If we do not effectively manage stress we will quickly become overwhelmed and unproductive. Worse still, our health and wellbeing will suffer. The ability to overcome stress and persist is a part of being mentally resilient.
The good news is we can use insights from neuroscience to help us manage stress. We can feel better and do better.
1. Develop good D.E.S.® habits – D.E.S.® is our abbreviation for diet, exercise and sleep.
2. Reduce Activation by using your ideal breathing ratio for effective stress response management – Activation is the way we describe emotional and mental arousal or what some people refer to as nerves. We can use specific breathing ratios to control activation (e.g. breathe in deeply through your nose for a count of five, then out through your mouth for a count of five. This will help reduce your activation.)
3. Welcome unhelpful thoughts – this is a helpful technique for managing your thoughts. Think of allowing an unhelpful thought into your head and then think of it passing through and moving away.
4. Written A.P.E. Brain® Argument (W.A.B.A.®) helps you refocus your attention – this involves writing down your thoughts in order to rationalise and make sense of problems and understand issues more clearly. Some people refer to this as ‘journaling’.
5. Running A.P.E. Brain® Argument (R.A.B.A.®) helps you refocus your attention – this involves using exercise (a walk or perhaps a jog) to think in detail about problems and understand issues more clearly. The brain chemicals produced by exercise and movement are helpful to us in these situations.
6. ‘The Big Finish’ 3:1 reflections are a great way to finish each day. You can learn more about this here.
7. F.A.B.® (Fortunate, Adapt, Benefit) moments can help you change the meaning of difficult problems. Try to consider and keep in mind the upside of a difficult situation and/or other things in your life that you are fortunate to be able to experience.
8. Long form Expressive Writing can help you refocus and regulate – this is similar to point 4.
9. Reduce Activation and Writing (R.A.W.®) to counter the stress response quickly – again this connects to point 4. Using writing in these ways can be very helpful.
10. Help your Will Power and H.U.E.® to work together more effectively.
To truly understand how to build stress management habits work through the ‘Me Power® Resilience program‘.
Access the ‘Manage Stress & develop more Helpful Thinking Habits’ Masterclass and many other life changing wellbeing and performance Masterclasses as part of the ‘Me Power® Resilience program’
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