Managing Stress During Times of Transition
Times of transition, such as returning to work or school after summer break can mean a fresh start for many, but also lead to feelings of uneasiness and apprehension. These moments can cause anticipatory stress through which an individual fears failure or beginning a new task, paving the way for emotional decision making. Here are some ways to manage transitional stress responses so you can move on with your day without letting stress hijack your best intentions.
Reframe your stress response
Often we think of signs of stress as unhealthy or threatening but stress can also be a productive force in our lives. Research has shown that focusing on stress in a more positive way can help to change our emotional response to it, which, in turn, can be a performance booster. In other words, thinking about stress differently can change the way it makes you feel.
For example, if you’re starting a new job, or starting at a new school and you perceive your heart rate is up, or you’re feeling panicked, you can reframe this stress response into a more positive one: you’re excited, and this feeling can help you attain your goals. Reconsidering your stress response can then help to enhance your motivation: you’ve got this. Although we often can’t remove daily pressures, we can change how we see them. Ask yourself: “how can I use the energy I feel around a stressful situation to prepare for it?” Remind yourself that stress is a human response that can focus the mind, help you plan, and take action.
Engage in self-compassion
During times of transition, it can also be helpful to acknowledge heightened feelings of stress, and practice being kind with ourselves. This does not mean lowering our standards. Rather, it means meeting the change we are pursuing with patience and gentleness instead of self-criticism.
Being kind to ourselves involves an inward-directed gentle response to a moment of suffering. For example, we can acknowledge feelings of inadequacy, then speak to ourselves the way we would to a best friend, using soothing words. The benefits of this approach can include more positive thinking and mood improvement.
Get some rest
When returning to work or school after a break, often our routines have been disrupted. Perhaps you’ve gotten used to later nights, and longer sleep-ins. A simple but effective stress reduction technique is prioritizing sleep. Paying attention to sleep hygiene includes establishing a regular bedtime routine. Tips for better sleep include: going to bed at around the same time each night, winding down by doing something relaxing, and leaving screens outside of the bedroom.
If you feel you could use some help with managing stress in your life, book a session with our team at Fancy Therapy Services.
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