1. ABC Technique
The ABC model or the ABC technique is a part of something called Cognitive Behavioral Therapy. It is a psychological therapy that enables you to analyze and, as a result, control your emotional response to the events that have happened in your life.
ABC is an abbreviation: “A” stands for Activating Event; “B” for Belief; “C” for Consequence.
How to apply?
Albert Ellis, the scholar who came up with this therapy, believed that our unrealistic interpretation of the event constructs a negative perception of it and affects our emotions. Once you understand how your emotional response works and what exactly triggers your negative emotions, you can begin to control your behavioral and emotional response to the event.
2. Progressive muscle relaxation
For the physical effects of stress, you can use a technique called Progressive Muscle Relaxation. This technique helps to get rid of the tension caused by stress.
Music may help you to concentrate on the exercises better.
1. Breath in and strain the first group of muscles for 4-10 seconds.
2. Breath out and suddenly (not gradually) relax your body. Rest for 10-20 seconds.
3. When you are done, count down from 5 to 1.
Here is the full list of muscle groups you should stretch.
3. Breathing techniques
Breathing is essential during moments of stress. When we experience anxiety, we suddenly realize we are out of breath. To stop stress right when you experience it and relax after a stressful day, there are breathing techniques you can use.
1. Breathe in through your nose as deeply as possible, without compromising your own comfort. Breathe slowly and count to 5 if that helps. It’s normal to not reach 5 from the very first attempt.
2. Breathe out through your mouth.
3. Repeat the process for 3-5 minutes.
How often do you experience stress? How do you usually deal with it? Tell us in the comment section below.