Stress Management

Stress is a state of emotional strain resulting from a variety of circumstances. Family, work, friends, school, and various new life changes can contribute to stress. Signs of stress include feelings of sadness, anxiety, bodily pain, changes in sleeping patterns, illness, digestive problems, skin conditions, increased blood pressure, fluctuation in weight, reproductive issues, difficulty focusing, or trouble recalling memories.

With all these symptoms, it is important that you have an outlet to remove, or relieve, their stress level as it can have negative emotional and mental effects. Sustaining the emotional strain for too long can cause more serious symptoms, such as depression and chronic illness.

Techniques to Reduce Stress

1.      Name It: Dig deep and uncover what it is that is causing the stress. In what area of your life are you most stressed? Is it a particular person, place, or time of day? Is it caused by your own expectations about yourself or by the demands of others? Where in your body do you feel the stress (i.e. stomach feels nauseous)? Think about the times when your body tells you it is stressed; what are you doing / who are you with? Often, just by naming the stressor we begin to feel relief as it takes away its mystery and complexity thus allowing for clarity to the solution.

2.      Identify What is in Your Control: Take note of those things in which you can change to reduce stress. You may not be able to quit your job tomorrow but maybe you can organize your week so you do only do the stressful tasks a couple hours a day and more enjoyable tasks the majority of the day. Or perhaps you can hire a gardener to free up time on the weekends.

3.      Just say NO: Your time is valuable and precious. Understanding this will enable you to say no to the demands of others with confidence. There is no need to make excuses, apologize, or worry about disappointing others because it is your life priorities that come first.

4.      Treat Your Body Well: Countless studies have been conducted concluding that when people eat healthier, sleep well, and exercise (at least three times per week) they are more prepared to handle future stressful situations, reduce current levels of stress, and increase your energy level throughout the day.

5.      Schedule Play Time: Engaging in activities that you enjoy may seem like an inefficient use of your time however, research shows that when adults schedule in time to play (such as singing in the car, dancing while cooking, watching a movie, or engaging in a hobby) every day they experience reduced levels of stress, anxiety, and depression. 

6.      Mindfulness: Brotto (2013) defined mindfulness as, “present moment, non-judgmental awareness” (p.63). This state of being requires one to stay focused on the present, and to consciously shift away from any intrusive thoughts, good or bad, that may come into mind, so as to not stray from the present moment. Mindfulness and relaxation skills (such as deep breathing) have been found to reduce stress, depression, and anxiety by placing the individual in the present moment, and thereby allowing you to view stressful thoughts as fleeting events.

7.      Let it All Out: Talk therapy allows you to bring all your life stressors to the surface in a safe and confidential environment. Once this is done, you and your therapist work together towards reducing your stress level and increasing health and positivity in your life.

Therese Schmoll treats patients experiencing high stress levels in her practice. To schedule an initial consultation, please call her office at (310) 281-9677.

Resources

Brotto, L. A. (2013). Mindful sex. The Canadian Journal of Human Sexuality, 22(2), 63-68. doi:10.3138/cjhs.2013.2132

Brown, B. (2015). The gifts of imperfection. Tullamarine, Victoria: Bolinda Audio.

Relaxation techniques: Try these steps to reduce stress. (n.d.). Retrieved from http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368

Stress Management - Ways to Relieve Stress. (n.d.). Retrieved from http://www.webmd.com/balance/stress-management/stress-management-relieving-stress