8 Simple Ways to Control Stress!
Simple modifications in posture, habits, thought, and behavior often go a long way toward reducing feelings of stress and tension. Here are 8 quick and simple things you can do immediately to help keep your stress level under control.
1. Control Your Anger:
Watch for the next instance in which you find yourself becoming annoyed or angry at something trivial or unimportant, then practice letting go - make a conscious choice not to become angry or upset. Do not allow yourself to waste thought and energy where it isn't deserved. Effective anger management is a tried-and-true stress reducer.
2. Breathe:
Breathe slowly and deeply. Before reacting to the next stressful occurrence, take three deep breaths and release them slowly. If you have a few minutes, try out breathing exercises such as meditation or guided imagery.
3. Slow Down:
Whenever you feel overwhelmed by stress, practice speaking more slowly than usual. You'll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech you'll also appear less anxious and more in control of any situation.
4. Complete One Simple To Do:
Jump start an effective time management strategy. Choose one simple thing you have been putting off (e.g. returning a phone call, making a doctor's appointment) and do it immediately. Just taking care of one nagging responsibility can be energizing and can improve your attitude.
5. Get Some Fresh Air:
Get outdoors for a brief break. Our grandparents were right about the healing power of fresh air. Don't be deterred by foul weather or a full schedule. Even five minutes on a balcony or terrace can be rejuvenating.
6. Avoid Hunger and Dehydration:
Drink plenty of water and eat small, nutritious snacks. Hunger and dehydration, even before you're aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.
7. Do a Quick Posture Check:
Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain, and increased stress.
8. Recharge at the Day’s End:
Plan something rewarding for the end of your stressful day, even if only a relaxing bath or half an hour with a good book. Put aside work, housekeeping or family concerns for a brief period before bedtime and allow yourself to fully relax. Don't spend this time planning tomorrow's schedule or doing chores you didn't get around to during the day. Remember that you need time to recharge and energize yourself - you'll be much better prepared to face another stressful day.
Rita Bigel-Casher, LCSW, PhD is a is a licensed psychotherapist, Marriage & Family Therapist who has worked with Individuals, Couples, and Groups for over 25 years in her own practice in New York City, on the phone and SKYPE. She is an expert in Relationship Therapy, Hypnosis and EMDR Trauma/Loss Therapy. Her orientation is in the Body/Mind dynamic and Self-Relational Solution-Focus which is a camera lens through which the work of understanding and healing can occur.
Dr. Bigel-Casher is a coach for better living, and utilizes a wide range of healing models personally tailored to meet the needs of any given client. She has had advanced training in a number of therapeutic modalities, including Cognitive-Behavioral, Psychodynamic, EMDR (Eye Movement Desensitization & Reprocessing,) SE (Somatic Experiencing,) MBSR Meditation (Mindfulness Based Stress Reduction,) Writing from the Heart, Ericksonian Hypnosis and Hypnotherapy, EFT (Emotionally Focused Couple,) Sex Therapy, and Biofeedback.
State licensure: LCSW Clinical Social Work. PhD Industrial Psychology. Membership: American Red Cross Mental Health Disaster Team (ARC/GNY), American Association for Marriage and Family Therapy (AAMFT), New York Milton H. Erickson Society for Psychotherapy and Hypnosis (NYSEPH), EMDRIA International Society, National Association of Social Workers (NASW) and The Author's Guild. Dr. Bigel-Casher has taught at Hunter College School of Social Work, The Postgraduate Center for Mental Health and was Director of the in-house treatment for family violence at Scarsdale Family Counseling Service.
Dr. Rita has appeared on CNN and OPRAH and other TV shows. Her work has been discussed on Fox News, Eyewitness News, the New York Times, Newsday, Bride’s Magazine, Cosmopolitan, and Mademoiselle to name but a few.