What Are Today’s Top Counseling Strategies for Stress Management? - Sally W.
79 percent of American adults say that they experience stress sometimes or frequently during the course of the day. This fact alone shows the desperate need for effective stress management techniques in today’s society. In addition to using effective counseling techniques, it is essential to know more about today’s top counseling strategies for quickly reducing stress.
If you are looking to learn more about how to empower your clients with stress management tools, explore three of the most effective strategies.
Deep breathing exercises
The majority of the time, people experience stress while away from home. Whether at work or traveling for business, feelings of anxiety and tension are never convenient. That is why it is crucial to give people techniques for reducing stress levels on-the-go. One subtle technique that can be used anywhere is deep breathing. During periods of high stress, many individuals forget to breathe normally, which only worsens the problem. Taking regular, controlled deep breaths can reduce muscle tension, clear one’s thinking, and help reduce overall anxiety. To teach your clients how to breathe deeply, instruct them to sit comfortably in a chair, and to breathe through their nose (expanding the belly) for several seconds. They should then slowly exhale through the nose, while trying to squeeze all air out. Repeating these steps several times until stress levels have subsided is recommended.
Positive affirmations
Positive affirmations are statements that an individual can say to him or herself at any time to help foster a positive mindset (and as a result, decrease overall stress levels). The goal of these statements is to drive out negative thoughts and self-talk that commonly occur during times of high stress. These affirmations can be repeated to oneself as a stress preventative at the start of the day, or while experiencing a tense situation. Another key component of an effective affirmation is to word it in the present tense, and not as a goal of a future behavior. For example, good positive affirmations to use with your clients are “I handle all things calmly and easily,” and “I am relaxed and happy.”
Mindfulness and meditation
Perhaps two of the strongest emerging stress management techniques are mindfulness and meditation. Researchers have proven that meditation can reduce blood pressure, decrease pain, enhance decision making abilities, and calm feelings of stress. Additionally, mindfulness (the practice of being aware of one’s present thoughts in a non-judgmental way) can also reduce stress levels, enhance creativity, and help boost self-confidence through acceptance of the self. To encourage your clients to use these practices, there are now several excellent mindfulness and meditation apps available at no cost. You can also find guided meditation and mindfulness sessions for free on YouTube.
A major part of helping individuals cope with stress and anxiety is giving them the tools to thrive outside of counseling sessions. By empowering individuals with deep breathing exercises, positive affirmations, mindfulness, and meditation, you can provide long-lasting help.
If you are looking to learn more about how to empower your clients with stress management tools, explore three of the most effective strategies.
Deep breathing exercises
The majority of the time, people experience stress while away from home. Whether at work or traveling for business, feelings of anxiety and tension are never convenient. That is why it is crucial to give people techniques for reducing stress levels on-the-go. One subtle technique that can be used anywhere is deep breathing. During periods of high stress, many individuals forget to breathe normally, which only worsens the problem. Taking regular, controlled deep breaths can reduce muscle tension, clear one’s thinking, and help reduce overall anxiety. To teach your clients how to breathe deeply, instruct them to sit comfortably in a chair, and to breathe through their nose (expanding the belly) for several seconds. They should then slowly exhale through the nose, while trying to squeeze all air out. Repeating these steps several times until stress levels have subsided is recommended.
Positive affirmations
Positive affirmations are statements that an individual can say to him or herself at any time to help foster a positive mindset (and as a result, decrease overall stress levels). The goal of these statements is to drive out negative thoughts and self-talk that commonly occur during times of high stress. These affirmations can be repeated to oneself as a stress preventative at the start of the day, or while experiencing a tense situation. Another key component of an effective affirmation is to word it in the present tense, and not as a goal of a future behavior. For example, good positive affirmations to use with your clients are “I handle all things calmly and easily,” and “I am relaxed and happy.”
Mindfulness and meditation
Perhaps two of the strongest emerging stress management techniques are mindfulness and meditation. Researchers have proven that meditation can reduce blood pressure, decrease pain, enhance decision making abilities, and calm feelings of stress. Additionally, mindfulness (the practice of being aware of one’s present thoughts in a non-judgmental way) can also reduce stress levels, enhance creativity, and help boost self-confidence through acceptance of the self. To encourage your clients to use these practices, there are now several excellent mindfulness and meditation apps available at no cost. You can also find guided meditation and mindfulness sessions for free on YouTube.
A major part of helping individuals cope with stress and anxiety is giving them the tools to thrive outside of counseling sessions. By empowering individuals with deep breathing exercises, positive affirmations, mindfulness, and meditation, you can provide long-lasting help.
