Strategies to Reduce Stress
Monique de Villiers • February 13, 2025
Strategies to reduce stress! Follow these Easy Steps
Don't Ignore Basic Maintenance:
In the game of life, there are a few basic rules you must follow if you want to survive. Of course, as in any game, you can bend the rules, cheat a little. But in the end, whether you like it or not, if you want to live, you have to find a way to work these things into your life.
The power of three:
Rule 1: You have to sleepRule 2:You have to eatRule 3: You have to drink
The solution is simple: sleep as much as possible, don't skip meals, eat healthy, and drink a lot of water. You'll be amazed at how much better you'll feel once you start incorporating a healthy dose of all the power of three into your routine.
Know your limit
If you're like most high-achievers, you're probably used to doing everything you're asked to do and doing it well, but each time you add a new commitment or responsibility to your plate, you're adding stress into your life. So try something new. Resist the urge. Just say “Yes”.
Exercise
Exercise is a great stress reducer, and even if you can't find time for a complete exercise routine, you can still incorporate exercise into your daily routine.
Take a brisk ten-minute walk during your lunch hour. Park your car far from your building so you have to walk more. Take the stairs instead of the elevator. Want something a bit more creative? Do you work at a desk? Try rolling your wrists, ankles, neck, and shoulders while you're sitting there or stretch your muscles by turning your torso from side to side. Another good seated exercise is calf raises. So no more excuses. Get going!
Bring in the Positive, Throw Out the Negative
Positive people have a lot of energy, and their energy and enthusiasm tend to lift the spirits of those around them. Negative people tend to have the opposite effect; they drag you down. So a great way to reduce stress in your life is to hang out with as many positive people as possible and move out as many negative people as possible.
Inside and Outside the Box Stress Management Strategies
The "tried and the true" ways to manage stress include:
1) guided imagery, 2) progressive muscle relaxation, 3) deep breathing exercises,
4) reframing negative thoughts into positive, 5) meditation, 6) yoga, 7) warm baths, and 8) massage.
Assessments are required for each step on the journey of life! For Kids and Teens CliftonStrengths for Students: Identifies students' top strengths and talents to guide them towards suitable career paths. Career Key Discovery: Matches students' personalities with compatible career and education paths based on Holland’s Theory of Career Choice. Riso-Hudson Enneagram Type Indicator (RHETI): Helps students understand their core personality types and how they relate to potential careers. Acute Stress Checklist (ASC-Kids): Measures acute stress disorder reactions in children and adolescents. Ways of Coping Checklist: Assesses coping strategies for managing stress. For Adults Myers-Briggs Type Indicator (MBTI): Helps adults understand their personality types and how they can apply their strengths in various careers. Strong Interest Inventory: Measures interests in different areas and suggests careers that align with those interests. Skills Matcher: Identifies skills and matches them with suitable careers. Perceived Stress Scale (PSS): Measures the perception of stress to help individuals understand their stress levels. Coping Strategies Inventory: Evaluates coping strategies for managing stress. Burnout Questionnaire: Assesses symptoms and severity of burnout to help individuals recognise and address burnout. General Assessments Career Aptitude Tests: Evaluate skills, interests, and personality traits to suggest suitable careers (e.g., O*NET Interest Profiler, Career Key). Values Assessment: Helps individuals understand their values and align them with career choices. Leadership Assessments DISC Assessment: Evaluates behaviour and communication styles to help leaders understand how they interact with others and approach challenges. EQ-i 2.0: Measures emotional intelligence, which is crucial for effective leadership. 360-Degree Feedback: Collects feedback from peers, subordinates, and supervisors to provide a comprehensive view of leadership strengths and areas for improvement. Well-Being Assessments Well-Being Assessment (Adult – 24 items): Covers life satisfaction, physical and mental health, meaning and purpose, and more. Flourishing Measure: Evaluates well-being across multiple domains, including emotional health, social connectedness, and financial stability. PERMA Profiler: Measures positive emotion, engagement, relationships, meaning, and accomplishment based on Martin Seligman's PERMA model. Entrepreneurial Assessments BDC Entrepreneurial Potential Self-Assessment: Evaluates motivations, aptitudes, and attitudes towards entrepreneurship. Entrepreneurial Mindset Profile (EMP): Assesses the key traits and skills associated with successful entrepreneurship, such as opportunity recognition, risk-taking, and innovation. Entrepreneurial Potential Assessment: Evaluates readiness for entrepreneurship by examining strengths, weaknesses, and areas for development. These assessments can provide valuable insights and help guide career decisions, leadership development, well-being, stress management, burnout prevention, and entrepreneurial ventures
