muscle groups in the body. This can help to reduce physical tension and promote a sense of relaxation.
To practice progressive muscle relaxation:
Start by tensing the muscles in your feet as tightly as you can for a few seconds.
Release the tension and allow the muscles to relax completely.
Move on to the muscles in your calves, thighs, abdomen, shoulders, arms, and face, repeating the process of tensing and relaxing each muscle group.
As you go through each muscle group, pay attention to the sensations of tension and relaxation, allowing yourself to fully let go of any stress or discomfort.
3. Mindfulness Meditation: Mindfulness meditation involves bringing your attention to the present moment without judgment. This can help to cultivate a greater sense of awareness and acceptance, reducing the impact of stressors on your mental well-being.
To practice mindfulness meditation:
Find a quiet, comfortable space where you won't be disturbed.
Sit or lie down in a relaxed position, closing your eyes if that feels comfortable for you.
Bring your attention to your breath, noticing the sensation of each inhale and exhale.
If your mind starts to wander, gently bring your focus back to your breath without judgment.
Continue to observe your breath for several minutes, allowing yourself to be fully present in the moment.
It is important to remember that these tips are simple yet effective because you can do these techniques almost anywhere and they’re not time consuming. Try to not pass on these skills through doubting it’s effectiveness because they’re ‘simple’. Instead, take a moment and remember that anxiety, stress, and worry are all forms of meditation. By definition, meditation is the act of focusing the mind on a particular object, thought, or activity. When you worry, you are meditating on all of the things that may go wrong. Try to incorporate these skills into your weekly routine when you start to feel anxious and: practice, practice, practice.
If you would like additional support in this area our wonderful Florida-based therapists at Exhale Counseling Center can help! Our therapists specialize in treating anxiety and depression. We’d be honored to work alongside you to improve your mental health.
Reach out to us or complete our online form for further information.
