How digital tools can help manage stress
Most advice on how to deal with stress is like treating the symptoms rather than the cause of the illness. It is important to recognize what it is in life that is putting unbearable pressure on you and go about removing the source of stress from your life. This can be difficult if, for example, the source of stress is your job, which you once dreamed of, but now you dread the thought of spending another day in the office.
The more important an area of life is to you, the more stress you will feel if something goes wrong in it.
If removing the source of stress is not an option right now, it is critical to find a work-life balance and utilize stress relief techniques.
Creating a balanced daily routine through technology
We've talked about how to create the perfect schedule in detail before (link to the article on schedules), so now we'll just cover the basics.
To create a daily schedule that has room for both work and personal tasks, take the following steps.
Step 1.Write down all the tasks you are working on during the week/month and in the long term.
Step 2. Prioritize each of these tasks, including the urgency of its completion;
Step 3. Distribute the tasks evenly between the days of the week, taking into account your schedule.
These three steps seem very simple, but when you get to them, you may have all sorts of difficulties. For example, it's not clear on which day of the week it's best to put grocery shopping, when it's best to go to the eye doctor, which days to do fitness, etc. And so to simplify everything, you can use digital technology, namely Voiset!
The best apps for stress relief and time management
When we are stressed, norepinephrine and adrenaline increase in the blood. These are hormones that mobilize our body, triggering the “hit or run” reaction. It is therefore a little surprising that many sources suggest getting rid of stress exclusively through relaxing procedures. They are important, of course, but first of all it is necessary to let your body's natural need to release the hormones produced somewhere be realized.
Stress becomes chronic when adrenaline and noradrenaline hormones are produced day in and day out without finding an outlet. In other words, a person comes home after work, tries to relieve stress not by activity but by switching (or turning off the body), and then goes to bed. The sleep is shallow, and in the morning - a new round, the situation repeats.
Therefore, in this section, the top stress relief apps will be a bit unusual:
Pedometer. The first thing to do in a stressful situation is to start moving. If stress is off the charts - go for a run, crossfit, boxing, etc. It's important to give your hormones a natural outlet. Stress is not something you can eat, drink, or hide;
Task Planner. When you've succeeded in lowering your stress levels through high physical activity, it's important to remind yourself that there's a lot more to your life. Not just this situation. And just as a planner that schedules both your personal and professional tasks comes in handy. Remind yourself that you and your loved one are going ice skating on Wednesday night. Switch to something enjoyable that elicits as strong an emotional response as possible;
Messenger. In times of stress, our communication skills improve dramatically: it's an evolutionary mechanism. We need to speak out, to talk about a trouble or problem. If there is someone in your environment who would be willing to listen to you, call them. If there is no such person or he is not available at the moment - take an emergency session with a psychologist;
Relaxation and meditation apps. Go to meditation and other ways of relaxation only when you feel better. When you no longer feel like getting into a fight and your heart is no longer pounding in your ears.
Incorporating mindfulness and relaxation techniques into your schedule
One way to respond more easily to stimuli is to be less susceptible to them. If stress is an integral part of your life or profession, it is sometimes possible to reduce the levels of stress that affect you. A variety of techniques, as well as mindfulness and relaxation apps, are used to do this.
Breathing with different parts of the lungs (full yogic breathing)
Ideal to perform daily before bedtime, lying in bed. Place one hand on your chest and the other on your abdomen. Begin to inhale slowly, feeling your abdomen inflate first, then your rib cage, and then your collarbones rise slightly. As you exhale, feel the collarbones sinking in the beginning, then the rib cage, then the abdomen. This is one cycle, do ten.
This simple technique will help you to calm down before going to bed and put away all your worries.
“The Magic of Morning.”
This includes various techniques that are practiced at your discretion. The essence of the method is simple: get up as early as possible and give yourself time to start the day perfectly. You can use visualization, meditation, breathing techniques, go for a run, etc. We add stress to the day if we jump into it unknowingly, without preparation. Allotting just 15-20 minutes for time alone and setting up for the new day will reduce your overall stress level.
Meditations
If you can stop the flow of thoughts for at least a few seconds, try practicing meditation without a facilitator. For example, focus on your breathing. If the flow of thoughts is continuous, download any meditation app with a guide. Studies show that stress levels decrease and willpower improves even if meditations last only five minutes or less. The key is regularity. Put them on your schedule and you'll be surprised at the effect!
Tracking stress levels and progress with digital tools
We've outlined digital wellness tools to help you feel better. However, tracking your stress levels and your progress remains important.
When you're stressed, your heart rate increases, and you can track similar periods with a smart watch. To track your progress, compare data from previous months and those in which you started implementing the new schedule.
It's important to remember that one way to control your stress levels is to not let it take over your life. And Voiset can help you do just that.
How can Voiset help you control your stress levels?
1. It helps you maintain a balance between your work and personal life. Even if you're stressed out and thinking about staying late at work, Voiset will remind you that you have other things to do, and they're just as important. We all need a friend like that sometimes, to say, “You've done all you can do today. You'll continue tomorrow.”
2. You won't need to keep dozens of to-do's in your head. Dictate them to Voiset and he will add them to your schedule;
3. You will be able to add techniques to your schedule to minimize stress. Give Voiset a task, set a priority, and the scheduler will customize your schedule to make room for meditation, morning visualizations, and more. With Voiset, you'll be able to take a break even during your busiest day! At times like these, even ten minutes can be crucial to recharge, recover, and get on with your day!
