With this fast-paced world where there are always deadlines to meet, a constant barrage of digital notifications, and a heavy onslaught of responsibilities, stress levels have become an almost inevitable way of thinking. Acute stress is a normal biological process that enables us to cope with what is happening in our lives in the moment but chronic stress over time can consume our mind, interfere with our sleep and negatively affect our physical health.
Stress can’t be avoided and trying to will it to go away can actually increase stress. An effective way to do this is to figure out how to calm down your nervous system and create buffers to tension in your daily life. With these simple micro-habits, you can build resilience and find peace throughout the day.
The first is to regulate your nervous system through the body.The first is to modulate your nervous system through the body.
Most often, stress begins in the mind, but it shows itself in the body through shallow breathing, rapid heartbeat and tension in the muscles. The easiest method to tell your brain that it is safe is to directly treat the physical symptoms.
Do Deliberate Breath Control.
Our breathing quickens and becomes shallow on its own when we are feeling stressed. This stress response can be consciously reversed by deliberately activating the parasympathetic nervous system through specific breathing exercises. A very helpful method is the “physiological sigh” (painless breathing), which involves two rapid breaths in, followed by a slow, deep breath out. Doing this cycle 3–5 times will decrease your heart rate almost immediately. Box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) is another effective technique that helps to balance emotions when they get out of hand.
Let go of tension in the body with movement
Sedentary stress is a build up of tension in your shoulders, neck and lower back. Short periods of exercise help to release stored-up cortisol and increase endorphins, which improve mood. You don’t have to get your heart rate up to feel the effects, a walk outdoors for 10 minutes, a few stretches for your hamstrings and chest, or standing up to shake your arms will get your body back in the game and ease the cycle of mental fatigue.
Set Digital and Cognitive Boundaries
A lot of what we feel anxious about comes from our immediate environment, but the fact remains that we always have stimuli from the outside fighting for our attention.
Identify and set strategic tech boundaries.
Constant stream of breaking news, emails and social media updates keeps the mind on high alert. Set clear digital limits to keep calm and quiet. Don’t touch your phone for the first 30 minutes after waking and mute unimportant notifications during concentrated work sessions. The first step is to set up screen-free areas, particularly at mealtimes and just before bedtime, so your brain can get some well-deserved rest.
Brain Dump” (Externalize Thoughts)
Mental overload occurs when you have to keep track of all tasks, thoughts, and problems in working memory. If you are feeling overwhelmed, take a chair and a blank sheet of paper and jot down everything that’s going through your mind without editing, filtering or omitting. When written down, sort out these thoughts; put away immediate and urgent items in the right order; and consciously throw away items that cannot be controlled. You can instantly relieve background anxiety by emptying your mental inbox.
- Streamline Your Strolls and Surrounds
When you have too much done in too little time, it is easy to get into an operating mode that is chronic survival. Making the time comfortable for your daily pace and spacing.
Create buffering activities between tasks.
When going from one meeting or chore to another without a break, it adds up to tension. To offset this, try to build in intentional 5-minute tasks between tasks. Take advantage of these breaks to drink a glass of water, look out a window, or sit quietly with your eyes closed. These brief resets help avoid the spillover from one emotional state to the next.
Declutter Your Immediate Work Area
Physical clutter also takes up brain space and contributes to an increased level of “background” stress. A deep clean of the house takes a lot of energy to do, but a clean micro space is easy to get done. Clear your desk every day – it should take 3 minutes – and you will find it easier to focus than be distracted the next morning.
- Guard Your bandwidth with Mindset Shifts.
Your approach to your day to day needs affects your level of stress. The most basic of changes in perspective can help avoid the onset of chronic strain from daily pressures.
Learn how to be assertive and say “no” in a polite manner
Some people put themselves in too many positions of stress due to their inability to set boundaries. Saying “yes” to all requests ensures that you will get tired. Your own wellbeing is important, and you need to take charge of your commitments and say no to requests that are beyond your realistic ability. You’ve got 24 hours in a day, and a polite, clear “no” helps you to save time and keep your energy for what’s really important.
If that isn’t possible, concentrate only on what you can control.
Uncertain future, regrets from the past, and opinions of others are the breeding grounds for stress. If you are feeling anxious, ask yourself “Is this something I can directly do now to change?”. If you say yes, do one positive step. If it is negative, make sure to show acceptance of this and focus on your own answer and decisions.
Conclusions: Create Small Pockets of Peace
Taming everyday stress isn’t a matter of infrequent spa getaways or eradicating all of the discomforts. It’s all about little, intentional, healing experiences within the norm of your everyday lives. A grounded resilience and steady peace of mind will help you to face life’s inevitable ups and downs by learning to calm your physical body and set firm boundaries with your digital technology, while pacing your daily routine.
