Techniques To Help Alleviate Stress
Training yourself to become more mindful can benefit you in a number of ways.
For one, it can help you to stay present and focused on what’s happening around you.
Being present means, among other things, you can give your co-worker your full attention as they explain how to perform a complicated task, instead of getting waylaid by:
- things you need to add to your to-do list
- the dinner ingredients you need to pick up later
- the ever-expanding list of potential reasons your recent date never texted you back
Learning to mindfully direct your attention to one task at a time can help you gently let go of those background thoughts. They’re still there, but they’re resting more quietly under the surface instead of clamoring for your attention.
This helps free up mental bandwidth, making experiences more enjoyable and less rushed.
Meditation, particularly mindfulness meditation, can help boost mindfulness and relieve stress by teaching you to sit with distracting thoughts, acknowledge them, and let them go.
But even if meditation doesn’t work out, you can still use mindfulness to increase your awareness as you go about your day.
- Focus on sensations. Use your five senses to fully tune in to the experiences of daily life, however mundane they might seem. Scrubbing the shower? Pay attention to the rhythm of the sponge, the scent of the cleaner, the smooth texture of the tub. Cycling to work? Notice the wind on your face, the different scents in different areas you pass, the tightening and loosening of your muscles as you pedal.
- Focus on your breath. If you start to feel overwhelmed, intentionally slowing your breathing can help you ground yourself and return to the present. Breathe in slowly, hold the breath for a few seconds, then breathe out again. Repeat 10 times.
- Stay curious. Fully opening your mind to what you can learn from a given situation can help you maintain your concentration. When feelings come up, ask yourself what triggered them and why. If you center on the same distracting thought, trace it back to the source to learn more about what causes it.
Write it out
When your mind brims over with stressful thoughts, it’s not always easy to sort through them and determine what’s causing the most distress.
If you’ve ever kept a journal, you might already know that putting your thoughts down in writing often makes it easier to explore them.
Research supports the idea that journaling can help decrease intrusive thoughts and other mental “clutter.” As a result, working memory and other cognitive functions can operate more smoothly and potentially relieve stress at the same time.
What’s more, writing out your feelings can seem almost like a symbolic act. When you put them on paper, you’re transferring them out of your mind, in a sense.
Try these journaling tips:
- Be consistent. Dedicate at least 15 minutes to writing each day. Tip: Try writing in the evening as part of your pre-bedtime ritual.
- Go with the flow. Write about anything that comes to mind. Instead of crossing things out or censoring yourself, simply let your thoughts flow.
- Keep it close. Keep your journal with you to keep track of any difficult or recurring thoughts during the day.
- Take time to reflect. Look back on what you’ve written and note how things have changed or remained the same over time. Use these clues to help explore areas for future growth.
Take a walk
Changing your environment and getting outside for a walk offers a great opportunity to clear your head and refocus.
Improved creativity is just one of the benefits of a good walk, 2014 research suggests. Walking also helps promote more freely flowing ideas, so a regular daily walk can help you “reset” when the same thoughts keep popping back up to distract you.
Exercising for 20 or 30 minutes can help improve decision-making and reaction time just before a cognitive task, but walking also offers long-term benefits, too.
For better overall brain health and reduced stress into the bargain, try adding a brisk walk, or any other exercise, to your regular routine.
Keep your space tidy
As procrastinators, the world over know, an intense cleaning session offers the perfect escape from a difficult or unpleasant task. There may be more to this particular approach than simply putting off your work, though.
Consider your reasons for procrastination. Perhaps you feel stuck or unsure of how to get started.
You may not realize it, but your surrounding environment can have a big impact on your mental environment. When your brain feels just as cluttered as your desk, you might have trouble concentrating or grasping the ideas you’re searching for. As a result, you end up finding ways to distract yourself from your lack of productivity.
Putting your work area back into order can help you refresh your thinking process, but it could also take up a lot of time — not good when you’re on a tight deadline. Instead, try making a regular effort to maintain the tidiness of your workspace to boost cognitive function and improve workflow.