Daily stress is like noise in the head that interferes with thinking and acting. It cannot be turned off, but it can be "dampened" using simple and proven methods.
Every day we encounter situations that cause stress: deadlines at work, family problems, information overload. If this tension accumulates, it can soon lead to a decline in well-being, decreased concentration, and anxiety.
In psychology, the skill of self-help is considered one of the most important. It helps maintain clarity of mind in difficult moments. Below we discuss the techniques that psychologists love and apply in their lives.
The techniques for managing stress are explained by family psychologist Olga Romaniv.
1. Breath Control
During stress, breathing becomes short and rapid, as the body thinks it is facing a threat. Controlled inhalations and exhalations reduce internal tension levels. A simple option can be used: take a slow breath, count to four, then exhale, stretching the exhale over 4–6 counts. A couple of minutes of this rhythm helps restore calmness to the body and stability to thoughts. This technique is convenient as it can be applied both in transport and in the office or at home.
2. Grounding through Sensations
When emotions overwhelm, consciousness seems to detach from reality. To regain a sense of support, a psychological exercise focusing attention is very helpful. You need to look around and note to yourself:
- five visible objects;
- four tactile sensations;
- three sounds around;
- two smells;
- one taste.
This algorithm shifts the focus from anxious thoughts to specific signals from the environment. The noise in the head decreases, and a sense of presence in the current moment appears.
3. Muscle Relaxation
Body tension often goes unnoticed, although it affects well-being more than it seems. There is a gentle technique of gradual relaxation. First, attention is directed to the feet, then to the calves, thighs, abdomen, chest, shoulders, arms, and face.
In each area, one should mentally note heaviness or stiffness, and then imagine how this state leaves. Thanks to this technique, the body can start to relax in just a couple of minutes.
4. Short Internal Pause
Stress often provokes impulsive actions and sharp words. To avoid this, use the principle of a short pause. You need to stop for a few seconds, take a slow breath, and ask yourself a clarifying question: "What is happening to me right now?".
This will help avoid getting drawn into a conflict and look at the situation from a rational perspective. Such a pause is suitable even during a busy workday.
5. Supportive Internal Dialogue
In moments of stress, a person often becomes self-critical. In such cases, it is helpful to replace harsh criticism with gentle formulations that remind one of the right to make mistakes and the importance of self-care.
You can mentally support yourself with phrases like: "I am struggling, but I am coping," "I am doing everything I can at this moment." An honest internal dialogue reduces the burden and helps restore emotional resilience.
Why Do These Methods Work?
The listed techniques engage basic regulatory mechanisms: breathing affects heart rhythm, focused attention reduces the chaos of thoughts, and muscle relaxation helps the body exit a state of internal readiness for threat. Applying such techniques allows one to regain control, even if stress arises suddenly.
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