No matter what, we all experience stress in some capacity. Some stress can be good, and it can help motivate us to get things done. However, prolonged periods of stress can lead to feeling depressed or anxious and hinder us from doing things we love. When this occurs, it is essential to start managing stress levels.

Why is stress management important?

Our brains are equipped with a self-defense mechanism that protects us. When we sense danger, our bodies react by elevating the heart rate and blood pressure, thus entering a “fight-or-flight” response, where we either face the threat or flee from it. Normally, when the crisis is over, our bodies should return to their normal state; however, due to technological advancements and hectic daily routines, this alarm system has difficulty winding down.

If your body is constantly in a state of alarm, it can cause a condition called chronic stress. This can lead to significant health issues. Stress management is beneficial for both the mind and body in terms of dealing with stress, and it will help you develop a healthier coping mechanism.

You can start with small changes in your life. Here is the 4 A’s strategy for coping with stress: Avoid, Alter, Accept, and Adapt.

AVOID: Taking steps to plan and organize can help avoid stress.

• Taking control of stressful, mundane tasks can boost self-confidence. For example, to reduce the stress of traffic, try leaving for work earlier or changing the route.

• Avoiding bothersome people. Keeping away from people who cause tension can lower anxiety.

• Saying “no” to additional obligations or requests for volunteer work is often difficult but necessary to safeguard emotional well-being.

• Creating a to-do list can be beneficial in order to free the mind from worrying about duties that need to be done. Completing a task and crossing it off the list can provide a sense of satisfaction.

ALTER: If stressful situations cannot be avoided, behavior, communication, and time management may have to be adjusted.

• Ask others to change their behavior. Little issues can easily become bigger issues if not addressed. It is alright to point out bothersome behavior from someone else, but it is also good to be open to feedback about one’s own behavior.

• Being honest with each other is always the best course of action and when expressing emotions, try to use “I” statements instead of “you” statements so as not to accuse the other person.

• Managing time wisely can help reduce anxiety; combining related tasks together will increase productivity.

• Set your limits, it is important to set expectations ahead of time before having a lengthy conversation, so that there are no misunderstandings later on.

ACCEPT: There are many times when accepting a situation is the best way to avoid stress.

• Interact with others. Acknowledging feelings is valid even if certain predicaments can’t be altered. Talking about worrying scenarios with someone who listens and comprehends is beneficial.

• Find it in yourself to pardon others. Mastering forgiveness expels negative vibes from the mind and body.

• Utilize positive affirmations with yourself. Unfavorable ideas have a tendency to generate more pessimistic notions. Positive affirmations can decrease stress and help maintain clarity of thought.

• Learn from mistakes. Take mistakes as learning opportunities instead of generating self-loathing emotions.

ADAPT: Stress levels are lower when expectations are changed as part of the adaptation process.

• Lowering standards is necessary since perfection is unattainable. Attempting to achieve perfection can lead to disappointment and remorse. Relaxing one’s goals can decrease anxiety.
• Reinterpreting the problem is often beneficial. As an example, instead of becoming irritated by taking a sick day off work, use the time to watch some shows or read a novel.
• Writing down pleasant memories, scenarios, and ideas may help you keep things in perspective when feeling tense. Looking back at this list during these moments can assist in calming the mind.
• Look at the bigger picture. Considering the long-term impact of something is essential. If it won’t have a lasting effect, it’s best to let it go in order to reduce anxiety.

Adapting mentally is good, but Adapt physically as well!

• Train your brain for managing stress better. Just as stress is a part of everyday life, brain training should be as well. Neurofeedback training can help reprogram your mind’s natural response to stress by providing a pathway for the brain to self-regulate and enforce general relaxation.

• Try Mendi. Mendi headband uses fNIRS technology to detect oxygenated blood flow changes in your brain. Your brain activity is then visualized in the Mendi app through a neurofeedback training game which you control solely using your brain. Your brain receives audio-visual feedback and learns to self-regulate. Not only it helps reduce stress, but it also helps improve your focus, performance, emotion regulation, sleep, and overall mental well-being.