By Samantha Gore CPS, CSW
Four Rivers Behavioral Health Clinician
Dealing with stress and anxiety is something each of us will likely deal with in our lives. However, if stress becomes overwhelming or persistent, it may be time to visit a professional.
For everyday stress though, there are all kinds of things you can do to relieve that anxious feeling.
• Check In With Yourself: Take a minute and evaluate where you are. Are you clenching your jaw? Are you breathing heavy? Are your shoulders scrunched up?
• Identify Your Stress: What is causing you to feel anxious? Why? Is it something you can control? Is it something you can change?
• Relax with “Box Breathing” or Progressive Muscle Relaxation: Box Breathing is a simple technique to help calm down. Breathe in through your nose for four seconds. Hold for four seconds. Breathe out through your mouth for four seconds. Hold. Repeat. Progressive Muscle Relaxation is designed to put you in touch with your body. Start at the toes, tense the muscles in your feet for a couple of seconds, then slowly relax those muscles. Move up the body (calves, thighs, tummy, fingers, arms, etc.) focusing on each muscle with the tense and release method.
• Try Controlling Your Stress With Positivity: Reframe your thoughts by taking that negative thought and reversing it to a positive one. Leave out absolute words like always and never. Challenge your thinking out loud by asking yourself, “Is this thought really true?” Instead of assuming the worst – hope for the best.
• Take a Walk: A short walk around the block can be just enough of a distraction to ease your stress. Any activity will work as long as it is truly active. Sitting on the sofa is an invitation to dwell on your stress.
• Bonus Tips: Keep a journal. Limit time on social media. Be aware of the amount of news you are consuming. Practice Mindfulness (being in the moment).
