23 Stress Management Techniques: How to Manage Stress (2020)

Stress Management Techniques

If you are looking for 23 Stress Management Techniques that Outline How to Manage Stress in 2020 (Most Are Immediately Actionable), read on.

Here you are going to find 23 different Stress Management Techniques that can help you to Manage Stress in 2020. The best part is that most of these are immediately actionable. Let’s get started.


Introduction

My number 1 recommendation on stress management is to read this article. Make notes if you have to especially the techniques that appeal to you. Some of the techniques are better than others. You might find yourself using a mixture of these techniques (and other techniques that you know about) over time. That is to be expected.

Although a lot of different information is provided here, you may already know about this information but had forgotten about it. My hope is that this information will act as a refresher for that forgotten information and that you get additional value from reading this information.

If you experience stress or anxiety, my hope is that this information will provide you with additional options/techniques that help you to manage your stress or anxiety to empower you to enjoy life more.

I am a real person who experiences stress and anxiety. I do not claim to know everything about stress or anxiety, far from it. I talk about various options/techniques which either I have found helpful or which I believe may be helpful to people who experience stress or anxiety.

There is no need to read this in one go!

manage stress- people with questions to ask

This is a long and very thorough detailed article as I wanted to present different options to you to help. Most of these approaches or techniques are actually quite easy to do once you are aware of them. Some approaches or techniques may resonate more with you than others.

This is normal and is to be expected.

Before you continue reading, I do not want you to feel overwhelmed or stressed, thinking that you have to read this in one go. You do not. I recommend that you bookmark this page. In some internet browsers, this is achieved by pressing Control and D at the same time. 🙂

That way you might read a stress management technique a day and start doing or continuing or resuming the techniques that resonate with you the most. 🙂 🙂

If you want to manage stress, experience less stress and enjoy life more, this article is for you. In this article, I reveal 10 effective ways in managing stress and 23 different stress management techniques that just work great today.

A bit of Background

manage stress: causes of emotional stress

Hi there, I am David. I am the founder and owner of this website. I developed this article over time so that I could help people manage their stress. Like a lot of people, I also experience stress and I also experience anxiety.

Over a period of time, I have learned a lot about stress and anxiety from the common person’s viewpoint. I do not claim to be a stress management expert. I have come across different methods, techniques and ideas on how to manage stress. Some good, some okay and some crap. So I thought I would share with you what I have learned. Hopefully you will get useful ideas here to help you manage stress.

Stress is a part of modern living. There are different types of stress. Here I am talking about emotional stress. Emotional stress can bring about physical problems as well. It is important for you to keep your stress levels as low as possible, and only for your stress levels to raise should it be necessary.

It is also important to understand that different people experience stress in different ways. What stresses one person out may not even register with another person. Stress may also affect people at different phases of their lives in different ways. Different factors may also be present. A number of smallish problems with terrible timing can make for stressful situations, whereas those same smallish problems at another time wouldn’t be so stressful.

Fight, freeze or fright

You might have heard of the “fight, freeze or fright” response and that this is driven by your amygdala. This is the “stress box” component of your brain. As soon as the “stress box” detects trouble, it goes on “high alert” and instructs your brain to prepare for “trouble”. The issue is that your “stress box” can keep you in this high state of alertness for some time, when the trouble is relatively speaking, minor. This “stress box” served us humans very well when we noticed that a tiger might enjoy us for his dinner. It also serves us well today when we notice a bus heading straight for us, and gives us the added resources to get out of the way of the bus as quickly as possible.

Breathing fast and shallow when stressed

When we are stressed, we sometimes breathe fast and shallow. This is to give us much-needed resources for the “fight, freeze or fright” response. By breathing fast and shallow, it can make it harder for our brains to become relaxed. The brain may see the breathing fast and shallow thing and does not “believe” us when we say silently “relax, there is no issue here”. However, if you can breathe slower and deeper, it sees that and is more likely to at least believe “there is no issue here”.

Meditation is a stress management technique that usually has a breathing slow and deep component

One usual component of meditation is breathing in a more relaxed and deep manner. A lot of the guided meditation sessions I have done include instructions on breathing at the start of the meditation process. This is to help with the relaxation process and this also helps to reduce stress as well. By doing different guided meditation sessions for stress, you will find that you resonate with some of them more than others for your own personal reasons.

Effects Of Stress On The Body

I came across this great infographic showing nine areas of the human body affected by stress which shows the effects of stress on the body:

manage stress: how stress may affect the human body

This infographic shows why stress management is so important.

Effective Ways to Manage Stress

I want to talk about effective ways to manage stress. I do not like a lot of theory and little or no practical stuff. I much prefer to learn about a technique quickly and put that technique into use straight away to see if it helps.

Some ideas like meditation require a regular time commitment and it may take some time to see the benefits of that. I recommend very strongly that you give meditation a decent chance.

There are a number of different meditation techniques. I have learned about and practiced a few of them, some I like and some I do not like as much and some I find quite hard to do.

manage stress: lake

If I had learned the meditation techniques that I find hard or the ones I do not like first, and then stopped doing meditation, I would have lost out in the long run. The meditation techniques that I like are helping me a lot. For me this is a time commitment every day ranging from 3 minutes to just over an hour most days, depending on what else is on.

Some techniques will naturally fall by the wayside and others will be kept. Some techniques require a regular time element and it is not always possible to spend as much time om those techniques due to other life commitments.

For instance, meditation is a great effective way to manage stress. There are many different meditation techniques out there, and you could spend anywhere from 3 minutes daily doing meditation to hours daily.

Building a 3 minute daily meditation practice is way more achievable than a meditation daily practice of hours. However doing it every day for a short period daily is more effective than doing longer periods most days or so the meditation people tell us.

10 Effective High-Level Ideas To Manage Stress

manage stress: lake
  1. Slowing down – Do not be rushing all the time
  2. Keeping Calm – Techniques to help you in the heat of things
  3. Positive Mind-Set/Changing Your Mind – Reframing situations so that you manage stress
  4. Taking It Easy – So that you are ready for the more serious stuff
  5. Unplugging – Removing yourself so that you are not available online 24/7
  6. Enjoying Life/Having Fun – Enjoying fun activities is a great way to reduce stress for sure
  7. Breathing/Sleeping – Letting out a loud sigh when breathing out signals to your body to relax and getting the correct amounts of high quality sleep is a major preventive activity
  8. Relaxing – Practicing relaxation techniques is another great way to manage stress
  9. Outside Activities – Going for a decent walk on a regular basis in a natural safe and secure environment
  10. Meditation – Building a meditation practice has many long term benefits including stress relief

As you can see from the above list, a number of effective stress management techniques are free. You just need to add them to your daily routine. Easier said than done in real life.

23 Different Stress Management Techniques

I continue below with more ideas and approaches on 23 top stress management techniques that just work great today. I hope that you find value with this information.

Enjoy!


A Useful Stress Management Technique

sandy beach with blue sea
 
You might wonder why I selected the image above. This is an image of a person walking along a wide long sandy beach that just goes on and on. There is the vast blue sea on that person’s left side with a wonderful blue sky with beautiful mountains on that person’s right hand side.

The reason is simple: That type of image with its various colors can help to manage stress and to relax. Blue is a color that is known to help manage stress. The vastness of the blue ocean and the vast sandy beach and the vast clear blue sky all help.

A useful stress management technique follows:

If you are in a place where it is safe and secure to close your eyes, I invite you to close your eyes and to bring to your mind a similar image you have seen somewhere. This could be from real life or from a magazine or from the television or from your mind. Just bring that image to your mind for some time.

manage stress: face smiling

Smile to yourself. Enjoy that image in your mind for a minute or two or for as long as you are comfortable to do it. Five minutes or ten minutes or whatever. You decide for how long, there is no rule.

When you do this, you will find that your stress goes down a bit and you relax a bit. This helps a bit to help you to manage stress.

Enjoy.

If you enjoyed this and I believe most people do, I suggest if you can and if you want to, to do it for a few minutes a few times every day if possible. If you miss any sessions, don’t worry about it. This all helps the feel good chemicals in your brain which in turn helps you.

Just before going to sleep at bedtime might be a time that might work for you.


Breathing Slowly is a Great Stress Management Technique

Breathing slowly and deeply for a few minutes a few times every day is a great stress management technique. Doing this by design and very much on purpose helps.

This is as concise as I can be. However please know and understand that if you do this yourself on a regular basis a few times every day, you should begin to feel the benefits of this. 🙂


Here’s A Possible Great Stress Management Technique

A reader of this article mentioned in the comments area of this article the following:-

Here’s something I do that always makes me feel better. It could be a great stress management technique!

Pop bubble wrap.

I pop bubble wrap every time I get bubble wrap. Not sure why but it always makes me feel better.

I wonder are you smiling to yourself as you read this one. I hope so. 🙂


Use the word “prefer” instead of “must” in your silent thinking to yourself

thinking

The concept is to think in a slightly different way. Often, people say to themselves, “I must do x”. This in turn is making a demand of you that you think must be met, no matter what. This in turn is putting unnecessary pressure on yourself. By changing the words used silently in your thinking to “I prefer to do x”, it removes the demand and part of your thinking becomes “if x is not done, no big deal” and this approach can work. Using this “different switch” can help.

From personal experience, I can say that this technique does work on occasion. Why not give it a go and see if it works for you?

Before I go to the next technique, I want to acknowledge that it was Dr Harry Barry, author of the best selling book, Anxiety and Panic: How to reshape your anxious mind and brain (learn why I like this book here) who discusses this “prefer” concept in his book in some detail. Plus he discusses other useful practical information in his book as well. All good.

Ask Yourself “Will this be important in 5 years time?”

Stress Management Technique Ask Yourself Will this be important in 5 years time

This is one particular concept that I personally find useful. This was something I was aware off, however was not aware that it could be used as a stress management technique. Once I became aware that it could be used as a stress management technique, I have used it on a number of occasions and find that it is effective. Hopefully you will too.

A quote from Catherine Pulsifer

“When you find yourself stressed, ask yourself one question: Will this matter in 5 years from now? If yes, then do something about the situation. If no, then let it go.” by Catherine Pulsifer

I find that the concept behind this quote is mind-blowing. If something or someone is annoying you in such a way that you are becoming stressed, than just simply say to yourself something like the above question, for example “Is this really important, 5 years from you?” Quite often, if not always, you will find that the answer is “No”. When you do, see what happens to your stress levels. I find that they drop down a lot. Hopefully you will too.

Of course, if the answer is “Yes”, then like Catherine Pulsifer suggests, “then do something about the situation.”

This is a very simple and effective technique to manage your stress levels. Realising that this great helpful technique can be used as a method to manage stress and reduce stress is very useful on a practical level.

You might like me, have been aware of this concept however just didn’t put it into use. Once you are aware of it very deliberately and very intentionally, you may find that you start to use this concept very much on purpose, and in the process, it may also help your stress levels go down.

Asking yourself “Will this be important in 5 years time?” in your silent thinking to yourself can be a very useful question to ask. If you remember to do this whenever you are feeling stressed or anxious, you may find that it helps you more often than not, and that is why it is such a great approach.

The technique is that whenever you are feeling stressed or anxious is to ask yourself silently the question “Will this be important in 5 years time?”

Many times when you ask yourself this great question the answer is No. If so, silently say to yourself “Oh, this is not important. Moving on” and move on.

If the answer is Yes, determine what you can do about this right now. You might need to give yourself some time, so deciding to think more about this when you have some time might be a good approach. Decide to allot some time to look at this in more detail and actually do this at the assigned date and time is a great idea.

some useful and practical techniques to help manage stress

From personal experience, I can say that this technique does work on occasion. Why not give it a go and see if it works for you?

You know now that when you get into a stressful or anxious situation, that asking yourself silently the “Will this be important in 5 years time?” question may reduce the stress or the anxiety. If so, great.

This is a very simple and effective technique. You might like me, have been aware of this concept however just didn’t put it into use in this way. Once you are aware of it very deliberately and very intentionally, you may find that you start to use this concept very much on purpose, and in the process, it may also help your stress levels or anxiety levels go down.

wise sayings to help reduce stress

An interesting variation of this, is that instead of using a 5 year period is to use a 1 year period. So the variation is that instead of asking yourself silently “Will this be important in 5 years time?”, you ask yourself silently “Will this be important in 1 years time?”

I do think that the longer time period is better. I find it way quicker to dismiss something as not important if I silently say to myself “Will this be important in 5 years time?”. When I change this to a year away, I find myself taking longer to dismiss it as not important.

My take is simple, whatever time period works for you. If you do not have a preference, I think you should like me, opt for 5 years.

From personal experience, I can say that this technique does work on occasion. Why not give it a go and see if it works for you?


Interrupt A Thought Process

thoughts

This technique is to interrupt an internal thought process when it goes astray. The more technical term is to interrupt the CBT Cycle. In a nutshell, the technique is to understand the CBT Cycle and how it works.

CBT is short for Cognitive Behavioural Therapy. It shows that our thoughts influence our feelings which in turn affects our behaviour, and the cycle continues.

Knowing this, to interrupt the CBT cycle with positive affirmations helps to reduce the stress or anxious levels.

For instance a “bad” CBT cycle might look like this: The thought is “I’m unwell” which could lead to an “anxious” feeling which could lead to a “go into myself” behaviour and so the CBT cycle continues in a downward direction

A “good” cycle might look like this: The thought is “I’m doing OK” which could lead to an “upbeat” feeling which could lead to “making choices” behaviour and so the CBT cycle continues in an upward direction which is good for reducing stress or anxiety. This is good for life in general.

One good practice when you have some time is to repeat silently to yourself positive affirmations that are applicable in your case and that can help create good feelings. I find repeating silently to myself one or two or three positive affirmations is helpful. Examples include “I’m doing OK”, “I’m doing fine” and “I have things to work on”.

Repeating them silently to yourself in a safe secure place where you do not need to be 100% focused on another activity and you do not need to be 100% alert is a good idea. Therefore, do not do this when driving a car or operating machinery or anything similar. A great place to do this is your bedroom.

It is important to realise that “not great thoughts” can come and go. This is normal. The trick is to acknowledge them and go back to what you were doing before hand. I know that this is easier said than done.

It is also important to realise that if emotions are involved here that it is extremely important for them to be processed properly. Ignoring “bad” emotions is not recommended. It may be ok to ignore “bad” emotions in the short term, however do not allow them to “stay” without “processing” them properly. I discuss this in more detail in another of my articles at this website.

Also do not personalise the emotion. For example, do not think silently “I am anxious” however to think silently “ah, there is that anxious feeling”. And then to focus your attention back to what you were doing. This concept is also used in meditation, which is another great technique.

From personal experience, I can say that this technique does work on occasion. Why not give it a go and see if it works for you?

If you find that repeating silently certain affirmations makes you feel worst instead of better, that may be a hint for you to revise that affirmation or at least to drop it for the moment. You need to be kind to yourself.

Make sure that the affirmation does not have a “must” in it, but rather a “prefer”. For example, saying “I must be well” to yourself when you and your body know that this is not realistic puts more pressure on yourself. Instead saying “I prefer to be well” is a better affirmation in this case, in my opinion.

You might have noticed that this point, using the word “prefer” instead of “must” was already discussed above.

Another option is to use the word “choose”. For example “I choose to be well”. There is no hard and fast rule. Just see which one resonates with you the most and which one makes more sense to you. You might find yourself using both. That is ok, as there is no hard and fast rule.

From personal experience, I can say that this technique helps on occasions. Why not give it a go and see if it helps for you?


Do Regular Daily Brisk Walks (if possible)

Walking away stress is a great stress management technique. As well as that benefit, the World Health Organisation recommend that most adults today should be getting in at least 150 minutes of moderate exercise per week and some types of walking can be counted towards this.

I read somewhere that for each ten minutes of brisk walking you do, that can help to keep you in an “upbeat mood” for two hours. So a 40 minute brisk walk would help to keep your mood up for eight hours.

Going for daily brisk walks is a good idea as long as the conditions are suitable. Conditions include being up for it, both physically and mentally as well as the environmental conditions (for example, physical location, weather, suitable clothing, etc).

Next Step (Pun not intended!) >> Read My Detailed Walking Away Stress Article.

From personal experience, I can say that this technique does work. Why not give it a go and see if it works for you?


Remind Your Body To Relax

stress management technique - remind your body to relax

This technique is to tell your body to relax. This uses a very simple process so you should be able to do this. The trick then is to remember to do it a few times every day. By so doing, you help yourself to ‘recharge’ which is always good.

The technique is to use a very simple technique, and is to let out a loud sigh. When you are alone, if you let out a loud sigh when breathing out that signals to your body to relax. You breathe in through your nose, and you breathe out through your mouth. When breathing out, let out a loud sigh. If you do this, 3 to 5 times, hopefully you will feel your body starting to relax. Doing this for 3 to 5 times, will take you about a minute, depending on your pace. You do this at your own pace.

Do the breathing in and out at a pace that is comfortable for you. Doing this for 3 – 5 minutes can be effective and if you can do this at least once very day, you will see for yourself if this is one that works for you.

There are two main ways to do this. You can simply count your breaths up to a number determined by you at the start, no more than 3 to 5 times. Or use a “timer countdown” function on a smartphone, timed for a minute or so.

Be careful if you do this for too long, you will feel sleepy. A lot of meditation sessions will do this for a minute or so at the start of the session and then revert the breathing process back to its normal pattern before continuing on with the meditation session.

If you are in company, you can do this without letting out the loud sigh. In which case, you let out a silent sigh while imagining letting out a loud sigh. Just be careful, that you do not let out a loud sigh, otherwise people will wonder what is going on. 🙂

And of course, you do this technique when it is safe to do so.

From personal experience, I can say that this technique does work. Why not give it a go and see if it works for you?


