The individual imagines a rich and immersive visual scene or image, typically constructing it and navigating through it in a deliberate sequence. For example, this might be heart rate (e.g., using commercially available fitness monitors), healthy ways of coping with stress skin temperature, or even electrical brain activity (e.g., using wearable EEG or fNIR equipment). The individual then tries to relax and receives immediate feedback on any physiological changes caused by their efforts.

Theories about coping with stress

• The most crucial reason to prioritize stress relief is to stop it from building up.
• There are many different forms of meditation to try–each one is unique and brings its own appeal.
• Employers can also significantly reduce work stress by implementing policies promoting a healthy work–life balance and providing stress-management training and support resources.
• You might plan for circumstances that might derail you—like the holiday season or dinner invitations from friends—to help you cope.
• All too often, we look to stress-relief techniques when we’re burned out or exhausted, but by then, stress has already gotten out of control.

And that could help you to feel better equipped to face the challenges ahead. For example, if you have worked hard to lose weight, proactive coping strategies could help you maintain your weight after your weight loss program has ended. You might plan for circumstances that might derail you—like the holiday season or dinner invitations from friends—to help you cope.

Diaphragmatic breathing

Your heart rate slows, blood pressure drops, muscle tension decreases, and the production of stress hormones is decreased. Even if you just do this for a few minutes, the calming effects last for up to 24 hours. Remember, you are the ultimate judge of the stress-relievers that work for you. You get to decide which of these stress relievers you’ll include in your personal collection.

Feeling Anxious? 7 Coping Skills to Try

There are many types of yoga practices and styles ranging from gentle breathing and meditation to demanding physical postures, called asanas. Also, remember that some people, especially those with serious mental health issues and a history of abuse or trauma, may have feelings of emotional discomfort during some relaxation techniques. Although this is rare, if you have emotional discomfort during relaxation techniques, stop what you’re doing.

Health Alerts from Harvard Medical School

Stress Management: Enhance your well-being by reducing stress and building resilience

Healthy Coping Skills for Uncomfortable Emotions