Parlons stress. Avez-vous l’impression que les tâches et les responsabilités pèsent lourd sur vos épaules? Vous sentez-vous prisonnier? Le stress est toujours présent. Il est plus ou moins intense selon les jours, mais toujours présent. Vous voudriez sûrement éprouver plus de légèreté, mais vous ne savez peut-être pas comment vous y prendre. Nous vous proposons ici six techniques de gestion du stress pour vous aider à passer au travers des moments plus difficiles qui se présentent dans votre vie.
- Écrivez – Mettre vos pensées sur papier peut grandement diminuer votre niveau de stress et vous éclaircir les idées. C’est une façon de prendre de la perspective et de regarder le problème sous un autre angle. Notez ce qui a causé l’épisode de stress et comment vous vous sentez exactement. Vous observerez peut-être une tendance se dessiner : moment du jour, circonstances, etc. Utilisez ces indicateurs pour commencer à réduire les facteurs de stress de votre vie.
- Mangez bien – En période de stress, vous avez sûrement envie de sucre ou de glucides. Vous savez, ces fameux aliments réconfortants? Si vous nourrissez votre corps de façon saine, il pourra mieux faire face au stress et vous aurez moins d’effets secondaires qui y sont associés tels que la fatigue, les défenses immunitaires réduites, les problèmes digestifs, etc. Alors, soyez conscient de la manière dont vous nourrissez vos cellules.
- Say No – Know your limits and stick to them. Accepting more responsibilities than you can handle will inevitably lead to stress. Go through your to-do list by crossing off certain points; your stress will automatically be reduced … You no doubt want to please others by agreeing to give your time, but put yourself first and help others when you are able.
- Get moving – Take at least 20 minutes a day, three times a week, to be physically active. Exercise can relieve accumulated stress or tension and clear the mind. Even if you feel like you don’t have time for these short sessions, introduce one per week and gradually increase the duration, frequency and intensity of your workout. The feeling of « letting go of the overflow » while moving will convince you to continue.
- Get Enough Sleep – Adequate sleep helps your body and mind manage stress rationally. Now is the time to regain strength and ensure mental clarity for the new day ahead. Being well rested will make it much easier for you to navigate stressful situations peacefully.
- Meditate – Meditation decreases stress, alleviates anxiety and helps bring about a state of calm. A key element in meditation is deep breathing. Here is an exercise that you can do anywhere that takes just 5 minutes.
- Sit comfortably.
- Close your eyes and focus on your own breathing.
- Don’t think about anything other than your breathing; breathe in breathe out.
- Repeat to yourself, “I relax, I breathe slowly and steadily. Oxygen circulates in my body. I am calm and invigorated. «
- Continue to pay attention to your breathing in and out; think of nothing but the gentle rhythm of your own breathing.
- You will find that your mind naturally wanders; This is completely normal. When this happens, simply bring your attention back to your breathing. Over time, you will be able to maintain your concentration for longer and longer periods.
- After doing this exercise for 1-5 minutes, stand up, stretch, smile, and continue with your day.
- If you’re pressed for time, worried about falling asleep during meditation, or worried about missing something, set a timer. Meditating for even a minute helps balance the nervous system.
If you want to go further, if you want to eliminate stress rather than simply relieve it, you have to identify the triggers. Career, relationships and finances are usually the most important factors. However, you have to dig to recognize the real problem. For example, you might think that your job is causing you incredible stress. In fact, it may not be the job itself, but your procrastination that turns into nervousness as the deadline approaches. You need to accept responsibility for the role you play in creating stress in your life. You have some control and you have to take advantage of it. In particular, you have the opportunity to look at problems from a different angle. Take a step back and see the positive. If you adjust your attitude to a situation, the situation will change.
Either way, there are plenty of other stress management techniques out there and it’s important that you find the ones that are right for you. Each individual is different and must take into account the particularities of his personality and his situation. Do not hesitate to seek help from a expert. Depending on your needs, a psychologist, a counseling therapist or a life coach could provide you with good tools. Sometimes an external gaze makes it easier to take stock.
Translation and adaptation of a text by Stephanie Weeks available at: http://www.foodmatters.com/article/6-stress-management-techniques-to-balance-your-day