Stress Management

Strategies for Effective Stress Management

Strategies for Effective Stress Management

Stress is part of life and comes in response to minor challenges or major crisis. While we can't always control our circumstances, we can control how we respond to them.


When stress becomes overwhelming, or chronic, it can take a toll on our well-being. Stress can affect our social, emotional, mental, spiritual and physical health. The same stress responses that are meant to protect us in the case of real danger can actually have a negative impact on our well-being if our bodies remain in a stressful state. Here are a few tips to reduce stress and increase a state of calm.


S.T.O.P.

  • Stop what you are doing and take Stock (checking in with your head, heart and body)
  • Take a breath (direct your awareness to your breathing, take 3 slow, deep breaths)
  • Open and Observe (expand your awareness outward)
  • Pause, Ponder other possibilities, then Proceed


Use Mindfulness Skills by being present in the moment on purpose.  Stress usually results from ruminating about the past, “I wish I had … “or “they shouldn’t have…” and by focusing on the future, “I should be …”   or “what if….”.  When we are mindful and focused in the present moment, we are allowing ourselves to be in a state of calm well-being.

  • Focus on your breathing for 2 minutes to begin with and lengthen this over time.
  • As your mind wonders, and it will, gently observe your thoughts like waves as they come and go, without judgement, then slowly bring it back to your breathing.
  • Research shows that practicing mindfulness even 5-minutes a day can alter the stress responses in our brain and body.


The Four W’s

  • Walk (exercise however you enjoy most)
  • Water (drink 12 -15 cups a day)
  • Write (keep a journal, draw, be creative)
  • Weight (eat nutritiously, avoid excess sugar)

What is Acceptance Commitment Therapy (ACT)?

26 February 2024
Acceptance Commitment Therapy (ACT) is an evidenced-based therapy that has been scientifically studied for over 30 years through hundreds of randomized controlled studies. ACT has been found to be very effective in treating anxiety, depression, grief, stress and trauma along with many other conditions. The focus of ACT is to develop the ability for intentional, values-guided action. The more we cultivate this ability, the potential for living a fulfilling and meaningful life increases. ACT is about taking action: to solve problems, and do things that make life better and more fulfilling. ACT is acceptance focused, not just on the presenting problem, but a whole life approach focus. ACT is about being present, and more flexible with thoughts. ACT teaches skills to handle difficult thoughts and feelings more effectively, so they have less impact and influence over you. ACT focuses on your values: what matters to you , what you want to stand for, how you want to treat yourself and others, what gives you a sense of meaning and purpose. ACT is teamwork, you and I working together to cultivate skills and values-guided action toward a fulfilling, meaningful life.