We live in a world that is rapidly changing. All this change can lead to lots of stress. Stress happens when people face change that they have no control over. The resulting stress can feel overwhelming and one of our first reactions is resistance to the feeling itself. We’ll do just about anything to escapes the uncomfortable feelings of stress.
While being anxious or stressed is understandable, there are two important facts you need to know. First, stress is a state in which you (falsely) believe you do not have the capacity or resources to reach a favorable outcome for yourself. Secondly, making decisions from within stress is a panicked reaction and not an empowered choice. A knee-jerk or fearful reaction will lead to quite a different outcome then a choice made from conscious awareness.
If you’re feeling the effects of stress, then today’s article is written with you in mind. No matter where your stress is coming from, here is a simple six-step process designed to help you dissipate the energy of stress, find your core strength, and make decisions based on self-empowerment.
Ten Minute Six Step Stress Relief
Grab a pad of paper, a pen, and sit yourself down somewhere comfortable and quiet, where you are unlikely to be disturbed for a few minutes. Then follow this simple six-step process to a more relaxed and self-empowered you.
Step 1. Breathe
Take a deep breath and hold it for a couple of seconds, then release it slowly and steadily. Then repeat this two or three more times.
Step 2. Acceptance
Notice your body and become aware of where you hold your tension, stress, and anxiety. Instead of trying to fix anything, let your current state of tension be entirely acceptable. It is what it is. Faced with uncertainty of what will happen next, it is normal to feel sad, frustrated, or overwhelmed. But whatever you are feeling, the first step is to accept things as they are. This is tricky business I admit, but let go of fighting, fixing, or running away from what you are feeling. Accept reality as it is right now.
Step 3. Pure Expression
Take out your pad of paper and pen, and for the next couple of minutes describe your current situation. How does your body feel? What is tight, tense, or constricted? What thoughts are going through your mind? What emotions are associated with your thoughts? This is not an occasion to analyze why things are the way they are, or how you are going to fix things, rather this is an opportunity of pure expression. Writing allows the adrenaline filled stress energy to begin moving out of your body.
Step 4. Offer Reassurance
Stress is a painful experience in which you believe that you lack the resources, time, or capacity to lead yourself through a situation. By losing yourself in food when you are feeling stress, you surrender your ability to act with personal power and effectiveness. To counter this belief and habitual response, let yourself know that you are safe no matter what is happening. Once you are done writing, reassure yourself that even if you don’t yet know exactly how you are going to get through this stressful situation, you are capable of making wise decisions.
Step 5. Invite Positive Insights
Once again, take several deep, conscious breaths. Much of what you are feeling is an outpouring of adrenaline that puts you into a state of panic and reaction. Adrenaline makes the situation seem like an emergency, and it limits your choices to fight, flight, or becoming frozen in inaction. Remind yourself that no matter how it feels right now, it is not true that whatever is happening is an emergency. Decide that you will not make reactionary, limited, or fearful choices while in a pumped up adrenaline state.
One of the best ways to move beyond the adrenaline rush is to breathe. Breathing moves stress energy and brings you back into center. When you are feeling calmer, ask yourself, “If I were wise and loving, what step would I take to create a positive outcome for myself.” Listen to what insights or intuitive hunches come. If you don’t have any insights in the moment, that’s okay. Assure yourself that you will know what to do when the time is right.
Step 6. The Process of Change
Take another deep breath and stand up. If you still feel stressed and anxious then that’s okay. You are still benefiting from the process. As with any de-stressing technique, the more your practice the easier it will become. You participate not to put harsh pressure on yourself, but to show yourself that you can learn how to relieve stress in new ways, and that you can trust yourself to get through any situation. Letting go of the stress that occurs with self-doubt, or the expectation of failure, hurt, and disappoint doesn’t happen overnight. Give yourself credit for trying something new!
Author Resource: Want to learn more about how to live consciously, love deeply, and laugh often? Come along with Annette Colby and learn the secrets to creating the life you’ve always wanted to live! Subscribe to her blog Divine Self! today.
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Hello Annette,
Step 2 is perhaps more powerful then most people will readily recognize. Acceptance is a nonjudgmental state which allows you to feel the situation without labeling it as positive or negative, it just is what it is – energy. Energy can be channeled and unwanted energy can be invited to leave. Acceptance is a truly peaceful state and this is a very calming article.