Life can bring everyday struggles and stress. Learn how to manage it all with these practical strategies from our expert therapists at Informed Therapy Group.
Are you feeling stressed out in your daily routine? It’s not uncommon to experience stress in our daily lives, but we need to cope with it before it spirals out of control. Stress can often lead to physical and mental illness, and with therapy for stress you can begin to manage your symptoms.
In fact, the World Health Organization (WHO) categorized stress as the health epidemic of the 21st century. Thankfully, there are effective coping strategies and resources, like therapy for stress, to overcome stress. In this blog, we’ll discuss some of the most important techniques you can use in your daily life to reduce your stress levels and manage them more effectively.
Identify Your Stressors
The first step for effective stress management is to identify your stressors. Stressors are those things that can cause stress in our lives. They can be identified by observing the physical and mental symptoms that often arise in response to stress. For instance, it is important to get curious about the physical or mental symptoms that occur when your stress levels are rising. For instance, do you experience an upset stomach or tension in your chest and shoulders?
Do you find your mind starting to race when you get stressed? This will help you identify stress in your body and address it before it escalates. Then you can see what things happened around you that increased your stress level. Maybe you experience increased stress regarding work obligations, or you struggle with hosting others in your home due to feeling increased pressure to be on all the time.
In general, common stressors include work-related stress, relationship issues, financial stress, and physical health issues. It is important to identify what triggers you to feel overwhelmed and stressed. Once you’ve identified your stressors, you can begin taking steps to reduce them.
Practice Relaxation Techniques
Relaxation techniques are some of the most effective ways to reduce stress in our daily lives. These techniques can range from deep breathing exercises to mindfulness meditation. These techniques help promote a sense of calm and well-being by decreasing the level of stress hormones in our bodies.
One of the simplest and most effective relaxation techniques is deep breathing. It’s easy to do, and you can do it anywhere, at any time. Just take a slow, deep breath through your nose, and hold it for a few seconds. Then exhale slowly through your mouth, imagining that you’re blowing out all your stress and tension. Repeat this process for a few minutes, focusing on your breath and letting your thoughts and worries drift away.
Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and releasing different muscle groups in your body, one by one. This can help you release physical tension and feel more relaxed overall. Start by tensing the muscles in your toes and feet, holding for a few seconds, and then relaxing.
Then move up to your calves, thighs, abdomen, arms, and so on. Spend a few minutes on each muscle group, working your way up to your head and face. By the end of the exercise, your entire body should feel deeply relaxed and calm.
Visualization/ Guided Imagery
Visualization is a technique that involves imagining a peaceful or calming scene in your mind’s eye. This can help you escape from the stresses of daily life and feel more centered and relaxed. Close your eyes and picture a scene that makes you feel calm and happy, such as a beach, a forest, or a mountain. Imagine yourself there, surrounded by the sights, sounds, and sensations of that place. Stay with the visualization for a few minutes, until you feel fully immersed in the experience.
For instance, I love riding horses so when I feel overwhelmed, I recall one of my favorite rides on a beautiful sunny day. I walk through every detail of the moment, focusing on the horse’s mane and how it looked in the wind. I remember how I felt at that moment and how relaxed I was while on the horst. I stay in that moment until I feel the tension release from my body. There are also great apps you can download on your phone. These apps will walk you through a calming scene.
Visualization Helps Reduce Stress
The benefits of visualization are numerous. One main benefit is that it helps to reduce stress levels. When we’re stressed, our body is in a constant state of tension, which can lead to a variety of health problems. Visualization helps to reduce tension and promote relaxation, which can lower our blood pressure, ease muscle tension, and improve our overall sense of well-being.
Mindfulness meditation is a technique that involves paying attention to the present moment, without judgment or distraction. This can help you become more aware of your thoughts, feelings, and sensations, and learn to accept them as they are. Find a quiet place to sit or lie down and focus on your breath. When your mind wanders, gently bring it back to your breath, without judgment or criticism. Practice mindfulness for a few minutes each day, gradually increasing the amount of time as you become more comfortable and skilled.
Exercise is not only great for our physical health, but it’s also one of the best stress management techniques we can practice. Regular exercise promotes the release of endorphins, which are ‘happy’ hormones that help to reduce stress levels. So, whether it’s taking a walk in the park, swimming, or taking a yoga class, aim to get in at least 30 minutes of exercise.
Get Adequate Sleep
Sleep deprivation can disrupt our physical and mental health, leading to increased stress levels. According to the National Sleep Foundation, most adults require 7-9 hours of sleep per night. Establishing a bedtime routine by winding down before bed, and ensuring your room is dark, and comfortable will help you to fall asleep quickly and improve your overall sleep quality.
If you find yourself scrolling on your phone, try to decrease the time you scroll on your phone by small increments or put a timer on your phone to keep time from slipping away. We have all had those moments where we plan on scrolling for 5 minutes and before we know it, an hour has passed by. While it would be best to stop scrolling altogether, it can be hard to stop habits altogether. It can be more beneficial to decrease the amount of time in small increments and then stop altogether.
Sometimes, no matter how hard we try, stress can still be overwhelming. When that happens, seeking support is crucial. At Informed Therapy, we have trained therapists that specialize in addressing stress in therapy for stress. They provide clients support in improving their mental and emotional well-being.
Live a Stress-Free Life With These Techniques
In today’s fast-paced world, relaxation is more important than ever. By using these practical techniques, you can take a break from the hectic routine and reclaim your sense of calm and balance. Whether you prefer deep breathing, progressive muscle relaxation, visualization, mindfulness meditation, exercise, or a combination of these methods, there’s a relaxation technique out there that can work for you. So, take a few minutes every day to prioritize your mental and physical health, and give yourself the gift of relaxation.
Try the above strategies and seek help with therapy for stress if you feel overwhelmed. Remember, self-care is not selfish, it’s necessary!
Interested in Starting Therapy For Stress in Atlanta, GA?
If you’re struggling with stress and it’s affecting your daily life, it’s time to take action. At Informed Therapy Group, you will meet with a licensed therapist who can provide you with the tools and support you need to cope with your stress in a healthy way. Taking the first step towards therapy can be the beginning of a happier and more fulfilling life. Follow these three steps to get started:
- Contact Informed Therapy Group to schedule an appointment
- Meet with one of our skilled therapists trained in stress management
- Begin living a stress-free life!
Other Services Offered at Informed Therapy Group
At Informed Therapy Group we understand that you may be struggling with more than just your stress symptoms. In addition to therapy for stress, our online Georgia practice offers anxiety therapy, depression therapy, and therapy for grief and loss. We also specialize in couples therapy, pregnancy counseling, and postpartum therapy. To learn more about Informed Therapy read About Us, FAQs, and our blog!