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Stress Management Techniques That Are Proven to Work

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Stress has taken a toll on people globally. But we can still conquer it. The key to stress management is taking a proactive stance. There are management techniques that are proven to work. But how can stress management techniques help you? These techniques can help to better your brain's functioning.

1. Speak Up for a Seamless Stress Management Journey

Whether it's a job loss, adverse medical condition, or long working hours, speak up! A study shows that 745,000 people die every year due to long working hours. Every time you hold your worries inside, your health deteriorates. Talk to someone for better management.

Families and close friends can be helpful too. A problem shared is half solved. It's okay if you don't want to talk; instead, jolt it down. This technique will naturally manage your anxiety and calm you down.

Long therapy talks are also effective in your stress management journey. A good example is cognitive therapy talk. Your therapist will guide you through how to change negative thought patterns.

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2. Exercise and Eat Well for a Perfect Mindstate

A study shows that physical activities work wonders in improving mental health. But, doing it more than five times a week for 45 minutes won't help in stress management. Good exercising and healthy eating are stress management skills necessary for a sound sleep. A consistent sleep routine improves concentration, sharpens your judgment skills, and much more.

Be mindful of what you eat. A balanced diet is an essential stress management tool. Eating well improves your immune system and lowers blood pressure. Carbohydrates, lean proteins, and fatty acids are perfect choices for a balanced meal.

 Here are the things to avoid as you try to manage stress:

  • Avoid or limit caffeine: coffee, tea, some sodas.
  • Moderate alcohol intake.
  • Avoid turning to food to relieve anxiety.

3. Take a Deep Breath Every Day

A deep breath is fundamental in a quest to stress management. Each time you take a deep breath, your brain interprets it as ''all is good''. It then signals the body. According to Kristoffer Rhoads, Ph.D., a clinical neuropsychologist at Memory & Brain Wellness Center, stress and anxiety tend to make your breathing irregular and shallow.

Deep breathing as a stress management technique helps you have a regular heart rate and low blood pressure. You'll also have a strong immune system to fight diseases.

Different breathing exercises can help you relax and reduce anxiety, including belly breathing.

Breath focus can help you invoke a relaxation response. But what is a relaxation response? It's a state of deep rest that can be brought out in different ways during stress management, including yoga and meditation.

4. Listen to Your Inner Voice

Guided imagery is a great stress management technique. This scientific-based technique attunes your mind to think positively. It's crazy how our minds turn wild whenever we perceive negative experiences.

Practicing guided imagery is easy. Take a class and have an instructor guide you if you can't do it alone. In most cases, the instructor will use your audio recordings and your inner voice. You can also visit yoga studios with recordings to record your tape.

There are more benefits to guided imagery than a stress management technique. These include:

  • Longer life
  • Better immune system
  • Decreased chances of depression
  • Better working performance


Stress is part of being human. And practicing the techniques mentioned above is what stress management is all about. Is stress management effective? What technique are you using currently to manage stress? Please share with us in the comments.

Miranda Davis is a marriage and family therapist. She has worked in a variety of therapeutic settings over the past 7 years providing services to children, adults, families, and couples. She is currently doing specific research on the topic. Miranda loves traveling and hiking.

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