Learning proper stress management is a process that takes time. But what do you do when you need quick immediate help in an acute stress moment? We provide you with 4 immediate measures to help you reduce the perception of stress in a suddenly arising stressful situation.
#1 Spontaneous relaxation
Relaxation helps against stress. And relaxation takes a lot of time – or does it? With spontaneous relaxation, you can at least temporarily reduce your stress level. Breathe slowly and rhythmically out. While doing so, repeatedly say a two-syllable word that calms you, such as “calm” or “peace”. Also, consciously relax individual muscle groups, such as the facial muscles.
#2 Distraction
Are all your thoughts revolving around the stress factor? Then briefly divert your attention from the stressful situation and focus on something else – external stimuli or inner images. Mentally visualize how relieved you will be when the stressful situation is over. Or recall your last enjoyable vacation and mentally relive it. Such a mental escape from the situation helps when you cannot leave the room.
#3 Positive self-talk
Under stress, we often feel down. Therefore, engage in positive self-talk with yourself in a stressful situation. Encourage yourself, give yourself courage, and affirm your own actions. This way, you can positively influence yourself in a stressful situation and see the situation from a different perspective.
#4 Letting off steam
If possible, take a moment to break away from the stressful situation and instead let off some steam by engaging your whole body: Take a brisk walk in nature, scream loudly, confide in someone, or stomp your foot firmly on the ground. It’s important that when “letting off steam,” you don’t harm others and thus create more stress. So, refrain from berating colleagues or family members just to temporarily alleviate a stressful situation.
These strategies help stop further escalation and getting caught up in stress in time. Acute tension is reduced, leading to quicker recovery. Not every strategy will work for everyone, but one or more of these measures can certainly alleviate your next stressful moment.
