3 Step Stress Management Plan
This is a stressful time for most of us dealing with the COVID-19 pandemic and having to abide by a stay-at-home order. So, now more than ever it becomes increasingly important to manage your stress and not let it overtake you. Here is a simple, yet effective process to help you manage your stress and overcome it.
1. Improve your awareness.
First, you need to improve your awareness of the amount of stress you feel in your body. Everyone handles or perceives stress differently, and some have higher “stress tolerances” than others. Figure out your stress tolerance by tracking it and evaluating it as often as you can; then use the system below to navigate it and control it.
2. Create a simple 1 – 10 system.
In this system a 1 means that you are not stressed at all and a 10 means that you are stressed to the max. You will need to do some work to figure out what the other numbers mean to you. In conjunction with the first step, check in with yourself during a stressful situation as early as you can to get a good read. Assign it a number and see how it changes.
3. Intervene at a 7 or 8 (maximum).
Before you get to a 10, you need to intervene to keep your stress levels down. If you continue to experience stress at a 10 for prolonged periods at a time, you are likely to develop an anxiety disorder. So what does it mean to “intervene”? You need to help yourself calm down or self-sooth. You need to first, remove yourself from that stressful situation (take a break). Second, go and find a place to sit and to try and relax. Start with some relaxed breathing- noticed I said “relaxed” not “deep breathing”. Sometimes trying to force yourself to breathe deeply can cause more anxiety. Just focus on relaxing your breaths, when you breathe in take in as much air as you comfortably can. While exhaling, reach down into your gut to elongate your breathing comfortably. As you relax your breathing, it will deepen naturally.
After about 10 or 15 good, relaxed breaths, you can move on to a relaxing activity. It is important to know that your body has 2 parts in the central nervous system- your sympathetic and parasympathetic nervous systems. Your sympathetic nervous system is your stress response, so it activates when you are stressed or when you get a rush of adrenaline. Your parasympathetic nervous system is your “break” system (think parachute), it activates to stop the stress response and relax you. The goal here is to do an activity that will activate your parasympathetic nervous system to override your sympathetic nervous system (already activated by your stress). Things like, using the restroom, sleeping, digesting food, comfortable changes in temperature, relaxed breathing and other relaxing activities help activate your parasympathetic nervous system. As a rule of thumb, you will know you have activated your parasympathetic nervous system when you get the “Ahhhhhhhhh” (relaxed) feeling. There are also a large number of guided relaxation techniques and apps you can try for free on YouTube or in your app store. If one does not work well, don’t give up on all of them, just find one that will work for you if you can’t think of any relaxing activities on your own.
Once you give yourself your “parasympathetic” intervention break, you can go back to what you were doing with a renewed sense of energy. This process can be repeated when necessary.
And here are other activities to do to reduce stress in general:
Get at least 20 min of exercise every day
Try to get good, restful sleep
Give meditation a try. You can use YouTube videos on guided meditation if you are not sure how to do it on your own
Make time for wholesome, relaxing hobbies (playing an instrument, reading, drawing, painting, etc.)
Roubicek & Thacker Counseling is Fresno’s premier provider of individual, couples, family, and group therapy.
As an ‘essential service’ during the COVID-19 outbreak, we are offering in-person and online remote therapy sessions. We are committed to providing you with accessible, consistent and safe ways to obtain mental health services during this difficult time.
Contact us today to discuss your options.