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Welcome to 3-2-1 Tuesdays with Better Wellness Naturally-Managing Stress in Daily Life

Updated: Jan 27


Thank you for joining us for 3-2-1 Tuesdays!

Quick bits of therapeutic info and learning, ideas, concepts, and quotes.


Brought to you by Better Wellness Naturally


3: Keys

2: Concepts

1: Quick Article


"Within the complexity of stress lies the simplicity of mindful resilience. Understanding the science behind stress empowers us to reshape our responses and foster a balanced, resilient approach to life."- Anonymous



Managing Stress in Daily Life…
  1. Gratitude Practice: Embracing a gratitude practice involves taking a deliberate pause in your day to recognize and appreciate the positive aspects of life. Whether big or small, acknowledging moments of gratitude can shift your mindset towards a more optimistic perspective. Consider starting a gratitude journal to regularly jot down things you are thankful for, fostering a habit that contributes to increased happiness and reduced stress.

  2. Mindful Breathing Techniques: Mindful breathing techniques are a cornerstone of mindfulness practices, offering a simple yet profound way to center yourself and manage stress. By focusing on your breath, you engage in the present moment, promoting relaxation and clarity. One technique is diaphragmatic breathing, where you breathe deeply, allowing your diaphragm to expand fully. Integrating mindful breathing into your routine can be a powerful tool to reduce anxiety and enhance overall well-being.

  3. Establishing Healthy Boundaries: Setting healthy boundaries is an essential aspect of self-care and stress management. It involves defining limits to protect your well-being and prevent burnout. Establishing clear boundaries may include learning to say no when necessary, prioritizing personal time, and maintaining a healthy work-life balance. By communicating and enforcing these boundaries, individuals can cultivate a sense of control over their time and energy, ultimately reducing the negative impact of stressors.


(And during the holidays, these practices can really be beneficial!)


A Couple of Concepts:
  1. Cognitive Restructuring: Cognitive restructuring is a psychological technique rooted in cognitive-behavioral therapy (CBT) that aims to identify and change negative thought patterns and beliefs. When individuals experience stress, it often stems from distorted or irrational thinking about a situation.Cognitive restructuring involves recognizing these automatic negative thoughts,challenging their validity, and replacing them with more balanced and realistic perspectives.

  2. Social Support Networks: Social support networks play a crucial role in buffering the impact of stress on mental well-being. Having strong connections with family, friends, and community provides a safety net during challenging times. The concept encompasses emotional support, tangible assistance, and a sense of belonging, all of which contribute to resilience in the face of stressors.

The Science of Stress Management

Stress is an unavoidable facet of our daily lives and sets off intricate physiological responses impacting mental and physical well-being. There is good stress and there is not so great stress, however. Scientific research has decoded the intricacies of stress, elucidating the body's innate response involving the release of stress hormones such as cortisol. Grasping this biological foundation becomes paramount for effective stress management.


The science of stress management advocates for a holistic approach, synthesizing insights from various disciplines to devise practical strategies. Mindfulness meditation, supported by studies, emerges as a potent tool. This practice not only positively alters brain function but also provides a mental anchor during life's challenges. Additionally, cognitive restructuring, grounded in cognitive-behavioral therapy, empowers individuals to recognize and modify negative thought patterns, contributing to heightened mental resilience. By integrating these scientifically supported techniques, individuals can navigate the intricacies of stress, cultivating a balanced and resilient approach to daily life.


Reference:

  1. Sapolsky, R. M. (1996). Why stress is bad for your brain. Science, 273(5276), 749-750.

  2. Tang, Y. Y., Holzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.

  3. Beck, A. T. (2008). The evolution of the cognitive model of depression and its neurobiological correlates. American Journal of Psychiatry, 165(8), 969-977.



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