Stress and Psychology

The Next Level - May 2006:

"While we can’t always control the factors that bring on stress, we can certainly control the ways in which we react.

The key to managing stress is understanding that stress is entirely a function of how we interpret events. We, as individuals, have the power to determine to what extent we will experience stress, or whether we will experience it at all.

1. Start the day out right.

Most of us get so caught up in our fast-paced lives that we forget to take time out for ourselves. Combat natural stresses inherent in this lifestyle by creating a ritual that makes you focus on what you want instead of what you fear...

Keep your shoes by your bed and hit the ground moving to turn on your body and mind each morning. Start with some deep breathing, followed by a brisk walk to release the stress your body has built up. As you move, consciously cultivate the emotions that will give you an extraordinary life: gratitude, excitement about your future, or even compassion for those who may not be supporting you.

2. Change your posture to improve your mood.

This may sound simple, but it works. At any given time, our physiology dictates our psychology. Think about the ways in which your body conveys a bad mood: your feet drag, your head hangs, your shoulders hunch forward, and your breathing becomes shallower.

On the other hand, by lifting your body—raising your shoulders and head, focusing on expanding your diaphragm so you can breathe more deeply, looking ahead rather than down—you eliminate undue stress, and your spirits will quickly improve.


3. Breathe.

Each and every day, take a few breaks to focus on your breathing. Sit in your chair with your spine straight, and close your eyelids so that they are 1/10th open. Place the fingertips of your right hand on your outer left wrist to feel your pulse, and feel each part of your heartbeat, gradually sensing the beat all over your body. Now take deep diaphragm breaths in a ratio of 1-4-2. Breathe in for one, hold for four counts, and then breathe out completely for two counts. Continue this slow, deep breathing ritual for at least five minutes. Then inhale deeply again as you stretch your arms upward.

It won’t take long for you to realize that deep breathing is the ultimate Stressbuster!


4. Focus on what you can control.

The ultimate waste of time is devoting your thoughts, your focus, and your emotions to circumstances beyond your control. While you can influence many events and maybe even control some, the only thing you have absolute control over is your own response to what happens.

In other words, you can always control what things mean to you, so you may potentially turn stressful events into positive outcomes. Simply being aware of this power affords you a more relaxed and fulfilling existence.


5. Develop an attitude of gratitude.

Embracing gratitude is the only way you will be truly fulfilled. When you are grateful, you cannot be depressed, angry or fearful because your focus is on the many ways in which your life is blessed. Each day, ask yourself “What am I grateful for today?” Think and feel your answer for 10 or 15 days to get yourself moving in the right direction."