MANAGING STRESS

Stress is a normal part of our lives. It affects everyone. While stress is usually regarded as a negative thing, it can also be beneficial, and serve to motivate us, make us work harder to achieve our goals, or help us to produce our best efforts. When we think that the demands we are facing are greater than our resources or capabilities, we trigger a “stress response”, which can impact on our productivity, decision-making, wellbeing, and relationships.

We often try to manage our stress by avoiding issues, by ‘lashing out’, or by being so busy that we are able to ignore the problem. Unfortunately these strategies don’t resolve the problems. Over time, if we are exposed to stress on a regular basis, we become used to feeling ‘uptight’, becoming anxious or angry over small matters, or using all our energy to control these unwanted feelings.

We can all benefit from reducing the stressors in our lives and by developing more effective coping strategies for managing stress. Being able to control our responses is central to handling our problems and managing stress. One of the most effective approaches to managing stress is using meditation. Below is a simple process to help you get started.

1. Begin your meditation by sitting comfortably; get settled before you start so that you won’t have to change your position during the meditation session. Then you can focus on your meditation rather than any discomfort.
2. Now start by simply observing your breathing. Watch how your breath enters your nostrils. Feel your breath change as it progresses through your body. Notice how your chest and abdomen expand and contract with your each breath.
3. Keep your attention on your breathing. This focus on your breathing draws your thoughts away from external things to what you are feeling and experiencing internally, right now.
4. You don’t need to control your breathing, just allow your body to breathe naturally, and keep your focus on those breaths. You’ll notice that within a few minutes your breathing settles into a nice even rhythm, and your body will slowly relax.
5. As your body relaxes, you’ll become more conscious of the thoughts in your mind. Try to push these thoughts away until later, and keep your focus on your breathing. Treat these thoughts like passing traffic - just notice them, then let them go. Keep bringing your attention back to your breathing. Soon the thoughts will slow down.
6. The focus on your breathing helps you become calm and find the peace within you. As your mind becomes calmer you’ll notice your thinking is clearer and you can make decisions based on calmness rather than an emotional reaction.
7. You’ll need to practise this meditation twice a day, for at least 15 minutes each session, before you’ll notice any benefits. The more regularly you meditate, the better the results. Try to work up to 2x 1 hour sessions a day.

I encourage you to try this meditation technique and experience for yourself the calm that follows.  If you would like further assistance in managing your stress, contact us through the 'Make a Booking' box. 

Some recommended reading

Carnegie, D. (1992). How To Stop Worrying And Start Living. Mandarin Books, London.

Chopra, D. (1995). Boundless Energy. Random House, Sydney.

Gawler, I. (1987). Peace of Mind. Hill of Content, Melbourne.

Kabat-Zinn, J. (1990). Full Catastrophe Living. How to cope with stress, pain, and illness using mindfulness meditation. Piatkus, London.

Wilson, P. (1996). The Little Book of Calm. Penguin Books, Australia.