Stressed Out? These Therapist-approved Tips Will Help You Feel Better
Between the 2024 U.S. presidential elections, economic uncertainties, and the upcoming holiday season, stress levels are running high. According to a recent poll by the American Psychiatric Association, nearly half of American adults (43%) report feeling more anxious than they did last year. Lauren Farina, an Illinois-based therapist, suggests that our nervous system is unable to differentiate between real and imagined threats. It’s crucial to manage our stress levels effectively to maintain our well-being.
Ten Therapist-Approved Strategies to Manage Stress and Anxiety
1. Paced Breathing
Controlling Your Breath to Control Your Nervous System
Learning to control your breath can help you regain control over your nervous system, activating the parasympathetic response. This technique involves slowing down and deepening your breaths to create a calm, rhythmic pattern. "When you slow down and deepen your breath, it signals your nervous system that you’re safe," says Alison McKleroy, a mindfulness-based CBT therapist and author of The Self-Compassion Journal.
Common paced breathing exercises include box breathing, 4-7-8 breathing, alternate-nostril breathing, and pursed-lip breathing. These exercises help guide your body out of "fight or flight" mode and into a state of ease.
2. Journaling
Expressing and Processing Emotions
Journaling serves as a therapeutic outlet for processing emotions and stress reduction. Studies show that journaling is linked to lower stress and fewer symptoms of anxiety and depression. Janet Bayramyan, a Los Angeles-based therapist specializing in brainspotting and EMDR, explains that journaling provides a safe space to express and process difficult emotions that may be causing stress. It also activates the prefrontal cortex, the part of our brain associated with self-reflection and problem-solving.
There are several journaling techniques to choose from, such as bullet journaling, reflective journaling, junk journaling, gratitude journaling, and freewriting.
3. Walking
Exercise and Bilateral Stimulation
Engaging in regular walking can help you process stress and regulate emotions more effectively. Thomas Banta, a clinical mental health counselor specializing in trauma and addiction, notes that just ten minutes a day can make a difference. Walking outdoors is especially beneficial as sunlight stimulates the secretion of mood-boosting neurotransmitters like serotonin and dopamine.
The rhythmic movement of walking involves a process called "bilateral stimulation," which can help soothe an overactive amygdala and regulate emotions more effectively.
4. Meditation
Clear and Calm Mind
Meditation helps clear your mind of distractions, worries, and intrusive thoughts. Practicing meditation not only reduces stress but also rewires the brain to enhance emotional regulation and stress management. Bayramyan recommends starting with two to three minutes of meditation every day and gradually working your way up to 10 to 20 minutes daily.
Consistency is key, as it can take up to eight weeks to see the full benefit of a meditation practice.
5. Coloring
Active Meditation for Stress Relief
Coloring is a form of active meditation that relieves pent-up stress and calms the amygdala. The act of coloring pulls your mind away from negative thoughts and into the present moment, activating a deep relaxation response. McKleroy suggests practicing coloring daily to foster a sense of calm and serenity.
6. Gratitude
Shifting Focus from Lacking to Abundance
Practicing gratitude shifts your focus from what’s lacking in your life to the abundance that surrounds you. This simple act is a powerful antidote to stress and anxiety. Studies show that gratitude improves mood, builds resilience, strengthens relationships, increases self-esteem, and helps you sleep better.
To ease into the habit, McKleroy suggests paying attention to glimmers in your daily life. These micro-moments can be as simple as the smell of your morning coffee, playing with your pet, or watching raindrops patter on the window.
7. Butterfly Hug
Butterfly Hug for Self-Soothing
The butterfly hug is a grounding technique involving mindful breathing and gentle, rhythmic tapping motions across the chest. Tiffany Green, a Chicago-based therapist in private practice, emphasizes that this exercise can help soothe stress, anxiety, and panic attacks. Mindful breathing and gentle tapping mimic the flapping wings of a butterfly, making you feel more grounded.
8. Stretching
Relieve Stress and Muscle Tension
When the body’s stress response is activated, muscles tense up to protect against harm. Stretching helps relieve this tension, serving as a "bottom-up approach" that promotes relaxation of the mind. Farina suggests trying low-impact yoga poses like the downward dog or child’s pose to release muscle tension and promote relaxation.
9. Digital Detox
Respite from Constant Overstimulation
Taking scheduled breaks from your digital devices provides a respite from constant overstimulation and information overload. Disconnecting from personal devices, especially before bedtime, is critical for better sleep quality and mood. Green emphasizes that this practice gives you more time to engage in meaningful activities and connections.
10. Therapeutic Massage
Reduce Cortisol and Promote Well-being
A relaxing massage can reduce cortisol levels and stimulate the production of "feel-good hormones" like endorphins, serotonin, and dopamine. Braquelle Murphy, a Maryland-based trauma therapist, notes that this can reduce anxiety and lead to an increased sense of well-being.
Conclusion
Managing stress and anxiety requires a combination of effective strategies tailored to your needs and lifestyle. Explore these therapist-approved tips to help you find the best tools to promote a sense of calm and serenity.
Call to Action
Start Your Stress Relief Journey Today: Begin by incorporating one or two of these strategies into your daily routine. Watch your stress levels reduce and your peace of mind improve.
Share Your Experiences: How effective have these strategies been for you? Share your thoughts and experiences in the comments below.
Stay Informed: Follow our website for more tips and resources on managing stress and anxiety. Let’s foster a healthier, happier you together!
