Stress management techniques used by professionals

Various psychological and physical techniques are used to manage stress and anxiety. One effective method is ‘box breathing’, a four-step breathing pattern where an individual inhales, holds, exhales, and holds again for equal durations, typically four seconds each. This technique is often used before high-pressure situations like exams or presentations.

Other professional methods include journaling to provide structure to thoughts and reduce tension, as suggested by clinical psychologist John Duffy. Psychotherapist Jeffrey Sumber utilizes mindful cooking with healthy ingredients to manage depressive moods. Additionally, progressive muscle relaxation involves tensing specific muscle groups for ten seconds followed by twenty seconds of relaxation. Finally, psychologists like Susan Krauss Whitbourne emphasize the importance of controlling one's reaction to situations that cannot be changed.