Feeling stressed out and overwhelmed? Use these 8 techniques to take back control your mind and body and prevent stress from derailing your day.
Ground Yourself
If you are feeling stressed or overwhelmed take a moment to ground yourself by feeling the support of the ground beneath you. Place your feet on the floor, take a deep breath and visualise yourself rooting down into the earth like a tree and imagine any stress or negativity flowing out of your body and in the earth. The beauty of this simple exercise is you can do it wherever you are, inside or outside. If you are outside and it’s not too cold, then go barefoot and really connect with the earth.
Some studies suggest that this simple act can help reduce or relieve symptoms of stress such as pain and fatigue, reduce blood pressure, and improve sleep.
Take a Breath
Remember to breath. We often forget to breath when we are stressed, which can exaggerate and exacerbate our reactions. With your feet on the ground, take a deep breath as if you are drawing it up from the ground, through your feet, into your legs. Keep breathing it up into your upper body. Hold for five seconds, then breathe out slowly. As you exhale, imagine your breath leaving your body by flowing through your arms and fingertips. Repeat as many times as you need to.
By focusing on your breath, it can help get your stress response under control and help you figure out a calmer, more measured reaction to your situation.
Love Yourself
Incorporating self-care routines into your daily or weekly schedule can provide a sense of stability and consistency amidst the stressors of life. Taking a few moments each day to look in the mirror can serve as a powerful remind of your own existence. Whether you are applying moisturiser, shaving, or brushing your hair gazing at your reflection can help you stay present in the moment.. Studies have shown that this simple act can have a positive impact on our mental state, taking us out of our heads and into the here and now. For added effect, pay attention to the way your products interact with your hair and skin as you apply them. Even simple acts like dabbing your neck with perfume, plucking and exfoliating can get you in touch with different parts of your body and different sensations, so long as you enjoy them.
Exploring different smells, colours and textures can also engage your senses and promote relaxation. Using scented shampoos, indulging in luxurious scrubs, or applying body lotion after a warm bath are all easy ways to do this. By incorporating these self-care practices into you routine, you can cultivate a greater sense of presence and well-being in your daily life.
Clear your Mind
To clear your mind and find a sense of calm, start by letting go of all your thoughts and solely focussing on your surroundings. Take note of what can you see, hear, smell, taste and touch. Identify three things you can hear, one thing you can taste, four things you can see and two things you can feel. Observe the colours, textures, and lighting in the room you are in. If you are with someone else, share what you are experiencing.
By engaging your senses, you can bring yourself back to the present moment and quieten your mind. Remember your senses are your allies in finding peace and clarity amidst the chaos of everyday life. This is also incredibly helpful if you are having a panic attack or way to support someone else.
Trace your Fingers
An easy breathing exercise that can be done at your desk or in the privacy of your bedroom is to use your opposite hand to trace the share of your hand whilst you breath in and out.
Begin by taking a deep breath in as you trace upwards from your wrist to the top of your thumb, then breathe out as you trace down the other side toward your palm. Continue tracing each finger as you inhale and exhale.
This exercise helps to regulate your breathing and brings your focus to your body in the here and now. It is particularly useful if you experience a lot of anxiety as it gradually helps to ground you in your body and increase your sense of control.
Relax your Muscles
Relaxing your muscles sends a signal to your amygdala that there is not threat so it can turn off the stress response. Begin by checking if you are gritting your teeth or clenching your jaw and consciously release any tension by yawning to help relax it. Next, close your eyes and let your shoulders drop. Allow your arms go limp, so that if somebody were to lift and release one, it would fall heavily. Take a moment to scan the rest of your body, consciously softening each part as you go.
This techniques can help to slow down your breathing and heart-rate, as well as lower your blood pressure, triggering your body’s relaxation response. If you want to follow a guided body scan then head over to my You Tube channel https://youtu.be/H-wotVl2XHE
Use your Imagination
Imagine yourself lying on a white sandy beach with the gentle lull of crystal clear waves lapping around you, or picture a warm summers evening sunset. Whatever your idea of serenity is, take a few moments away from what you are doing to close your eyes and visualise this peaceful scene. Imagine the colours, sounds and smells around you.
Visualisations such as these are powerful tools to promote relaxation by regulating your breathing and heart rate as you focus on the tranquil setting.
Tapping Away the Stress
Emotional Freedom Technique (EFT) is a simple yet effective method to alleviate stress and anxiety. EFT involves tapping on specific acupressure points on your body while focusing on the negative emotions or thoughts that are causing your stress. Start by checking in with the intensity of how you feel on a scale of 1-10 with 10 being the highest. Then begin by tapping on the side of your hand, saying a set-up statement like “Even though I feel so stressed, I deeply and completely accept myself”. Continue tapping on points on your face, torso and hands while repeating a reminder phrase, such as “All this stress”, “All this overwhelm”, “I am feeling really stressed”. Do a couple of rounds and notice if you feel a bit calmer. Here is a guide to the points to help you.
EFT can be practiced anytime and anywhere, making it a convenient tool for managing stress in the moment. If you want to experience the benefits of EFT for you personally, then I would love to chat with you to share how this technique can transform your emotional wellbeing. You can book a free discovery call here https://tinyurl.com/yckzs6fz.