Stress Drops

Fast-acting, bite-sized tips and techniques to reduce stress and boost your mood

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Try a few drops and see how it makes you feel...

3 Good Things

Every time you think of something positive, you get a little spritz of feel-good chemicals like serotonin and dopamine. Think of 3 good things (big or small) that happened today. It could be any positive experience: that cup of coffee you had this morning, the dog you patted at the park, your favourite TV program, anything.

 

Affirm Up

Which of your characteristics are you most proud of? Your sense of humour?
Your kindness? Your creativity? Your courage? How has this characteristic benefitted you in the past? Making self-affirmations like this has been shown to help reduce stress, boost your mood and strengthen self-esteem and willpower.

 

Count Your Breaths

Slow, deep breathing triggers the relaxation response which helps to quickly reduce stress and anxiety levels. To trigger your relaxation response, breathe in deeply through your nostrils until your lungs are as full as they can go, and then breathe out in one long,slow and even exhale. Count on each exhale and see how many breathes it takes before you feel calmer and more relaxed.

 

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AFFIRM UP
1) Self-affirmations strengthen sense of self
Schmeichel, Brandon J.; Vohs, Kathleen (2009). Self-affirmation and self-control: Affirming core values counteracts ego depletion. Journal of Personality and Social Psychology. Vol 96(4), 770-782.

2) Self-affirmations help to reduce stress
Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social
psychological intervention. Annual review of psychology, 65, 333-371

3) Self-affirmations boost your mood
Sherman, D. K., & Cohen, G. L. (2006). The psychology of self-defense: Self-affirmation theory. In M. P. Zanna (Ed.) Advances in experimental social psychology, 38, pp. 183-242. New York, NY: Guildford Press.

4) Self-affirmations strengthen self-esteem
Koole, S. L., Smeets, K., Van Knippenberg, A., & Dijksterhuis, A. (1999). The cessation of rumination through self-affirmation. Journal of Personality and Social Psychology, 77(1), 111

5) Increase self-control with affirmations
Fein, S., & Spencer, S. J. (1997). Prejudice as self-image maintenance: Affirming the self through derogating others. Journal of Personality and Social Psychology, 73(1), 31

 

COUNT YOUR BREATHS
1) Slow, deep breathing helps to reduce stress and anxiety
Tad T. Brunyé, Caroline R. Mahoney et al (2013). "Learning to relax: Evaluating four brief interventions for overcoming the negative emotions accompanying math anxiety". a Tufts University, Department of Psychology

Benson, H., Greenwood, M.M., Klemchuk, H. "The relaxation response: Psychophysiologic aspects and clinical applications." Int J Psychiatry Med. 1975;1:87–98.

Lee, P.S. "Theoretical bases and technical application of breathing therapy in stress management." J Korean Acad Nurs. 1999;6:1304–1313.

Kim, S.D., Kim, H.S. "Effects of a relaxation breathing exercise on anxiety, depression, and leukocyte in hemopoietic stem cell transplantation patients." Cancer Nurs. 2005;1:79.

4) Self-affirmations strengthen self-esteem
Koole, S. L., Smeets, K., Van Knippenberg, A., & Dijksterhuis, A. (1999). The cessation of rumination through self-affirmation. Journal of Personality and Social Psychology, 77(1), 111

5) Increase self-control with affirmations
Fein, S., & Spencer, S. J. (1997). Prejudice as self-image maintenance: Affirming the self through derogating others. Journal of Personality and Social Psychology, 73(1), 31