As you may have noticed, a big part of the stress response begins in the mind. If you do not perceive something as stressful, you simply will not respond to it that way. Have you ever seen a very young baby encounter a dangerous looking spider? Without any conditioning or prior experience with spiders, the baby is perfectly calm and relaxed.
This is the principle behind the stress relief techniques we’ll discuss now. It is the mind that alerts the body to danger and sets in motion all the hormonal and chemical changes that we associate with stress. And it is the mind that helps us calm down and regain our composure. How can we use the power of our minds to ease stress?
One of the first reactions our bodies have to stress is to breathe quicker and shallower. The body in fight or flight mode needs oxygen quickly. To deal with this reaction immediately, we can learn to control and regulate our breathing.
The next time you are feeling stress mounting around you, consciously take a moment to draw a few deep, slow breaths. Concentrate very closely on filling every corner of your lungs with clean, fresh air and pause a moment in that space between the inhale and exhale. Imagine the stress leaving your body on the exhale
You can quickly return back to the situation at hand, but now you would have disrupted the beginning of a physical stress response. While you are reminding your body to slow down and breathe, tell yourself that whatever happens, you can deal with it gracefully and peacefully. Try to remember a moment when you felt calm and at ease, and try to recreate that feeling for yourself in that moment.
Every day, try to incorporate some relaxation into your life. However, don’t simply pencil in “relaxation” on your to do list, because relaxation is not a chore but something you should enjoy and want to make time for. Instead, find a place in your daily routine, such as just before bed. Create a little ritual of relaxation for yourself. Do what makes you feel relaxed. Read a book, listen to music you love or do something else you enjoy.
It doesn’t matter how long this relaxation session is, only that you consciously make the effort each day to find time for it. A good idea is to practice “guided imagery”. Create, in your mind, a special place that only you can visit. The place can be whatever you want it to be, but conjure it up in your mind in as vivid detail as you can – tastes, smells, sounds, colors, everything. Take your time. This is your stress free haven, and you can close your eyes and visit it any time you feel overwhelmed.
If you enjoy the above activities, try taking up meditation as a daily exercise. You don’t need anything complicated to start. Simply find a quiet place and peacefully watch your mind. Don’t force yourself to “think about nothing”, rather notice what thoughts come up and be aware of them. Then, you can put them aside and instead focus on your breath and your own peace. It is difficult at first to stop the endless inner dialogue, but with time you will find yourself better able to manage and regulate your breathing, your stress levels and your own thoughts.