11 stress busting techniques

May 24, 2021

Stress is a workplace safety issue. It can impact us in numerous ways - from our body to our brain. Burnout at work is psycho-social stress caused often if the demands of a job outweigh the resources to cope.  Often burnout gets misdiagnosed as depression due to similarity in symptoms; fatigue, loss of motivation, growing emotional depletion and cynicism. Burnout can destroy sense of worth, ambition and motivation . Here are Mind Ninja’s top methods to help enhance well-being.

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  1. Focus on the breath- daily regular formal and informal mindfulness practice has been shown via neuroscience research to benefit the brain. Short practices can also be useful ; when stressed or ‘triggered’ try the STOP technique - stop what you are doing, take a mindful breath, observe what is happening inside of you and proceed. Alternatively, try the 2 breath technique - take deep breath in followed by a deep breath out, exhaling and letting go of worries.
  2. Check in with yourself regularly - this can be through taking mindful movements throughout the day to reflect on how you are feeling, noticing any change in emotions, being attune to how the body and mind feels in the present moment.
  3. Regular journaling - this is an excellent method in becoming clear on our thoughts and feelings and also a great method for tracking our moods. Th physical act of writing has been shown in particular to be very beneficial. Try journaling prompts, such as from Best Self co to help kick start your writing
  4. Accept - that you are feeling stressed, worried, anxious, overwhelmed, sad, upset or exhausted. Often simply owning these emotions rather then distracting, avoiding or minimising can get rid of the heaviness of the feelings
  5. Aromatherapy - try lavender or whichever oil that really soothes you. A sharp, strong essential oil can be very calming and also another great way to be mindful. When we are mindful, we are truly present in the here and now, rather then focusing on the past or future worries. this gives the brain an incredible rest from rumination
  6. Heaps of compassion - this is essential when faced with stressful life events. Ensure you do this by ensuring you speak to yourself in a kind, loving way and give yourself a break! Don’t take too much on at this stage so that you can focus on your self care. Believe that you are doing your best and taking time to replenish
  7. Up your step count - exercise is like cognitive cake for the brain! Dopamine improves focus, motivation and learning. Serotonin improves mood and adrenaline enhances perception and focus
  8. Spend time in Nature - forest bathing has become popular in recent years and with good reason! Surrounding yourself with Nature is soothing and nourishing for the soul. It also lends itself very well to practising mindfulness of objects. A win win
  9. Priortise shut eye - sleep is essential and even more so when buffering stress. Try a digital detox at least an hour before bedtime. Blue light filters are also very handy - and orange tinted glasses in the evening. A morning walk is also helpful for your circadian rhythm
  10. Feed your brain with nourishing nutrition - omega oils, vegetables, fruit and water are essential. Ensure you schedule regular meals and try limiting your sugar and caffeine intake
  11. Creativity - try doodling, colouring, painting, knitting or upcycling furniture. Research has shown when we get lost in the creative process, and into our ‘flow’ states, we are most happiest and energised. Find an activity that gets your creative juices flowing
Mindfulness animated by The Awkward Yeti
Mindfulness animated by The Awkward Yeti

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