Take a deep breath in. Now let it out. You may notice a difference in how you feel already. Your breath is a powerful tool to ease stress and make you feel less anxious. Some simple breathing exercises can make a big difference if you make them part of your regular routine. Before you get started, keep these tips in mind: Many breathing exercises take only a few minutes. When you have more time, you can do them for 10
minutes or more to get even greater benefits. Most people take short, shallow breaths into their chest. It can make you feel anxious and zap your energy. With this technique, you'll learn how to take bigger breaths, all the way into your belly. While you do deep breathing, use a picture in your mind and a word or phrase to help you feel more relaxed. In this exercise, you'll match how long you breathe in with how long you breathe out. Over time, you'll increase how long you're able to breathe in and out at a time. Once you feel comfortable with breaths that last five counts, increase how long you breathe in and breathe out. You can work up to breaths that last up to 10 counts. In this technique, you breathe in as you tense a muscle group and breathe out as you
release it. Progressive muscle relaxation helps you relax physically and mentally. As you do this exercise, imagine that you're a lion. Let all of your breath out with a big, open mouth. Short-term, manageable stress levels can help us grow our resilience to future challenges and motivate and energize us to act. And yet, chronic, ongoing stress can harm us physically and mentally, impacting our relationships with ourselves and those around us (Boniwell & Tunariu, 2019). This article explores stress, its impact, and the risk of burnout. We then explore techniques, exercises, and tips to help us reduce its harmful effects and reframe how we see pressure while regaining our sense of control. Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free. These science-based exercises will equip you and those you work with, with tools to manage stress better and find a healthier balance in your life. This Article Contains:
Understanding Stress LevelsWhile stress in small, infrequent doses may not be harmful, “prolonged stressful living can cause havoc on our physical, emotional, and psychological wellbeing” (Boniwell & Tunariu, 2019, p. 132). Indeed, some day-to-day stress is normal, but it is essential to spot when stress levels are too high, too often. Better awareness can be helpful, including watching out for the following physical indicators (WebMD, 2020):
Each physical indicator can become part of our self-awareness and may suggest when stress is getting out of hand. Some stress counselors use biofeedback technology to assess stress levels, potentially using (modified from Blackett, n.d.):
Whatever form self-monitoring takes, noticing the early warning signs of burnout and stress can prove helpful in managing our self-care and wellbeing (Bush, 2015). What is Stress and What is Burnout?Small experiences of stressors can result in temporary stress, while helping us face future frustrations, challenges, disappointments, and angst.And yet, while such ‘stress inoculation’ is associated with resilience, in excess or too frequent, stress can be damaging to both mind and body (Boniwell & Tunariu, 2019). Indeed, whether a single event or ongoing, stress can result in several ‘thinking traps,’ including (Boniwell & Tunariu, 2019):
Research shows that work can be an extreme source of stress, particularly in high-pressure environments such as healthcare. A 2016 study exploring stress and coping in oncology, suggested that stress levels could be reduced in response to more support from management and better staffing levels (Ko & Kiser-Larson, 2016). Burnout within the workplace has received much more attention in recent years. And while a unified definition has proven challenging, in 2019, the World Health Organization categorized it as an occupational phenomenon that results from unsuccessfully managed chronic workplace stress (HBR guide to beating burnout, 2021). Most importantly, they recognized the organization’s role in causing it and their subsequent duty to protect their employees (HBR guide to beating burnout, 2021). How To Reduce Psychological StressWhile resilience is often described as the ability to bounce back from difficult times, research suggests there may be more to it than that. Successfully coping with stress typically involves one, or a combination, of the following (Boniwell & Tunariu, 2019):
Unlike recovery and resistance, reconfiguration suggests transformation; rather than returning to pre-stressor function, we travel beyond maintaining or sustaining our old lives. Accepting a ‘new normal’ can help us reduce psychological stress and move forward. Attempts to understand why we differ in our response to stress suggest that our sense of coherence (SOC) may also be important in lowering our suffering and experience of difficult emotions (Boniwell & Tunariu, 2019). Indeed, research suggests that the “extent to which one is confident that internal and external environments are predictable and that there is a high probability that life situations will work out as well as can be expected” is influenced by our (Boniwell & Tunariu, 2019, p. 137):
Additionally, according to Martin Seligman, hope and optimism about future outcomes are vital factors in our overall wellbeing and ability to overcome life’s difficulties. They belong to a “family of strengths that represent a positive stance toward the future.” (Seligman, 2011, p. 260). 7 Effective Stress Management TechniquesOur ability to manage stress, and create more resilience in our lives, can be helped in several different ways, including:Recognizing how we currently deal with stress and anxietyStress and anxiety are a part of life. The difference between those that handle such unpleasant feelings well and those that don’t may depend on how they make sense of them (Forsyth & Eifert, 2016). Understanding how we react and behave when confronted by stressful situations and anxiety can help us recognize how to better manage stress going forward. Existing stress responsesAsk your client to consider which of the following applies to them (Forsyth & Eifert, 2016):
This list is not exhaustive or judgmental. It is simply a list of some responses–positive and negative–people have to stress and anxiety. Ask the client to consider which one’s offer short-term relief and which provides long-term support. Now ask them to consider what they may be missing out on in life. The answers will either lead them to accept that they are successfully managing stress or provide valuable insights for the changes needed. Changing how we see stressful situationsWe may not be able to change our circumstances, but we can see them differently (Forsyth & Eifert, 2016). Accept – Choose – Take actionAcceptance and Commitment Therapy (ACT) has proven valuable for clients learning to manage anxiety and stress; it encourages (Forsyth & Eifert, 2016):
