When you’re feeling stressed, it can be challenging to maintain focus. However, there are several techniques you can try to help regain your focus and manage stress. We have divided them into physical, social and psychological strategies. For us, a mix of these work, based on the situation and the level of stress.
“When we’re under a great deal of stress, we’re not in a good position to think most clearly and creatively and come up with our best problem-solving skills,” says Stephen Fabick, EdD, clinical and consulting psychologist in private practice in Birmingham, Mich.
“Disengage from whatever is so stressful, and then come back to it,” Fabick recommends.
Physical Strategies
Physical movement is an effective way to reduce stress and increase focus.
1. Take some deep breaths: Deep breathing exercises can help activate your body’s relaxation response, reducing stress levels.
2. Go for a walk: Take short walks throughout the day. Research suggests that exercise sends oxygen-rich blood to your brain and might even trigger the growth of new brain cells.(WebMD)
3. Laugh: Laughter can stimulate circulation and aid muscle relaxation, both of which can help reduce some of the physical symptoms of stress. Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain. (Mayo Clinic)
4. Massage your temples: This is a common acupressure strategy for headache relief. Stress can cause pressure to build in this area. So gentle massaging the temples for 10 seconds at a time helps reduce this pressure.
Social Strategies
1. Seek support: Talking to a trusted friend, family member, or professional can provide valuable support and perspective. Sometimes, talking about your feelings can provide relief and help you gain perspective.
2. Eliminate distractions: Minimize potential distractions in your environment, such as turning off notifications on your phone or finding a quiet place to work. This will help you maintain better focus on the task at hand.
3. Help someone with their problem: Putting other people’s needs before our own can reduce stress and improve mood and self-esteem. Helping others promotes a rush of endorphins in the brain brought about by positive physiological changes.
Phycological Strategies
1.Identify the source of stress: Determine what is causing your stress and try to address it directly. Understanding the root cause can help you develop a more targeted approach.
2. Acknowledge and accept your emotions: Recognize that it’s normal to experience negative feelings from time to time. Allow yourself to feel them without judgment or resistance. Trying to suppress or ignore your emotions may make it harder to concentrate.
3. Set realistic goals: Set achievable goals for yourself. Creating a to-do list can help you stay organized and alleviate stress by providing a clear plan of action.
4. Keep quotes or poems on your desk that make you feel good. Some of our favorites
“I will breathe. I will think of solutions. I will not let my worry control me. I will not let my stress level break me. I will simply breathe. And it will be okay. Because I don’t quit.” – Shayne McClendon
“Even the darkest night will end and the sun will rise.” – Les Misreables
“In stressful times, it’s okay to not be perfect. It’s okay to cut yourself some slack. Because right now, you might not be your best self. But you are growing, and you are trying your best, and that is good enough.” – Ashley Hetherington