Stress Management Techniques

What methods do you use to reduce stress in your life? Do you dance? sleep? play an instrument? exercise? get together with friends? Everyone needs to develop ways to shake off stress and to regain perspective. And, while sometimes it's as simple as hearing a good joke or taking a couple of deep breaths, sometimes learning to cope with pressures in our lives takes deliberate concentration and practice.

For many people, yoga and meditation practices help to increase their ability to relax and let go of negative feelings. But even if those practices aren't your style, you can still "tune in" to your body and release pent up nervous energy and emotions. 

Stress tips: try something new!

The following ten activities are completely free, and can be done in under half an hour to help you reduce your level of stress. (Note: Colorful pocket cards with these tips are available in Health Promotion. Stop by and see us!)

Deep breathing can reduce anxiety and disrupt repetitive or negative thoughts by focusing awareness on the present moment. Changing your breathing can shift your mood and perspective.
Try taking a deep breath in through the nose for 3 seconds… hold for 2 seconds… breathe out through the mouth for 6 seconds…

Laughter jolts us out of our usual state of mind and can eliminate negative feelings. As a result, humor can be a powerful antidote to burn-out. Hearty belly-laughs exercise muscles, stimulate circulation, decrease stress hormones, and increase your immune system’s defenses, making laughter one of the most beneficial stress reduction techniques you can practice.

Meditation is the process of tuning out the world and turning your attention inward. Focus your attention on your breath, a word or phrase, or an image. Observe without judgement any distracting thoughts that arise as you “tune in;” release them as you exhale. Return your attention inward. Once you acquire the skill, mindfulness meditation can be done anywhere, for a few minutes or longer when possible. 

Visualization: By mentally rehearsing a task you want to master, you can achieve many of the same benefits you might from actual, physical practice. Close your eyes and take a few deep breaths. Imagine yourself acing the task (e.g., taking an exam, having an important conversation). Now, focus on how your success feels (jazzed, relieved, satisfied, smart, etc.). Stay with that feeling for a while.

Listening to music: Music can energize or relax you. Studies show it can lower blood pressure and respiration, creating a calming effect. Be conscious of how music makes you feel. Choose what you need at the moment (e.g., to lighten a heavy mood; to help you relax and fall asleep). Have fun discovering new music: attend performances; make your own (sing, drum, etc.). Enjoy sharing it all with your friends.

Exercise is a healthy way to release pent-up energy, anger, or anxiety. Just 30 minutes of moderate exercise releases endorphins, the body’s natural mood enhancers. Any physical movement can help relieve stress. Try walking, running, hiking, dancing, swimming, skating, shooting hoops, or working out at the gym.

Power naps, most effective in the afternoon, can make you more alert, reduce stress, and boost cognitive functioning. Find a suitable place to relax, take a few deep breaths, and focus your attention on sleep. Enjoy giving your body this time to recharge. To avoid feeling groggy afterward, limit your power nap to 20-30 minutes. 

Balanced nutrition. Quality food, eaten at regular intervals, provides the fuel your body and mind need to be productive throughout the day. It also provides the energy needed to buffer life’s daily stressors. Choose a variety of food—colors, textures, tastes—at meals. Combine foods (e.g., an apple and a piece of cheese) to create a high-energy snack. Take time to enjoy your food: notice the flavor and feel of each bite. 

Play! Enjoy a pleasurable, no-pressure activity. Being “child-like” (different from “childish”) allows you to explore, to experience your feelings in the moment, to release your tension in a creative way, and to rebound from disappointments with greater ease. Whether it’s finger painting, jumping in leaves, or reading a book “just for fun,” take time to experience the joy of play every day.

Progressive muscle relaxation systematically relieves bodily tension and helps you feel more relaxed within minutes. Starting with your toes and working your way up to your head, slowly tighten... hold... and then relax your various muscle groups (e.g., feet, legs, abdomen, buttocks, shoulders, arms, hands, face). As you release, think to yourself “these muscles are now relaxed.” You may notice a feeling of heaviness as tension leaves your body. (See link to a guided muscle relaxation exercise, below).

Psychologists Steve Sprinkle and Bonnie Lambourn (from Hobart and William Smith Colleges' Counseling Center) have recorded a couple of free audio files outlining relaxation exercises that you can download for your own use. These relaxation exercises are easy to learn and implement, and can be remarkably effective in addressing stress, test anxiety, all kinds of phobias, and other similar concerns. The first exercise is called a “Progressive Relaxation Exercise,” and the second, a “Combination Relaxation Exercise.” To download the MP3 files and listen to the exercises go to the Hobart and William Smith Colleges' website.