Meditate Regularly

Person meditating

Every time I hear about meditation and stress, I am reminded that meditation is a great way to reduce stress. It is a brilliant technique that has so many benefits. It can be used in stress management. It can be used to relieve stress and anxiety.

It is a wonder that more people are not actually doing it on a regular basis. Knowing how to meditate and actually practicing meditation on a daily basis is key, even if only for a minute or so. There are a number of different meditation techniques out there. Some people would learn one or two. They may not like these one or two different meditation techniques and so do not practice meditation. As a result, they do not get the benefits of meditation.

Also different meditation techniques are more effective at relieving stress and anxiety to different levels for different people, so knowing more of them and how effective you find them is important.

As there are loads of different techniques out there that are used in meditation, the problem becomes how can I learn in an effective and efficient manner a number of these techniques which I can use now?

I do not want to invest or waste time reading books that are full of theory and do not explain how to put such a such technique into use now. No doubt you are the same. For this reason, I recommend that you look at the Insight Timer App as that allows you to learn and do meditation using your smartphone.

What is meditation?

Meditation is a life skill that you can learn relatively quickly and start doing. By starting doing, you can develop a daily meditation practice that does not really take up too much time, you can start with 2 minutes a day and built it up at your pace and if you want to.

One benefit that people who practice meditation on a regular daily basis is that meditation can help with stress management, which as you know, is the main topic of this website. In this case, learning how to meditate to relieve stress and/or anxiety is one of the main reasons to take up meditation.

Who would benefit by doing meditation?

In my personal opinion, nearly every single person on the planet, if not everyone. Meditation allows people to take some time out for themselves which allows them to recuperate or to recharge themselves.

Why do meditation?

Meditation offers a lot of potential benefits. Meditation can be used to help relieve stress. Meditation can be used to help relieve anxiety.

The main reasons why I do meditation every day, is to reduce stress and to reduce anxiety. The other benefits are the bonus benefits for me, so I think that it is time well spent.

Six tips to creating a regular meditation habit

Before I mention these six tips, I want to acknowledge that it was Giovanni Dienstmann, author of the best selling meditation book, Practical Meditation: A Simple Step-By-Step Guide (learn why I like this book here) who introduced me to those 6 tips.

Here are those six tips to create a strong meditation practice.

  1. Start Small: It is easier to find a 3 minute gap daily than a 20 minute gap daily to do your meditation
  2. Recommit: This is where at the end of every meditation session, plan to do meditation the next day
  3. Never zero: Do meditation every day no matter what, even an informal short session counts
  4. Have no expectations: Nothing kills motivation quicker than unmet expectations
  5. Be mentally prepared: For times when you feel tired, busy or not up for it. Accept that and just do it
  6. Joyful attitude: Feel joy that you have this time to recharge yourself & help your overall wellbeing

May you find these six tips useful and helpful in your meditation journey.

Learning how to meditate to reduce stress

One way to help reduce stress is to do meditation. Meditation itself is a huge topic. There are different meditation techniques out there. One author indicated that he experimented with over 80 different styles of meditation.

Now I assume that you would find it useful and of benefit to just do a guided meditation for stress relief by listening to applicable audios via an online App. For this reason, I think that one great idea is to do free guided meditation for stress relief in the comfort of your own home or wherever you find useful and where you are connected to the online world.

Free Guided Meditation For Stress

I found a really great free guided meditation for stress app for your smartphone or your tablet is the very popular Insight Timer App. They have a very large collection of guided meditation sessions which you can access online within their App that are supplied by many meditation teachers. These guided meditation sessions cover a number of related topics, for example stress, anxiety and the like.

Access to the online meditation sessions is free via the Insight Timer App. There are additional completely optional features which attract charges, however access to the online meditation sessions is totally free via the App which the founders of the App have indicated will remain so for the foreseeable future.

Using free guided meditation for stress relief is a great way to learn about meditation initially. Meditation is potentially a life long skill with potentially a lot of life long benefits should you continue doing meditation every day for the rest of your life. If you do a few free guided meditation sessions, you may find yourself doing some techniques you learn in other areas of your life. This is a great “win win” type of situation, learning something that can be used in your life in different ways.

Of course, there are other meditation related Apps out there. However I have used and am using the Insight Timer App from my own personal experience. I just happen to find that it does the “trick” for me. It may also very well do the “trick” for you as well. 🙂 🙂 I also talk about Headspace as well, which I have also used. Both are good.

Here are some related articles I wrote:

  1. Meditation with Headspace: Doing meditation with Headspace to manage stress is a great idea. Meditation can help to manage stress. If you can follow videos you can use Headspace. Headspace can most likely help you to do meditation.
  2. Use the Popular Insight Timer App to Manage Stress: I have been using the popular Insight Timer App to Manage Stress since October 2016 and highly recommend it. It is still a top rated free meditation app today. Insight Timer can most likely help you to do meditation.
  3. Insight Timer vs Headspace – Which one is better? In comparing Insight Timer vs Headspace Meditation Apps to Manage Stress, I used both for a while. Now I use just one. Discover which and why.
  4. Free Unguided Meditations: Doing free unguided meditations is a great idea. However first you have to know at least one unguided meditation technique. I outline two free unguided meditation approaches that you can use, moments after you read the techniques. No waiting.

The Benefits Of Meditation On Health Includes A Healthier Body

Meditation has loads of benefits. This very brief section just focuses on some of the benefits that are health related, some of which are listed below:

  1. Improves immune system
  2. Improves energy level
  3. Improves breathing
  4. Improves heart rates
  5. Reduces blood pressure
  6. More longevity
  7. Lessens heart problems
  8. Lessens brain problems
  9. Lessens inflammatory disorders
  10. Lessens asthma

Theses are just some of the benefits of meditation.

Doing Daily Meditation Can Help You To Reduce Your Stress

One of the benefits of daily meditation is that it may help you to reduce your stress levels.

From personal experience, I can say that meditation does help. However it is important to do meditation with no expectations. Why not give it a go and see if it works for you?


Consume Enough Water

drinking enough water helps to reduce stress and to reduce anxiety

This technique is so simple but so important that it can get overlooked by accident, especially on days when people are really busy.

The technique is simple: Make sure you consume enough water. This is based on the fact that drinking enough water every day is important to your health and your overall well-being. If you do not drink enough water and get dehydrated, it can cause problems.

It is important to understand the following process:

Stress is known to cause dehydration. Dehydration is known to cause stress. Stress is known to cause dehydration.

The undesirable endless horrible loop has started. There is one way out of this endless loop and that is simply to consume more water on a daily basis.

Also, dehydration can make you heart start racing or make you feel lightheaded or dizzy. These physical events are also quite common in panic attacks or in anxiety attacks, so you might feel anxious or panicky because you are dehydrated. Consuming more water on a daily basis, helps to keep dehydration away and hopefully prevent these “false anxious feelings” from arising in the first place.

No way do you want a “panic attack” because you are “feeling a bit dizzy” because you are dehydrated which caused your mind to misread the situation “oh oh, looks like the start of a panic attack” and turn into a “full blown panic attack” which is very real and horrible should you experience it.

Recommended daily intakes of water depends on a number of different variables. Location and current weather being two of those variables. You might have to talk to a medical professional in your area to determine the amount of water you should consume each day based on the variables that affect you. And based on the changing variables that may affect you over the different seasons when there are usually different weather patterns.

From personal experience, I can say that this technique makes sense. I am happy enough to drink more water if it helps. Drinking some usually involves a “change of scenery” as I usually have to go to the kitchen to get the water which is also good. Why not give it a go and see if it works for you?


Go To The Seaside

stress management technique - go to the seaside

This technique is to go to the seaside. This is a fairly simple technique which if you are near to the seaside is pretty easy to do. 🙂

If you are not, it does require some effort. 🙂

I remember growing up, and every so often, you hear that someone’s doctor recommended that they go to the seaside and I would wonder why. It turns out that being by the seaside may help to reduce stress levels. This is for a number of reasons.

People say that “sea air is good for you”. Well, any time I have been to the seaside I would have to agree with this. I have noticed that it also tends to be “fresher”. Then there is also the sound of the waves against the beach. This is usually relaxing, and is the same sound again and again. This helps to reduce stress.

I also find that if I go for a walk along the beach, that I would end up walking for longer than I had initially planned. Being at the seaside may be less stressful because there is hopefully this ‘blue’ natural stuff; the color of the sea and the color of the sky. The sea is a natural environment, there is a great feeling of open space, and there is that fresh air. The sound of the waves against the beach is also a sound that helps to reduce stress.

People also usually associate happy relaxing good times with being at the seaside which is all good.

I also suggest taking some photographs of what you see at the seaside taking in all this wonder, so that you can relive your visit to the seaside by looking at your photographs.

I would suggest that if it is practicable for you, to put your smartphone or your cell phone or your phone off, or at least put it in ‘silent mode’. You are at the seaside for you, and you need your ‘alone time’ in order to recharge yourself. If you end up answering your phone, you are not going to get this time to recharge yourself.

From personal experience, I can say that this technique does work. Why not give it a go and see if it works for you?


Do Regular “Brain-Dumps”

stress management technique - do regular brain-dumps

This technique is to do regular “brain-dumps” and have a process that processes what comes up in the “brain-dump”.

This is an interesting technique which a medical professional suggested to me a while back when I mentioned that I could not sleep due to stress, she suggested that rather than taking a sleeping pill to do what she called a “brain-dump”.

The way that she suggested is that if I can not sleep, grab some paper and a pen, and write down all the things going through my mind in no order and to just get it down to paper. The very act of doing this releases some stress. A few times since then I have found it difficult to sleep, I simply practiced doing meditation in bed and was able to nod off. I just did not feel like getting up and writing down the thoughts in my head.

My understanding is that the very process of writing those thoughts down “helps to slow down the brain” and it just happens that the meditation in bed process does the same or similar thing.


Use the “So What?” Concept

wtf

This technique is another one that is simple in concept. It is to silently say to yourself “So What?”. This is a very simple idea, which is easy to implement, if you remember to use it when it may be helpful.

You may be aware that if you think of something “not great”, that the next thing that happens is that you get into a bit of an endless loop. What you want to do before getting into the endless loop, is to do something to prevent going into the endless loop.

What you do is simple, you silently say to yourself as strongly as you can, “So What?”
You can replace the “So What?” with other stronger phrases. It appears that using “bad language” may be more effective. For example, “So F* What?” can be more effective that using “So What?” because it is more emotional.

This dispels the potential situation and you move on as before. You do not get into the endless loop and this is good.

Worded in a different way: The technique here is that when you think of something “not great”, and you know that dwelling on it is “bad” for you, immediately after the thought appears, you say to yourself, silently of course, “So What?” as strongly as you can.

Two other similar ideas:
1 – Instead of thinking that a bad thing can happen, think that a good thing can happen.
2 – Instead of “expecting the worst”, “expect the best” until it is confirmed otherwise.

The human mind is very good at conjuring up things, so guide it to conjure up “expecting the best” images rather than something else. Understand that a lot of the worries that people have do not actually happen, and that means that a lot of time has been “wasted” because those people could have been doing something else more enjoyable with their time.

Get your mind to work with you, instead of against you.

If I say “think of a time that you were happy and at the seaside”, I assume that you will conjure up happy memories of being happy and being at the seaside. Ah, Happy Times. 🙂 🙂

Hopefully I reminded you of some good times and that is bringing a smile to your face. 🙂 🙂

Before going to the next point, I would suggest that you stay here for a while, and recall those happy great memories in more detail and you do exactly this, now.


Give Yourself A Treat

giving yourself a treat is a great stress management technique

This technique is to remember to give yourself treats on a regular basis. This technique is another good one. As well as potentially helping with stress levels or anxiety levels, it can help greatly to give us some ‘recharging time’ which is always good.

The concept is simple – it is to give yourself some sort of treat.

Maybe go to a coffee shop, and have the coffee there, with the intention of drinking the coffee very slowly and staying there for 40 minutes to 60 minutes, with no distractions (No cell phone, no reading the paper, no laptop, no computer, no book). Just be “lazy” for that 40 minutes to 60 minutes. Enjoy that time.

Sometimes, that is the most productive use of our time. Give the brain and mind a chance to catch up. Oh, if any “not great thoughts” come up, re-divert them with a “hey, brain, I am relaxing here. Go f* off”.

You may need the “down time” and it is way better to be in control of that “down time agenda” than not.

Everyone is different. So rather than going to a coffee shop, you might go somewhere for afternoon tea. Enjoying afternoon tea at a hotel is a different experience that enjoying tea with a treat at a coffee house. They are different experiences and prices usually reflect this.

It is important however to give yourself some treat on a regular basis, ideally at least once every day. Going out to enjoy the latest blockbuster at the local cinema is also an idea. You may find that you find some variety with your treats so that you enjoy them and it does not become dull.

Giving yourself a bigger treat on occasions is also an idea.


Read Novels

reading novels is a great stress management technique

This technique is to read novels. This is an incredibly simple stress management technique. It is to read novels that you totally enjoy and totally engage in. The important thing is that you totally engage yourself in the story.

Once you start turning pages and read for a while (over 6 minutes according to a UK study), your stress levels start to go down.

I recommend that you read novels that you totally enjoy and totally engage in every day for at least 10 minutes. I have resumed doing this myself recently and read in bed most nights for at least 10 minutes. I get so engaged with the story that it is usually nearer 30 minutes when I call it a day.

My gut feeling is that my stress levels are going down, so all good.

Why not give it a go, and see if this one works for you? You surely have a novel in the house that you could start reading or rereading later today.

Note that whatever you read for stress relief, is something that you enjoy reading and something that you totally engage in. Reading a technical work related document might not fit the bill in this instance. 🙂

Reading a novel from a gene that you do not enjoy may not be a good idea. For instance, I myself will not read horror novels, well because I do not enjoy them. Horror novels freak me out and do my stress levels no good at all. So I simply do not read that gene of novels. Whereas I like a good thriller that I truly totally enjoy and totally engage in. I suggest that you read novels from different genes that you do enjoy.

From personal experience, I can say that reading novels that I enjoy helps. Why not give it a go and see if it helps for you?


“Doing Your Thing” Thinking

thinking in different ways can be a great stress management strategy

This technique is using the “I do my thing and you do your thing” concept in your silent thinking. This is based on the famous quote by Fritz Perls:

I do my thing and you do your thing.
I am not in this world to live up to your expectations,
And you are not in this world to live up to mine.

I find that saying this quote silently to myself a few times that it helps.

Yes, I think that it is okay to be concerned about another person. In this case, doing meditation, especially loving-kindness meditation can help you get you some space. You need the space yourself to help you to see the situation clearer for yourself.

Then determine if it is a good idea to help and if it is, and you can, and the other person is okay with it, then proceed. Just be careful that you do not cross a line. Once you get involved, you could be “hooked” in emotionally for a lot more that you initially expected, so you might need to put some sort of condition on this to help you remain “unhooked” or to very clearly state some condition, “Sure, I can give you 10 minutes now, but then I have to go” and 10 to 15 minutes later, go.

Worrying about things that are of no real concern to me is not a good use of my time and my energies. For one thing, it can add to my stress levels. For another, it can make me more anxious. So from my point of view and from my health view, I am better off to focus on “doing my thing and living up to my expectations”. If any additional thoughts come up that are not related to “doing my thing and living up to my expectations”, I can re-divert them with a “hey, brain, thanks for that. As it is not related to doing my thing and living up to my expectations, go f* off”.

From personal experience, I can say that saying this quote silently (I do my thing and you do your thing. I am not in this world to live up to your expectations, And you are not in this world to live up to mine) to myself a few times helps. Why not give it a go and see if it helps for you?

It may be noted that the Loving Kindness Meditation phrases involved in acceptance are somewhat connected to this strategy. Examples of these phrases are:
May I accept myself as I am. May I accept others as they are.

You might have noticed that using Meditation for stress relief was already discussed above.


Drink Green Tea Or Not

This is one that should be relatively easy for you to try out, this technique is to drink green tea or not.

However and this is very important, if you are taking medications, please be sure to check with your health professional to be sure that drinking green tea is safe for you. Be sure that your health professional knows about all medications you are taking eg beta-blocker nadolol, including the over the counter ones eg aspirin.

Next Step >> Read My Detailed Drink Green Tea Article.


Have a Good Laugh

Having a good laugh is a good stress management technique.

Here’s a video showing a popular comedian in action:

 

Here’s a video showing another popular comedian in action:

 


Go to a counselor

manage stress: counselor with client

Getting counseling help is an idea if you want to manage your stress. However you need to be careful when selecting your counselor. Different counselors may subscribe to different ways of therapy which may not fully reflect your values and your current needs.

Stressed? Have You Considered Stress Counseling?

If you are stressed, it might be time to consider going to a stress counselor. If you want to manage your stress, going to a counselor may be a good option. My understanding is that a psychotherapist will help you investigate your early life and experiences to identify and hopefully resolve early childhood potential issues. These may not be real issues in your eyes because as far as you are concerned, they were not issues until the psychotherapist brings them up. As far as I am concerned, the jury is still out on this one. But they do seem to help some people and that is what is important.

My understanding is that a counselor will help you sort out certain problems because a lot of human behaviour falls into patterns. So the counselor sees the pattern that the patient is in, and provides the patient with alternative behaviour on how to deal with this problem. The reason is that the counselor based on their training and their experience will have seen the pattern that the patient is in, and is aware of more healthy alternative behaviours than the ‘default’ behaviour that the patient is in. This is in my opinion more hands on and more practical than the approach used by psychotherapists.

If you are considering stress counseling, knowing about a few different type of counseling may help you to decide on which one is better for you. Please know that counselors sometimes specialise in different areas and the area that you need help with might not be something that the counselor specialises in and therefore you may not be getting the “best bang for your money”.

