Life can get a bit hectic. Between your busy work schedule, home life responsibilities, and personal hobbies, it’s common to experience daily stress.
And while some stress is normal, too much stress can impact your mental health, decrease your productivity, and keep you from reaching your personal and professional goals.
So, we’ve rounded up 11 techniques and tools you can try to reduce stress and calm your mind.
11 Stress Management Techniques and Tools
We’ve broken this list down into two parts:
- Stress management techniques; These are more to do with your mindset and internal experience—i.e., what you’re in control of and how you can adjust your mindset, environment, or habits.
- Stress management tools: These are your external options—something you can draw on to support what’s going on internally.
Not all of these will work for everyone, and that’s okay. Try a few out and see what works for you.
Stress Management Techniques
1. Prioritize movement and exercise
Exercise is not only important for stress management, but for your total body-soul-mind-sprit health. Daily movement has been shown to be a great stress reliever.
For in-depth detail, we have an article on how to make room for exercise in your schedule. Here are some highlights:
- Go for a nature walk—fresh air and movement can both help you de-stress.
- Find something you love to do so that it’s a positive part of your schedule, not something you dread.
- Exercise with other people so you can build social connections that help with stress management.
2. Create a zen workspace
A calm, clean, and peaceful workspace will help you maintain inner calm and peace. Here are some ideas:
- Get some plants. There are many benefits to having plants in your office, including decreased stress and improved productivity.
- Choose calming colors, like green, and strategically incorporate them into your decor or design. There are a number of different colors that boost productivity, focus, and calm.
- Decorate with things you love and care about, like photos of loved ones. This can help you keep perspective during stressful times.
3. Practice gratitude
Shifting your mindset in moments of stress is powerful. When your stress or anxiety is triggered, intentionally shift your thoughts towards what you’re grateful for. You can:
- Write down a list of what you’re thankful for.
- Share your gratitude with someone else.
- Remember and daydream about positive memories (i.e., a family vacation) to relive positive memories.
4. Channel the power of your breath
As soon as you’re stressed, your breath will switch from deep, full breaths to short, shallow ones. But if you can focus on breathing slower and more deeply, it will send signals to your brain that all is well and reduce stress levels.
Try the following technique to promote your relaxation response:
- Find a quiet and private place. If possible, lie down and place your hand on your belly.
- Take a normal breath, feeling your lungs fill up and empty. Then, take a deeper breath where your abdomen fully fills up.
- Keep breathing these “belly breaths” for a few minutes. Do this with your eyes closed, focusing on calming images or thoughts in your mind to help fully relax.
Just a few minutes of deep breathing can help reset your body and mind, reducing stress levels and coming back to a place of peace and calm.
5. Get outside
Nature is soothing and can be a great way to de-stress and relax. Depending on your schedule and accessibility, there are a few ways to incorporate this into your schedule:
- Eat your lunch outside rather than at your desk.
- Go for a nature walk or hike with a friend.
- Keep the windows and blinds open to get natural light in your space.
- Go for a walking meeting instead of just sitting in someone’s office.
6. Adjust your schedule
If you’re constantly stressed out or experiencing burnout or anxiety, you might need a schedule overhaul. Start by reflecting on these questions:
- Are you trying to do too much? What are some things you can let go of to create more time and space?
- Have you used all of your paid time off (PTO) to go on a vacation and get away?
- Are you working a lot of overtime? Is this something you can discuss with your manager?
- Where are you prioritizing in your schedule? Do they align with your values?
Be realistic about what’s really going on in your schedule. Then, make the necessary changes to align your schedule with your priorities. Ask someone to help keep you accountable to these changes, too.
Stress Management Tools
7. See a professional
If you’re experiencing high levels of stress, don’t be afraid to get help. Seeing a professional therapist or counselor can be very effective in managing stress.
Some people are hesitant to see a professional because of the stigma or costs associated with it. Luckily, there are many options such as online counseling (i.e., apps like BetterHelp or Talkspace). You can also check and see if your company offers any programs or benefits in this area.
8. Try an app
It’s 2022, so what isn’t available on an app? When it comes to stress management, there are a number of great options to try:
- Calm: This well-known guided meditation app is designed to help those who want to increase mindfulness in order to reduce stress, sleep better, and feel calmer.
- Breathwrk: This app is designed to help you tap into your breath, which we covered earlier as an effective stress management tool.
- Colorfy: This coloring app helps keep your mind calm by keeping your hands busy.
- MindShift CBT: This app uses Cognitive Behavioral Therapy (CBT) strategies to help tackle stress, worry, or anxiety.
9. Use a stress ball or fidget toy
Sometimes when we’re caught up in a stressful situation or ruminating over a stressful event, it’s hard to get out of it. Using a stress ball or fidget toy—a small hand-held toy that you can play with or manipulate—can help. It keeps your hands busy and is a way to release stress in a physical way.
There are tons of options out there, but here is a list of options to get you started.
10. Use aromatherapy
Our stress levels and mood are impacted by the environment, including scents. Research suggests that aromatherapy may be effective to improve mood and decrease stress or anxiety. Options for aromatherapy include:
- Burning a candle.
- Diffusing essential oils.
- Using body products that have a scent.
Some common de-stressing scents include lavender for relaxation, clary sage for stress, and sandalwood for anxiety.
11. Get a massage
When you’re stressed, you hold your body in a way that increases tension, particularly in the neck and shoulders. A massage is a great way to physically and mentally relax.
And while a spa day might be just what you need, it isn’t always feasible. Instead, you can try giving yourself a self-massage with your hands or use a foam roller to ease the tension in your back, neck, and shoulders.
Stress is inevitable in work and life. But, if you can learn effective stress management techniques, or try some of these tools, you can prevent it from negatively impacting your health and well-being.
Your workspace can actually help reduce your stress levels. Sound like something that would benefit you? Then book a tour of The Post and come see what we have to offer.