Stress Management Techniques
We can’t always remove stress from our lives, but we can learn to manage it as best we can.
There are many different stress management techniques out there, and what works for one person might not necessarily be useful for another. However, through trial and error, we can build our own reliable stress management toolkit to fall back on when times are tough.
Here are some of the most popular techniques for managing stress. Why not give them a try and find out what works for you?
Eat More Good Mood Foods
When we feel stressed, healthy eating is often the first thing to go out of the window. But it is more important than ever to eat well at these times, as receiving adequate nutrition will help us cope with the physiological effects of stress.
Eating a varied diet rich in fresh fruit and vegetables, legumes, whole grains, lean protein, and healthy fats helps us get all the key nutrients for maintaining brain health. Some of the most crucial of these include:
Omega 3 fatty acids
B vitamins
Vitamin C
Vitamin D
Vitamin E
Magnesium
Potassium
Zinc
This guide from SAMHSA explains the role of each of these nutrients and where to find them. It is also a good idea to consume plenty of prebiotic and probiotic foods to boost gut health; as much as 95% of our serotonin is created in the gut!
Eat regularly and focus on slow-release carbohydrates, fibre, and protein to keep your blood glucose levels stable. And try to avoid refined sugars, which cause glucose levels to spike rapidly, followed by a crash.
To keep up your good eating habits in times of stress, try to batch-cook nutritious meals when you have time and freeze the extra portions for later. Keep a stash of healthy snacks like nuts and seeds, rye crackers, or veggie sticks and hummus on hand, too, so you’ll be less tempted to reach for crisps and cake.
Avoid Stimulants and Depressants
Stress can lead us to rely on substances to improve our mood, but these generally make matters worse in the long run. Even caffeine can have a negative impact, as it increases the secretion of cortisol, one of our major stress hormones.
Therefore, it can be beneficial to avoid caffeine, alcohol, nicotine, and other mood-altering drugs, particularly when we are stressed. If you are finding it challenging to stop using any of these substances, contact your doctor for support.
Try Herbal Remedies
Some people find that herbal teas are a good replacement for caffeinated beverages.
Chamomile tea is well-known for its relaxing properties, and some other popular herbs for stress relief include lavender, hops, lemon balm, and passiflora. All of these are widely available in the tea section of supermarkets or health-food stores, often marketed as calming or sleep-aid blends.
Adaptogenic herbs are another possible way to manage stress naturally. Whereas the herbs listed above tend to have sedative effects, adaptogens are said to boost performance and help the body maintain a state of balance under stressful conditions. They often overlap with herbs that are considered tonics in traditional Chinese medicine.
Adaptogens are thought to influence the hypothalamic-pituitary-adrenal (HPA) axis, one of the key pathways involved in the stress response. This could improve mood and counter many of the long-term negative effects of stress.
Some of the best-known adaptogens include:
Eleuthero
Ginseng
Rhodiola
Schisandra
Although these herbs are gentler than pharmaceuticals, they are not necessarily safe for everyone, so check with a healthcare professional before using them for the first time.
Stay Active
Exercise is one of the best ways to manage stress. High-impact sports and activities like brisk walking and dancing are great ways to work off frustration and boost the release of endorphins, our natural “feel good” chemicals. Exercise also boosts our levels of serotonin, dopamine, and other neurotransmitters associated with our moods and emotions.
Even a single bout of exercise has been shown to improve mood and cognitive functions such as working memory, problem-solving, and decision-making. So, making time for exercise even when we are stressed can be really beneficial.
The good news is that even low-intensity exercise helps, so make it easy for yourself and choose something you enjoy doing. If you have the opportunity to exercise outdoors in nature or with friends, then that’s even better!
Get Enough Sleep
Getting enough sleep is crucial to our overall wellness, and sleep loss is associated with alterations in our mood, emotions, and emotional regulation. Furthermore, stress and anxiety can often lead to insomnia, causing a vicious cycle that may be difficult to break.
