We all face them at times – those moments when the unexpected happens. It might be harsh words from someone else. It might a fender bender. It might be the email from the boss that suddenly renders all your work on a project useless because management changed direction. You feel the stress welling up as you try to figure out what to do or how to respond. If you’re already experiencing the symptoms of burnout, these situations just make that worse.
So, how can you manage these shocks to your system and still maintain your equilibrium? Here are five surprisingly simple but research-based steps to take that will ameliorate to relieve this in-the-moment stress:
First, jump in the shower. Physiologically, hot and cold showers each have effects on hormone and neurotransmitter levels, from reducing cortisol to releasing endorphins to increasing oxytocin and dopamine levels. something about the water hitting our skin or the act of cleaning may tap into some sense of well-being and calm. there’s something about water that’s uncanny at interrupting the stress response and redirecting your mind to a better place.
Second, spend a few minutes with nature. Research by the National Institutes of Health has found that spending time in nature plays a key role in mental (and physical) health. When these in-the-moment stressors confront you, just stepping outside into a garden, park or yard will have a positive impact. Of course, the longer the exposure the better. Making it a regular habit will help mitigate your stress as a whole over time.
Third, breathe. Breathing calms the mind. This is particularly true if the exhaled breath is longer than the inhaled breath, which tells the brain that all is well. A Stanford Medicine study has found that breathing exercises have a significantly positive effect on people’s moods. Just five minutes of these breathing exercises was needed for the participants to feel its positive effects on their mood. So, when faced with something unpleasant, take a couple of minutes to practice simple breathing exercise.
Fourth, chew gum. Believe it or not, chewing gum may actually take the edge off your perception of stress. There have been a number of studies over the years on how chewing gum might impact stress. One of the findings was that infrequent chewers reported a reduction in stress and anxiety when they increased chewing gum as part of the experiment. Now, this may not have a significant effect right away. But it might be enough to feel a bit more relaxed in the moment.
Finally, turn on some music. A significant amount of research has found that music has psychological and physiological effects. Listening to music reduces cortisol levels and feelings of anxiety. It also increases the introduction endorphins and positive emotions. The next time you feel stressed, listen to a couple of songs that you know will take you to your happy place.
Maybe this is too much information, but I know first-hand that four of these five strategies work. I have been known to hop in the shower when I’m confronted with something stressful. I take daily walks to relax and refresh. I have conditioned myself to take a couple of cleansing breaths when faced with bad news and I have upbeat music on in the background much of the day. Chewing gum is not my thing. But I’m sure it works for some people. Don’t let in-the-moment stress add to your feelings of burnout. Use these simple strategies instead.