Twenty practical stress management tips · Stress management is an important part of your wellbeing and can help you minimise or avoid health conditions impacted by ongoing stress

Twenty practical stressmanagement tipsRachael Kable 06 Aug 18 Mental Health

If you've ever wondered how to deal with stress, discover 20 simplestress management tips you can use regularly to help you deal withstress in positive ways.

Stress management is an important part of your wellbeing and canhelp you minimise or avoid health conditions impacted by ongoingstress. While a little bit of stress can be beneficial, by increasingmotivation and helping you achieve your goals, it s̓ important tomanage stress so it doesnʼt become an ongoing problem. Below, youʼllfind some practical ways to beat that overwhelming sense of pressureyou might be feeling.

1. Do a body scan

Next time you notice stress starting to build, do a ‘body scanʼ bybringing attention to your physical self. Start by focusing on your toesand slowly move your attention over your feet, lower legs, knees,uppers legs and so on, through your entire body. Try not to judge anyparts of your body or label sensations as good or bad. Simply noticeas much as you can about your body.

2. Minimise stressors

Notice which factors trigger your stress and find ways to minimise

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them. For example, if your stressor tends to be receiving work emailsat home, turn on the automatic “out of office” reply and turn off youremail notifications.

3. Use pet therapy

Cuddles with a dog may help to lower blood pressure and managedifficult times. Spending regular quality time with your pet is an easyand meaningful way to help relieve stress. Take your pet for a walk,snuggle on the couch or play in the backyard.

4. Set realistic goals

When you set your expectations too high, you may experience stressand disappointment if you donʼt reach them. Instead, set goals that arerealistic and push you but not to the point of burning out.

5. Exercise

Regular exercise can help improve your mood and reduce stress. If youneed a little motivation, find fun ways to move your body each day,such as walking, swimming, cycling, dancing or yoga.


6. Put your problem into perspective

Take a step back and ask yourself if your problem will still matter toyou in a week, month or year. Problems can sometimes seem moreimportant than they truly are and you can relieve stress by simplygetting some perspective.

7. Ask for support

Reach out to a trusted friend or family member (or helplines such asLifeline) for support. Having someone to talk to can help with stressmanagement and make you feel heard and validated.

8. Engage in regular self-care


Take a bath, write in a journal, read a book, meditate or use self-massage regularly to give yourself proper breaks while doing nicethings for yourself.

9. Prioritise sleep

Head to bed early, take naps or sleep in, if possible, to help youachieve the right amount of sleep for you. This is around 8 hours eachnight for most people.

10. Use a breathing technique

Breathing techniques can help with stress management in variousways by calming the fight/flight response and allowing you to take abreak from stressful thoughts.

11. Go for mindful walks

As you walk, notice the different sensations in your body, from yourslightly faster breathing to the solid ground underneath your feet.Allow your stressful thoughts to rest while you notice and appreciatethe world around you.

12. Be assertive

Express your needs and wants calmly and clearly. By being moreassertive, people around you will know how to help you and youʼll feelmore able to have your needs met.

13. Use a meditation app or listen to relaxing


music

Auditory tools can help encourage a sense of relaxation and relievestress. Create a playlist or download a meditation app to use when younotice your stress levels building.

14. Mindfully acknowledge your worries

Try looking at your worries with an open-mind and without judgement.Notice what is worrying you and recognise that youʼre experiencingstress. It may seem simple but giving yourself this validation can helpyou experience stress without adding layers of worry (e.g. Feelingstressed about being stressed).

15. Spend time in nature

Research has suggested that increasing your exposure to nature atwork may help to reduce stress. Even simple actions like taking abreak outside, using natural light or having indoor plants can helprelieve stress.

16. Resolve problems early

Problems that continue for long periods of time can contribute tostress and may even lead to chronic stress. Wherever possible, resolveproblems early so they donʼt drag on.

17. Brainstorm solutions

Grab a pen and paper and identify all the options you have to move


forward from your problem. This task can help you feel productive andsolutions-focused rather than being lost in stressful thoughts.

18. Attend a yin yoga class

If you find it difficult to slow down, meditate and relax, you may enjoyyin yoga. This type of yoga is slow and the teacher will usually remindyou to focus on your breathing to help reduce stress.

19. Avoid food and drinks with caffeine

Coffee, tea and chocolate contain caffeine and may add to feelings ofstress. Try to avoid them or consume them in moderation, particularlyduring busy periods of your life.

20. Notice your senses

If you notice stress escalating, try this simple mindfulness practice:Notice 5 things you can see; 4 things you can feel; 3 things you canhear; 2 things you can smell; and 1 thing you can taste.

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Rachael is a mindfulness teacher, award-winning blogger and host ofThe Mindful Kind podcast. In 2015, Rachael decided to use herqualifications in psychology, coaching and counselling to help educatepeople about stress management and mindfulness.


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Twenty practical stress management tips · Stress management is an important part of your wellbeing and can help you minimise or avoid health conditions impacted by ongoing stress