Managing Stress Effectively...

Today, I want to talk about something that affects us all: stress.?

By understanding what happens when we experience stress and learning how to manage our responses, we can create a more balanced and positive way of thinking, ensuring that stress does not impact our overall wellbeing for any length of time.

What Happens When We Have a Stress Reaction?

A stress reaction is an automatic and often unconscious response your body and mind have to a perceived threat or challenge.?

It's your system's way of preparing you to either fight, flee, or freeze in the face of danger.?

In simpler terms, when you encounter something that makes you feel stressed or anxious, your body reacts quickly to help you deal with it.?

This can include changes like a faster heartbeat, quickened breathing, or feeling tense.?

It's a natural reaction meant to protect you, but it can sometimes happen even when the threat isn't real or is less severe than it seems.

Becoming Consciously Aware of Triggers

The first step in managing stress is to become consciously aware of what triggers these reactions.?

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Here are some tips to help you identify and understand your stress triggers:

1. Keep a Stress Journal: Write down situations that make you feel stressed, noting the time, place, and what you were doing. Over time, patterns will emerge, helping you identify your triggers.
2. Pay Attention to Physical Cues: Notice how your body reacts to stress. Common signs include tense muscles, a racing heart, or shallow breathing. Recognising these cues can help you become aware of stress as it happens.
3. Reflect on Your Emotions: Take a moment to check in with your feelings throughout the day. Are you feeling anxious, irritable, or overwhelmed? Identifying these emotions can help you understand what thoughts are triggering your stress.

Reframing Your Way of Thought

Once you're aware of your stress triggers, the next step is to reframe your way of thinking.?

This means changing how you perceive and respond to stressful situations. Here are some techniques to help you reframe your thoughts:

1. Challenge Negative Thoughts: When you notice a negative thought, ask yourself if it's based on facts or assumptions. Try to replace it with a more balanced, positive thought. For example, instead of thinking, "I'll never get this done," try, "I'll take it one step at a time and do my best."
2. Practise Mindfulness: Mindfulness involves staying present and fully engaging with the current moment. This can help you respond to stress more calmly and thoughtfully. Simple practices like deep breathing or short meditation sessions can make a big difference.
3. Focus on What You Can Control: Often, stress comes from worrying about things outside our control. Shift your focus to what you can control and take proactive steps to address those areas.
4. Develop a Support System: Surround yourself with supportive friends, family, colleagues, or a coach who helps to keep you accountable! Sharing your thoughts and feelings with others can provide new perspectives and help you feel less alone in managing stress.

Maintaining Overall Wellbeing

Incorporating these practices into your daily life can help ensure that stress doesn't impact your overall wellbeing.?

?Here are a few additional tips to maintain balance and positivity:

1. Regular Exercise: Physical activity can help reduce stress hormones and boost your mood.
2. Healthy Eating: A balanced diet can provide the energy and nutrients needed to handle stress more effectively.
3. Adequate Sleep: Ensure you're getting enough rest to help your body recover and manage stress better.
4. Relaxation Techniques: Engage in activities that relax you, such as reading, listening to music, or spending time in nature.

A Unique Approach to Managing Stress

I teach my clients a unique way to identify the perceptions and thoughts that drain their energy.?

Using iPEC's 7 Levels of Energy , I provide a tangible structure that enables them to choose how they respond to stressful situations in the moment. Here’s a brief overview of how it works:

1. Awareness: We begin by identifying the thoughts and perceptions that trigger stress and drain your energy.
2. Energy Levels: We explore iPEC's 7 Levels of Energy, ranging from highly catabolic (energy-draining) to highly anabolic (energy-enhancing).
3. Reframing: Using this framework, you learn to reframe your thoughts and shift your energy to higher, more empowering levels.
4. Choice: This process empowers you to consciously choose your response to stress, fostering a more balanced and positive mindset.

If you're interested in learning more about this transformative approach, I'd love to hear from you. Get in touch!