Managing stress has become a vital part of maintaining our mental and physical well-being, particularly in today’s fast-paced world. With a deep passion for health and mindful living, I’ve found that learning how to manage stress is just as important as maintaining physical health. It’s something we all need to master, and luckily, science offers us practical tools to help us cope. I have found the NPR managing stress technique has helped tremendously.
NPR’s initiative, “Stress Less: A Quest to Reclaim Your Calm,” explains the science of stress management and resilience.
Anxiety And Stress: A Universal Human Experience
Over the years, I’ve learned that stress is inevitable. It is woven into the very fabric of our lives. From the demands of career and family to health concerns and global challenges like climate change, stress creeps into our daily existence. What fascinates me is that while we can’t eliminate stress entirely, there are evidence-based ways to manage it effectively.
Take Dr. Judith Moskowitz, a research psychologist at Northwestern University’s Feinberg School of Medicine. She’s been studying stress for over two decades and has developed an online course that teaches eight crucial skills designed to help people increase positive emotions and decrease anxiety. Her research focuses not only on those dealing with extreme challenges like Stage 4 cancer or caregiving for someone with dementia but also on the everyday stresses we all face. This course is now being offered to NPR audiences as part of their collaboration.
Practising Mindful Techniques
One of the standout takeaways from Moskowitz’s research is that small, mindful techniques can have a powerful impact on reducing stress. Whether it’s appreciating a beautiful sunset, enjoying a cup of coffee, or savouring positive memories, these small moments can be cultivated to buffer against stress. Personally, I’ve found that tuning into these everyday joys adds a layer of calm to my hectic schedule. Moskowitz’s point is clear: we can train our minds to notice and appreciate these bright spots, which over time makes us more resilient.
This concept resonates with me deeply because, in my line of work, mindful curation—whether of historical collections or experiences—requires a similar level of attention to detail. It’s about noticing, capturing, and savouring the beauty or significance in seemingly small things, which, when pieced together, create something truly valuable. Stress management operates in much the same way.
The 5 A’s of Stress Management
The 5 A’s—Avoid, Alter, Adapt, Accept, and Active—are practical steps we can all adopt. They offer a clear framework for addressing stress in a manageable, actionable way. Avoidance is particularly key when it comes to preventable stress. We often create unnecessary stress by procrastinating or overloading ourselves with commitments. Simply addressing tasks before they pile up can eliminate a lot of stress.
Altering situations that cause stress is another helpful tactic. For example, if back-to-back meetings leave me frazzled, I look for opportunities to alter my schedule or change the location of one meeting. Adapting, meanwhile, is all about recognising that life doesn’t always go to plan—and that’s okay. Flexibility in the face of stressors can help diffuse their impact.
Acceptance has been one of the hardest lessons for me to learn, but it’s also one of the most freeing. Understanding that some things are beyond my control and learning to let go of the desire to control every outcome has reduced my stress immensely. Finally, staying active—physically, mentally, and emotionally—ensures that I maintain a positive, forward-looking attitude. It’s a holistic way of managing stress that integrates both mind and body.
For more on the 5 A’s of stress management, here’s a good read – 5 A’s For Dealing With Stress.
Real-Life Skills for Building Resilience
Resilience isn’t an abstract concept; it’s a skill that can be learned and strengthened. NPR’s series shares stories of people who’ve successfully used coping techniques to manage life’s challenges, and it’s heartening to know that these strategies are grounded in research. For instance, focusing on gratitude can shift our mindset from one of stress and anxiety to one of positivity. In fact, I’ve begun keeping a gratitude journal, noting down small things each day that bring joy, and I’ve found it has significantly boosted my emotional resilience.
Learning to manage our emotions through self-compassion is another technique I’ve been experimenting with. So often, we are our own worst critics, holding ourselves to impossible standards. Moskowitz suggests turning the kindness we’d extend to a friend inward, and I’m beginning to see the benefits of this in my own life. It’s a simple yet profound shift that can have lasting effects.
A Science-Backed Path to Calm and Stress Management
Ultimately, what NPR’s “Stress Less” series and Moskowitz’s research remind me of is that managing stress isn’t about making it disappear. It’s about learning to live alongside it, cultivating resilience, and focusing on the positive. Stress will always be a part of life, but with tools like the 5 A’s, techniques such as gratitude journaling, and self-compassion, we can reduce its impact on our health and well-being.
By embracing these scientifically proven techniques, I’m finding that stress no longer feels like an insurmountable burden. Instead, it’s a challenge that I can navigate, learning to savour the small joys along the way. NPR’s collaboration with Northwestern University is offering an accessible, research-backed path to calm—one that I’m wholeheartedly exploring, and I encourage you to do the same.
By focusing on evidence-based strategies, we can all find our own ways to reclaim calm amidst life’s inevitable chaos.
The Power of Positive Emotions: A Personal Journey with Dr. Judith Moskowitz’s Technique
In my ongoing journey to explore health and mindful living, one approach that has profoundly influenced my well-being is Dr. Judith Moskowitz’s technique of increasing positive emotions. As a documentarian, I’ve come across countless wellness methods, but this one stands out for its simplicity and effectiveness. It’s a practice that doesn’t require drastic lifestyle changes, yet it can significantly shift one’s mental state. Today, I’m excited to share my thoughts on how this method has positively impacted my life.
