With all the pressures of modern life, having tools at our disposal to manage stress levels is becoming increasingly important. In this blog, I will review three simple, yet very effective tools to help you better deal with stress.
The first simple, yet very effective tool to decrease stress is called Square Breathing.
Instructions: Sit or lie down in a comfortable position. Close your eyes and begin to focus on your breathing. Inhale for a count of four. Hold for a count of four. Exhale for a count of four. Hold for a count of four. Repeat. Continue for at least four cycles.
This exercise regulates the breath and heart rate, alleviates tension, and promotes a general sense of peace and order to the mind and body.
The second tool to decrease stress involves engaging in sports or physical activities. Exercise is a proven intervention that is highly effective in managing stress levels. Not only does exercise provide us with a healthy distraction from stress, it also significantly diminishes the effects of stress on blood pressure and the heart.
Instructions: Commit to being physically active at least three times a week for at least 30 minutes at a time. Research indicates that regular physical activity plays a key role in reducing and preventing the effects of stress. (If you are not used to strenuous exercise, be sure to check with your doctor first, and remember to start slow).
The third tool to decrease stress involves reciting affirmations.
Instructions: Have several affirmations you can readily access (carry them in your wallet, or save them in your digital device). When you feel your stress level increase, recite these affirmations as a way to help you calm down. Start your affirmations with the words "I am," phrase your affirmations in the present tense, be brief, be specific, and say what you want, rather than what you don't want. Some examples include:
- I am relaxed
- I am calm.
- I handle stress and tension appropriately and effectively.
- My muscles are relaxed and comfortable.
- I am thankful for all the positive things in my life.
Wishing you a stress-free day!
Dr. Tami Kulbatski, Psy.D., C.Psych.
www.doctortami.com
Nice information. Mental fatigue can wear down a person's overall health and well-being. In some ways, it can be worse than being physically tired. This is because mental fatigue also affects a person's ability to think clearly and to express themselves.
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