Physical Address
304 North Cardinal St.
Dorchester Center, MA 02124
What makes stress so hard to manage
Who doesn’t experience stress? We all do from time to time. It’s a universal experience, yet the stress management methods we use to combat it don’t always deliver results. Why? It might be because the typical advice of “just meditate” or “try yoga” isn’t resonating with you.
Admit it, meditation can feel like a mystery sometimes, even for seasoned practitioners. Fortunately, there are lesser-known techniques backed by science that offer a fresh approach to managing stress, that go beyond the typical methods. There is no one size fit all, and it is wise to have multiple tools in your toolbox to manage stress because your favourite method may not work every time or in every situation. So, find those tools that resonate with you and leave the rest alone.
Let’s explore five transformative strategies that might just be the game-changer you’re looking for.
Practising Awe
Have you ever felt overwhelmed by the vastness of the night sky or stood in awe of a powerful waterfall? That fleeting feeling of wonder might be more impactful than you realize. Research published in Emotion shows that experiencing awe can lower stress levels by reducing self-focused thoughts and putting daily worries into perspective.
You can incorporate awe-inspiring moments into your life as part of your stress management arsenal. This could mean visiting a local museum, watching nature documentaries, or simply stepping outside to admire a sunrise. Regularly seeking out these moments can shift your mindset and reduce stress.
Stress relief works best when it becomes part of a daily rhythm. If you’re ready to build that into your lifestyle, check out our guide on making self-care a daily habit.
Cold Water Therapy
A warm bath is usually comforting but cold water exposure could do wonders for your stress levels. Studies from The International Journal of Circumpolar Health suggest that cold water immersion activates the parasympathetic nervous system, which helps your body recover from stress and improves resilience.
You don’t need to do a polar plunge but you are welcomed to try if you want to. For this cold water therapy we encourage you to start small by ending your shower with 30 seconds of cold water. Gradually increase the duration as your body adapts. Focus on deep breathing to remain calm and embrace the invigorating sensation.
Sounds good? Honestly, you will likely be squealing, screaming silently or jumping up and down in the shower when the coldness hits ya! Either way, it will be sufficient to redirect your thoughts while your body is focusing on the cold water. That’s our unscientific way of describing what will happen. This simple tweak can leave you feeling refreshed, more in control, and more on top of your stress management game.
By the way, if you ever do that polar plunge, please do come back and tell us about it. We would love to hear from you.
Journaling With a Twist
Reimagine the process of journaling so it doesn’t feel tedious, or like someone is force marching you. Write letters to your stress, addressing it as if it were a person or entity, this helps to externalize your worries and reduces their intensity. This method is supported by expressive writing studies, which show that articulating emotions on paper can alleviate mental strain.
This is what you do: Begin your entry with “Dear Stress…” and let your thoughts flow freely. End the letter with a positive affirmation or a message of gratitude.
Here is another approach. Get a notebook, it doesn’t have to be expensive or fancy but if you get a notebook that you’d like writing in, it could help. You can name the notebook anything, like “screw ‘em all. ” Then, each time you feel stressed, you will pull out your “screw ‘em all” notebook and write.
Write out those cuss words, write out the disappointment, write out the fear…you get the gist. Who says that you can’t end the letter with a few, choice cuss words, then feel the relief as the stress drain away. Do not use this notebook for anything else. No nice notes, no budgeting, no bucket list items etc. Only use this notebook to vent. Reframe how you journal and you’ll find it easier to process emotions and clear your mind.
Forest Bathing (Shinrin-yoku)
Spending time in nature isn’t just relaxing, it’s scientifically proven to lower stress. The Japanese practice of forest bathing involves immersing yourself in a natural environment and mindfully connecting with your surroundings. According to a study in Environmental Health and Preventive Medicine, forest bathing reduces cortisol levels, lowers blood pressure, and boosts mood.
How to do it: Find a nearby park or wooded area and set aside 20-30 minutes to walk slowly and mindfully. Focus on the sights, sounds, and smells around you. Leave distractions like your phone behind and simply be present in the moment.
Why not add another layer by journalling with a twist before just forest bathing? This could help you to pack a one-two punch on that stress.
Progressive Muscle Relaxation (PMR)
Tension often builds up in the body without us even realizing it. Progressive Muscle Relaxation (PMR) helps release that tension by systematically tensing and relaxing specific muscle groups. Research published in the Journal of Clinical Psychology shows that PMR can significantly reduce stress and anxiety.
Try it: Lie down in a quiet space and start by tensing your toes for 5 seconds, then releasing for 10 seconds. Gradually work your way up the body, feet, legs, stomach, arms, and face while focusing on the sensation of relaxation. Take this up a notch by relaxing some areas you probably did not think about or realize that you can actually relax, such as your scalp by raising your eyebrows, your bum, your ears. If you’re not one of the lucky persons with the talent of moving your ears then, simply pull on each ear and rotate them with your fingers. PMR eases physical stress and enhances your overall sense of calm.
Stress management doesn’t have a single single magic technique. You have to discover what works truly for you. It may be one or all of the tools above and each tool may only work for specific situations. Now, whether it’s a moment of awe, a cold plunge, or forest bathing to relieve tension, these lesser-known tools might just offer the relief you’ve been seeking.
We’d love to hear from you
Have you tried any of these? Did something unexpected work better than the usual go-to methods? Share your experience in the comments. Your story might just help someone else.
And if you’re looking to build a full wellness toolkit, then, explore our curated stress-relief printables in the WELLZEA store.