What is Dr. Judith Moskowitz’s Positive Emotions Technique?
Dr. Judith Moskowitz, a health psychologist at Northwestern University, developed this strategy primarily for people coping with stress and challenging life circumstances, such as illness. Her research shows that deliberately fostering positive emotions—even during tough times—can improve both mental and physical health. What struck me is how applicable this technique is for anyone seeking more balance and joy in life.
The core of her method revolves around specific practices that promote positive emotional experiences daily. The aim is not to ignore negative feelings but to create room for joy, gratitude, and connection. These small moments of happiness can, over time, lead to a more resilient and emotionally enriched life.
My First Encounter with the Technique
Initially, I was sceptical. Could simple actions like expressing gratitude or recalling positive events truly affect my mindset? But I was intrigued. As someone deeply invested in health and mindfulness, I decided to give it a try. The technique involves eight specific practices that can be incorporated into daily life. I will walk you through a few key practices I’ve found particularly impactful.
1. Noticing and Savouring Positive Events
This practice requires you to be mindful of the good things that happen throughout the day. It’s easy to overlook these when we’re consumed by routine or stress. Personally, I’ve started making it a point to reflect on small joys—the warmth of the morning sun, a pleasant conversation, or even the satisfaction of completing a task.
By pausing and savouring these moments, I’ve noticed a gradual shift in my outlook. It’s as if my brain is rewiring itself to focus more on the good than the bad. And it’s not about ignoring problems, but rather allowing these positive moments to coexist alongside them.
2. Practising Gratitude
Gratitude has always been a concept I appreciated, but I never truly integrated it into my daily routine until now. Dr. Moskowitz’s technique encourages us to not only feel grateful but to actively express it. Whether through a quick text, a phone call, or writing in a gratitude journal, this act of acknowledgment deepens the positive emotion.
For example, each morning, I write down three things I am grateful for. This simple ritual sets a positive tone for the day. Over time, I’ve noticed that I am more attuned to what’s going well in my life, which naturally makes challenges feel less overwhelming.
3. Mindfulness Meditation
Mindfulness has long been a key part of my health and wellness journey, but integrating it into Dr. Moskowitz’s framework has been particularly enlightening. By focusing on the present moment and my immediate sensations, I’ve been able to immerse myself more fully in positive experiences.
For instance, instead of just enjoying a cup of tea, I now take time to appreciate the warmth of the cup, the aroma, and the taste. This practice may seem trivial, but it has allowed me to deepen my connection with everyday pleasures.
4. Acts of Kindness
A surprising part of the technique is how simple acts of kindness can elevate our mood. Performing small, thoughtful gestures for others, even something as minor as holding a door open or offering a compliment, creates a ripple effect of positivity.
I’ve made it a point to look for ways to help others throughout my day. This not only brings a sense of purpose and connection but also reinforces a positive emotional state.
The Science Behind the Technique
Dr. Moskowitz’s research backs up these practices with compelling scientific evidence. Her studies, particularly among individuals dealing with health issues, have shown that cultivating positive emotions can lead to better psychological outcomes and even improve immune function. The benefits go beyond just “feeling good”—this technique fosters resilience, helping individuals cope better with adversity.
My Personal Takeaway
Since adopting these practices, I’ve noticed a remarkable shift in my daily life. Challenges still arise, of course, but I feel better equipped to handle them. There’s a sense of balance, a deeper appreciation for the good moments that are often overshadowed by stress or anxiety. I’m also more mindful of how my emotions affect my overall health, and I find myself recovering from setbacks more quickly.
The beauty of this technique lies in its accessibility. Anyone, regardless of their situation, can incorporate these practices. You don’t need to overhaul your life or schedule drastic changes. It’s the small, consistent actions that create the most profound impact.
Final Thoughts: A Path to Greater Well-Being
Incorporating Dr. Judith Moskowitz’s technique of increasing positive emotions has been a transformative journey for me. It has deepened my connection to the present, enhanced my emotional resilience, and improved my overall well-being.
As someone passionate about mindful living and health, I find this approach invaluable. It’s not about avoiding life’s difficulties but about creating space for joy and gratitude amidst them. I encourage anyone looking to enhance their mental and emotional health to give this technique a try. You may be surprised by how much a little positivity can change your life.
FAQs
What are the 5 A’s of stress management?
The 5 A’s include Avoid, Alter, Adapt, Accept, and Active—strategies to manage stress by reducing its causes, changing situations, or adapting your mindset.
How to relieve stress quickly?
Get active, eat a healthy diet, meditate, laugh, connect with others, assert yourself, or try yoga.
What are the 3 C’s of stress?
Commitment, Control, and Challenge—psychological hardiness components that help manage stress.
What is the 80/20 rule in stress management?
80% of stress usually comes from just 20% of stressors. Identifying and addressing these can significantly reduce stress.
What is the best vitamin for stress and anxiety?
B complex, C, and D vitamins, along with supplements like magnesium and ashwagandha, are helpful for managing stress and anxiety.
What is a natural anxiety pill?
Herbal remedies such as chamomile and valerian are often used, but always consult a doctor before making any changes to medication.
