Many people don’t realize how much stress is building up until they suddenly feel overwhelmed. When you begin to feel overwhelmed, it’s important to have strategies to help you cope and relax both your mind and your body. We’ve put together some calming coping strategies that you can utilize no matter how busy you may be as a public relations professional.
If You Only Have a Minute
Take deep breaths
This simple tip is often overlooked but it’s the most effective and fastest relief of stress. Studies have found a direct connection between our emotional state and breathing. The best way to bring your heart rate down and to regain your cool is to change your breathing.
Choose a mantra
When we feel overwhelmed, the best way to get your mind out of an ‘inactivity trance’ is to create momentum. The repetition of a calming key phrase lets your brain know the “danger” has passed and will allow the relaxation response to kick in.
Sip green tea
Part of green tea’s appeal is how it makes you feel – alert, relaxed and energetic. Green tea is also a source of L-Theanine, a chemical that helps relieve anger.
If You Have 5 Minutes
Identify tasks on your to-do list that are urgent, not important. You often don’t realize it, but not every urgent task is important and not every important task is urgent. The best way to keep yourself from becoming overwhelmed is to know the difference between the two and learn to simplify your life by prioritizing your to-do list.
Five minutes of peace and tranquility is all it takes to feel the benefits of meditation. Studies have found that two quick sessions of silent meditation per day can relieve stress and depression.
Most people don’t realize it, but it’s very likely that the clutter around you is making you overwhelmed. Taking a few minutes to reorganize your desk or clean your room not only clears up the area, but also your mind.
Cuddle your pet
Studies have shown what most of us pet owners already suspected, that our pets make you feel better during stressful moments. Simple actions such as petting or playing with an animal can lower high blood pressure, improve your immune system and boost your mood.
If You Have 10 Minutes or More
Any form of exercise, whether it’s high intensity, a simple walk around the block, or even stretching helps to pump some ‘feel-good’ hormones, endorphins, through your body. Staying active also increases your productivity, enhances your ability to cope with stress and helps you release tension.
Get some vitamin D
Stepping outside for a few minutes allows you to literally get a breath of fresh air. Sometimes changing your surroundings helps you change your perspective and find solutions to seemingly overwhelming problems.
Create a Zen Zone
Find or make a space that’s completely free of stress where you can go to relax. Use this happy place or zen zone as your escape when you feel overwhelmed.
The best way to avoid feeling overwhelmed is to practice some of these tips on a daily basis to combat the stress before it hits. What strategies help you to calm down quickly when you feel overwhelmed? If you have some additional tips, please share them with us in the comments below or in our Facebook group.
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The Organization of Canadian Women in Public Relations (Women in PR Canada) and American Women in Public Relations (Women in PR USA) is a network of leading business women striving for excellence in the field of public relations. Together, our organizations form Women in PR North America.