At the start of my Stress Management Workshop, which I’ve led with my health coaching clients and for over a dozen local organizations, one of the first icebreakers has participants reflect on the following questions:
What are the top 3 things you feel stressed about right now?
What about each is in your control versus out of your control?
What do you notice about what’s on the list?
A simple reflection exercise like this can have an impactful change in perspective. Many participants often realize that at least a piece of each stressful situation is in their control.
For others, it might be the acceptance that most is out of their control or that there is a common theme with the items on their list. By building this awareness first, it’s easier to refocus time and energy on what’s actually in our sphere of control.
Stress toolkit
Outside of the recognition of what’s causing stress in our lives, finding successful and healthy ways to manage it tends to be unique to the individual. That’s where creating your stress toolkit comes into play.
The purpose of a stress toolkit is to know and understand simple and effective ways to manage stress that work for you.
In my toolkit, for example, I know that hydrating, eating healthy balanced meals, movement and journaling are simple and practical things that I can prioritize during high stress times.
A few questions to consider as you create yours:
What healthy habits do you turn to that help you relax?
What helps you feel more connected to yourself?
Whether it’s getting out in nature, making art, sleeping early or turning your phone off, get curious about what self-care routines and practices best support you.
Breathwork
The biggest tool that I teach adults and kids that can be added to their stress toolkits is related to our breath. Conscious breathing has been shown to have a variety of benefits including reducing stress, reducing symptoms of anxiety and boosting the immune system.
Breathwork allows us to pause from our overactive sympathetic nervous system (aka “fight or flight” mode) and tap into our parasympathetic nervous system (aka “rest and digest” mode).
That’s where healing and deep relaxation can occur. While there are a wide variety of breathwork techniques for stress and anxiety, my favorite one is the easy-to-remember Box Breath Technique.
Try it out:
Inhale for 4 counts
Hold the breath for 4 counts
Exhale for 4 counts
Hold the breath for 4 counts
Repeat for 3 rounds!
While the holidays can often be associated with an increase of stress and social commitments, it’s also an important time to reflect and set intentions for the new year.
Getting perspective on what stressful situations are taking up space in your mind, adding more tools into your ever evolving stress toolkit and tapping into the power of the breath can all support us on our quest to mindfully manage stress and build resilience.
Check out the full article here.
Livia Marati is a women’s holistic health coach and founder of Ina Wellness Collective. You can send her questions and comments at livia@inawellnesscollective.com.