5 things psychologists do to reduce stress
Sometimes we don’t even realise we’re becoming stressed out until it’s too late, and de-stressing can be an incredibly difficult and time-consuming task.
Thankfully, there are plenty of ways you can fast-track that relaxation process. To help you do just that, five psychologists have shared the stress reduction methods they swear by with the folks at Bright Side.
1. Write notes
Writing down everything that comes to mind is a great way to clear your head and create a blank slate, says clinical psychologist Dr John Duffy.
“To reduce stress, I make notes. Thoughts, situations, relationships with people, article ideas. I write down and give structure to everything that comes to my mind. This creative process is really helpful because we forget about problems, our head becomes clear, the tension goes down. After that, I can see things from a different perspective.”
2. Tighten then release your muscles
Psychotherapist Kevin Chapman swears by this muscle relaxation technique first developed in 1920. It’s based on the idea that any strong tension is followed by strong relaxation. All you need to do is tighten your muscles for 10 seconds (e.g. make a fist) then release and feel the relaxation for 20 seconds. You can repeat these for all the muscle groups, perfect for targeting specific areas of tension. For information on how to do it, click here.
3. Change the way you react to stressful events
Psychologist Susan Krauss Whitbourne has a motto she repeats to herself any time she’s confronted with a stress-inducing incident – “I can’t change the situation, but I can change my reaction.”
Say, for example, you’ve just taken your car to the mechanic for emergency repairs and you won’t have it back for a few days. Yes, it’s inconvenient and stressful, but instead of focusing on the negative implications, focus on the positive. No car means you can get out in the fresh air and walk to your destination or enlist a friend or family member for a lift, which gives you the opportunity for a catch-up.
4. Stimulate your nerves
Lawyer-turned-self-help-expert, Toni Bernhard, says simply running your fingers along your lips can help relieve stress. It works by stimulating the parasympathetic nervous system (the system responsible for maintaining a calm, balanced state), naturally calming you down. “It’s my ‘go to’ practice for immediately calming my mind and body,” she explains.
5. Interrupt your flow of thought
When you’re stressed, it’s easy to fall into the trap of becoming stressed about being stressed. That’s a lot of stress! To calm yourself down, psychologist Martin Seligman recommends a more physical approach. When you catch yourself stressing or worrying, clap your hands together and say out loud, “Stop! I’ll think about it later.” Another way to do this is wear a hairband on your wrist and snap it when your thoughts turn sour, or you can simply pinch yourself. This will break the cycle of negative thought and allow yourself to switch your focus back to the present.
Tell us in the comments below, what never fails to calm you down?