One type is the psychotherapist type. This type of counselor will help you investigate your early life and experiences to identify and hopefully resolve early childhood potential issues. Their take is that a major cause of your stress is related to unresolved issues.

Another type is the cognitive behaviour therapy (CBT) type. This type of counselor will try to work with you in order to reframe mental activities (thinking) in a more reasonable and positive manner. In my opinion, this one hits the nail on the head. If a person can change their thinking processes to be more positive, that may help their stress levels, especially if the thinking changes almost at once when you ask yourself a question. For instance, if something is stressing you out right now, asking yourself silently the “will this be important in 5 years time” question and discovering that the answer is usually no, helps to reduce stress. What has really changed? Nothing, just how you are processing it. Call it a mind trick, however it is one that works more often than not, and is one well worth using if you are stressed.

There may be more types of counselor types that I am not aware off.

In my opinion, I think that a Counselor who specialises in CBT is the one to see if you are suffering from stress, especially one that understands you and is able to help you overcome your stress.

My personal experience with a Counselor and Psychotherapist

My local doctor recommended that I see a counselor and recommended a local one to me. I phoned the recommended counselor, and arranged to see her. I asked her if it was covered under my private health insurance and she said that it was. She said that I pay as I go, she issue receipts, and I claim from my private health insurance afterwards. Over a period of about 8 weeks, I visited the counselor 5 times. The first 3 visits were in my opinion well structured and I took something away with each of those visits. Visits 4 and 5 ended up being in my opinion not well structured and ended up being informal chats. After visit 5, I decided not to proceed any further.

My personal experience with my private health insurer to pay up

It was then time to claim those visits against my private health insurance policy. In the end, they did not pay.

Basically in order to benefit from their counseling benefit you access that by phoning a special phone number which you obtain my contacting the private health insurer and asking how to get benefit under such a such section. You phone this special phone number and have a phone conversation, and if they think you need counseling, they give you a list over the phone of local counselors who get paid directly by the private health insurer. You select one and this local counselor then contacts you and you take it from there.

Basically I went the wrong way to get my private health insurer to fund my counseling sessions. My counselor had given me incorrect information. This is the most neutral way I have of putting it. And she has over 20 years experience of providing counseling.

My private health insurer explained that some policies do allow cover for visits to a clinical psychologist which they define as a full member of such a such organisation. The policy I have does not have this cover. And the person I saw is not registered nor a full member of such a such organisation.

Basically the most important takeaway, is that if I need to make an appointment for treatment of any kind, to contact the private health insurer in advance so that they can advise me on how to get the best benefit from my policy. And of course, this takeaway applies to other areas of life as well. 🙂

I have had health insurance with this private health insurer for in excess of 35 years, starting when I was a child. Based on this experience when it comes up next for renewal, I will be thinking a lot more do I need the cover, instead of automatically thinking, oh yea, health insurance, a non brainer, I need this cover and just renewing almost automatically.

Luckily enough, by the time that I was in discussions with my private health insurer, I came across the very interesting technique “in a few years time, will this be important in the overall scheme of things, and if not, just to let it drop” as it is not worth stressing out about. However I am still rightly annoyed that my counselor gave me incorrect information. A client of a counselor is supposed to trust the counselor to look after the client’s interests.

I do believe that for some people this technique does work on occasion. It is just that for me, it did not work for me in my opinion. I put it down to another lesson from the university of life. Counselors charge for each separate counselling session so you need to be very sure that you are getting your monies worth. If they are getting a fee for each visit, it may not be in their best interests for them to fix you quickly. Just an observation.


Sleep Better

Practicing healthy sleep hygiene may help you to sleep better. If you sleep better, that should help your stress levels.

Next Step >> Read My Very Detailed Healthy Sleep Hygiene Article – Effective Actionable Ideas Article.


Reducing Caffeine

Man Drinking A Cup Of Coffee

Something to be aware of, if you want to manage stress, is the idea of reducing caffeine in your diet. Caffeine is in some foods and drinks that we enjoy. For example, coffee, tea, soft drinks and chocolate. For some strange reason, we humans quite often seem to like foods and drinks that are not as good for us as we would like. 🙂

In the human body, caffeine can increase cortisol levels. Stress also increases cortisol levels. There are negative side efforts if cortisol levels are too high for too long.

Is Caffeine Bad For You? Too Much Caffeine Is Bad For You

Having too much caffeine in your body can interfere with your sleep patterns. Having some caffeine in your body can act as a temporary energy boost and in that sense it has its uses. If however you are interested in managing stress and in reducing stress, you should consider reducing caffeine in your diet.

Caffeine is known to interfere with sleep, so avoid taking caffeine 6 to 8 hours before you go to bed. Caffeine may be of benefit in small dozes, so avoid drinking more than 2 cups of coffee per day, and if you do drink coffee avoid taking coffee 6 to 8 hours before you go to bed because it may affect your sleep. Sleep is important. You may be able to enjoy limited quantities of caffeine in your diet, however too much caffeine is a no-no.

Bear in mind that sources of caffeine include coffee and soft drinks, so I will focus on practical suggestions on how to reduce coffee and soft drinks in your diet. It is fairly important that you reduce slightly you intake of caffeine over a longer period of time, rather than doing a sudden stoppage.

Reducing coffee intake could add up to a significant annual saving

If you buy coffee on the go a few times every day, reducing your coffee intake could add up to a significant annual saving.
For example:
Say your coffee costs $3 a go, you buy 3 coffees a day, and there are 365 days in the year, this comes to $3,285 on an annual basis.
If you manage to reduce your coffee intake by 1 coffee a day in this example, you would save $1,095 on an annual basis.
If you manage to reduce your coffee intake by 2 coffees a day in this example, you would save $2,190 on an annual basis.
If you manage to reduce your coffee intake by 3 coffees a day in this example, you would save $3,285 on an annual basis.
Be sure to do a quick calculation based on how much you pay for coffee and how many coffees you buy per day and be sure to calculate the annual savings. 🙂

Reduce caffeine slowly over time

I would suggest that if you are going to reduce caffeine in your diet that you gradually reduce it over a period of time, otherwise you may feel unwanted side effects. The human body after a while gets used to taking so much and when it does not get the usual amount, the human body craves for it and in some cases, this can lead to a caffeine headache or other unwanted side effects. If you are in any doubt about reducing your caffeine intake, you should consult with your doctor.

A tip to help you reduce your soft drink intake

If say, you enjoy a glass of your favourite soft drink when you are eating your dinner, follow this approach for a few days:

Day Number Amount of water with your dinner Amount of your favourite soft drink with your dinner
Day 1 No water 1 glass of your favourite soft drink
Day 2 No water 1 glass of your favourite soft drink
Day 3 1/4 glass of water 3/4 glass of your favourite soft drink
Day 4 1/4 glass of water 3/4 glass of your favourite soft drink
Day 5 1/2 glass of water 1/2 glass of your favourite soft drink
Day 6 1/2 glass of water 1/2 glass of your favourite soft drink
Day 7 3/4 glass of water 1/4 glass of your favourite soft drink
Day 8 3/4 glass of water 1/4 glass of your favourite soft drink
Day 9 1 glass of water No favourite soft drink
Day 10 1 glass of water No favourite soft drink

Of course, the size of the glass is the same for the water and for your favourite soft drink. 🙂

And of course, the same idea could apply if you want to reduce or give up other forms of caffeine. 🙂

Reduce the amount of caffeine slowly over a period of time to give your body time to get used to less caffeine.

Another tip to help you reduce your soft drink intake

This tip helps you reduce your soft drink intake as a percentage of your total liquid intake. This one is incredibly simple. As well as having your glass of your favourite soft drink, you have another glass containing a full glass of water. Then you simply alternative between drinking the soft drink with drinking the water.

Over time, you may refill the glass that contained the water. In that case, you might have one glass of your favourite soft drink with two glasses of water. Over time, you may reach the position of only drinking the water. I personally feel it is OK to drink some of your favourite soft drink on some occasions.

Yep, I think that too much caffeine is bad

As you might have gathered by now, having too much caffeine is bad for you. However I hope that the practical tips and suggestions on how to reduce your intake of coffee and/or your intake of soft drinks helps you to reduce your intake of caffeine over a period of time and that you feel the benefits of doing this. If you used to buy 3 or 4 coffees each week day, and this is reduced to none, than there should be a significant cost saving that you could consider spending on something else. Likewise, if you used to buy a few cans or bottles of soft drinks each week day and this is reduced to none, than there should be a significant cost saving that you could consider spending on something else.

Caffeine is bad for you, and consuming too much caffeine is bad for you especially if you consume this caffeine near bedtime and it interferes with you getting the right amount of high quality sleep each night.

From personal experience, I can say that this technique does work on occasion. Why not give it a go and see if it works for you?


Count to 10 or 100

Stress Management Techniques - Counting One, Two, Three

Something to be aware of, if you want to manage stress, and this is a very simple idea which may not be so easy to do when actually stressed. This is the idea of counting silently to yourself very slowly and very much on purpose from 1 to 10, and to continue to 100 if you are still emotionally charged. 🙂

In the human body, when you are emotionally charged, your body may do the “fight or run” thing and this process increases adrenaline flow so that the body is ready to do the “fight or run” thing.

Discover A Simple Tip On How To Reduce Stress Naturally

This is a fairly simple tip on how to reduce stress naturally. It may not work all of the time, however it can work some of the time, and therefore it is mentioned here. Using this tip allows you to get some time, so that you do not react emotionally to something and to allow you to respond in a well considered calm way, which is better for you and may also be better for the other people involved.

The idea of counting to 10 is something that has been around a while. Something happens, and people react straight away without thinking. If something happens, and you then count to 10, you may be in a better place mentally to respond to the situation, rather than reacting.

The primary idea is to get some control back, stop for a few seconds (assuming it is safe to do so), take a few deep breaths and then count silently to yourself, very slowly and very much on purpose from 1 to 10, and if necessary to keep counting if you still feel the need to until you get to 100. The idea is to use this time to bring your emotional feelings down a few notches. Internally there is an adrenaline rush going on, counting gives you some time so counteract the adrenaline, hopefully giving you the time and space so that you can response is a considered one rather than a reaction.

A quote from Thomas Jefferson

“When angry count to ten before you speak. If very angry, count to one hundred.” by Thomas Jefferson

As Thomas Jefferson said the above, I think that this is a simple tip on how to reduce stress in a natural manner. I am a firm believer that where possible and where it is effective, to use natural solutions, that way there is no need to be concerned about possible side effects and the like. And in this case, this solution does not actually cost you anything.

The above stress management technique is fairly simple, however it may be difficult to use in the heat of the moment. If you can just remind yourself that this technique is there in the heat of the moment and actually use it, it may help you reduce stress.

From personal experience, I can say that this technique does work on occasion. Why not give it a go and see if it works for you.


Write down 3 things you are grateful for every night

You've Been Generous. Thank You.

If you want to manage stress, and this is a very simple idea which is very easy to actually do, is to write down three things you are grateful for every night. Ideally you would write these down every night in a journal of some kind and ideally you are looking for three things. However if you can not think of three things, do not stress out about it. 🙂 If you think of two or one or none that is OK. The important thing is that you searched. Searching helps by making the brain do some work.

Back to the idea of writing those three things, you could be grateful for a bright sunny day in which you enjoyed a number of enjoyable activities, you might have enjoyed a walk or a run during the day, you might have enjoyed meeting up with someone either in the ‘real world’ for example in a coffee shop or in the ‘virtual world’ for example a facebook chat with an old friend who lives on the other side of the planet.

By writing these things down, remember to every so often to take time out and review a number of your entries. You then remember them with joy and happiness and that helps with stress levels.

As well as that, say you had an entry reporting that you enjoyed a day with friends at the zoo, and you have not gone to the zoo for some time, maybe you might think that visiting the zoo with your family might be a good activity. 🙂

A quote from Paulo Coelho

“Live Simply. Dream Big. Be Grateful. Give Love. Laugh Lots.” by Paulo Coelho

Do I need to write 3 things that I’m grateful for that day or just in general?

The main benefit of writing down 3 things that you are grateful for is that it lets your mind de-focus away from the things that may be stressing you. You try to do it every night.

The things can be in general however I think it is better if it is something very specific for that day. For example, having good health is general however a really important one. Having good health which allowed you to enjoy a really enjoyable hike with friends would be very specific.

There may be times when you can not think of 3 things, so you try to think of 2 things on those nights.

There may be times when you can not think of 2 things, so you try to think of 1 thing on that night.

There may be times when you can not think of 1 thing, know that the process of just searching helped.

Also by writing them down in a journal, you could review the journal and that would bring you joy and happiness when you recall those things that you are grateful for. Remember when you are going that, your mind is de-focused away from the things that may be stressing you.

The really important thing is not to get stressed out doing this. So just give yourself a few minutes to do it, and if you think of things, great, write them down. If you do not think of things, know that the process of just searching helped.

From personal experience, I can say that this technique does work on occasion. Why not give it a go and see if it works for you?


Wrap-up

manage stress: the wrap-up

As you can see there are a number of different techniques on how to manage stress. I hope that you found a number of them that would be useful to you.

As you can see there are quite a number of stress management techniques out there. My 23 Top Stress Management Techniques just outlines a small subset of different stress management techniques out of the many different techniques out there.

I hope that a number of my 23 Top Stress Management Techniques can help you in your management of stress in your life. As you can see I have some experience on stress management directly from my personal experiences and indirectly from obtaining practical knowledge from different sources over the course of my life.

I have come across a lot of information out there that has not been put together well and would be difficult to apply in what I call the real world.

There is no way that I want to read a “dry book” full of academic theory that contains very little practical knowledge that can be applied to my real world straight away.

I prefer to read a few paragraphs about some technique that provides all the required information and practical knowledge to apply to the real world straight away.

I don’t mind if that acts as an introduction to that technique which can be followed up with more detailed practical knowledge that can be applied to my real world almost straight away.

I hope that one or more of the stress management techniques that I outlined above help. I hope that you find value from the information here.

Again, I’m David. I wish you all the best with your managing stress activities. I want to talk next about my “something different” Stress Management Technique. This is something that is helping me to manage my stress. It may do the same for you. 🙂

My “Something Different” Stress Management Technique

One important way to manage stress is to do a hobby that you are totally passionate about and that you can actually do for decent amounts of time each day. My “Something Different” Stress Management Technique is to do a hobby which I enjoy called Affiliate Marketing.

I have been doing affiliate marketing as my passionate hobby to help me with managing my stress. It is something different and is helping me. For me it is a process which I enjoy.

Hi there and welcome to my Online Affiliate Marketing Hobby Story. Affiliate Marketing has been a hobby and a passion of mine for a while now.

Over the years I have purchased numerous products to improve my skill sets as well as my affiliate marketing expertise. I have purchased products in the affiliate marketing world, in the self improvement world and in the business world as these are all closely connected.

I am pursuing affiliate marketing as affiliate marketing has a number of attractions for me. I have no boss and I do my affiliate marketing activities in my own time.

Anyway, there are many different strategies in affiliate marketing. There are also many people saying that their way is the best way to make money. In order to learn about their ways you have to spend money and time learning about them. Some are good and others not. I have gone down some “false roads” down through the years.

Why Affiliate Marketing is for me?

online affiliate marketing

I have spent time learning about WordPress and have used a number of different WordPress themes down through the years. I have also used a number of different WordPress plugins, so I have practical WordPress knowledge and expertise.

I have also learned about keyword research, done keyword research and wrote articles targeting those keywords to allow the search engines to include my content in search results so that those searchers find my content and take me up on my recommendations.

how to do online affiliate marketing: new sale or new lead

how to do online affiliate marketing: paypal you got money emails

I have sold products and services using this approach and know first hand that it works. There is nothing more exciting to get emails from an affiliate network that you are partnering with that says “you make a sale”. Those are great emails to get.

I am an Amazon Associate and Amazon transfer my earnings from them into my bank account on a regular basis. I am working on making those earnings higher and to happen more regularly.

I come from a computing background and so love the WordPress related activities associated with my online business.

Now I want to start to give back

david giving back doing online affiliate marketing

Over time I have learned about WordPress, WordPress themes, WordPress plugins and keyword research. I also learned and practiced some practical ways to do keyword research, written articles, learned and practiced practical SEO techniques. These along with other affiliate marketing activities help me improve my affiliate marketing abilities. And my affiliate marketing capabilities.

Now I want to offer you some understanding into these affiliate marketing activities as well as provide you with real practical ways that real affiliate marketers are doing these days.

A Little Story About My Affiliate Marketing Life

I joined an affiliate marketing platform a few years ago when I was doing other things. At that time I did not have the time to give it as much time as I would have liked, however I kept my subscription active and kept my interest in affiliate marketing active.

david showing the wealthy affiliate dashboard - online affiliate marketers tool

I also did some of the affiliate marketing training that they provide as well as creating a few WordPress based sites. This means that I am now extremely comfortable with creating WordPress based sites. You will too if you follow this training and practice doing the suggested exercises.

Part of that affiliate marketing platform is access to some great affiliate marketing training online and also to some great affiliate marketing tools.

Over the time of my membership I have seen this affiliate marketing platform increase their offerings thereby making premium membership of this affiliate marketing platform even more valuable and even more useful to aspiring affiliate marketers as well as experienced affiliate marketers.

Prior to joining that affiliate marketing platform I had over my life always had an interest in having my own business. So much so, back about 35 years ago I actually set up a mail order business before going to college.

david and mail order

I learned a lot during those mail order days however I was not earning enough at the time so had to drop the mail order business. I did a 2 year full time computer programming course which I totally enjoyed from day 1. I loved that computer programming course.

So much so that in my first year in that course I was awarded the best student in the department of science and computer science award. Awesome or what?

david computer programmer

After completing that course I obtained a job as a trainee computer programmer and progressed fairly quickly in that career. I enjoyed that career path for over 25 years and loved it. That career path meant that I did not have much time for my other interests which I put on the back boiler.

