How To Guide: Stress Management Techniques

Practical Coping Techniques You Can Try Today

Following on from last weeks post I wanted to go a bit more in depth on the "how to" for the coping tips. Here are a few techniques that have helped me to manage stress in a gentle way:

1. Mindful Breathing and Meditation

Taking a few minutes each day to focus on your breath can be incredibly beneficial. Try this simple exercise:

• Sit comfortably with your eyes closed.

• Breathe in slowly through your nose for a count of four.

• Hold your breath for a count of four.

• Exhale gently through your mouth for a count of six.

• Repeat for 5-10 minutes.

  
  

This helps to calm the nervous system and brings your attention into the present moment which reduces anxiety and tension.

2. Gentle Movement and Stretching

Physical activity doesn’t have to be intense to be effective. Gentle pilates, a bit of stretching, or even a slow walk outside can release tension and improve your mood. It’s a small ritual that sets you up positively for the day.

3. Prioritising Sleep and Rest

Sleep is often the first thing to suffer when stress hits. However, it’s essential for emotional and physical health. Creating a calm bedtime routine, limiting your screen time before going to sleep, and keeping a consistent sleep schedule can make a big difference. If you are struggling to fall asleep, try reading a book or listening to soothing music instead of doom scrolling on your phone.

4. Nourishing Your Body with Whole Foods

Eating balanced meals that are rich in macro and micronutrients supports your body’s ability to cope with the inevitability of stress. Try including plenty of colourful vegetables, whole grains, and heart healthy fats to feel more energised and less likely to experience mood swings. Avoiding excessive caffeine and sugar will also steady your energy levels throughout the day.

A delicious meal with fresh vegetables and grains

5. Setting Boundaries and Saying No

One of the hardest but most empowering coping with stress techniques is learning to say no. It is perfectly okay to protect your time and energy by setting clear boundaries for yopurself. Whether it’s declining the extra commitments that would drain your time or asking for help, this practice reduces overwhelm and creates space for self care. Take a few moments to sit down and prioritise what works for you and what doesn't.

How Nature and Environment Impact Stress Relief

Spending time in nature has the ability to have a remarkable effect on our stress levels. Even a short walk in a park or sitting in the garden can lower your cortisol (the stress hormone) and boost your feelings of wellbeing.

If you can’t get outside easily due to health or mobility issues bringing some elements of nature indoors can also help. Use houseplants to enhance your environment, natural light, and fresh air circulation help to create a calming environment that supports your relaxation.

Indoor plant bringing nature into a calming space

Remember, incorporating stress management into your daily life is a journey and not a quick fix. It’s about creating habits and finding the tools that nurture your mind and body regulary. Try different techniques and be patient with yourself.

Taking time for yourself is not selfish, it’s essential. When you care for your own wellbeing, you’re better equipped to care for others and enjoy life more fully.

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Wishing you a healthy and happy week

Joanna xx