8 Methods That Psychologists Use To Get Rid Of Stress
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Stress is overpowering and can sour every aspect of your life – from your interpersonal relationships to your health. That said, it is an unavoidable part of life these days due to the lifestyles we lead. But that doesn’t mean you have to necessarily fall prey to the vicious cycle of stress – despite its inevitableness. Psychologists have some very effective ways up their sleeve to deal with stress that can even help you eliminate it from your life altogether!
Here are 8 psychologists’ prescribed ways that guarantee a stress-free life. For good.
1. Note Down Whatever’s On Your Mind
Dr. John Duffy, author of the famous book, The Available Parent: Radical Optimism for Raising Teens and Tweens, and a renowned psychologist suggests that an effective way to reduce stress is to write down everything you feel (1). He does it himself and says he makes small notes of all the things that go on in his mind, even if they are positive. He said this simple exercise is helpful in clearing mental clutter, reducing tension, and in offering a new perspective.
2. Choose The Ingredients Of Your Dish Wisely
What you eat is what you are, and psychotherapist, Jeffrey Sumber, is a firm believer of that (2)! Therefore, his mantra to deal with stress is to eat, but to watch what he eats. He says he makes sure that to cope with stress he eats something healthy. Which is why whenever he’s down and out, he hits the supermarket to pick out healthy ingredients and cook something delightful. He even puts up pictures of his culinary skills on Facebook to make his friends jealous!
3. Flex Your Muscles
Sounds like an odd way to deal with stress, sure, but it works! At least according to American psychotherapist, Kevin Chapman (3). He used the nearly hundred-year-old process of muscle relaxation to bust his stress. It’s quite simple to do. Whenever you feel stressed, tighten your muscles (it could be anywhere, your choice) and then relax it for 20 seconds. Relaxation is bound to follow after a period of tension. Just remember to focus on each muscle group. This method is great for the health conscious!
4. React The Right Way Or Don’t React
Any stressful situation is like an action that demands an equal and opposite reaction. However, professional psychologist, Susan Krauss Whitbourne, recommends not reacting (4). At least, if you can’t do it the right way. She says that whenever she’s stressed, she repeats a very specific line to herself to calm down – “I can’t change the situation but I can change my reaction.” When you react positively to a negative situation, you reduce the impact of stress and even prevent future recurrences.
5. Disrupt The Flow Of Stressful Thoughts
The problem with stressful thoughts is that they occupy your mind 24×7. Literally. If you don’t want to go through that horrendous experience, do what psychologist, Dr. Martin Seligman, does (5). He claps his hands and screams to himself, “Enough! I’ll deal with this later.” You can try that or pinch yourself whenever you drown yourself in unproductive thoughts. Diverting your mind to something else will help curb stress.
6. Get Busy With The Things You Love
It could be a hobby or anything else that you enjoy doing. All you have to do is indulge in it. Psychologist Amy Przeworski explains that chalking out a specific time period to do something that makes you happy can uplift your spirits and make you feel much better and more productive (6). She says that during this time, you shouldn’t allow any negative thoughts, responsibilities or work to creep in. This should be just your time with yourself doing what you love.
7. Stimulate The Nerves In Your Body
Another quite unusual way to cope with stress is prescribed and practiced by Toni Bernhard, a psychologist (7). Her method of nerve stimulation to calm a stressed mind is based on physiology. She suggests you try rubbing your lips from side to side with your index finger. This helps in stimulating a particular nerve in your lips, which is connected to the parasympathetic nervous system and helps calm you down.
8. Try A Mix Of Methods
Who says you just have to do one of the above things to eliminate stress? You can very well try a combination of them and see what works and what doesn’t. That’s what clinical psychologist, Deborah Serani, recommends in her book Living With Depression: Why Biology and Biography Matter along the Path to Hope and Healing (8). She herself does anything that makes her feel better, whether it’s drawing, listening to music, having a bubble bath or sipping on tea. Whatever works.
Dealing with stress may seem like a herculean task and these methods may feel like they’re failing when you try them out for the first time. But patience and willpower will make it a lot easier and you’ll be able to overcome your stress in no time!
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