Chapter 4: TOP TEN for Reducing Stress

Stress Reduction SydneyWe live in stressful times in a changing world and we can all be guilty of getting caught up in either everyday stress or the stress a mind can generate when its been under strain for too long.

Prolonged Mental Stress can lead to Anxiety Symptoms or develop in to more serious conditions like Anxiety Disorders. So it is important to catch stress early before it takes a strong hold.

Angela Petridis, Clinical Psychologist at Physico City Physiotherapy Sydney CBD, helps us all out with her Top Ten Tips for reducing Stress in 2015!

Next time you are feeling stressed and things feel like they are getting out of control or you feel you are reaching your limit. Here are some helpful hints about what you can do:

  1. Go for a 15 minute walk. Exercise helps release Endorphins “happy hormones” and begin to reduce stressPsychologist Sydney
  2. Go to a quiet place and sit, either outdoors or by a window if you can – appreciating nature or the great outdoors can really help
  3. Take a few deep breaths – in through the nose and out through the mouth – feeling your body fill with air and then relax
  4. Separating yourself from the situation physically, also helps you to mentally let go – go to another room. Have a “Happy Place” full of things you enjoy
  5. Take on a mental position of gratitude. This may seem abstract and difficult; what it actually involves is trying to remember all the good things in your life; your friends, family, people that are there for you. What is really important in your life, what gives you a sense of meaning or purpose. You could try writing down 3 things in your day that you are grateful for. This is a good practice to try daily.
  6. Try some Meditation. Meditation is a good way to quieten the mind and clarify your thoughts. You may try meditation as a member of a group, or you can try Guided Meditation (or find your own on Google, You tube), or try a meditation CD or Podcast. Or simply try closing your eyes, and see how many sounds you can identify around you, really focus and let your thoughts pass you like traffic rather than focussing on any individual one.
  7. Try guided Slow Breathing Exercises, like this one: Stop breathing for 10 seconds, take a deep breath breathe in for 3 seconds through your nose, and breathe out for 3 seconds. Do this for 1 minute and repeat the process. Slow breathing helps to slow down your heart rate and improve shortness of breath. You could do this, 3-4 times a day (if needed).
  8. Challenge any negative thinking, eg., ‘I’m too busy’’, ‘’I cant do this’’.  Ask yourself  “Where is the evidence for this thought?’ or “Am I letting my emotions get the better of me?” and “What can I do differently?” Be kind to yourself
  9. Muscle relaxation exercises. Try tensing and then relaxing all the major muscle groups in the body. This helps to induce a feeling of relaxation.
  10. Book a Massage. The simple act of doing something nice for yourself and taking time away from your day to help your body and mind heal will give you a great feeling of positivity and kindness to yourself.

If you are finding these methods are not fully relieving your stress, then please come and see Angela. Highly qualified to take care of you, Clinical Psychology uses proven methods to relieve stress, depression and anxiety. Make a change this new year! Book now on 9267 3775 or Contact Us Online today