Introduction:
Stress is a common part of life, but when it becomes ongoing and overwhelming, it can significantly impact our well-being. This blog will explore practical strategies to manage high levels of ongoing stress, drawing from Acceptance and Commitment Therapy (ACT), trauma-informed approaches, polyvagal theory, and the philosophical lens of absurdism. These methods can help you build resilience and regain a sense of control over your life while embracing the inherent unpredictability and absurdity of existence.
Section 1: Understanding the Sources of Stress
Identify and acknowledge the various sources of stress in your life. This could include work pressures, financial concerns, relationship issues, or past traumatic experiences. Understanding where your stress comes from is the first step in managing it effectively.
Section 2: Acceptance and Commitment Therapy (ACT)
ACT emphasizes accepting your thoughts and feelings rather than fighting them. This can be particularly helpful in managing stress. Here are some key ACT techniques:
- Mindful Awareness: Practice being present and fully engaged in the current moment. This helps in reducing the overwhelming nature of stress.
- Cognitive Defusion: Learn to see your thoughts as just thoughts, not facts. This can reduce the power of stressful thoughts.
- Values Clarification: Identify what truly matters to you and use these values to guide your actions, even in the face of stress.
Section 3: Trauma-Informed Approaches
For those with a history of trauma, it’s crucial to understand how past experiences can influence current stress levels. Here are some trauma-informed strategies:
- Safety and Stabilization: Create a safe environment for yourself. This might involve setting boundaries, creating a calming space at home, or seeking support from trusted individuals.
- Grounding Techniques: Use grounding exercises to bring yourself back to the present moment when stress feels overwhelming. This could include deep breathing, focusing on your surroundings, or using sensory objects like a stress ball.
Section 4: Polyvagal Theory
Polyvagal theory explains how our nervous system responds to stress. By understanding this, we can use techniques to calm our system:
- Deep Breathing: Slow, deep breaths can activate the parasympathetic nervous system, promoting relaxation.
- Social Engagement: Connecting with others in a safe, supportive way can help regulate your nervous system.
- Movement and Exercise: Physical activity can help release built-up tension and improve your overall stress resilience.
Section 5: Embracing Absurdism
Absurdism, a philosophy popularized by Albert Camus, can offer a unique perspective on managing stress. It emphasizes finding meaning and joy despite the inherent meaninglessness of life. Here are some ways to incorporate absurdism into your stress management:
- Laugh at the Absurdity: Recognize and embrace the absurdity of life’s challenges. Sometimes, the best way to cope with stress is to find humor in the situations that seem overwhelming.
- Surrender Control: Understand that not everything can be controlled or fixed. Accepting the unpredictable nature of life can reduce the pressure to find perfect solutions to every problem.
- Live Fully: Absurdism encourages living passionately and fully in the face of life’s uncertainties. Focus on what brings you joy and fulfillment, regardless of external circumstances.
Section 6: Daily Practices for Resilience
Incorporate these practices into your daily routine to build resilience against ongoing stress:
- Mindfulness Meditation: Spend a few minutes each day practicing mindfulness meditation. This can help reduce stress and increase your ability to stay present. Remember even 10 seconds of bringing yourself back to the present can be beneficial in managing stress. This can be as simple and as powerful as wriggling your toes or focusing on your breathing. Maybe a couple of slower, deeper breaths. This can be done ANYWHERE at ANYTIME. Practise makes perfect!
- Journaling: Write down your thoughts and feelings regularly. This can be a helpful way to process stress and gain perspective.
- Healthy Lifestyle Choices: Prioritize sleep, nutrition, and regular physical activity. These basic self-care practices are essential for managing stress.
Conclusion:
Managing ongoing stress requires a multifaceted approach. By combining strategies from ACT, trauma-informed care, polyvagal theory, and absurdism, you can develop a toolkit to help you navigate stressful situations and build resilience. Remember, it’s important to be patient with yourself and seek professional support if needed. Embrace the absurdity, live passionately, and find meaning in every moment.