Unwind and Thrive: Embracing the 5 Steps to Stress Resilience
So many of us are dealing with excessive stress, overwhelming feelings, burnout, and disconnection from our true selves. And, our imagined threats or thoughts, feelings, and emotions can be as impactful as real-life stressors.
Unfortunately, our response to stress is still going to occur. There are still going to be situations or environments that will trigger our stress response. The aim is to reduce the effects of stress by relaxing our nervous system by changing the way we think and act when stress occurs. To alleviate stress and anxiety, it's vital to provide respite for our adrenals by fostering a relaxed nervous system.
Adapting to life's ever-changing circumstances requires a fresh perspective and response. My 5 tools below will help you connect with your body and mind to calm yourself and reduce your response to stress.
I'm here to tell you that it's entirely possible to reduce your stress response. And to show you how.
5 Tools to Change How You Think to Reduce Your Response to Stress
Release trapped emotions and trauma
Past experiences, especially traumatic ones, can shape one's self-beliefs and trigger stress when similar situations arise. Trauma is not just specific to a huge event in your life (like the death of a loved one, a serious accident, assault, or divorce). Trauma occurs when the body is overwhelmed by too much and in that moment we do not have the inner resources to deal with it. Often we cannot remember specific events that created the trauma. Releasing trapped emotions and trauma can be done alone or with the support of someone. each individual response to trauma is unique, and the resources you use to understand your trauma and deal with it will be unique.. Through individualized coaching conversations, you can shift the narrative in your mind to self-compassion and create a sense of safety in your body and mind.
Deep breathing exercises and meditation
Deep breathing and meditation are effective for stress because they activate the body's relaxation response, reducing the production of stress hormones, calming the mind, and promoting a sense of tranquility. Examples of deep breathing include soft belly breathing and alternate nostril breathing. Nowadays we have an abundance of meditation apps, YouTube channels, and instructors. I encourage you to find one that speaks to you. However, sometimes in life, we have too many options, leading to decision overload and more stress. Something as simple as four slow counts of breath in and four slow counts out will work! You can do it almost anywhere and it does not require your phone or a guide.
Find your anchor back to the present
Stress is often times caused because our thoughts are in the past or in the future. You cannot experience stress or heightened anxiety when you are rooted in the present. You can recconnect to the present with one of your five senses. Examples include making eye contact (a person or pet), smelling something, and looking around the room for four blue things (you pick the color) or one furry thing. This is called mindful awareness. The more you feel with your five senses the more present you will be resulting in a relaxed nervous system. When you are focusing on using one of your five senses your mind cannot think about the future. If you find yourself worrying or stressing about what happened or what could happen say to yourself "Go Back" to remember to live in the present moment and utilize one of your five senses.
Shift negative thought patterns & limiting beliefs
Your beliefs are stored in your subconscious mind. If the subconscious believes something negative to be true it will send signals to the body to protect. Our beliefs are rooted in what our subconscious mind has absorbed since the age of 1. Negative beliefs about oneself can lead to a pattern of negative self-talk. This self-critical inner dialogue can increase stress levels when faced with challenges. When you become aware of the beliefs that are limiting you, you take back your power and upgrade those beliefs. Your mind is so powerful and by uncovering any mental or emotional barrier you can reduce your response to stress and regulate your nervous system.
Find your emotional solace or flow state
Find creative activities that offer you a valuable outlet for your stress and bring you joy. Often we we are dealing with too much stress, and we lose interest in spontaneity, fun, and things that bring us joy. Emotional solace for stress refers to finding comfort, support, and relief through positive emotional connections, activities, or practices that soothe and uplift the mind and heart. The goal is to identify 3-5 activities that offer you a valuable outlet for your negative emotions. Maybe your emotional solace is exercise, painting, going for a walk, somatic movement, calling a friend that makes you laugh, or rest (rest is productive!). Your emotional solace should not be a big expenditure. These activities will allow your body to get back to a feeling of safety. When we do these activities we are able to release unwanted energy and relax our nervous system.