For me there was always something missing and that is the “free as a bird feeling” that is associated with mail order and also as it turns out with affiliate marketing. I have a collection of self improvement books and business related books as that nudge never truly left me. Thank goodness.

Now I have some time to actually do the affiliate marketing thing and I am grabbing this with both hands when time actually allows me to. I am loving it. Now I need to focus my affiliate marketing time on the really important tasks and not be too concerned about the unimportant tasks.

What’s Next?

david says do online affiliate marketing now

Well for me this is to build up affiliate marketing businesses which I am totally looking forward to. I know that I can do it, it is basically a matter of keeping myself focussed on the important things.

I have already pushed through various challenges in building up my online business. I know that I can push through whatever more challenges are required in building up my online business. It takes focussed time and focussed effort to build up an online business. If anyone else says otherwise be sure to ask them for the proof without you parting with money to view that proof. 🙂

My Mission With Affiliate Marketing

david and planning doing online affiliate marketing

I want to make you aware that there are a lot of benefits associated with affiliate marketing, this is the result of a lot of hard focussed work. Building up an online business using affiliate marketing as your vehicle is a great idea however you do need to be aware that it is not necessary the easiest or the fastest way to make money, especially in the beginning when you are learning about affiliate marketing. To learn about affiliate marketing you do need proper affiliate marketing education and proper affiliate marketing training in order to increase the odds of success for you.

It is important to understand that there is a lot of false information out there and a lot of people have got unbelievable expectations of what can be achieved in affiliate marketing in a short time period with little or no real work.

As far as I am concerned it is going to take focussed time and focussed effort in order to build an online business as an affiliate marketer. I am reminded of a famous saying “Rome was not built in a day”.

Have You Ever Considered Affiliate Marketing?

Affiliate marketing is a way of life. It has many advantages in my opinion. Many people worldwide are affiliates for different online businesses.

For instance, I am an affiliate for Amazon along with other businesses that operate in the online space. This is what I do.

This might be something that you also might be interested in.

Next Step >> Read My Start with Affiliate Marketing, the Proper Way Article.

204 thoughts on “23 Stress Management Techniques: How to Manage Stress (2020)”

  1. Meditation looks like a great thing to try. The only thing that worries me is remembering to put time aside each day in order to do this. I often buy courses/books with all good intentions but never end up putting them to practice regularly.

    I have tried meditation and I must say it is not as easy as it looks. I find it so incredibly difficult to clear my mind and concentrate on one thing only. The best method for me was definitely mantra meditation because by saying something over and over helps to rid your mind of other thoughts more easily. 

    Breathing and thinking about the air you are breathing also help, but again I only manage this type of concentration for about two minutes max. But I guess something is better than nothing. 

    Reply
    • Hi Michel,

      Meditation is a great idea to try out. You might find these 6 Tips to help create your meditation “daily” practice useful. If you do “miss” a session, remember to be kind to yourself and simply resume when you can. Personally I found the chakra meditation techniques challenging so I simply do not use those techniques now. I might in the future, but not now. Mantra meditation, loving-kindness meditation and breathing meditation are ones I like and practice on a regular basis, although not in any particular order.

      Peace,
      David

      Reply
  2. Hey David:

    Thanks for the reminder: Since my own tendencies are to go into Warrior Mode whenever I get stressed (with often not-so-good results that tend to compound a problem), this one’s become my default setting whenever things start getting tense.

    Retreating and finding a space to just let everything settle down so you can see the shape of what is in front of you is always a good idea….except, of course, if there’s a 16-wheeler coming down the road right at you.

    Then it’s a good idea to move on out of the way! Hee!

    Reply
    • Hi Netta,

      Having a sense of humour, like you have, is also a good tactic to manage stress. 🙂

      Peace,
      David

      Reply
  3. I am a true believer from my own experience meditation is something everyone should learn and use to manage their mind and body daily.

    I am wondering does the book Practical Meditation include any more advanced meditation, I am always looking for new types of medication to learn ?

    Reply
    • Hi Jeffrey,

      Like you, I became a true believer in meditation from my own experience with it. It is a great way to help with stress and anxiety along with other benefits.

      Yes, the book Practical Meditation contains 39 different meditation techniques, some of which in my opinion are quite advanced. It also includes advice and suggestions on how to build your daily meditation practice.

      Being aware of more meditation techniques allows you to select the techniques that resonate more with you at your current stage in life.

      Peace,
      David

      Reply
  4. I am a beginner to meditation. Building a daily habit to meditation has been a struggle for me. I havent tapped into all the benefits of mediation but Im interested and your post has help me to find a solution to get started.

    Reply
    • Hi Jamie,

      In order to get the many benefits associated with meditation, you need to practice it ideally on a daily basis. This is where the Insight Timer App is brilliant in my opinion.

      Peace,
      David

      Reply
  5. Hi David
    What a fantastic website it is great to see a site combining all of the different effects of stress and solutions to the problems all in one place. I especially like your emotional stress graphic it is very concise and informing. Thanks for the information and I look forward to reading more of your work.

    Reply
    • Hi Simon,

      I am thrilled and excited that you like my website. I learned a lot about stress over the last while and wanted to share that information in such a way that other people find useful and of benefit in their own lives. There are potentially loads of different solutions, some work, some do not, and some require a regular time commitment in order to keep stress levels down to an acceptable level. This is why I suggest that you know a number of different stress management techniques so that you have a number of options available to you to help you manage your own stress levels, some of which I talk about more in this website. I find that knowing more stress management techniques helps me to manage my stress.

      Peace,
      David

      Reply
  6. It’s crazy because for the past 7 months it feels like I’ve been stuck in this never ending loop of problems happening one after another. And after looking at some techniques to help manage your stress, there’s at least 6 of them that I don’t do and I feel like it would really make a difference in my life. The one that stands out the most though is slowing down, I am always rushing from place to place because either I’m on a time crunch, or I put myself in a time crunch because I know I only have a little time before I’m on a time crunch again lol.

    But this is just life, and if I just slow down and calm down everything will work itself out. Thanks for the article man this really helps!

    Reply
    • Hi Gabe, 

      I know, life is so busy all the time that we forget to slow down sometimes. I know from my experience that taking up meditation on a daily basis helps me to slow down, which in turn allows me to manage my stress better.

      Peace,
      David

      Reply
  7. I think you already have a great website and with time it will get even better. Thanks for doing what you are doing! Nowadays a lot of people suffer from stress and anxiety, and they need people like you who are going through the same experience. You know what helped you to manage stress, anxiety and you can help others to find their way to deal with these problems. Thanks for being you and want to help others.
    I love you 10 effective ways to manage stress. I would make this list differently, but still, it’s great. We all look at things differently, and that makes this life and world so unique and beautiful.
    Thanks again! Great recommendation about meditation!

    Reply
    • Hi Linda,

      Thanks. Everyone experiences life in different ways and this includes experiencing stress and anxiety. I think that it is very important to be aware of a number of different approaches which help to make it better for people. Stress and anxiety can build up over time and people may reach a tipping point. I hope that the information here helps to keep people on the right side of that tipping point.

      I experienced a really bad panic attack a while back and no way do I want a repeat of it. I also do not want anyone to experience a panic attack. If I had been following some more of the suggested activities above, I might not have experienced that bad panic attack.

      I now do meditation every single day with no let up whatsoever. It helps me greatly.

      Peace,
      David

      Reply
  8. Hi David, I can relate to this . I have spent years trying all kinds of methods to combat stress. All kinds of exercises, physical, energy, spiritual practices, and many more. My takeaway from your most inspiring article is that the handling of stress boils down to what you believe about yourself and the situation. I liked that question as to whether the stressors will matter in a few years. Thank you !

    Reply
    • Hi JJ,

      Glad that you liked my question about whether the things we are stressing about now will matter in a few years. This is a great technique to help manage stress. In my experience it works quite often, so is well worth knowing about.

      Peace,
      David

      Reply
  9. I have been very stressed a few years ago because I constantly worried about everything and my life wasn’t going as I wanted it to go. I’ve found meditation to be a really great way to manage my stress but since I was new to it, it was really hard to learn the ropes of meditation. I wish I found this website earlier because it would’ve saved me so much time.

    Reply
    • Hello,

      It sounds like the information on this website would have helped you a lot if you had found it earlier. Now that you have found it, I would suggest that you bookmark it!

      The information here outlines a number of different ways to manage stress which are usually quite easy to do once you know them. The hard bit is actually getting the time to practice these different ways. For instance, adding walking and meditation to your daily routine can be difficult due to the number of demands placed on you.

      I recommend meditation and there are loads of different meditation resources out there. I recommend the Insight Timer App as they have a free version which gives you access to thousands of different meditation recordings which you can do online. This is the meditation app I use myself.

      Peace,
      David

      Reply
  10. Thank you for your list of stress management techniques. I follow a morning ritual every day. I have tried several different meditation and visualization techniques. I will definitely be looking more into your different stress management techniques including your recommendation about the Insight Timer App. Thank you for bringing this to my attention!

    Reply
    • Hi Michael,

      I am happy that you already found an option that seems to be helping you to relieve your stress. I would still suggest that you look at the different techniques mentioned in this article as well, to see if any of them would also help. You may of course be already aware of them but which you do not currently use. The trick is to use a stress management technique quickly, efficiently and effectively which works in the moment.

      Peace,
      David

      Reply
  11. Stress is such a difficult thing to deal with, your page and info is very helpful!

    Reply
    • Hi Brooke,

      Yes, stress is something that can be difficult to manage effectively. I created this website to help you. At this website, I outline mainly simple effective useful techniques that may help you with your stress management.

      Peace,
      David

      Reply
  12. You are right! Stress affects every part of our body, and in different ways with different people. I do not handle some stress the best. I think my problem is that I like everything to be in order, done properly, caught up, etc. I get stressed when it is not, and I go overboard working on getting everything done to where it should be. At work, this can be great! Personally, not so great. I have found some techniques I use, because my mind goes on overkill until everything is sorted out and stuff. This might be just what I need! Thanks for sharing!

    Reply
    • Hi Matts Mom,

      Yes, that is correct. Stress affects people in different ways, and different people react differently to stressful situations.

      The information on this webpage outlines a number of different simple effective ways to help manage stress. This helps you for sure because you learn about a number of different approaches. Of course it is up to you to try out the different techniques (and other techniques that you are also know) to determine which ones make the most sense to you in your particular case.

      Peace,
      David

      Reply
  13. Hi David,

    I never considered that some of my recent odd behavior could be stress-related. I’m definitely going to try some of these stress relieving techniques I’m sure that they will be useful. Thanks so much for this post!

    Reply
    • Hi Linda,

      You are welcome. It sounds like you found this website just in time. 🙂

      Be sure to bookmark it! This can be done by pressing Control and D at the same time in some web browsers.

      Peace,
      David

      Reply
  14. Here’s something I do that always makes me feel better. It could be a great stress management technique!

    Pop bubble wrap.

    I pop bubble wrap every time I get bubble wrap. Not sure why but it always makes me feel better.

    Reply
    • Hi Christina,

      Thanks for that. I never thought of that as a stress management technique.

      I am the same, I love popping bubble wrap. I am sure many people do. Looking for ones to pop is part of the fun.

      That is a great stress management technique for sure. 🙂

      Peace,
      David

      Reply
  15. Hi David!
    I totally like the idea of your website outlining different approaches to manage stress!
    I can imagine being in a park or a peaceful beach and going through the different approaches mentioned in your website on my iPad or phone.
    It sounds like your website outlining different ways to manage stress is a great one.

    Thanks for the valuable information.

    Reply
    • Hi Eliane,

      I never thought of actually reading the content of my website in a park or at a peaceful beach. That is an interesting idea. As some of the stress management methods suggest some techniques where you close your eyes, those ones I wouldn’t suggest doing in a public place where there may be security concerns and where you need to be aware fully of your surroundings.

      Peace,
      David

      Reply
  16. The stress management approaches you mention here sound interesting. I know all too well how stress can affect health. For me I turned to prayer and some simple yoga deep breathing techniques. Of course facing the cause of the stress and trying to cut it out of your life is another approach but it is not something that can be easily done, depending on the situation at hand.

    As much as I am a techie geek, I still feel that technology’s infiltration into our daily lives is a big contributor of daily stress. Things were a lot simpler and less stressful before smartphones and social media. Nowadays people want instant and fast things to happen. I recently unplugged myself from using my computer, smartphone and social media for a couple of days, and my stress levels went way down.

    Reply
    • Hi Robert,

      Glad to hear that your stress levels went way down when you were “off the grid” for a few days.

      One brilliant idea is to unplug yourself from using your computer, smartphone and social media for about 2 hours before you go to bed.

      If you drink coffee, another idea is to not drink coffee after 6 pm, assuming that you go to bed sometime after 10 pm.

      These simple ideas are really effective, as they help you sleep better. Getting the right amount of quality sleep is good for you.

      Peace,
      David

      Reply
  17. Hi, David!

    Great information about different stress management techniques! It looks like you know a lot about different stress management techniques.
    In fact, I am interested in learning more about different stress management tips, because it seems useful and I become stressed very easily. I am sure it would help me too.

    Thanks for this valuable information!
    I believe many people will be happy to find your site and learn about these different stress management techniques.

    Thanks for sharing!

    Reply
    • Hi Linda,

      Stress is a part of life. It is important to know different techniques that help you to manage stress so that you can enjoy life and do the things that you want to do. This website outlines a number of ideas and suggestions which will help you to manage your stress better. Of that I have no doubt.

      Peace,
      David

      Reply
  18. Thank you for this informative article. I suffer from anxiety, though I have it under control most of the time, there are times when I need to make an effort to keep it together. I found your article to be really helpful and I will be trying some of these techniques in the future, most likely the meditation. I have bookmarked your site to read more of your material.

    Reply
    • Hi Stephanie,

      Lots of people suffer from stress or anxiety. I am thrilled that you have yours under control most of the time. I hear you when you say there are times when you need to make an effort to keep it together.

      Being aware that there are different techniques to help helps a lot. Knowing how to practice these when needed also helps a lot. Knowing and practicing meditation will help.

      A book I strongly recommend that comes with a free CD containing eight guided meditations is called “Mindfulness – A Practical Guide To Finding Peace In A Frantic World”. You can see my review of this book here. You may already know, that Mindfulness is a meditation technique.

      Peace,
      David

      Reply
  19. great,informative site, in this day and age when it seems like there is not enough time in the day and people seem to be running all over with way to much on their plate stress seems to be like an epidemic. I think this website could help so many people relieve a lot stress that they actually put on themselves, kudos to you for such a helpful website:)

    Reply
    • Hi Robert,

      There is a lot of stress and anxiety in today’s modern world. Part of the problem in my opinion is that a lot of people are connected to the online world all of the time, 24 hours a day, 7 days a week thing with no let up. One idea is to unplug themselves on a regular basis and just do something that they truly enjoy with no chances of that time being interrupted.

      Peace,
      David

      Reply
  20. I these days when stress is so prevalent it is difficult to find anyone who has never experienced it. And as you say, excessive stress can be very detrimental to health and well-being.I think that we have all gone through some periods of stress in our lives, whether it is work-related or connected with some traumas of life, such as bereavement or divorce.

    I am lucky enough not to be experiencing stress at the moment, but should I ever need it I think that I will definitely check out this article again.

    Many thanks.

    Chrissie 🙂

    Reply
    • Hi Chrissie,

      If you are not experiencing stress at the moment, this may be a good time for you to try out a few of these techniques. A bit like that old saying about a “a stitch in time, saves nine”. 🙂 

      Peace,
      David

      Reply
  21. Hi David,

    Thanks so much for this article on stress. I really enjoyed reading it and learned a lot. I personally often feel stressed even though my life actually isn’t that stressful. I think I might give meditation a try.

    Keep up the great work.

    Reply
    • Hi Los,

      Meditation is a great activity. It can be like hitting the “pause” button. It gives you a chance to recharge and refocus. I highly recommend it and once you learn it and practice it for a while, you have a new life long new skill that is sure to help you with your life. I sometimes do “mini-meditations” when waiting. It helps to spend “wasted” time well.

      May you manage your stress in enjoyable and effective ways, Los.

      Peace,
      David

      Reply
  22. I can fully relate with this topic because I currently battle with the effects of stress on a daily basis. Maybe combining therapy with meditation will offer some relief.

    Reply
    • Hi there,

      First of all, if you have any health concerns you should consult your doctor in order to rule out any physical reasons. If there are any physical reasons, you may not be addressing them and this is where your doctor may be able to help. If your doctor finds something, that can be addressed by you working with your doctor. And if your doctor does not find something, at least you know that it does not appear to be a physical reason.

      The stress management techniques mentioned on this website tend to focus on approaches that are under your own control. You can decide to walk or not. You can decide to do meditation or not. You can decide to eat healthy foods or not. These may help your stress.

      Therapy is a tricky one as there are so many different therapy approaches as well is different people offering therapy. You have to find one that uses an approach that works for you and one that you are comfortable with. Because you are usually paying for each visit yourself, they have to be really effective for you in a timely manner, otherwise it can be a big waste of your money and your time. Personally I went to one myself and I found it to be a waste of my money and my time. Other people find them effective. I just did not.

      I practice meditation every day because I find that for me it helps.

      May you manage your stress in enjoyable and effective ways.

      Peace,
      David

      Reply
  23. Thank you for sharing with us this great article on stress management.We always find situations which stress us and that’s too bad to our health. Meditation can be of big help to manage stress.

    Reply
    • Hi Julienne,

      In my view it is important to have as many different effective ways to manage and reduce stress as much as possible to help us with our wellbeing and health.

      May you manage your stress in enjoyable and effective ways, Julienne.

