Many living under the strain of modern life's responsibilities dream of a definitive solution to reclaim tranquility and conquer the overwhelming and exhausting feelings of unease and stress.
A report by the Mayo Clinic suggests that some techniques for relieving stress may seem comfortable and relaxing, requiring no physical activity, such as watching TV, browsing the Internet, or engaging in video games. However, these techniques are characterized by their lack of sustainability and may, over time, actually increase stress levels.
Therefore, in late 2020, amidst the repercussions of the COVID-19 pandemic and its resultant comprehensive lockdowns—impacting all aspects of life—psychologists from the University of Manchester's Faculty of Health Sciences in the United Kingdom introduced a comprehensive strategy addressing the root causes of stress, reducing distress, restoring well-being, and leading a calmer life. This approach involves resetting one's relationship with stress once and for all.
Experts point out that distraction, mitigation, or diverting attention can relieve pressure and lead to short-term control regain (Pexels)
Traditional Methods to Overcome Stress
The research defines stress or distress as "the feeling of losing control because one fails to achieve and maintain things that are important to them."
This manifests in daily life as mental complications, such as "anxiety, irritability, poor mood, lack of concentration, diminished motivation, desire for isolation, and feelings of depression," in addition to other physical symptoms listed by the Mayo Clinic, like "high blood pressure, heart disease, strokes, weakened immunity, obesity, diabetes, heartburn, headaches, fatigue, eating and sleep disorders."
To counter these symptoms, the report suggests several practical solutions, including:
- Regular physical activity
- Relaxation and deep breathing or yoga
- Spending time with family and friends
- Engaging in favorite hobbies, like reading a book, listening to music, or walking
- Avoiding smoking, consuming a healthy and balanced diet, and getting sufficient good sleep.
Note that it is up to you to determine what kind of stress you feel and when and where each practice is most beneficial, as some approaches may be more suitable than others, and their effectiveness can vary depending on the situation.
Distraction or diverting attention from stress will not help eliminate pressures in the long run (Pexels)
The Four-Dimensional Method for Dealing with Stress
This technique refers to four sequential strategies, each beginning with the letter D, symbolized by the term "4Ds", involving stages that aid in emotion regulation, resilience training and problem-solving methods. They are (Distraction, Dilute, Develop, Discover):
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Distraction
Experts say that the deliberate use of distraction techniques can be useful in confronting uncomfortable feelings. This involves taking a break and immersing oneself in enjoyable, beneficial, and calming activities, such as reading a book or taking a walk outdoors.
Just as the first step in first aid is to stop the bleeding, the first step in dealing with stress according to the four-dimensional method is distraction—meaning "diverting attention to end acute suffering and give the body and mind a period of rest," as writer Jessica Stillman notes on Inc.com.
However, researchers caution that distraction—referring to enjoyable daily activities or internal processes like daydreaming or fantasy that may improve mood and divert attention from stressful feelings temporarily—can effectively relieve pressure and restore control in the short term but might not address long-term issues and could even cause other problems.
For example, while overtime work may distract a person and increase their income, it comes at the expense of time allocated for their family.
Engaging in electronic media can provide a sense of escape from negative thoughts, but it diverts attention away from pressing matters that require immediate attention.
Overtime work may help distract a person and boost their income, but it does so at the expense of family time (Pexels)
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Dilution
The researchers explain that since distraction or diverting attention away from stress will not remove long-term pressures—despite being a good approach—we need to start moving toward long-lasting remedies.
They clarify that the source of long-term stress is not a lack of skills, but a conflict between ideals and matters of importance. For instance, when an employee is bullied by a colleague, they may have mixed feelings between seeking help to stop the bullying or overlooking the situation to avoid ridicule or more bullying.
Therefore, it is crucial to mitigate conflict by knowing how to use psychological flexibility, which allows one to calm their nervous system amid stressful situations. Methods such as deep breathing, meditation, or yoga help deal with these situations calmly.
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Development
According to the research, "Development is preparing for the final step, which involves reminding yourself of your resilience, strengths, and potential, your ability to plan for the future, and identifying those who step forward to assist you in facing challenges, so you feel more in control and better equipped to handle future problems."
Once you've made progress in learning how to alleviate current stress, you should begin preparing for long-term rest by reaching the "Discovery" phase.
When learning to relieve stress, preparing for long-term rest is key (Shutterstock)
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Discovery
The researchers say, "Now that you are armed with more confidence and composure after fully confronting the issue, we hope your mind is ready to discover the root causes of your stress and create plans to reduce them. Utilize cognitive control, which is the core of mental health and well-being," by using strategies like free writing to help you accurately pinpoint the cause of your stress, allow ideas to surface, and acknowledge what you truly want—not what others want from you—even if it may trigger difficult emotions at times.
