Stress is often described as an inevitable part of modern life, but it doesn’t have to control your day. When left unmanaged, stress can drain your energy and affect your performance. However, by recognising your stress triggers and adopting simple, calming practices, you can reduce their impact and maintain your well-being.

Understanding Stress:

Stress is your body’s way of responding to challenges, but chronic stress can lead to burnout, affecting both mental and physical health. Stress isn’t inherently bad—it can motivate us in small doses. However, when it becomes a constant state, it drains our energy, weakens our immune system, and impacts decision-making.

Scientific Insights:

•  Elevated cortisol levels (the stress hormone) can impair memory, learning, and mood.

•  Mindful breathing exercises and relaxation techniques have been shown to lower cortisol levels by up to 30%.

Stress-Busting Techniques:

1.    4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This method engages the parasympathetic nervous system, which helps the body relax.

2.   Progressive Muscle Relaxation: Sit comfortably and systematically tense and release different muscle groups, starting from your feet and moving upward.

3.   Mindful Transitions: After a stressful task or meeting, take 2 minutes to reset. Close your eyes, take a few deep breaths, and clear your mind before starting the next task.

Exercise:

•   Stress Journal: At the end of each day, write down the situations that caused stress and how you responded. Identify any patterns and think of one alternative response you could try next time.

Coaching Questions:

•   What are your early signs of stress?

•   How do you usually respond when you feel overwhelmed?

•   What helps you feel calm and in control?

Managing stress is about taking small, consistent steps to build resilience and prioritise your mental health. Whether it’s through breathing exercises, relaxation techniques, or simply stepping away for a break, you have the power to reset your mindset. Ready to learn more? Explore my latest resources or schedule a consultation here.