      Peace,
      David

      Reply
  24. Thanks for sharing this informative and educative post on how to manage stress. This post has saved a life and that’s mine because I’m not aware of these ways to manage stress. Last week I was totally down and when our family doctor came after some checks he told me to free myself from stress, but how will I do that because it is a must for me to do my everyday job so I can earn money. Reading this post has taught me what to do . 

    Reply
    • Hi Lok,

      Thank you for letting me know that you find this article informative and educational.

      May you manage your stress successfully and enjoy life Lok.

      Peace,
      David

      Reply
  25. David thank you for sharing your affiliate marketing experience.  I agree with you wholeheartedly on building a business.  It needs work and consistency and unfortunately too many programs promise the world for little effort and this raises peoples expectations.  I am just starting this journey seriously myself.  I have watched affiliate marketing from the sidelines for many years and after a serious health scare decided that it was my time to give it a go. What advice would you give me as a newbie just starting out?  I have a niche that I am passionate about but that’s about it.

    Reply
    • Hi Liz,

      Yes, it does take an amount of focussed effort and time to build a business. Too many people give the impression that it can be done quickly which is not true. As you have had a series health scare I would suggest that looking after your health is your overall concern and do not overstretch yourself in the coming days, weeks, months and years.

      As you are just starting out, I recommend that you read my Best Affiliate Marketing Program article. Having a niche that you are passionate about is great as that gives you something to talk about. This also allows you to make product recommendations based on your experience and expertise of your niche that you are passionate about. 

      David

      Reply
  26. Very well put! It does make sense to want to give back after learning so much and reaping the rewards. I love affiliate marketing, and as far as I’m concerned, it’s probably the best direction for someone to go in who wants to start a home-based business. I think with the emergence of automation and AI, there will be lots of people out there looking for different types of career and financial opportunities in the coming years. Your site is well-positioned to be able to help aspiring affiliate marketers get started on the right foot and avoid the many different scam artists out there that seek to take advantage of their needs for the wrong reasons. Best of luck to you and thanks for sharing!

    Reply
    • Hi Mark,

      Thanks for confirming that as far as you are concerned, affiliate marketing is probably the best direction for someone who wants a home-based business. I agree. With automation, AI and “normal” shifts in job patterns, there are going to be loads of opportunities for people looking for different career options. Affiliate marketing is a great option for a number of these people and I hope that these people learn affiliate marketing from ethnical sources and do not get scammed in their search to improve their lives.

      All the best Mark,

      David

      Reply
  27. Hello,

    This was a good read, looking forward to more posts.

    Reply
    • Hi Jasmine,

      I am glad that you liked it. I have more posts. You can see a list of them in my blogroll.

      Peace,
      David

      Reply
  28. Hi David,

    I enjoyed reading your article. I have heard mention of panic attacks but I’m still not sure exactly what it is, maybe because I have never suffered from having one.

    Reading your article, it appears it is brought about by the person being in a high state of worry and anxiousness which builds up, manifesting in the body which can cause a seizure of the body and mind; a locking up. If I am understanding correctly, you are saying it helps if one thinks in a more positive way and to practice relaxation techniques upon the feeling or worries about the onset of a possible attack that may or may not happen, and that it is brought about by negative thinking and fretting.

    You mentioned your main stressor which made me very curious to wonder what it was but as you didn’t mention it, I thought it might have been something quite personal.

    I think if more people were honest with themselves, they would admit to being stressed probably most of the time, although not to the point of suffering from a panic attack and I think your techniques would benefit everyone in handing their stresses a lot more better.

    Reply
    • Hi Henry,

      Panic attacks are horrible. I hope that you never suffer from them. 

      The problem is that different forms of stress can manifest in different ways and if the stress stays around for a period of time, it can do damage in different ways. If stress is caused by say doing a job interview, than that stress in a lot of cases will simply disappear once the job interview is over. If stress is caused by something that hangs around for a long time, that the human body and mind is in a constant state of readiness or dread or fear, and it is that build up that can lead to stress related issues, including panic attacks.

      Once a person has had a panic attack, they tend not to want another one. So this leads to a fear of having another panic attack, which does not help the human body and mind. So doing a number of good things, for example, walking, having a good diet, getting enough quality sleep and meditation all help. Knowing about some CBT which is a thinking therapy also helps.

      I didn’t mention my main stressors because it is a combination of stressors that over time led to my panic attack. If I was practicing walking, having a good diet, getting enough quality sleep, meditation and some CBT, I might not have experienced that horrible panic attack.

      Prevention is better than cure they say, and with that in mind, I hope that people practice those things I mention and that they are better able to manage stress and hopefully better able to manage panic attacks should they get them. I hope that they do not get panic attacks.

      Peace,
      David

      Reply
  29. Thanks, David, for sharing your story!
    I believe we all manage stress differently, and each one of us has different methods to do it. What doesn’t help me, can work for you. It’s essential to try different ways and approaches to see what works best. But every situation is different and needs a different approach.
    Deep breathing is essential for stress management and for meditation as stress relief tool, but it’s not always working in every situation, especially if you experience a panic attack. Sorry to hear about that. When I was younger, I was very anxious, but luckily I wasn’t experiencing panic attacks.
    Meditation for me is the best tool to calm myself down when I feel stressed or worried. Of course, there are many things, that worked for me like being more positive.
    A healthy lifestyle is important too. If you do what you love, everything gets easier, and there is less stress in your life. I am speaking from experience.
    Thanks again, David!

    Reply
    • Hi Linda,

      I agree with you that everyone manages stress in different ways. I think that it is important to know and practice on a regular basis a number of the stress management techniques that you have found over time that work for you. You might not think of them as stress management techniques but as things you do that help you to enjoy life more.

      In the middle of a panic attack, deep breathing may not always help. Although deep breathing may help to prevent it in the first place along with other things. In my opinion, in the middle of a panic attack, you need to get to somewhere where you can regain composure and ride it out. It will past. A major problem with panic attacks is that people can become afraid of experiencing more panic attacks which seem to strike out of the blue.

      There are many techniques out there that help. Meditation is one of them, especially if you are aware of a number of different meditation techniques. That way you can vary your meditation routine, although I understand that it is best to stick to one of the meditation techniques that you find particularly enjoyable and useful. That gives the most bang for your meditation according to a person I know that has been practicing meditation for a long time.

      Those other things you mentioned, being more positive and having a healthy lifestyle and so on are also important.

      Peace,
      David

      Reply
  30. I tend to stress over little simple things. I am a bit OCD and a bit of a clean freak in all regards of my life. Because of this I get stressed when things are not in order, in place, etc. That can even go for my son getting his school work done, lol. So, I can stress easily and it is very hard to get off my mind. So relaxing in a sauna or Jacuzzi tends to not be so relaxing for me. I have learned some techniques that are helping….a lot. But the techniques you explain here sound good and could be just what I need! Thanks!

    Reply
    • Hi Matts Mom,

      You are welcome. Thanks for letting me know. I hope that you find these stress management techniques useful and practical in your life. 🙂

      Peace,
      David

      Reply
  31. Hi, David!
    Meditation is an amazing tool that can help us not only relieve stress and anxiety, but also has many other benefits.
    I believe meditation was the thing that somehow helped me to heal from anxiety caused symptoms.

    Your article is not only great reminder about benefits of meditation but also give us useful practical information that can help us learn more about meditation.
    I believe that we can always learn more about meditation.
    When I feel sad, anxious or stressed, meditation is always my first choice. Many people can benefit if they start a meditation practice.
    Thanks for sharing this information with all of us!
    Best regards,
    Linda

    Reply
    • Hi Linda,

      There are so many different ways to meditate. I find that over time by using the Insight Timer App I am being introduced to different ways in interesting ways. What is great about this is that this is guided meditation done in my environment, simply by listening to audio recordings online, how great is that.

      Peace,
      David

      Reply
  32. I already use the 2nd only that I usually try to think if it’s gonna be important in one year instead of five, the 4th – I live in a city next to the sea, so I usually walk along the beach line – and the 7th. I’ll try the rest of them, too!
    Thanks for the article!

    Reply
    • Hi Jenny,

      That is an interesting twist to technique 2. I think the idea of a long period of time helps to determine if the case is really important or not. For me, the long period is 5 years and for you, the long period is 1 year. What ever works for you is what I say.

      I have a number of different techniques mentioned in different posts. My plan is to gather them into this one post. I will be adding them one by one to this post over time. I actually mentioned going to the seaside in one of my other posts here. My understanding is that if you can see the blue sea for a long distance, it is really good to help in reducing stress levels. Something to do with the beauty of it and the vastness of the sea. Lucky you. 🙂

      Peace,
      David

      Reply
  33. Great article David!

    I have been a meditator for more than 20 years and thoroughly endorse your thoughts on it. It really helped me at a very traumatic time in my life. I meditate morning and night and when I forget or don’t have time I really feel the effects.

    Water is also a great tip. I heard it was 33 in Scotland today so yes it is a real heatwave over there. I am in Australia so we know a thing or 2 about heat haha! Thanks for the great tips,

    Kev

    Reply
    • Hi Kev,

      I am never going to catch up with you. 🙂

      I have been meditating now for some time every day and find it helpful.

      You might like to learn more about a three minute meditation session. I find that knowing this, and practicing it, I am able to do meditation every single day, as I can always get in three minutes if I am really busy. I usually use a 3 minute meditation session as a fall-back if it looks like I am not going to get in a longer session. 🙂

      Dr Harry Barry discusses a three minute meditation session in his book “Anxiety And Panic: How To Reshape Your Anxious Mind And Brain”. You can see my review of this book here.

      One of the guided meditations in the book “Mindfulness – A Practical Guide To Finding Peace In A Frantic World”, (this book comes with a free CD of eight Guided Meditations), is a three minute guided meditation. You can see my review of this book here.

      And of course, a few of the many thousand guided meditation sessions in the Insight Timer App cover this three minute guided meditation. Of course, each of these three minute guided meditations are different. The Insight Timer App also have one minute guided meditations for the days where you are really busy and most likely need a short meditation break.

      Peace,
      David

      Reply
  34. Another thing you can do is check out some of the relaxing sounds that people have recorded on YouTube. I’ve found some amazing recordings (like rain in a pond, a stream, the seaside) and there’s nothing better than riding home on transit and tuning out to this stuff.

    Reply
    • Hi Dave,

      Thanks for this. I can see how this technique can work. And I love the examples that you mentioned.

      I really like the idea of listening to selected sounds. I would caution that some sounds may make you “too relaxed” and may not be suitable to listen to when doing something that requires all of your focus and attention, like driving. So people would need to take this into account when following up on this one and be really sensible.

      I know that when waiting in some waiting rooms, that they have slow classical music playing rather than a radio show. A radio show is way more likely to mention stuff that would not help stress or that would not help anxiety.

      Peace,
      David

      Reply
  35. I love this article, it is very informative and I will be coming back for updates.
    Use the word ‘prefer’ instead of ‘a must’ is a technique I will implement, it immediately takes the pressure off doing something!
    I often meditate but not as consistent as I should! I am an avid journal writer, it is therapeutic for me and that is what I do I dump all that is in my head on paper.
    WTF or So What? and CBT techniques are brilliant I feel like they have given me permission to imagine the best outcome for me, yes that is certainly more joyful!

    Happy to have come across your page.
    Thank you!
    Anastacia

    Reply
    • Hi Anastacia,

      Thanks indeed for your input here. I am thrilled and delighted that you love this, found it very informative and will be coming back for updates.

      Most of these strategies are pretty easy to understand. Once you are aware of them, you start to do them more and more, and that is all good.

      Peace,
      David

      Reply
  36. Some of these things stress me out. I can’t stand novels. I tend to get wrapped up in the storyline and emotional about something that was fake. I gave up on them years ago and feel like it has lowered my stress levels.

    Reply
    • Hi Melinda,

      Thanks for your comment.

      If you have a closer look at the detail in the “Read Novels” section, you will see that I suggest reading novels “that you totally enjoy and totally engage in. The important thing is that you totally engage yourself in the story.”

      I also say “Note that whatever you read for stress relief, is something that you enjoy reading and something that you totally engage in. Reading a technical work related document might not fit the bill in this instance.”

      It sounds to me as if the novels you were reading earlier you were not enjoying. There are loads of different genes of novels that are out there and it is possible that novels in other genes may be ones “that you totally enjoy and totally engage in. The important thing is that you totally engage yourself in the story.”

      For instance, I do not like horror novels because, well those novels freak me out and do my stress levels no good at all. So I simply do not read that gene of novels. Whereas I like a good thriller that I truly totally enjoy and totally engage in.

      You are of course quite correct not to read novels that you do not enjoy as that would be counter productive. And I agree 100% with you on that. The whole idea in my opinion, when reading novels for pleasure is to enjoy them and to get pleasure from reading them.

      Peace,
      David

      Reply
  37. there are some good stress relieving techniques on your post and actually there are 2 that i do quite regularly. If things start to get on top of me i like to take a nice long walk, as it seams to relieve any stress that has accumulated. I will listen to some calming music, from my favourite singers, that does relax me.

    Reply
    • Hi Andrew,

      Thanks. Yes, there are some good stress relieving techniques here.

      I think that it is important to practice good stress relieving techniques on a daily basis, although they may not always be thought off as stress relieving techniques. For instance, walking to the shop to get sandwiches and back to the office every work day may use up 30 – 40 minutes every work day. That daily walk on work days also has a stress relieving function which is important.

      And as you say, listening to calm music by your favourite singers also works as as a stress relieving technique. All good.

      Peace,
      David

      Reply
  38. Great article no doubt. I have learned to slow my breathing and curb my anxiety by just letting things go. What is of no concern to me is not my business and I am not here to save the world. I can totally relate to this post. Well written and informative!

    Reply
    • Hi David,

      Thanks for your kind words. You actually reminded me of a quote:

      I am not in this world to live up to your expectations.
      You are not in this world to live up to my expectations.

      Thanks again,
      Peace,
      David

      Reply
  39. Wow I never knew that their was a meditation app. Insight-timer seems good as it is free and I can perhaps use it to learn my meditation.

    This is very good and thorough information. Thanx

    Reply
    • Hi Thabo,

      Yes, using the Insight Timer App is a brilliant App to learn how to do meditation. Now they even have a free 7 day meditation course within the App to learn practicing meditation. Although I do not consider myself as a meditation beginner I did this online course a while back. I learned new things as the approach adapted by the teacher was different to what other teachers say.

      If you are about to learn meditation yourself, I would suggest that you download the Insight Timer App and start this course. After all, you have nothing to lose (the 7 day course to learn meditation within the App is free), except maybe some time and potentially, you have a lot to gain.

      According to the Insight Timer website, this App is home to millions of meditators, people who do meditation using the Insight Timer App which I think is pretty impressive.

      May you find that the Insight Timer App helps you, Thabo.

      Peace,
      David

      Reply
  40. I am just a newbie about this stuff. I think I will use the Insight Timer App for meditation but as I said I am a total beginner. Do you have any extra recommendations?

    Reply
    • Hi Furkan,

      I agree with you. I should point out that the Insight Timer App now have a free 7 day meditation course within the App to learn practicing meditation. Although I do not consider myself as a meditation beginner I actually did this course. I found it useful.

      If you are about to learn meditation yourself, I would suggest that you download the Insight Timer App and start this course. After all, you have nothing to lose (the 7 day course to learn meditation within the App is free), except maybe some time and potentially, you have a lot to gain.

      This option within the Insight Timer App was not there when I started learning meditation back in late 2016 so I think that it is a recent offering within the App. Get the Insight Timer App. Begin the free 7 day course within the App to learn about meditation. This is about 10-12 minutes per day. You know pretty quick if you like it or not.

      There are thousands of different online meditation sessions/recordings available within the Insight Timer App, which can be found by different applicable keywords within the app. Most of the meditation sessions/recordings I have listened to I find useful. Some don’t resonate with me, so I simply stop it and select another session/recording. No big deal.

      Any or all of the suggestions above should help you well on your way in your meditation journey.

      May you find suitable ways to manage stress, Furkan.

      Peace,
      David

      Reply
  41. David,

    Thank you so much for this informative article. I have been trying to get into the meditation habit and I have tried Breethe and Headspace. Both were ok but I stopped after the free trials because I did not think it was worth it to pay for those subscriptions. After a while, the guided meditations felt ‘old’ already.

    I will definitely download Insight Timer App after reading your information about them. The statistics that it provides will be motivational I think. If I see that I have been doing it for 3 months, I will hesitate to break my streak.

    Thanks again for letting me know about this app.

    Reply
    • Hi Maria,

      You are welcome.

      You will love the guided meditation sessions that the different meditation teachers within the Insight Timer App provide. There are thousands of different guided meditation sessions online there. In my experience, I almost 100% of the time select ones that I do like. The handful so far that I just did not like I just simply stopped it, and discarded that session and selected another one.

      I like that different meditation teachers have different takes on the same subject and approach them from different angles, which of course, means that the guided meditation sessions are unique.

      You may have noticed that I mentioned that they have a new free course within the App itself to learn meditation in seven days. The course is called Learn How To Meditate In Seven Days and each day is a lesson and guided meditation session lasting in total about 10 to 12 minutes. Doing that course for the first 7 days will help to get you into the meditation habit and you will learn some pretty interesting insights about doing meditation as well.

      Regarding the meditation streak, my approach is to build that up on a daily basis, use the idea that I have done meditation for a specified number of days, and no way am I not going to do meditation today and break that meditation streak. Even doing a meditation session for one minute on a really busy day will help to not break the meditation streak and you get the benefit of doing meditation for that one minute.

      Peace,
      David

      Reply
  42. I found this to be very interesting! I occasionally have stressful times but I’ve found that doing breathing exercises and meditation are the most helpful for me.

