Managing Stress and Anxiety

We all experience stress and anxiety, but sometimes it stops us from doing what we need, or want to do.

Here are a few techniques you can use to bring your stress levels down and get back on with life.

The first step is to notice that you are feeling stressed or anxious. How does your body tell you it is stressed? Some common signs of stress are rapid breathing, tightness in the chest, flushed face, and sweating.

Once you have noticed, you can then interrupt the cycle with one or more of these techniques.

Stress Management Strategies

Box or Square Breathing

Inhale to the count of four. Hold to the count of four. Exhale to the count of four. Hold to the count of four. Repeat.

Muscle Relaxation

Contract your muscles as tight as you can, all at the same time – including arms, legs, face muscles, and clenched fists. Now hold for a few moments, and then release. Tighten then release. Repeat this a few times.

You can also do this working through different areas of the body such as arms, legs, face, etc.

Micro Focus

Pick up an object, a natural one is best perhaps a crystal, feather, pebble, pine cone. Look at it closely, notice the details, pay attention to the textures, how does it feel, how does it smell.

Download a handout here to discover many more techniques to try.