Rather than struggle to reduce stress and anxiety, the client accepts what they are already experiencing and then chooses the direction they would like their life to take. The third step is to take that action and realize their valued life goals (Forsyth & Eifert, 2016). The following techniques should help the client see and make such changes: Radical acceptanceRadical acceptance is often practiced within Dialectical Behavior Therapy (DBT). This worksheet teaches the client that they cannot control every aspect of their experience (Linehan, 2015). Setting goals for radical acceptance helps the client understand how it will help them in their lives. Challenging core beliefsOur core beliefs can shape how we face up to the difficult times and how we react to stress (Beck, 2011). The Core Beliefs Worksheet encourages the client to reflect on how they see themselves and what experiences shape the beliefs they hold. Interpreting stressful experiences through a new belief set can change how they impact the client. Acceptance of our thoughts and feelingsThe goal of ACT is to encourage clients to accept what lies beyond their control and commit to life-enhancing actions instead. The Thoughts and Feelings: Struggle or Acceptance? worksheet helps the client gain more insight into how much control they have over their feelings and thoughts (Harris, 2008). How we manage our sense of calmGrounding, meditation, and breathing exercises help manage our general anxiety and stress levels and prepare us for difficult situations (Williams & Penman, 2016; Forsyth & Eifert, 2016). Meditation for acceptanceMeditation is a powerful tool for accepting stressful situations and difficult emotions. Leaves on a Stream uses a simple mental image to let go of such feelings, our need for control, and difficult issues from the past (Williams & Penman, 2016). Grounding and centeringThis grounding and centering technique helps regulate the body’s responses and avert overriding the nervous system. Purposefully concentrating on self-soothing behaviors can induce comfort during stress and anxiety (Levine, 2008). 13 Skills & Tips to Manage Stress BetterIt is essential to consider what skills and tips we can use to manage stress and ultimately improve our wellbeing inside and outside work: Self-care tipsLife, and particularly work, can be stressful. Self-care is not a nice-to-have but essential to keep us functioning well and improving our overall wellbeing (Bush, 2015). The following aspects of our health are vital to our wellbeing and crucial for managing stress better. Encourage clients to consider the following questions (Bush, 2015):
Ask the client to consider their answers and reflect on whether their lives are in balance. Doing so will help them react and rebound from stress more positively (Boniwell & Tunariu, 2019). Managing stress in the workplaceStress is a significant factor in many workplaces, resulting in countless hours lost due to time off or non-productive hours. The onus must be on workplaces to create environments that reduce stress and help their staff manage it better (HBR guide to beating burnout, 2021). Putting in place each of the following will help (modified from HBR guide to beating burnout, 2021):
3 Further Stress Relief ActivitiesPositive emotions such as joy, awe, hope, and optimism are essential to living the good life and are known stress-relief techniques.And not only that, according to the broaden and build theory, they strengthen our psychological resources for overcoming tough, stressful times (Seligman, 2011). Boosting positive emotionsAsk the client to Build An Emotions Portfolio to encourage positive emotions such as gratitude, joy, interest, and inspiration (Fredrickson, 2010). Building hopeHope is a positive, optimistic frame of mind in which we expect good events and scenarios to occur. The ability to remain hopeful can help you bounce back more effectively from life’s difficulties when they crop up (Seligman, 2011). Completing the What is Hope? worksheet will offer the client further insight into their relationship with hope and hopelessness (Fredrickson, 2010; Seligman, 2011). Improving self-awarenessMindful reflection can leave us grounded and better aware of ourselves and our situation. The Who Am I Beyond My Anxiety? activity helps clients focus on what is right with them rather than wrong. Once centered by their breathing, ask them to consider (Forsyth & Eifert, 2016): Who am I? Mindful awareness will help those that struggle with their fears and are having a difficult time with stress. Stress Management Worksheets from PositivePsychology.comWe have many resources available for helping individuals better manage their stress levels, regain their lives following stressful events, and remain in control at times of pressure. Why not download our free stress and burnout prevention exercises pack and try out the powerful tools contained within, including:
Other free resources include:
More extensive versions of the following tools are available with a subscription to the Positive Psychology Toolkit©, but they are described briefly below:
The premise of this method is simple. In stressful situations, look for five things you can see, four things you can hear, three things you can touch, two things you smell, and one thing you can taste.
This tool helps people learn to live in alignment with personal values during stressful life events.
If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, this collection contains 17 validated stress management tools for practitioners. Use them to help others identify signs of burnout and create more balance in their lives. A Take-Home MessageIt’s perhaps no surprise when we experience stress. It’s a natural physical, cognitive, and emotional response to feeling threatened or under pressure and affects how we think, feel, and behave. Stress can take many forms and occur in various situations. However, most of us have experienced it, or even burnout, in our professional lives (HBR guide to beating burnout, 2021). And yet, while we may react by trying to ignore stress, distance ourselves from it, or even fight it, our best approach may be one of acceptance. In doing so, we remove the contributory stress related to unwanted feelings, freeing us to move forward toward our goals and meaningful living. Changing how we relate to our feelings of stress can also save us from becoming trapped in unhealthy coping behaviors, such as an overreliance on alcohol or avoiding situations that temporarily worsen how we feel. In time, stress can help us build resilience and motivate and energize us to make decisions and stop repeating the same mistakes. We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free.
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