    Reply
    • Hi Cheryl,

      As you know, doing breathing exercises and doing meditation are great stress management techniques. If you learn and do a number of different effective stress management techniques before you get stressed you might be able to keep the stress levels down and benefit that way. Just saying 🙂

      Peace,
      David

      Reply
  43. Stress, unfortunately, is and will be a constant in our lives, in comparison to previous generations it has risen quickly.

    When I look around to my social circle of family and friends there is no one who doesn’t suffer or has suffered at some point in the past from stress, myself included.

    I can’t speak for everyone in my social circle but only for myself, and by doing meditation, exercise (in my case gentle stretching or Yoga) and being outside in Nature has helped me to reduce my personal stress level quite a bit.

    Reply
    • Hi Sylvia,

      Yes, stress is something that comes up again and again. Usually people deal with it in an ad hoc manner, they pick up techniques that they see from their personal experience works for other people and apply those techniques to themselves. This is very much a hit or miss affair.

      I would prefer to have learned stress management techniques in some sort of structured way where I learned and practiced a number of different techniques to discover for myself which ones I resonate with the most and which ones worked best for me.

      My take is simple, if you know and practice on a regular basis a number of stress management techniques, that can help in your stress management.

      Peace,
      David

      Reply
  44. My Mom has anxiety. She is doing better by staying away from the TV News, Reading Novels, Taking Walks, doing a Pool Exercise Class at the Y, other exercise classes at the Y, giving herself treats especially after something stressful like a mammogram, visiting the mountains or garden of the gods park, drinking plenty of water, seeing a nutritionist and following suggestions like gluten free. So some things on your list and several others that have been critical for her.

    Using the word ‘prefer’ instead of ‘must’ is interesting and I will mention it to her, but it might be difficult for her.

    Reply
    • Hi Alexander,

      I learned about the using the word ‘prefer’ instead of ‘must’ in the excellent book “Anxiety And Panic: How To Reshape Your Anxious Mind And Brain” by Dr Harry Barry. I enjoyed reading that book and you can see why in my review of that book over here. He talks about a number of different approaches in his book, some of which your mother is already doing and some of which she might find helpful.

      Another very similar idea is to use the words ‘I choose to’ instead of ‘must’. For example instead of saying to yourself ‘I must take a 30 minute walk today’, saying to yourself ‘I choose to take a 30 minute walk today’ is better. The second sentence is ‘kinder’ to yourself. And if you do not do it, so what?

      Peace,
      David

      Reply
  45. What a great and detailed post you have here. I love your stress management technique of asking yourself questions because this is exactly what I do when I face any problem not even stress related.
    This alone has helped me a lot in life.

    One thing I will be trying out is meditation. I will let you know how it goes

    Reply
    • Hi Thabo,

      Yes, I agree with you. A lot of the “stress management techniques” I share on here could also act as “general life techniques”.

      Meditation is a great way to help relieve stress as well as having a number of other life benefits, so learning how to meditate and then actually doing it on a regular basis if possible is potentially a great win win situation for you.

      Peace,
      David

      Reply
  46. I never knew that stress can be so bad for my well-being. Wow that is scary because to me it makes me work harder and more efficiently with tasks that need to be done. 

    I procrastinate everything so that when I stress I work better and my brain is in panic mode. But now I know its bad for my body and I am going to change my life style.

    Reply
    • Hi Genecia,

      There are different types of stress. One is the “good stress” which gives you the “push” to get things done. The other is “bad stress” which is just bad.

      Peace,
      David

      Reply
  47. Hi there thanks for writing this detailed article it seems more and more people could do with finding healthy ways to manage stress in our increasingly busy lives.

    Reply
    • Hi Ann,

      Please do check out the different stress management techniques that I discussed above. Some of the techniques may resonate more with you than other techniques. This is to be expected. Different life events may need different stress management techniques.

      Peace,
      David

      Reply
  48. Hi David. Stress could come in different form. Could be mental stress, body stress etc and is very very harmful to our health generally. Thanks for this. I like the way you broke this article into tiny segments.

    Keep sharing and cheers.

    Reply
    • Hi BEazzy,

      That is correct, stress does indeed come in a few different forms.

      I broke this article into sections, well, because it is quite a long article.

      Talk with you soon BEazzy,
      Peace,
      David

      Reply
  49. Hey David, I liked your post. You pointed out a lot of great points in your article like how powerful stress management is and how its more helpful than harmful. I can relate to that because I deal with a lot of people on my job and a lot of them are stressed as well. Then my job adds stress on top of that as well. Also, I destress by playing video games and writing my short stories. Your article has a lot to offer people who need help with stress management. Great read.

    Reply
    • Hi R.J. 

      Thanks. Yes, with a lot of things in life, if people included practicing stress management techniques on a regular basis in their lives it would most likely help. If they are really lucky, it will be a preventive maintenance activity for them. Else, it will be an activity that helps them to reduce their stress back to manageable levels. I think that if people know and practice effective and usually simple stress management techniques that it helps them.

      Everyone has different ways to destress. Whatever ways work for you.

      Talk with you soon R.J.,
      Peace,
      David

      Reply
  50. I like your recommendations like reading novels, treating oneself, going to seaside, brisk walks, and brain-dumps. About the rest, I’ve never tried them. Personally, I’ve faced stress a lot of times and wasn’t able to recognized I was in one. Someone just asked me to go play badminton and relieved me greatly. From there, I’ve seen I was having problem with stress. I did brisk walk and reading novels a lot of times. I never tried using apps.

    Well, anyway I just want you to know that this article is really good. I really affirm that these techniques work.

    Reply
    • Hi Eli,

      Thanks for letting me know that this article is really good. I might just get a big head. 🙂 🙂

      I think that it is important to know a number of different techniques that are actually done on a regular basis, in order to help reduce stress and the like. A number of them are stuff that you might do anyway, and it is actually a bonus that they help to reduce stress. Some are ideas to help people look at events from different angles, and by so doing, maybe change your approach that might be better and/or less stressful to you.

      I am a big fan of using the popular meditation Insight Timer App.

      And of course, you know that playing badminton is a good reliever for you, so don’t forget that one. 🙂

      Peace,
      David

      Reply
  51. Hello David

    I have been diagnosed with Bipolar disorder when I was still a child so coming across your website has been a huge plus!

    Let’s talk stress, anxiety and all those things that happen as a result of us allowing ourselves to get caught off guard most times, which only further increases our stress and anxiety and if we are not careful, we only complicate things further!

    I like how organized your website is and the fact that you even suggested that I only read in bits and that’s a plus because you showed that you understand! I also like how strange it is that I kind of get what the content of each of your techniques will contain from it’s subject headline detailing what we must do to apply these techniques in our lives without yet reading it!

    I did bookmark this page on my browser because knowing how to live as unstressed as possible is very important to me!

    Thank you for writing this article, before I get back to my meditation, what do you suggest for people who feel too much in too extreme ways? You should do a special article for empaths, That would be cool!

    Stay cool and smile at life buddy

    Jose

    Reply
    • Hi Jose,

      Thrilled to hear that you find the information on my website organised. I hope that the content is useful and beneficial to you, and that you learned about additional techniques which help you.

      Regarding your question “what do you suggest for people who feel too much in too extreme ways?”, I would suggest all the different techniques, methods, and suggestions mentioned in different posts on this website. It is very possible that online guided meditation sessions may also help. One way to listen to online guided meditation session is to use the popular Insight Timer App.

      There is also this quote:

      I do my thing and you do your thing.
      I am not in this world to live up to your expectations,
      And you are not in this world to live up to mine.

      I also discussed this quote above. You might consider writing down this quote in a notebook, so that you are refer to it on a regular basis.

      I hope that this information helps you.

      Peace,
      David

      Reply
  52. Thank you for sharing your tried and tested methods of reducing stress and anxiety.  I was pleased to find that the advice I was giving my mother when she found it hard to breathe was the same as what you recommend: deep breathing for a few moments.

    You are so right about the way we think.  Sometimes to our detriment and we need to see things in a more positive light than negative.  Saying, ‘I can’t do this’  is admitting defeat already, but turning this around and saying, ‘I believe I have the ability to give this a try and find help if necessary’ is a much better way of handling a situation.

    I wholeheartedly agree that brisk walks will clear the cobwebs and will give the body that much needed workout to keep fit.  I used to run marathons and thus I know it works.  There were days when I was frustrated about work or a situation and I would go out running/jogging and come back with a new perspective on things and feeling much better overall.

    Your statement on the fact that stress causes dehydration and dehydration causes stress is a new one for me, however, I can see how it makes sense.  Thank you for sharing this valuable information with us.

    Edu

    Reply
    • Hi Edu,

      You are welcome.

      Going running/jogging allows your body to increase the production of serotonin, which is a feel good brain chemical which helps mood which explains why it helps with stress and anxiety and other things.

      Remaining dehydrated is an important one for sure.

      Peace,
      David

      Reply
  53. I had completly forgotten about brain dumps thank you so much for the refresher. I used to use them yrs ago a physiologist friend of mind had suggested it because of my insomnia. It did work for a bit. Again I found myself on your page at maybe just the right time. The universe is trying to tell me I need to deal with my stress I think. 

    Reply
    • Hi Cathy,

      A few nights in the last year or so, when I found myself not falling asleep as quickly as I would like, I find that doing an unguided Loving-Kindness Meditation session in bed allowed me to sleep. I had the choice of doing a brain dump then or doing an unguided Loving-Kindness Meditation session in bed.

      I was too lazy to get out of bed and do the brain dump. I did the unguided Loving-Kindness Meditation session in bed, and was then able to fall asleep after doing it. I reached my primary goal of falling asleep which was the goal.

      Peace,
      David

      Reply
  54. Hi David,

    Wow, very well written article with tons of things to help with stress.  My stress usually comes with me compartmentalizing everything, and I mean everything.  I tend to let things add up on my end until I can’t concentrate on any one thing at a time.  I think “So What?” would help greatly with this.  I exercise about 50 minutes 5 or 6 times a week.  This is my greatest stress buster.  I do drink a lot of water but not every day.  And you know what?  On the days that I do drink a lot of water I do feel less stress.  I tend to allow my brain to wonder how other people perceive what I do, think and say.  Very, very bad habit.  I think I will start using “I do my thing and you do your thing”.

    Thanks,

    Calvin

    Reply
    • Hi Calvin,

      Thanks for letting me know that you find my post helpful. I hope that the different techniques improve your life no end. Personally I find it is all about having and using a number of different effective techniques most of the time that helps.

      Peace,
      David

      Reply
  55. This is a much needed article for me as this entire month has been a really stressful one. A lot of things couldn’t be done because the plan was derailed. I had hoped to meet the deadlines and all but things just didn’t work out. If there’s one thing I learn from this post is to drink plenty of water. It’s something that I always neglect whenever I am too busy and I could feel my body shutting down due to dehydration. 

    Thanks for the reminder.

    Reply
    • Hi Cathy,

      You are welcome. Sometimes when a plan gets derailed, that is a good time to review the plan, and re-build the plan based on current information and current constraints. Having that review plan meeting may be difficult, even if it is only with yourself. It is important that people do not overdo it.

      Peace,
      David

      Reply
  56. Wow David, what a thorough article! 

    I found myself in a bunch of your techniques.  Being a full time employee, I do get my stress levels higher than I want sometimes, but by using some of the techniques you enumerate here like meditation and going to the beach are my favorite ones to get my stress level down and my anxiety out the door.

    This past winter, I started a new position in my organization and my stress levels went through the roof, so much so that I had pain in my intestines that I thought was something bad. I went to my doctor, and sure enough, she said it was caused by my high level of stress!  As soon as I heard her diagnostic, the pain went away.  That’s how weird our brain works I guess.

    A few of the things you mention here I don`t do enough like drinking water and reading.  I will bookmark your post for further consultation. 

    Thanks for this very informative article!

    Denis

    Reply
    • Hi Denis,

      I am glad that you found my post helpful. The post is long because I wanted to explain things with enough detail that people can actually use the information straight away. Some of the ideas are easier to put into use straight away and some require a time commitment. Personally I find meditation a great technique to use. If you have a smartphone, a brilliant way to learn and do meditation is to use the Insight Timer App.

      Since I discovered that reading is a great stress buster, I have been reading thriller novels in bed just before going asleep. I have to say that I find this a great one especially if the novel is good. 

      I am thrilled and delighted that you found this post helpful.

      Peace,
      David

      Reply
  57. One of the best article will help persons to improve their health because being stressed can affect a persons health in huge way, and having a good health is the best. technique is my best. i do this all the time. it really helps. doing this allows the body to focus on so many other outdoor factors and allow the mind to drift from whatever is causing  stress thus improving a persons health, doing this on a daily basis can be very effective. I really love these techniques and i am going to bookmark this page so i can alway read this when ever i am feeling overwhelmed because that the first stage of being stressed. 

    Reply
    • Hi Micheal,

      Yes, I agree with you, having unnecessary stress in our lives can affect us in negative ways, and one of the ways is that it can affect our health. That is one reason why it is so important in my opinion to know as many different ways to reduce stress as possible and that these ways are practiced on a regular basis.

      Some things like learning how to meditate and actually doing some meditation every day is a great way to help manage stress. Other ways to manage stress should also be practiced on a regular enough basis that suits you and the situations you find yourself in.

      No two people are the same and everyone I think have their own ways of managing stress. I hope that people find these ways useful and are able to use as many of them that resonate with them as possible, remembering of course, that the ways you use today may change in the future as you become aware of additional ways.

      I hope that you find these ways useful in helping you to keep stress at bay.

      Peace,
      David

      Reply
  58. I loved your article and I think you have a great site! I found 3 stress management techniques in your post that I really gravitate towards: The first is “Interrupt a thought process.” I love affirmations and use them regularly. I find that the more I regularly I recite them, the more consistently better I feel. Do you have any personal favorites that you use regularly? The 2nd is “Getting enough water.” It makes so much sense. One question that has always nagged at me and for which I have gotten varying replies is does this only pertain to water or could any non-alcoholic beverage also qualify? Would coffee count as a viable beverage? Please say “yes” :-). My 3rd favorite is “Read novels”. I consider this a wakeup call as I haven’t read any kind of a novel in at least 10 years. That’s just sad. And I love reading! I’m going to go to my bookshelf, grab one and get re-started! 

    Thanks so much for sharing your tips. It gave me a lot of food for thought.

    Cheers,

    Norman

    Reply
    • Hi Norman,

      Yes, I use affirmations as well. The affirmations I use change all the time as I come across different ones that I resonate with. At the moment my favourite ones are “I choose to be well. I am happy. I am safe. I am love. I am peace”. These are ones that I picked up from some great meditation teachers when using the Insight Timer App.

      Your question about drinking water and non-alcoholic beverages is an interesting one. My understanding is that it is a “water” count so as long as water is there, you are good to go, like in dilating orange squash. There are many opinions about Coffee make with water. I would say that if you drink some coffee it would be ok but drinking a lot may be problematic. The problem with coffee is that it has caffeine in it and too much caffeine interferes with the human body. I wrote a post called Is Caffeine Bad For You which you might like to read.

      Regarding reading novels, I was actually in the same boat a few months ago, I hadn’t read any novels for ages and ages. Someone suggested reading might be a good idea and I resumed reading novels again. I am re-reading novels I read ages ago and I find that it helps me in managing my stress. I hope you have the same experience.

      Peace,
      David

      Reply
  59. A very informative and reassuring article. As a manager in the insurance industry, work can be stressful at times. Having read your article I can relate to a few of the techniques mentioned. One in particular “will it matter in 5 years time” is one that I utter on many occasions when the pressure is cranking up and the outcome is not looking favourable. I also like to go for a walk alone in the country side most Saturday mornings. Although I’m only gone for around 30 minutes, I switch the phone off and find that this time allows me to collect my thoughts from the previous week before and refocus the mind for the week ahead.

    As I go forwards, I will look to implement a few more techniques with drinking more water definitely top of the list.

    Reply
    • I am thrilled and delighted that you already use a few of them. Walking in the countryside is a good one. If you can be away from motorised traffic and the noises of motorised traffic it can help further. Based on how long you walk on a regular basis can have additional long term health benefits as well. The World Health Organisation recommend that most adults today should be getting in at least 150 minutes of moderate exercise per week and some types of walking can be counted towards this.

      Peace,
      David

      Reply
  60. I used to be an expert in getting stressed. I was in such a stressful job situation that when I saw my office building on the way to work, I could feel the adrenaline rush. My 10-hour workdays felt like 2 hours.   While at work, I drank lots of water, limited my coffee consumption to mornings only, and did some deep breathing exercises. That helped me cope with work and get through the day. During the commute home, I usually napped for 20-30 minutes. Fortunately, I was not driving. I finally solved the stress issue, I left the workforce.

    Reply
    • Hi Glen,

      Well done on identifying the primary source of your stress issue and taking corrective action. I hope now that your stress issue is resolved.

      Peace,
      David

      Reply
  61. Oh stress can be a killer. Science has proven this in many studies that I have read about. Some years ago when I was building up my business, the stress was too much. I began fainting for seemingly no reason that I could tell. After a few exams from Doctors, the conclusion was stress. My blood pressure was through the roof, causing the fainting. I had to make some changes in the amount of work I took on. I sure could have benefited from something like this, back then. 

    Reply
    • Hi Medeleine,

      Thanks for sharing your experience of stress. It sounds like you have good doctors who came to the conclusion that it was stress and you were then able to make some changes on the amount of work you took on.

      There are many different effective strategies to manage stress. This website shares a number of them.

      I hope that your stress has been returned to normal healthy levels.

      Peace,
      David

      Reply
  62. I have had a lot of stress in my life recently.  Mostly, mine has to deal with people that get on my nerves.  For instance, a coworker that won’t stop gossiping and management that is actually quite incompetent.  I have to admit it really does get under my skin, though.  

    Often times after work I get pretty stressed out about it.  I was looking for some advice on how to deal with this kind of stress.  Mostly, just dealing with people that you don’t really like.  It’s very hard for me since you got to see them every day.

