Chronic stress doesn't just feel bad; it wreaks havoc on your health, digestion, and sleep. When your body is stuck in "fight or flight" mode, cortisol levels spike.
You can't always control stressful events, but you can control your reaction to them. Here are 4 stress management techniques to reset your nervous system immediately.
1. Box Breathing (The Navy SEAL Method)
This technique is used by soldiers to remain calm under pressure.
Inhale for 4 seconds.
Hold your breath for 4 seconds.
Exhale for 4 seconds.
Hold empty for 4 seconds. Repeat this cycle 4 times to physically slow down your heart rate.
2. The "Brain Dump"
Often, stress comes from trying to remember too many things. Take a piece of paper and write down everything that is worrying you or every task you need to do. Getting it out of your head and onto paper reduces mental clutter instantly.
3. Physical Movement
Stress is physical energy trapped in the body. Shake it off. A quick 5-minute walk, some stretching, or even dancing to a favorite song can release built-up tension.
4. Progressive Muscle Relaxation
Start from your toes. Tense your muscles as hard as you can for 5 seconds, then release. Move up to your calves, thighs, stomach, and finally your shoulders and face. This highlights the difference between tension and relaxation.
Remember
It is not selfish to take a break. You cannot pour from an empty cup.