Some tips for getting a good night’s sleep include:
Going to bed and getting up at the same time each day
Avoiding eating or drinking large amounts in the evening
Dimming the lights in the evening and avoiding electronic screens
Doing something relaxing before bed
Keeping the bedroom dark, cool, quiet, and comfortable
Reserving the bedroom for bedroom activities (sleep and sex)
Investing in a comfortable mattress and bedding and blackout curtains
Wearing earplugs and an eye mask if necessary
Keeping a notepad or journal handy to jot down any thoughts or worries that keep you awake
We can also support the body’s ability to make melatonin, the sleepy hormone, by eating plenty of tryptophan. This amino acid is the precursor to melatonin, as well as serotonin, and can be found in oats, bananas, dried prunes, milk and cheese, tuna, poultry, peanuts, and chocolate.
Manage Time Effectively
Feeling like there is too much to do and not enough hours in the day is a common source of stress. Therefore, it is important for us to manage our time effectively to reduce feelings of overwhelm.
Many people find it helpful to make a list of things to do and check them off in order of priority. This might mean completing the easiest tasks first for a sense of achievement or tackling the most challenging one first to get it out of the way. Everyone works differently!
Prioritising is key, as is being realistic about how much we can actually do in one day. And if there are any tasks on your list that you can delegate to someone else or ask for support with, then it’s a great idea to do so.
Practice Saying “No”
Another way to help with time management is to avoid taking on extra responsibilities, especially ones that we do not want! Saying “yes” to things we don’t want to do can lead to resentment, as well as adding to our overall stress levels.
Of course, there will always be times when we have to do things we don’t want to, but often we can say “no.” It might feel very uncomfortable at first, especially for any people-pleasers out there, but with practice, it is something we can all learn.
Try this exercise with a friend:
Person A asks for something; Person B says “no.” Person A asks again. And again. And again. Person B continues saying, “no.” Person A may try different methods of asking - pleading, angry, seductive… Person B continues saying, “no.”
Now switch places and try the exercise the other way around, then talk about it with your friend. How does it feel to say “no?” You may be surprised by how much you enjoy it!
Another tip is to take a pause before agreeing to do something. How will it feel to do that thing? Do you really want to? If not, then be honest. If it feels too hard to flat-out say “no,” try offering an alternative that feels more comfortable instead.
Take a Time Out
Taking time out for ourselves may seem like a luxury in times of stress, but it is a crucial way to manage our moods and stop our “stress buckets” from overflowing.
What to do with this time is a matter of preference, and everyone has different ways of relaxing. If you are stuck for ideas, you could try:
Spending time in nature
Gardening
Reading a book
Taking a bath
Listening to music
Booking a massage or other treatment
Practising relaxation techniques (see below)
Try to take some time out every day to do something enjoyable. Recharging our batteries in this way can both improve mood and help us to cope with stress.
Experiment With Relaxation Techniques
There are many different relaxation techniques out there, and you might need to experiment to find the best one for you. Some of the most popular options include meditation and breathing exercises, although gentle physical activities like yoga or tai chi can also be very effective.
One of the key things to remember when using any of these techniques is to breathe slowly and deeply with a focus on extending the out-breath. This tells the nervous system it is safe to enter parasympathetic mode, which is associated with relaxation.
Some people find it helpful to count the length of their in and out breaths, although this is not always necessary. Try both ways and find what feels most comfortable.
Ask for Support
They say a problem shared is a problem halved, and talking to a trusted person about our stresses can be really helpful. Whether it be a friend, partner, relative, or a professional like a counsellor, finding someone we feel comfortable speaking to is key.
It can feel hard to ask for support, but it is one of the most important things we can do when times are hard. Humans are social creatures, and struggling to do everything alone can lead to feelings of isolation and greater stress.
If you do not feel comfortable talking to someone you know, the mental health charity Mind has compiled this handy list of helplines to call if you are in need of support.
If you are affected by long-term stress, please contact your doctor for advice or book a holistic health coaching session to explore personalised solutions.