    Reply
    • Hi Garen,

      I would suggest that you read this webpage again, and take notes of the different approaches I mention in this article that resonate with you. You may find that a number of them will help you with the different stressors you mention.

      One approach is to do meditation on a daily basis. The Insight Timer App is a app that runs on a smartphone and is a good way to learn and do meditation by listening online to different recordings by many different meditation teachers. You may find like I do that I resonate more with some meditation teachers.

      One meditation technique is called Loving-Kindness, which may be of special interest. So within the Insight Timer App, look Loving-Kindness up and listen to a few of them. Different meditation teachers focus on different approaches, so you may find yourself doing a few different ones (over time) to see which ones you resonate with the most.

      As well as meditation, have a look at walking, make sure that you have a good diet, get enough good quality sleep and make sure you laugh often. If you can exercise the stress off after work that may be an idea. Maybe a brisk walk for 10 to 30 minutes every day after work may help. Or maybe walking during your lunch break may be an option.

      Peace,

      David

      Reply
  63. Wow, this is an awesome guideline!

    Your entire website caught my attention, because struggle with severe anxiety. I have difficulty keeping my mind under control, and have experienced a lot of panic attacks. This is frustrating because I also have a lot of ambitious goals that I don’t want to give up, and this is sometimes at war with my mental health and stress levels.

    I’ve only turned to yoga once so far. It was Restorative Yoga, and it helped me a ton. I need to practice it more regularly, I was attending a class at the time. What do you recommend specifically for people with anxiety disorders? 

    Reply
    • Hi Jordan,

      I can only speak from my own experience of managing my stress and my anxiety. I have found that knowing and practicing a number of different techniques when necessary helps a lot.

      I have now practiced meditation every day since late October 2016, ranging in length from about 1 minute to over 2 hours per day. The over 2 hours per day would be a number of different meditation sessions during the day.

      I also walk on a regular basis and read novels for enjoyment most days now. Different techniques are necessary in my opinion because there is not as far as I know a “one size works for all people all of the time” solution. So you need to be curious and try out different experiments, find out different techniques, do the ones that you resonate with, “keep” the ones that you find useful and keep learning/doing the techniques that help you.

      For people with anxiety disorders I recommend a number of different ideas:

      1. Bookmark this site and explore this site in great detail. I have a number of different ideas and techniques which they may find of practical use.
      2. Learn how to meditate as meditation has a number of benefits which helps with anxiety disorders.
      3. Learn more about how the human brain works with anxiety. Knowing this will at least help a bit. See here for a review of an applicable book.
      4. It is possible that your doctor and other medical professionals may be able to help so consider what they recommend. For instance my doctor has me on a small medical dose which seems to be helping. A colleague of his recommended I see a counsellor as well, so I did for a while. I stopped that after 5 visits because I felt it was not helping. The first one or two sessions were helpful, the next ones were not in my opinion.
      5. As you found yoga helpful, consider taking it up a bit more.

      And you need to be kind to yourself, giving yourself as much time and space that you need. Meditation helps you with this process. 

      Peace,
      David

      Reply
  64. Thanks for the great article! As someone that practices meditation once in a while, it was a good insight for me. It’s good that you have this article up, so it allows more people to realize the importance of meditation.

    One of the big issues I find with meditation is the commitment. You talk about it here as well – but how do you recommend people learn to be disciplined to stick with the meditation routine? I know I find myself in a place where I skip meditation days for weeks and months just because I feel that I don’t have time to do so. 

    Reply
    • Hi Parmi,

      I am thrilled to hear that you practice meditation. I notice that you mention a potential issue with meditation is getting the time to do it, ideally if possible on a daily basis. Have a look at these six tips and see do they help you.

      Another idea is to know and practice short meditation sessions. I have learned a 3 minute unguided meditation session which gives me this flexibility. I learned a three minutes unguided meditation session in the “Anxiety And Panic: How To Reshape Your Anxious Mind And Brain” book (See my review here) and in the “Mindfulness – A Practical Guide To Finding Peace In A Frantic World” book (See my review here).

      Another option is to use the Insight Timer App which I discussed here. They have guided meditation sessions that are less than 5 minutes. They also have guided meditation sessions that are a lot longer!

      Peace,
      David

      Reply
  65. I have been a student of meditation for some time now, and it has pretty much saved my life.  The stress of a seventy hour work week will kill you if you can’t find a way to release your stress.

    Thank you so much for your very comprehensive explanation of why meditation is so important. We all need to meditate! Thanks… Clay

    Reply
    • Hi Clay,

      Meditation sure has a lot of benefits.

      Peace,
      David

      Reply
  66. Hi and thanks for this article. I agree that taking up meditation can be a huge stress reliever. Even if you know nothing about to meditate you will be surprised how easily you can get into it. Especially if we have your site on hand to take some great tips from. Your site flows very well and you have a strong set of visuals to bring your site to life. Thanks, Kenny 

    Reply
    • Hi Kenny,

      Thanks for your kind words. My site as you know contains a lot of practical information and tips about different ways to manage stress. Meditation is one way to manage stress.

      Peace,
      David

      Reply
  67. It’s amazing how meditation can influence your mind and body. Thanks for discussing some of the benefits of meditation. It’s unimaginable that the regular health care isn’t recommending this more often. They rather prescribe a pill, than that they admit that meditation could help too. I do meditate every morning and evening, and I am healthy, energetic and stress free:)

    Thanks

    Loes

    Reply
    • Hi Loes,

      Thank you for comments. I am delighted to hear that you practice meditation on such a regular basis and that you are healthy, energetic and stress free.

      Peace,
      David

      Reply
  68. Dear David, 

    Thank you for this wonderful article. I am so glad I bumped into your post. I am a firm believer that our mind and what we put in our conscience will manifest in our everyday lives. Basically, I truly believe that law of attraction is real and works by these principles.

    I have tried meditation before and while I was really consistent, I had great results from practicing it. I really like that you also mentioned this in your article. And even better you provided a tip on how to stay consistent with meditation.

    Can you let me know what motivated you to create this wonderful website?

    Strahinja

    Reply
    • Hi Strahinja,

      It is interesting that you mention the Law of Attraction. There are some guided meditation sessions and some short courses in the Insight Timer App that cover this. Just note that they may not have that as their main subject.

      I included a number of practical suggestions about adding meditation to your day in the post above.

      I touched on my motivation for creating this wonderful website here. Thanks.

      Peace,
      David

      Reply
  69. Hi David,

    What a great article.  It covers sooo much I am in awe really. And I bookmarked it as I want to check out some of the related articles as well.  Fantastic!!!

    I really do want to get into meditation as I know it is good for the soul.

    Thanks again David for sharing all you know on this. I don’t suffer anxiety but I do think we all have stressful times in our lives and it is great when you have the tools on how to manage it.

    Cheers, Sharon

    Reply
    • Hi Sharon,

      I have a very specific idea if you want to explore meditation in more detail:

      This is to do the Learn Meditation Course which is free on the Insight Timer App.

      Glad to hear that you do not suffer anxiety, lucky you. 🙂

      In my opinion a lot of different tools, techniques, mindsets and the like can help people in different ways. A lot of the techniques I mention in this article also would be great tools for self-improvement as well as stress and anxiety.

      Peace,
      David

      Reply
  70. Hi David

    Obviously you have spent much time researching, living and dealing with stress and I commend you on so ably organizing all your techniques into one article.  Some I found quite interesting and others I have tried myself from time to time.  Dealing with the management of disruptive “anythings” in our lives requires much discipline and different modalities depending on the situation.  Thank you for a well-written summary!

    Reply
    • Hi Sharon,

      Thank you very much for the compliment. I am highly motivated to manage my stress and anxiety better. Based on my experience of managing it, I have learned different ideas and techniques which help me. I hope that they help you.

      I wanted to include a number of the techniques into one article. I hope that you can quickly scan over the techniques and try out any that seem to resonate with you.

      Some are ideas that you may already know and have used elsewhere in your life, and never occurred to use as a “stress management technique”. I hope that the article helps you out.

      Peace,
      David

      Reply
  71. I have recently started doing something similar to your first stress management technique. Every day I have  a bunch of things I have to do and sometimes I start to get really discouraged thinking about them. My brain likes to head down the path of, “how in the world am I going to accomplish all these tasks?” And when that happens it wastes valuable time feeling anxious instead of actually getting started.

    I have found that simply by changing the voice in my head to say, “I want to…” instead of “I need to…” I suddenly feel much more capable. I think changing that word eliminates the shame from the sentence. The shame that will accompany the fact that we didn’t get something we ‘need’ to do, done. But if it’s something that we want to do, then if we completed it great and if not, that’s fine too.

    I was amazed at how well this worked for me right off the bat. Such a simple thing to do as well! 

    Reply
    • Hi Mariah,

      Wow. I love your you use a slightly different technique to my first one. Your technique and the one I explain as my number 1 technique really shows the power of words, even the power of words in our own minds.

      Another powerful phrase is “I choose to ….”. Using powerful phrases is very empowering and very effective, and can as you say work well “right off the bat”.

      Simple. Easy. Effective.

      Peace,
      David

      Reply
  72. Well I literally just encountered a very stressful discovery to my business right before I stumbled on your page and I was so glad to see the title of it. Thank you so much for channeling your own struggle into insights so others can benefit from it as I am benefitting from it right now.

    When I read the part about breathing deeply and intently that got me thinking that something that simple can be so helpful and I immediately started doing it myself. It is very easy to forget or underestimate. 

    I really appreciated the fact that you mentioned to not get stressed out and read the whole post as once.

    The other tips that stood out to me were the “brain dumps” as I practice meditation everyday as well and the “so what?” because it is easy to implement and very effective. I yelled an expletive with it as soon as I saw it lol

    —Francesco

    Reply
    • Hi Francesco,

      I am thrilled and delighted to hear that my post is helping you. That makes my day, getting comments like that. Thanks. 🙂

      I find it interesting and empowering that a lot of stress management techniques are actually usually easy enough to try out and see do they work for you. Breathing deeply is a good one.

      Once I started writing the post it just got bigger and bigger. I suggest that the article be bookmarked, because there is no way that you would read the whole thing in one go and immediately go out and start implementing all of the techniques that resonate with you.

      Actually yelling an expletive or more is also a good technique, assuming of course, that no one hears you. 🙂

      Peace,
      David

      Reply
  73. Stess managment has always intrigued me.  I consider myself “high-strung”, and frequently get knots in my upper shoulder muscles.  My dad was high-strung as well.  I’ve tried many of these techniques already and they absolutely do help.  I’d never heard of the Insight Timer meditation app, I have already downloaded it and will be trying it soon.

    Keep up the good work and thank you for the information!

    Reply
    • Hi Robin,

      Thank you for your comments. I am thrilled and delighted that you have downloaded the Insight Timer App. They have a brilliant “Learn How To Meditate In Seven Days” course which is in my opinion well worth doing.

      When you enter the Insight Timer App on a smartphone, click on the “meditation” tab (on my smartphone this is on the bottom), and you see a banner for the course (you may have to page down a bit), just click on it and away you go.

      Each lesson/session for that 7 day course, lasts between 10 and 15 minutes, and is well worth your time to help learn and actually do meditation.

      I hope that you enjoy using the Insight Timer App as much as I do. 🙂

      Peace,
      David

      Reply
  74. I always thought I was a master at dealing with stress back in my younger days, I loved the challenges that my career would get me jammed in. But I have to confess, as my children enter in their teens, and knowing that if I don’t bite my tongue on some issue’s that they will just rebel is taking its toll:)

    I really enjoyed your tips for dealing with stress. Many Thanks

    Reply
    • Hi Ropata,

      Learning Meditation on the Insight Timer App is a great way to manage stress in my opinion. Of course, I think that each of the techniques I mention in my post above should be considered, especially the ones that resonate with you. 🙂

      Peace,
      David

      Reply
  75. Great Post! Sorry for your suffering. I am glad you decided to share this to help others like yourself rather than bottling it up and keeping it to yourself.I realize the power of words to affect our lives and those around us but I never actually think about thoughts (that’s a bit trippy).

    I suppose that is where words start though. right? I think that using the word prefer seems to be worth a try. I also like the idea of evaluating the reach and lifespan of a decision. This is not just a great way to de-stress but also a good way to gain perspective. The CBT cycle is also quite interesting.

    I will definitely try this, especially the walks!

    Reply
    • Hi Renton,

      Yes, the technique of using the word “prefer” rather than “must” in your silent thinking is to be ‘kind to yourself’. I find personally if I say “I must do x” that I am putting myself under pressure. If I use “I prefer to do x”, I find that the ‘request’ is still there with a lot less pressure and that I appear to have a choice. If I do it, great. If not, no big deal.

      I hope that you enjoy your walks.

      Peace,
      David

      Reply
  76. Stress is most definitely harmful to our bodies. I try hard to keep my stress levels down, because I want to be around for a while longer. At times, it is hard to manage. Things get the best of me, and well I have a hard time getting rid of the stress, especially things that bother me.

    Reply
    • Hi Matt’s Mum,

      Meditation is one technique to help with dealing with things that bother us. Another way is to change your thinking. The quote “you do your thing, I do my thing” is one affirmation that may help you with this. There are many different ways to change your thinking.

      May you learn effective simple techniques that help you to deal with things that bother you.

      Peace,
      David

      Reply
  77. Stress can be a very difficult thing to deal with and every single person deals with it differently.  Just in the last year my family has had to go through so  much that every single one of us were stressed but each person dealt with it differently.

    I am one of those people that just keep everything inside but Im scared that one day it will all come to a head.

    Thank you for taking the time to write this article.

    Reply
    • Hi Dale,

      As you say, everyone deals with stress in different ways. Where this article wins out for me, is that a number of different techniques and approaches are discussed and practical advice on how to do these approaches are provided.

      Some of the ideas and techniques you would be able to do almost straight away, and most actually involve no actual costs. Some of them you may resonate with straight away and some of them you may find you actually enjoy doing.

      Meditation is a stress management approach that has a lot of potential benefits. It is a practice that may help you to manage your stress and help you with your concern that one day it will all come to a head. 

      May you manage your stress in enjoyable and effective ways, Dale.

      Peace,
      David

      Reply
  78. Thank you for this helpful post on stress management.I have been stressed since i got married due to bad relationship i had with my ex husband and i can say that stress is very harmful to people ‘s life.I tried to go to gym to do some physical exercises but i didn’t succeed until i found myself in a situation where i am about to be crazy.This situation showed me that i need some counselling and my counselor gave me the solution of starting stress management.

    I am happy that people can change their situation using stress management.

    Reply
    • Hi Julienne,

      I hope that your counsellor was able to give you some ideas about stress management. There are so many different approaches to stress management. This article alone has over a dozen different approaches. If just one or two of them help you to manage your stress, it would be great for you.

      May you manage your stress in enjoyable and effective ways, Julienne,

      Peace,
      David

      Reply
  79. Than you for this really useful post. I suffered with stress a while back and had to take a lot of time off work. I am doing better now but techniques like this will really help me to stay in a good place. I like the way that you discuss different stress management techniques that should be easy to actually do, now that I know about them. That is great. Thanks.

    Reply
    • Hi Chris,

      I am sorry to hear that you suffered with stress last year and had to take time off work. I am thrilled though to hear that you are doing better now. It can be a slow process. That is why an article such as this can be helpful. Having a number of simple and effective techniques that you can use to help manage stress on a proactive basis is a great idea and this is one of the areas where this article is a stress buster. Assuming of course that you actually start to do some of this techniques yourself on a daily basis.

      May you manage your stress in enjoyable and effective ways, Chris.

      Peace,
      David

      Reply
  80. Hey David,

    what an informative and captivating article, wow! You’ve done an amazing job David! I have learned a lot of new things today. What stood out for me the most was learning about these different stress management techniques that should be simple enough to actually do. I really enjoyed this article, it is honestly one of the best articles that I’ve read in a long time! Bookmarking this page for sure 😉 Thanks a lot and keep up the good work David !

    Reply
    • Hi Evald,

      Thank you. Quite often stress plays a role with our health. That is one really important reason to ensure that stress is kept to a healthy low level. Meditation is a great stress buster and is discussed in this article. 🙂 🙂

      In a lot of cases when people are stressed out, they are ‘low energy’ and do not always have the energy for activities that they enjoy. That is why some stress management techniques focus on ‘rebuilding yourself first’ at a pace that works for you.

      May you manage your stress in enjoyable and effective ways, Evald.

      Peace,
      David

      Reply
  81. I have a theory on counseling. It can be very useful if you aren’t too familiar with your mental and emotional patterns and can greatly open up your perspective to learn about yourself and their world we live in. On the other hand, you can reach a point where you no longer need it. After all a counselor is someone who will listen to your emotions. A well trusted friend can do the same. We counsel each other.

    Reply
    • Hi Arian,

      I agree with you. However talking things out with a counsellor can be helpful because you can be more open with a counsellor and that discussion may then lead to more enlightenment. Also a counsellor is supposed to be trained in different patterns of human behaviour and is supposed to know different ways in working with those different patterns of human behaviour.

      I agree with you regarding the point where do you end going to a counsellor and this is difficult. For me, if was after the fifth visit.

      Although we do counsel each other, there may be things happening in other peoples lives that I would not be the best person to talk to because I wouldn’t really know enough about that subject to really help you. 

      Peace,
      David

      Reply
  82. I’ve had some things happen lately to cause me some distress, and I find myself with anxiety quite often.  I am interested in meditation, and here I come to your article to find out there’s an app for that!  LOL!  Of course, there is!  I am really excited, actually, to have something at my fingertips that can help me.  Thanks for the great info!

