To build habits that help you beat stress, you can use a variety of techniques that focus on understanding your stress triggers and creating new, healthier responses. Here’s how you can approach building those habits:
1. Understand Your Stress and Anxiety Habits
- Recognise that anxiety is a habit: Your anxious tendencies are often learned behaviours that have become ingrained over time. This means that you have the power to change them.
- Identify your stress triggers: Pay attention to what situations, thoughts, or feelings cause you stress. Knowing your triggers is the first step in changing your reactions.
- Map your habit loops: Understand the cycle of trigger, behaviour, and result related to your stress. When you understand how your mind is working and what reward the behaviour is giving your brain, you can make changes. This helps you to see how your habits are playing out.
- Be aware of your body’s stress signals: Notice the physical signs of stress in your body. This could include increased heart rate, shallow breathing, muscle tension, or changes in temperature. Awareness helps you intervene early.
- Notice your internal dialogue: Pay attention to your self-talk during stressful moments. Negative self-talk can intensify stress and anxiety.
2. Implement New, Healthier Habits
- Practice diaphragmatic breathing: Take slow, deep breaths, expanding your belly as you inhale and contracting it as you exhale. This activates your parasympathetic nervous system and promotes relaxation. You can try placing a book on your belly to help you see the movement.
- Incorporate mindfulness: Practice being present in the moment by noticing your thoughts and feelings without judgment. Mindfulness helps you distance yourself from negative thoughts and can reduce stress. You can start with simple breathing exercises.
- Use sensory information to your advantage: Engage your senses to shift your focus away from anxiety. Pay attention to what you see, hear, and feel, and use this to change your perception.
- Set boundaries: Learn to say “no” to requests that add to your stress. This is an act of self-care. Respecting your own limitations doesn’t mean disrespecting others. Be clear and concise when setting boundaries.
- Schedule self-care: Put self-care activities on your calendar like you would any other important appointment. Make time for things you enjoy and that help you relax.
- Use positive self-talk: Replace negative self-talk with kind and encouraging words. Talk to yourself like you would talk to someone you love.
- Engage in regular exercise: Physical activity helps your body deal with stress by improving your tolerance. It also helps you manage the physical symptoms of anxiety such as shortness of breath and a pounding heart.
- Reduce caffeine intake: Limit or eliminate caffeine to help your nervous system relax. Caffeine can negatively impact your stress and anxiety levels.
- Create a calming environment: Minimise clutter, turn off negative news, and surround yourself with supportive people.
3. Create a Consistent Routine
- Establish a daily routine: Regular routines can help create a sense of stability and control. Make sure self-care is a part of your routine.
- Make time for recovery: Schedule restorative activities such as mindfulness exercises, relaxation, or anything that brings you joy. These help you recover from stress.
- Practice regularly: Havening techniques, like any other strategy, are most effective when you do them regularly.
- Be patient with yourself: Remember that changing habits is a process, and it’s important to be kind to yourself as you go.
4. Focus on Positive Change
- Replace negative habits: Replace negative situations with positive ones. This might mean engaging in activities you enjoy, meeting new people, or finding fulfilling hobbies.
- Embrace your flaws: Accept that you’re not perfect. Focus on your strengths and the progress you’re making, rather than your weaknesses.
- Be assertive: Express your needs and desires, and make sure you’re being treated with respect.
- Use the language that soothes you: Develop an internal dialogue that supports you.
5. Track Your Progress
- Keep a journal: Record your thoughts, feelings, and experiences. This will allow you to identify patterns and track your progress.
- Notice the contrast: Pay attention to the difference between tension and relaxation, and how you move between those two states.
- Celebrate small wins: Acknowledge each step you take towards managing stress.
6. Use Mindfulness and Acceptance
- Practice mindful breathing: Use your breath as an anchor to the present moment. Focus on the sensation of your breath without trying to control it.
- Observe thoughts and feelings: Notice your thoughts and feelings without judgement. Allow them to come and go without getting caught up in them.
- Acceptance instead of control: Understand that struggling against your emotions takes energy and does not work long-term. Instead, learn to accept those feelings and “ride the waves” of anxiety.
7. Shift Your Mindset
- Challenge negative thinking: Use objective analysis to reframe negative thoughts. This can help lessen their impact on your life.
- Focus on what you can control: Change what you can and accept the rest.
- Approach stress with curiosity: Use curiosity as a way to step out of your anxiety habit loop.
- View challenges as opportunities: Try to see challenges as chances for growth, rather than things to avoid.
8. Integrate New Behaviours into Daily Life
- Incorporate positive habits: Create daily habits that reinforce positive feelings. Consistency is key to reducing your anxiety levels.
- Be flexible: When you feel stress, be aware of your automatic responses and challenge them to create flexibility.
- Do the opposite: When you notice a stressful behavior, try doing the opposite to create new patterns. This can also include responding to situations differently.
By combining these strategies, you can begin to build new habits that help you manage and overcome stress and anxiety. Remember to be patient with yourself, celebrate your progress, and stay consistent with your practices.