Most of us experience stress at some point in your day or week. It’s that feeling of frustration and the difficult thought patterns that accompany it. All of this together makes you feel unsettled and uncomfortable, which can also lead to anger. The good news is there are some easy ways to prevent stress from occurring and reducing it when it happens. Read on to find out more.
Stressful events trigger stressful thoughts and ideas, which in turn creates mental proliferation – a state of mind it can be hard to escape from. In a state of mental proliferation, you are more prone to catastrophizing – thinking about the worst possible scenarios or experiencing a past traumatic event.
Although this state of mind is something of a trap, there are some practical ways to cope with stress. One way is “visualization”. This is when you consciously change the ideas and images in your brain to create a more relaxing and wholesome experience. Think of the last time you were relaxed. Consider some facts or details about that situation.
Something in your immediate environment or your life is causing your stress. There are the emotional feelings of frustration, anger, or worry and the accompanying thoughts. These thoughts, motivated by the feeling, are often unhelpful for yourself or the situations you have to contend with. An excellent solution is meditation.
Some people think meditation is too formal or technical for them to get into, especially in the short term when they are experiencing stress right now. Actually, meditation takes different forms and can be used in a wakeful state as well. Bring awareness to the stressful situation and try to observe it instead of taking part in it directly.
Focused breathing is like meditation and offers another excellent short term solution to the issue of stress. When we stress, our thoughts start to race around and jumble up. This causes more stress. The aim is to detach from your stressful thoughts and inhabit your emotions, allowing them to dissipate.
If you find yourself in a stressful situation, bring your attention to your breath. Focus on breathing in, then breathing out. Regulated breathing helps to moderate your systems and alleviate turbulent emotions. Placing your attention on your breath helps to focus the mind allowing problem thoughts to float away.
Exercise might not be the immediate solution to stress that you’re looking for, but it’s a very effective one if you can find some time for a run, jog, or swim. Whether your stress is short term or chronic, getting exercise – even when you don’t feel like it – reinvigorates your body and focuses your mind.
Let’s say you’ve noticed that you’ve been stressed lately and you want to do something about it. Exercise might be the last thing you want to do, but you decide to give it a try. After half an hour of jogging around the park, the cortisol levels in your brain will be moderated and endorphins released. You are likely to feel far less stressed.
When you are stressed in the short term, the cortisol levels in your brain shoot up, and the prefrontal cortex shuts down. This makes it hated to think and make decisions. A stressful state like this makes you want to act out but acting in this state of mind is the last thing that’s recommended. Take some time to distress before making any decisions.
Some people find pet therapy an excellent way to distress and recover from short term shocks to the systems. Animals like cats, rabbits, and fish, have a very calming effect on humans when they are stressed. Spending a few minutes in the company of a peaceful animal you love puts your attention on another living being and helps calm you down.
Stress is very common. It’s unlike that anyone will get through an entire day without experiencing stress at some point. For this reason, it makes sense to have some good short and long term strategies for coping with your stress when it comes up. In this article, you have encountered 5 powerful solutions to short term stress.
The first way to alleviate your stress is to recognize that your stress is happening. Realizing that “I am stressed right now” is the first step in bringing awareness to that state of mind. After that, you can think about which stress-reducing activity you want to pursue. The 5 activities above work well to receive short term stress.