The one quick move that will banish January stress
Stress doesn’t just affect your mind - it takes a toll on the body, too. Symptoms can include a racing heart, headaches, tense muscles, and trouble sleeping. Stress can also cause digestive problems, shallow breathing, and even a weakened immune system. Learn to recognise these signs early - then use this one simple tool to halt stress in its tracks.
Tapping - and how it works
Also known as Emotional Freedom Technique (EFT), tapping combines acupressure and positive affirmations to relieve stress. It may sound a little ‘out there’ but research suggests that tapping on specific points on your body - such as the eyebrow, side of the eye, or collarbone - while thinking about your stressors, may actually lower your cortisol levels, making it an effective tool for calming the mind and body.
1. Identify a specific stressor (a work deadline, perhaps) and rate the intensity of that stress on a scale of 1 to 10.
2. Begin tapping gently on acupressure points while repeating affirming thoughts. For example: “even though I feel stressed, I deeply accept myself/I am stronger than I think/I am more capable than I realise.”
3. After a few rounds, re-rate your stress level – it might be noticeably lower.
Tip: Tap during moments of quiet, like in the morning or before bed, to reinforce a sense of calm and balance.
Two more steps to take to banish stress
Practice box breathing: This simple breathing exercise can calm your nervous system in just a few minutes. By slowing your breath and focusing on the rhythm, you are actually engaging your body’s relaxation response, which helps lower stress hormones. Simply...
1. Inhale deeply for the count of four.
2. Hold your breath for the count of four.
3. Exhale slowly for the count of four.
4. Pause for another count of four before inhaling again.
Repeat this cycle for two to three minutes, focusing entirely on your breath. Box breathing is particularly effective during high-stress moments, such as before a meeting or difficult conversation.
Tip: Make box breathing part of your daily routine. Practising regularly helps train your body to respond to stress more calmly over time.
Start journaling: Journaling can help you to identify what’s causing your stress, as well as process your emotions and brainstorm solutions. It’s a private, unfiltered space to vent and reflect, offering clarity when life feels overwhelming.
To get started, spend a few minutes each day writing about your stressors or focusing on prompts like, ‘what’s weighing on my mind?’ Gratitude journaling, (that’s focusing your writing around questions like “what am I grateful for today?’) is particularly effective for shifting your mindset away from stress and towards positivity.
Tip: Keep your journaling simple - a few sentences a day can make a difference. Whether in the morning or evening, use it as a tool to clear your mind and reframe your perspective.
Remember, the key is to prevent your stress from escalating. Research shows unchecked stress can lead to serious health problems like heart disease, high blood pressure, anxiety, and depression. It can also disrupt your digestion, weaken your immunity, and upset your hormonal balance. Of course, we can’t always eliminate the thing that are causing our stress but we can manage their impact. By dedicating just a few minutes each day to simple but science-backed techniques, you can create a powerful stress-management toolkit.
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