8 stress management techniques to help when the stress is off the charts

psychologist, ACT therapist and expert of the online school of psychological professions “Psychodemia”

“Stressful events can greatly affect our physical and mental state, making everything that happens work against us, turning our strengths into weaknesses. A careful and disciplined person becomes aggressive and rude, while someone who is highly focused on one task becomes too fixated on accomplishing it and overlooks something more important.

So how do you make a decision under stress and emotional strain?”.

Physiology of stress and coping strategies

A stressful situation triggers a cascade of biochemical reactions in the human body that are evolutionarily linked to the “hit or run” self-preservation mechanism. Our ancient ancestors had to fight or leave the battlefield when faced with a real threat.

Since then, in response to acute stress, the sympathetic nervous system stimulates the release of glucose into the blood, increases breathing and heart rate, and the adrenal glands release the hormones cortisol and adrenaline. All this mobilizes the body to fight the situation, and in such an excited state the body can be from 15 to 50 minutes.

Once the threat has passed, it takes approximately the same amount of time for the parasympathetic nervous system to return the body to a calm state.

The stress response is automatic. We can feel it now, even when there is no real physical threat. Think of a situation when you saw a new letter in your work e-mail labeled “urgent.” Did you immediately feel a sense of slight anxiety in your body?

Preparing for a big presentation at work and an upcoming presentation in front of colleagues can also trigger a “hit or run” reaction with increased heart rate, shallow breathing and fear-filled confused thoughts.

If it occurs constantly and you hardly ever switch to a calm state, over time you can develop panic attacks, phobias and chronic stress. This in turn leads to increased fatigue, insomnia, decreased concentration, and vulnerability to physical and mental health.

One way of coping with stress is coping strategies. What are they? The term “coping” comes from the English “cope,” which means to cope, to overcome. In moments of stress, instead of giving in to the automatic “hit or run” reaction and acting on it, psychologists recommend turning to techniques of conscious response and adaptation to stress.

If we learn the skills in advance and train our brain, it is the sequence of rational decision making that will come to mind in a stressful situation.

So, what should you do if you have an emergency at work and you feel your stress level starting to go off the charts?

8 stress management techniques

1. Take a break

If you feel like you’re experiencing symptoms of an escalating stress response, take a break. This will give you the opportunity to reduce the degree of stress that has arisen. Whether it’s an angry email or a conflict during a negotiation.

You can get up from your desk and walk to the water cooler, trying to pay attention to your breathing and trying to slow it down.

Use the physiologic sighing technique to calm the nervous system. You need to take a double inhalation and a long exhalation. Several repetitions are enough. The physiological sigh is the fastest way to eliminate the stress response of the body.

Do not return to the situation until you are calm and fully prepared to deal with it.

2. “Calm” your body

The consequences of the body’s stress response are excessive muscle tension and spasms. To relieve these and calm yourself down, you can wrap your arms around yourself and then rock a little. Self hugs have been proven to reduce the stress response.

3. Speak openly and honestly

What if the source of your stress reaction is your boss? Chances are, the last thing you want to do is talk to him or her about it. Still, it’s worth sharing your thoughts on what you both can do to improve workflow interactions.

Your boss may be struggling with stress himself and may not realize how his actions are affecting the team atmosphere.

4. Write about the stress

By taking notes about an event that has been a source of serious stress for you, you greatly increase your chances of quickly reducing your symptoms. The mechanism of describing the situation also helps in finding solutions to the problem. In the process, you can often figure out what was the main stressor, see the rational grain (if there was one), revisit the stressful event, and decide how to proceed.

5. Do something enjoyable

Take a walk after work to your favorite place in town or spend time with friends. Something that makes you happy is an effective way to reduce the stress response.

6. Socialize with people you trust

Close friends who will listen, won’t judge and keep your words completely private are a very important part of mental health. If there are such people, don’t be afraid to reach out to them for support. Talking to a friend brings emotional relief.

7. Talk to a psychologist

Working one-on-one with a psychologist is an effective strategy for gaining skills to cope with stress. A professional will be able to help you look at your feelings about stress from the right angle, figure out what the cause might be, and plan goals for solutions.

If for some reason you can’t see a psychologist, you can read books on coping with stress. For example, “Good Stress as a Way to Become Stronger and Better” by Kelly McGonigal.

8. It’s time to quit your job

If your job is causing you so much stress that it’s taking a toll on your physical and mental health, it may be time to change it.

The first thought may also cause a sense of dread, but by changing your life in this way, you are choosing yourself. Weigh the pros and cons. Consult with someone who can help you make the right decision.

Listen to yourself if you do have such thoughts.

In the end, I would like to remind you that trying to deal with stress through junk food, alcohol and sleepless nights is not the best strategy. Try physical activity, massage or yoga. They can be great choices. Make time for hobbies and your favorite activities outside of work.