3 Powerful Ways to Relieve Stress in Times of Change
Posted on August 23, 2022 by Mary Smith, One of Thousands of Life Coaches on Noomii.
Learn 3 ways to release stress in the moments you need it most, even if you can't avoid the cause of your stress.
When life and business throw unexpected change into your path, it can be very stressful on our mind, body and spirit. The COVID 19 pandemic has turned team processes upside down, as organizations quickly discover a new way of working – from home. For many small and medium sized businesses, there is the added uncertainty of staying afloat while the nation suspends normal activity. Another stress trigger is the relationship tension that can surface, with entire households at home together.
It is very understandable to feel stressed and anxious. Here are some things you can do to help you feel more at ease.
1. Bring your focus to your body.
This practice works great in times when we are not in immediate danger, but feel overwhelmed or concerned by something. In the moments you are experiencing stress or worry, bringing your awareness to your body will interrupt the pattern of thought that is making you feel stressed. This is a simple way to give your mind a break from analyzing the problem that seems overwhelming. If you practice being fully present within your body and out of your head, you may find your ideas and solutions seem fresher and you’ll feel less stressed.
This practice is especially effective at reducing overall stress levels when done on a regular basis. Here are some great ways to help you do this on your own:
Meditate
Exercise
Self massage
Contemplative prayer
Many times, as we look to solve our problems, we miss opportunities to recognize other amazing options available right before us. If you can allow yourself to broaden your view and step away from the issue, even if only for a few minutes at a time, you may start to recognize solutions you hadn’t considered before.
Instant Relief Tip!
One quick and simple way to get out of your head when you want to relieve stress, especially if you tend to dwell on things without finding solutions, is to bring your awareness to a point low within your body. I often have my clients think about their feet. I encourage you to try it next time you feel stressed out, angry, frustrated or scared. If you have thoughts racing in your head, acknowledge that you have them and decide to put them aside (just for a few minutes) while you focus on your feet. If this is difficult for you, consider massaging your feet to help you do this.
2. Breathe!
Taking a few deep and gentle breaths, and focusing on the air filling your lungs and being released from your body is a powerful tool to create a calming response. Breathing techniques have been used for centuries to relieve stress. This powerful tool is available to each of us. It is free, and is often overlooked by those trying to relieve stress and anxiety.
Commit to practicing a breathing – relaxation technique at least once a day, where you choose to be fully present within your body. Breathe! Be present, and allow your body to process the stress for you!
Instant Relief Tip!
At the very least, focusing on your breath (following your breath in and out of your lungs) invites your body into a state of relaxation and can quickly calm your mind. You may notice that you hold your breath when you are in a stressful state. Becoming aware of this will allow you to change that habit and the healing impact may be tremendous.
3. Shift your position and perspective
Physically
Take at least a two to three minute break each hour, and change your geographic location if you can. Shift your attention to something different and refreshing. This could be a walk around your office, building or house. It could just be stretching in your seat with your eyes closed while concentrating on you breath, or humming a few bars of a favorite song.
Mentally
Give your mind a break! Each hour, clear your head with a few nice deep, healing breaths. Have the intention to let all your thoughts go for just a moment or two and focus on you breathing.
Spiritually
Feed your soul. Step into nature. Let the sun hit your face. Give thanks for being a part of something bigger than you. If you are troubled, request God’s help through prayer, and give thanks again. Consider starting a gratitude journal. Write down all the things you are grateful for. If this is difficult, keep at it. It is fine to start with small things that make you happy, and soon you will .
Instant Relief Tip!
Have a process ready to use anytime you feel a surge of adrenaline, stress, anxiety, anger, fear – whatever comes up for you whenever it happens. Know what to do and do it – every-time. This is an opportunity for your body and mind to learn a new way of responding to the stressful things in life.
STOP, DROP, and BREATHE!
Stop yourself. Pause your thoughts – notice what you are thinking, and then set those thoughts, worries, concerns, etc. aside for a few moments.
Drop your attention all the way down to your feet. Just think about your feet! The idea is to get our mind off whatever is triggering the stress.
Breathe. Notice your breath. Keep breathing deeply as you hold the intention to allow your body to let go of the stress, causes, and symptoms.
Try these 3 tips over the next few days and notice how you can change a stressful situation into an opportunity.
About the author
Since 2012, Mary Smith has helped clients get unstuck from stress, fears, and anxiety, to enjoy forward momentum with purpose in life, work and relationships. Discover more at marysmithcoaching.com
