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Managing Stress, Part 1: Awareness

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Friday, July 8, 2021

Stress and stressful situations are an inevitable part of our lives. Whether we experience it at home, at work, at school, or all three, learning how to manage stress can change the way we experience the present moment. Fortunately, there are several easy and adaptable ways to train our minds so that we can regain calm and cope with stress.

Nicabm Four Core Strategies for Managing Stress and Anxiety, Adapted from Dr. Shelly Harrell - 1. Attention-Centering Techniques

Meditation

Meditation is a way to train your mind using awareness and attention. It is not a practice to learn to shut off your thoughts or feelings but rather to learn to be okay with them and let them pass as you observe them without judgement.

Written and Narrated by John Davisi. John is a mindfulness life coach, teacher, and speaker. Check out all of his mindfulness and meditation sessions at https://www.johndavisi.com
Headspace Guide to Meditation | Netflix Official Site
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Breathing

Breathing exercises can have two functions. The first is to simply notice how the breath enters and exits the body, without changing anything about the breathing. The second is to encourage slow and structured breathing in order to induce calm, release tension and stress in the body and mind, and anchor ourselves in the present moment.

Breath Awareness

Square Breathing

Start at the top left corner and work your way around the square, using a 4 count for each side.

1. Breathe In – through your nose
2. Hold – neither breathe in nor out
3. Breathe Out – slowly, imagine you’re using a straw
4. Hold – once again

Repeat!

Try it out for 2 minutes and notice the big difference a little mindfulness can make!

Visualization

Visualization involves imagining the desired outcome of your goals in detail. It’s a practice used by many athletes when training for big competitions and helps one connect to the feeling and reality of achieving their goals.

I’m Jay Shetty – a storyteller, podcaster & former monk. My vision is to make wisdom go viral in an accessible, relevant & practical way.
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Maria is not only Miss Indonesia 2014, but also the top 15th title holder in Miss World 2014, is the first Indonesian to ever host for E! News. With a passion for fashion, Maria has become an ambassador to several international brands, such as TRESemmé. Besides holding dearly to her passion for photography, Maria also raised funds to build a bridge for children to commute to school. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at https://www.ted.com/tedx

Yoga

Yoga can be practiced in an attention focused way.  You can pay attention to your breath, your posture and how your body moves between poses. 

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Mindfulness

Mindfulness involves being in the present moment. It helps you become more aware of your thoughts, feelings, and behaviours without judgment. Mindfulness allows us to participate in life with intention and acceptance.

How to Practice Mindfulness – Mindful
Becoming more aware of where you are and what you’re doing, without becoming overly reactive or overwhelmed by what’s going on around you.
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Sound Meditation

Body Awareness Meditation

5 Minutes Progressive Muscle Relaxation Meditation
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Seated Body Scan

Seeing Meditation

Once you’ve given these techniques a try, you may find one or more that works best for you. You can take it a step further by incorporating it into your day to day life and creating a habit.

*If you need immediate support around anxiety or excessive stress, please refer to our recent post.*

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