Stressed over deadlines? Try these 4 techniques
Imagine a real-life scenario where you encounter genuine danger. In that critical moment, your brain releases stress hormones to prepare you for fight or flight. Once the danger has passed, your brain senses safety again by perceiving your surroundings, sounds, and visuals. Gradually, your breathing and heart rate return to normal.
Now, think about a scenario where stress arises from a missed deadline or running late. Although these aren’t life-threatening, the brain still interprets them as threats, releasing stress hormones. However, without external cues—like changes in sounds or sights—to indicate safety, the brain remains in a state of stress.
In these moments, we can help our minds and bodies find calm. Here are four ways to create a sense of safety and ease stress:
- Slow your breathing: Slowing your breath sends a signal to the brain that there’s no danger, reducing the release of stress hormones.
- Listen to calming sounds: Sounds like rain, frequencies below 432 Hz, or music that resonates with you can create a sense of tranquility.
- Take a mindful walk in nature: Walking slowly and tuning into your body’s sensations can convey a message of relaxation to your brain.
- Practice a body scan meditation: Shifting your focus to bodily sensations helps the brain recognize that there’s no immediate threat.
These techniques can provide momentary relief. However, understanding how your mind perceives situations and triggers stress is key to lasting change. By learning to listen to your thoughts and reframing the stories you tell yourself, you can start to see challenges as growth opportunities, which can decrease stress hormone production over time.
If you’d like to discuss these strategies further, feel free to reach out. I also offer programs that cover these techniques in-depth, along with journaling practices to help reshape your perspective for long-term stress relief