    Reply
    • Hi Babsie,

      The Insight Timer App is a great App for meditation. They even have a 7 day course within the App that explains some meditation theory which you put into use straight away. I did that course a while back even though I was practicing meditation for a while before that, and learned new things as well.

      You can even do the course as many times as you like as well. I find that I pick up additional things I missed earlier or relearn things I forgotten.

      I find the App great and hope you do too.

      Peace,
      David

      Reply
  83. David thanks for refreshing my memory about the fight, freeze, or fight mental process us humans go through.

    It was really great that you shared a free app with guided meditation and I am definitely going to check that out.

    Of course after I read your review. 🙂 Meditation is definitely a healthy practice that takes the right mindset and having the right guidance is going to help me improve just about every facet in my life.

    Love the website and going to check out some of your other articles as well.

    – Jay S.

    Reply
    • Hi Jay,

      You are welcome. The fight, freeze or fright process is one of the reasons why us humans are still around today. It helped our forebears to survive. If a tiger was hungry, you sure did not want to be his dinner. 🙂 🙂

      In our modern world, it can be triggered for relatively minor things and/or for a long time, which can lead to unhealthy stress or unhealthy anxiety. If is of course still vital that we keep this process, so that we can jump out of the way very quickly if something unusual happens, like a bus heading in our direction with no intention of stopping.

      The Insight Timer App is really great and includes access to a large number of online guided meditation sessions. I find that listening to different meditation teachers with different approaches very interesting and useful. Most of them I resonate with, and the ones I do not, I simply stop it and ignore the rest of it, no big deal.

      I hope that you enjoy my other articles on this website and that the information helps you to manage stress more effectively and with more efficiency. I think that even if pick up even one technique that resonates with you for your stress management, it is well worth that time. 🙂

      Peace,
      David

      Reply
  84. I’ve known about the benefits of meditation for many years but didn’t start using it on a regular basis until about a year ago. A good friend had told me about how much it had helped her when she went through the sudden loss of both of her parents . My stressful event started when my adult son moved home after graduating from college and was very depressed and uncommunicative about his plans for looking for a job. I have been using the app Calm (per the recommendation of my millennial daughter) and it’s been amazing. So much of it is about the breathing, I totally agree!

    Reply
    • Hi Lynn,

      Breathing slowly and deeply is a common component in different meditation techniques. Or at least in the different meditation techniques that I have done. 🙂

      The great thing about breathing in a planned on-purpose manner (as compared to ‘normal’ breathing) is that you can usually do it anywhere and anytime. No one around you is aware of what you are doing internally. Just don’t breath out with a loud sigh. 🙂 You can do a silent sigh softy in your head instead.

      You might find the “Loving-Kindness” meditation technique of special interest. I assume that the app Calm has guided “Loving-Kindness” meditation sessions. I know that the Insight Timer App does.

      I hope your daughter and you were able to convince your son to take up doing meditation. Meditation is a great life skill to have.

      Peace,
      David

      Reply
  85. Very interesting and informational article on stress, I learned after struggling for many years with stress a good is as you say change your thinking.

    Most of us who feel stressed out much of the time are negative thinkers, so when I changed my negative thinking to positive thinking I became less stressed and I even am off all my anxiety medications.

    Reply
    • Hi Jeffrey,

      A good strategy today is the change your thinking route. I would not necessary say that most stressed people are negative thinkers, I would say that their thinking style needs to be looked at and possibly changed. Instead of thinking something like “why is it always this crap?”, change the thinking to something like “how can I make it better?” and in this simple example, you see that your mind serves you better with the second question.

      I am thrilled and delighted that you are off all of your anxiety medications. Well done. 🙂 

      Peace,
      David

      Reply
  86. Thanks to technology there really is an app for everything!!  Your article is refreshing as well as it talks about the freeze,fight or fright part of stress. Right now unfortunately I would fit into at least two of those categories at any given time. With financial stress and figuring out just how to live daily. I might just have to download this. Is it true that you can think more rationally after meditating?

    Reply
    • Hi Cathy,

      Yes, it is amazing how technology can help us, if we can find the right technology. 🙂

      Meditation is great for a number of reasons. One reason is that all you really need is some time and a tiny bit of “know-how”. The Insight Timer App helps you to meditate. They even have a free 7 day course that teaches you how to meditate, great for beginners and also experienced meditators. I found by doing that course, even though I was an experienced meditator at the time that I learned something and found it time well spent. 

      If you are making decisions when your body or mind are not fully rational, you may make the “wrong” decision. Meditation can help give you a pause and a side effect of that pause, is that you may find yourself more rational. 

      I saw somewhere that in the “freeze, fright or fight” response, your internal blood resources are routed to areas of your body for the “freeze, fright or fight” and not so much to the front of your brain where rational decisions are made. Meditation helps you to relax and pause, and therefore helps to reduce the “freeze, fright or fight” response when it is not strictly necessary, and helps to increase blood flow to the front of your brain, which in turn may assist you with rational decision making. Of course, you may need to practice meditation for some time before you see this benefit, as it may take some time to calm down the “stress box” component of your brain that is mainly responsible for your “freeze, fright or fight” response.

      Using the Insight Timer App is a brilliant way to learn meditation. If nothing else, the time spent doing meditation is time for yourself and a side effect of that is usually some relaxation for your mind and body which also helps.

      Peace,
      David

      Reply
  87. I found this interesting. I found the “will this matter in 5 years” quote very helpful and insightful. I am not a stressful person and am very easy going, simply taking what comes at me and going with it. However, there are times when stress does get the best of me, and I have never thought about it in the sense of future outlook. The times I get stressed the most is being late to an event or appointment. I hate it and it kills me. However, asking that question will help me not worry in the moment. Thanks

    Reply
    • Hi Kyle,

      I am glad that you liked the quote. I try to write content that can be used straight away and that is not too difficult to actually do. I heard similar things to that quote when I was younger, however, never actually thought that it is a “stress management tool” until someone suggested it to me. Once they did, the dots were connected.

      I find that knowing more stress management techniques helps me to manage my stress better and more effectively.

      Peace,
      David

      Reply
  88. I love how you used the quote (the one about will this be important in 5 years) to define such a great way of managing stress. I found that this is something i have done in the past without realizing I could use it in nearly every stressful moment. Thank you for such a well thought out article! I enjoyed it!

    Reply
    • Hi Anita,

      Thank you for taking the time to say that. Much appreciated. I learned a number of stress management techniques which I have mentioned in this article. I find that knowing more stress management techniques helps me to manage my stress.

      Peace,
      David

      Reply
  89. Hi David,
    I’m glad I found your website, it will help me to get some ideas to manage my stress.
    Hard to believe I have some stress problems while I live in the country, but todays world is not easy to stay far from any kind of problem.
    I will write down these phrases you kindly shared with us in your loving-kindness meditation section, I will keep them at hand to read one when I notice myself getting again in a stress moment.
    Alejandra.

    Reply
    • Hi Alejandra,

      I am delighted that you found my website. I am thrilled that you are going to write down the phrases I shared in my article. Try practicing loving kindness mediation every day as a quiet time for yourself. Use loving kindness mediation if you are stressed or not. 

      Peace,
      David

      Reply
  90. I really like your tip on how to reduce soft drinks intake, slowly – a couple days at a time – while increasing the water intake.

    I’m sure it’s very effective. I personally have quit drinking soft drinks replacing them with water and sometimes water with lemon. And I feel a lot healthier. 🙂

    Thanks for sharing these great tips!

    Reply
    • Hi Eliane,

      I agree, once you have some sort of plan and slowly reduce your soft drinks intake by increasing your water intake at about the same rate or even more, after a week or two, you are no longer drinking soft drinks or at least, you have reduced your soft drinks intake substantially, you feel a lot healthier. Also, having too much caffeine inside you is not good for you and soft drinks are a source of caffeine.

      Peace,
      David

      Reply
  91. Wow, that is quite the achievement to cut back on coffee like that! I’ve been struggling to get away from coffee for quite a while now. I’ve noticed that I get stressed and agitated when I drink too much coffee, but I still need the caffeine to get my brain to wake up lol. 

    Maybe I should consider doing what you’re doing. Drink green tea and only coffee on special occasion. What kinds of green tea do you drink? I know there are many flavoured ones and some of them are just very bitter.

    Reply
    • Hi Petra,

      Thanks. I must say I was very impressed with I cut down on my coffee intake. I gradually cut down on the amount in small increments and increased my water intake by the same amounts until I got it down to about one mug of coffee a week.

      At this stage, after drinking green tea for health benefits for two to three months, I stopped drinking green tea because I discovered that drinking green tea may make some of the medication I am taking less effective than they would otherwise be.

      I was drinking green tea that I purchased in my local supermarket. They were normal green tea bags from a well known local brand. They were bitter and it took me a while to acquire the taste. I was drinking green tea for health benefits so I opted to put up with the bitter taste. Then I discovered that drinking green tea when taking some medications is not a good idea at all which as you know, I have discussed at some length in my article above.

      All the best Petra,
      Peace,
      David

      Reply
  92. Meditation is awesome. I use an app which is a guided meditation. It is so relieving to have momentary flashes of pure presence but it is so fleeting…unlike some thoughts that we choose to keep. It can be hard to maintain but like anything else takes dedication. I found your insight very expansive.

    Reply
    • Hi Arian,

      I agree with you that meditation is awesome. I use a mixture of guided meditation and unguided meditation. I find that they both have something great to offer. I use the Insight Timer App as it keeps records of each time I meditate. I have set up a few different profiles of the meditation I want to do – for 3 minutes with a bell going off every minute is one of them. I find that using this app helps me to maintain this habit.

      May you continue to enjoy your meditation,
      Peace,
      David

      Reply
  93. Hello there! I’m a college student and I’m stressing out because there’s a lot of exams and projects that I need to do. I read your article about managing stress and I found it very informative and interesting. I want to try it but is it effective in my situation? And if so, do I need to write 3 things that I’m grateful for that day or just in general? I really appreciate your response.

    Reply
    • Hello John,

      The main benefit of writing down 3 things that you are grateful for is that it lets your mind de-focus away from the things that may be stressing you. You try to do it every night.

      The things can be in general however I think it is better if it is something very specific for that day. For example, having good health is general however a really important one. Having good health which allowed you to enjoy a really enjoyable hike with friends would be very specific.

      There may be times when you can not think of 3 things, so you try to think of 2 things on those nights.

      There may be times when you can not think of 2 things, so you try to think of 1 thing on that night.

      There may be times when you can not think of 1 thing, know that the process of just searching helped.

      Also by writing them down in a journal, you could review the journal and that would bring you joy and happiness when you recall those things that you are grateful for. Remember when you are going that, your mind is de-focused away from the things that may be stressing you.

      The really important thing is not to get stressed out doing this. So just give yourself a few minutes to do it, and if you think of things, great, write them down. If you do not think of things, know that the process of just searching helped. 

      Good luck in your exams,

      Peace,
      David

      Reply
  94. I love the section where you discuss meditation to release stress. In the past I have used meditation as a way to deal with cancer. Being a trained counselor/hypnotherapist I would say this meditation is the best method to deal with any type of stress a person carries. 

    The distress off stress can truly hinder a person and I like the app you have recommended. Not everyone meditates the same way, so having options of meditating is wonderful. Thank you for providing this very valuable information.

    Reply
    • Hi Jag,

      Thank you for sharing your story in how meditation helped you. 

      One thing that I love about the Insight Timer App is that there are a large number of meditation teachers that developed and continue to develop guided meditation sessions. A number of them are counsellors or hypnotherapists or psychotherapists or CBT therapists or therapists and so outline different meditation approaches in their guided meditation sessions. By following these guided meditation sessions online, you also can benefit from this vast array of human expertise and experience in this area, which I think is great.

      Peace,
      David

      Reply
  95. I have used mindfulness and meditation to help reduce stress in the past and have found it useful. It is something that I let slip by the wayside because I’ve gotten so busy and stressed (pretty ironic), but your article has reminded me that I should start using it again.

    The deep breathing is what I find helps me the most. It is simple to do and you can do it anywhere. The first thing I do when I feel myself getting stressed is take a nice deep breath. This lets me take a mental step back and tell my brain and body that I want it to calm down.

    Now that I’m going to start meditating again, I will have to check out some of the apps you mentioned. Thanks!

    Reply
    • Hi Taylor,

      One thing that I find that helps me to maintain my meditation steak is the fact that my meditation steak is now a pretty good number in my opinion with no let up. As you may know, a meditation steak is the number of consecutive days that you have done meditation. 

      At this stage, I don’t want to miss doing meditation for one day as I do not want my current meditation steak to be reset back to 1. Even if I am real busy, I can always do a 3 minute unguided meditation session to help me maintain my meditation steak. And in the process of doing that, I am benefiting from actually doing meditation every day.

      I find that the options inside of the Insight Timer App give me great flexibility regarding my meditation steak.

      Peace,
      David

      Reply
  96. I really enjoyed reading this article, especially the area about meditation. I have never really given meditation much thought. I do understand how powerful our mind is and that it constructs our reality through perception. Everything we see and feel is just a representation of reality. I feel that most of the amotions that plague us are self inflicted. If we look at the rest of the animal kingdom we will not find envy, greed, hate, irrational fears, ect. I think that in learning how to control these emotions can shine light to who we truly are. Thanks for the insight.

    Reply
    • Hi Anthony,

      Yes, meditation has a number of great benefits. One thing that I live about using the meditation Insight Timer App is that I can do online guided meditation sessions developed by different meditation teachers. I find that I resonate with some more than others, which is to be expected. 

      I also find a wide range of topics covered in different sessions. So over time, I get additional useful insights which I find interesting and of benefit.

      Peace,
      David

      Reply
  97. Hello David

    This is a great topic and I’m sure would be beneficial to a lot of people.

    Reply
    • Hello Angie,

      Thanks for your comments. I believe very strongly that knowing and practicing good stress management techniques has got to be good for many people. A lot of the techniques I mention in this article many people would know however not practice on a regular basis as stress management techniques. I hope that readers of my blog will have this practical information and knowhow to hand should they ever feel stressed.

      Peace,
      David

      Reply
  98. Hi David, nice article. Your in-depth analysis of meditation is truly superb. I used to practice meditation a long time ago like in my teens and couldn’t get the focus or the rhythm that would’ve helped me master the “art”. I always felt frustrated because I wanted to really unlock some mental doors in my mind via meditation and I just always felt like it was harder than it really was.

    Your article is and would be a great benefit to anyone who is looking to meditate and master everything they need to gain that focus which is something I felt I always lacked. Interestingly, I still do meditation every now and then but not as often as I like.

    My question, can meditation really be used to open doors in your mind so as to unlock mental abilities or how does that work?

    My second question, what motivated you to take up meditation; was there a time in your life when you felt it was really necessary?
    Your article is awesome!

    Reply
    • Hi R.J.,

      Thanks for your comments.

      Have a look at the 6 tips I mention in my article above. You may find that they actually address some of the problems that people who take up meditation face. It is interesting to note the problems you faced.

      These days I think that a mixture of those 6 tips along with using the free Insight Timer App will most likely go a long way in overcoming these common meditation issues. The Practical Meditation book will also help as it includes enough information to allow you to practice 39 different meditation techniques. Some of which you will like more than others. 🙂

      Regarding your first question, Meditation has loads of benefits. These include but are not limited to:-

      • Less Stress
      • More Well-being
      • Less Anxiety

      Regarding your second question, I took up meditation to help me manage my stress and anxiety. Without meditation, I do not know where I would be today.

      Peace,
      David

      Reply
  99. I have heard of so many benefits of meditation already. Looks like I am missing out a lot.
    Whenever I come across an article on meditation, I will ask myself should I be doing it. Well, ask and forget that is.
    Your post here has given me something to think about. I will read the articles you have on meditation here to find out more after this.
    Thanks for sharing!

    Reply
    • Hi Sharon,

      Please do read the articles where I mention meditation here. If you enter ‘meditation’ into the search box here, you find a list of articles where I mention meditation. I do not think you can go wrong with meditation. Doing meditation sometimes will give you some benefit however doing it daily gives you more benefit over time.

      Peace,
      David

      Reply
      • Thanks for the advice, David. Appreciate it.

        Reply
        • Hi Sharon,

          You are welcome. If you have any other questions or queries about this, please feel free to leave a comment.

          Peace,
          David

          Reply
  100. It is so amazing to see the affects that stress can and do have on so many persons. I believe that the time has come to take a hold of stress and to do all that we can to win the war on stress.
    Stress can cause the body to break down but it is good to know that we can fight back and win the war on stress.

    Reply
    • Hi Norman,

      Yes, it is great to know that we can win the war on stress. However we need to be prepared and be taking preventive actions to help reduce its affect on us as individuals ideally before it affects us too much. This is where education on stress management techniques is so useful and is the main reason why I develop and maintain this website. I hope that the information here helps you with your war on stress.

      May you be free of stress.

      Peace,
      David

      Reply
  101. I like the idea of writing down 3 things to be grateful for every day. I completely agree with this! It works when you are not stressed also. Doing this helps you to realise that life could be worse and take notice of the good things that happen to you everyday. It’s easier to have a negative outlook especially with bad news coming through our airwaves all the time but we have to make a conscious effort to be positive. Thanks for the reminder.

    Reply
    • Hi Thea,

      That’s great. One additional thing that I do now, is that I got a small notebook, and I enter my 3 things that I am grateful for in that small notebook most days since I got the small notebook. I have filled it every day for the last 39 days, except for 3 days, so I am pretty proud about that. Most of the time, I find that I am not duplicating earlier things that I am grateful for, which is great. It takes a bit of effort though, however I think it is well worth it.

      The cost of implementing this idea is next to nothing along with a small time commitment towards the end of each day to actually think about what you are grateful for and to note it down. I find that knowing more stress management techniques helps me to manage my stress which is one reason why I think this post is so popular.

      Peace,
      David

      Reply

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