The 80/20 Rule of Stress Management
If you’ve ever felt like stress is the unwelcome guest at your dinner party, you’re not alone. It’s been researched that 80 percent of the stress reduction is accomplished with the first 20 percent of effort. What does this mean? Once you sincerely want to change, the mere act of making an effort can do wonders. For example, clinically depressed people feel significantly better simply by schedule a first appointment to see a therapist. It means they’ve recognized there’s a problem, it means they’ve pushed through the heaviness and fatigue to actually do something, it means they’ve turned a corner. Turns out, we don’t actually have to spend years on a mountaintop to achieve Zen-like tranquility.
Don’t hold off on doing something until you figure out the perfect approach for you. It doesn’t matter WHAT stress management technique you use (as long as it’s not abusive to you or others). If your special stress management trick is to recite Shakespeare monologues, you will benefit from it, simply because you’ve decided that making a change is enough of a priority that you’re willing to say no to all the things that can be said no to.
If you don’t know what to do to manage your stress, here are some practical tips:
Breathe Like You Mean It
You may be wondering, “How can breathing help me?” Well, my friend, breathing is like your body’s natural stress-buster. Taking deep breaths activates your parasympathetic nervous system, which is basically your body’s “chill out” switch. Try this: inhale deeply for a count of 4, hold for 4, and exhale for 4. Repeat until you feel like you’ve won the lottery.
Laugh It Off
Laughter is like the bouncer that kicks stress out of the club. Studies have shown that laughter can decrease hormones and increase endorphins. So, watch a funny movie, scroll through cat memes, or recall that time you laughed so hard you peed your pants (come on, you know it's happened).
Get Moving
Exercise doesn’t mean you need to run a marathon (unless you really want to). Even a brisk walk can do wonders for our mental health. Physical activity increases the production of endorphins, your body’s natural painkillers and mood elevators.
Prioritize Sleep (Not Your Netflix Binge)
Ah, sleep. The magical realm where stress disappears and unicorns roam free. Research shows that a good night’s sleep can improve your mood and reduce anxiety. So, instead of binge-watching another season that show you can’t remember the plot of, consider going to bed at a reasonable hour. Your future self (and your stress levels) will thank you!
Practice Mindfulness
Take a few minutes each day to focus on the present moment. Whether it’s savoring your morning coffee or noticing the way the sun feels on your skin, being present can help ground you and reduce stress.
