Stress ‒ Think About It As A Number On A Scale ‒ What’s Your Number?!
Updated: May 23, 2022
Written by: Michelle Terry, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Your head starts spinning. Your body tenses. You can’t think clearly. Your heart is beating faster. Yup, we have all been there. Hello, STRESS. We didn’t invite you in. So how do we get you out?
What is Stress? Simply put, stress is our body’s response to pressure. It is an uncomfortable and unwanted reaction that is often triggered by anxious thinking or demanding circumstances. Unfortunately, many of us suffer from elevated stress levels that negatively impact our everyday functioning and happiness.
Think about stress as all of the “stuff” or “background noise” that builds up throughout the day. I invite you to think about that noise in terms of a number on a scale of 1-10. We can’t show up and function well at an 8. At that elevated level of stress, one cannot convert and actualize their goals of happiness, productivity and positive interpersonal communications.
Well, here’s the good news! There are effective refuel and recharge strategies that allow for and promote the release of energy that will support a numerical reduction in your stress level. Think about these as tactics for achieving a quick and easy de-escalation. Lower numbers will help manage your stress and support the attainment of your goals. So, what are some of the most effective ways to bring down your number?
Here are 3 quick, easy and effective strategies for dealing with stress:
1. Physical activity: Physical activity is one of the best ways to positively release energy. Exercise promotes the release of serotonin, our body’s natural mood-boosting chemical, which can help keep your mood elevated for several hours. So, whether you are going for a walk or run, exercising at the gym, or doing some yoga, stay active and bring that number down!
“Serotonin in the brain is thought to regulate anxiety, happiness and mood” (Annamarya Scaccia, Healthline August 19, 2020)
2. Visual imagery combined with deep breathing: Take five deep breaths, close your eyes and imagine yourself in your happy place. Dissociation from the time, place or event that spiked your stress level is a fast and effective way to relieve that stress. So, think about relaxing at your favorite beach or finding security in the embrace of a loved one and bring that number down!
3. Positive self-talk: Be your own best advocate. Have three fast and effective lines you can repeat to yourself. “You can do this”, “You are not alone”, “You have been here before and have gotten through it successfully”. Give yourself a pep talk and bring that number down!
“Positive self-talk enhances your well-being and helps you effectively manage stress” (Shonna Waters, Ph.D.; BetterUP June 9, 2021)
While these are just a few examples of common and effective de-escalation strategies, the most useful tools are the ones that feel authentic to and work for you. Like most things in life, you need to experiment and practice so you can figure out what works best for you.
So, what’s your number? Take charge today and bring that number down!
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Michelle Terry, Executive Contributor Brainz Magazine
Michelle Terry is a Clinical Psychotherapist working out of a private practice in NYC. She is passionate about helping her clients thrive and live happier by positively addressing challenges and stresses that result from everyday obstacles, complex social and romantic relationships, school/work life imbalances and major life transitions. As a Solutions-Focused therapist, Michelle believes in establishing healthy and clear objectives, while working closely with her clients to develop a concrete plan to reach their goals. She is extremely dedicated to each and every one of her clients and derives such joy seeing them live their lives in a way that promotes the most social, emotional and physical happiness!