Ontological Approach to your new "Way of Being"! Self-guiding in ontological coaching involves cultivating awareness and intentionality in your "way of being"—the interplay of your language, emotions, and body. Here’s how you can approach it: 1. Language: The Stories You Tell Observe Your Language : Pay attention to the words you use in self-talk and conversations. Are they empowering or limiting? For example, saying "I can't" might reflect a belief that can be challenged. Reframe Narratives : Shift from problem-focused language to possibility-focused language. Instead of "I failed," try "I learned something valuable." Ask Powerful Questions : Regularly ask yourself reflective questions like, "What assumptions am I making?" or "What new possibilities can I create?" 2. Emotions: The Energy You Carry Identify Emotional Patterns : Notice recurring emotions and their triggers. Are they serving you or holding you back? Shift Emotional States : Practice techniques like mindfulness, gratitude, or deep breathing to move from unhelpful emotions (e.g., frustration) to constructive ones (e.g., curiosity). Embrace Emotional Intelligence : Learn to name and understand your emotions without judgment. This helps in responding thoughtfully rather than reacting impulsively. 3. Body: The Foundation of Presence Tune Into Your Body : Notice your posture, breathing, and physical sensations. Are they aligned with confidence and openness, or do they reflect stress and tension? Practice Embodied Awareness : Engage in activities like yoga, tai chi, or even simple stretching to connect with your body and release tension. Adopt Empowering Postures : Stand tall, breathe deeply, and maintain an open posture to influence your emotional and mental state positively. 4. Integration: Aligning the Three Domains Reflect Regularly : Set aside time to journal or meditate on how your language, emotions, and body interact. For example, how does your posture change when you feel confident, and how does that affect your language? Experiment and Adjust : Try small changes in one domain and observe the ripple effects. For instance, adopting a more positive narrative might shift your emotional state and body language. Seek Feedback : Share your reflections with trusted friends or mentors who can offer insights and perspectives you might not see. 5. Commit to Growth Set Intentions : Define what you want to achieve in your personal or professional life and align your way of being with those goals. Celebrate Progress : Acknowledge even small shifts in your awareness and behaviour as steps toward transformation.
Ten steps to build your resilience! Cultivate Self-Awareness Resilience begins with understanding yourself. Take time to reflect on your emotions, thoughts, and behaviours during challenging situations. Journaling, mindfulness exercises, or self-reflection can help you recognize triggers, patterns, and strengths, allowing you to respond to difficulties with clarity and purpose. Maintain a Positive Mindset Optimism plays a crucial role in overcoming adversity. Focus on possibilities and growth rather than fixating on setbacks. Practice reframing negative thoughts and challenging limiting beliefs to build a constructive outlook. Surround yourself with positivity through supportive relationships, affirmations, or uplifting media. Develop Emotional Regulation Managing emotions effectively is key to resilience. Techniques such as mindfulness meditation, deep breathing exercises, or progressive muscle relaxation can help you stay calm and grounded. When you regulate emotions, you create space to respond thoughtfully rather than react impulsively to challenges. Strengthen Relationships Resilience is not only an individual trait but also influenced by your connections. Build a network of supportive friends, family, colleagues, or mentors who can provide encouragement, perspective, and help during tough times. Foster authentic communication and invest in relationships that empower you. Set Realistic Goals Setting achievable goals helps create focus and momentum. Break larger challenges into smaller, manageable steps, and celebrate progress along the way. When your goals are realistic, you’re more likely to build confidence and maintain motivation, making setbacks less overwhelming. Learn from Failure Resilient individuals view failure as an opportunity to grow. Reflect on what went wrong, what you’ve learned, and how you can improve in the future. By adopting a growth mindset, you can turn failures into stepping stones toward success, fostering adaptability and perseverance. Build Physical Health Your physical well-being influences your mental resilience. Prioritize healthy habits such as regular exercise, balanced nutrition, and sufficient sleep to maintain energy and reduce stress. Physical activity, in particular, boosts mood and supports cognitive function, helping you navigate challenges effectively. Adopt Problem-Solving Skills Strengthen your ability to approach problems with a clear and constructive mindset. Identify potential solutions, weigh options, and take thoughtful actions to address obstacles. Problem-solving builds confidence and resourcefulness, preparing you to tackle unexpected challenges. Develop Adaptability Life is full of change, and resilience requires the ability to adjust to new circumstances. Embrace change as an opportunity for growth rather than fearing the unknown. Practice flexibility in your plans and perspectives, recognizing that adaptability is a strength that helps you thrive. Practice Gratitude Gratitude fosters optimism and emotional resilience. Regularly reflect on the positive aspects of your life, from small victories to meaningful relationships. Journaling or sharing what you're grateful for helps shift focus from adversity to abundance, promoting a resilient mindset.
