“Little by little, a little becomes a lot” – why stress management tips do make a difference
I really love this expression and am delighted the Stress Management Society has highlighted it in Stress Awareness Month.
I have worked in mental health for many years and sometimes the separate bits and pieces of advice can feel quite simplistic and maybe wouldn’t seem enough to create change. Before offering some of these stress management tips, I want to strongly advocate the impact of small yet consistent actions. Repeated regularly, a little does become a lot, and can be quite transformative resulting in a ‘tipping point’ that suddenly delivers a large and noticeable change.
The butterfly effect is an example of a little becoming a lot. The term was coined by mathematician and meteorologist Edward Lorenz to illustrate that the smallest change in a complex interconnected system could influence the entire system. First used in weather systems, he used the example of a butterfly wing flapping in Brazil influencing a tornado in Texas. Now I’m not sure on the exact science of that, but it does emulate something that I have seen happen in the world of therapy, mental health, and wellbeing. And that is, taking the smallest steps, each and every day, making manageable adjustments to your daily routine towards self-care and stress reduction, can yield significant improvement and change in oneself. The cumulative effects can be powerful, but the secret is sticking with them and believing the change will arrive; the ‘tipping point’ will happen.
Here is another example to get you on board. Think of water getting colder as the temperature drops…then suddenly it’s ice…one minute it’s water and the next it’s ice! There was a slow drop in temperature for quite a while before a physical and noticeable change but the effect wasn’t obvious until it reached freezing point (or tipping point).
Stress building up from an accumulation of difficult life events (a job loss, relationship breakdown, illness) can also be understood in this way; we don’t feel too different in ourselves as these things happen, until one day we do feel very different as we tip into stress, depression or anxiety.
When you do a little of the following suggestions each day, you won’t know when you will feel a change but you can believe that your sense of coping will increase and feelings of confidence will grow, until one day you notice your world seems brighter and less intense as you ‘tip’ into feelings of satisfaction and contentment again.
What are these little things that add up to a lot?
Connect and check in with helpful and supportive others daily…a text, a phone call, or a visit. Are you ok and are they ok?
Focus on getting to know your breath and what it does for you every day for 5 minutes. Relaxed breathing feeds your cells with oxygen and switches on your calming nervous system. This might be any of the relaxing breathing exercises found here.
Develop meta-thinking. This is thinking about your thinking. Check in on your thought processes- are they knocking you down, worrying too much, or blaming others? Negative thoughts are a symptom of the stress we feel and are perceptions not facts, and as such need constant attention to balance them back into reflecting reality and regaining perspective.
Move more. Whether this is full-on exercise, yoga, walking the dog, or strolling in nature, get your legs moving every day for half an hour at least. Humans are built to be active and need it to deliver good feelings, improve self-esteem, and to let off steam.
Help your fellow humans by doing an act of kindness a day. Helping anyone in need, offering a smile or a compliment, donating to charity, buying a big issue or a hot drink for a homeless person. Be spontaneous if anyone needs assistance.
Be present. Come out of the past and future, where our thoughts often take us on auto pilot, and connect with the present moment because this is the only moment that exists, and that you have a chance to influence your life in.
Commit to giving yourself time each day when you have no work and no screen to engage with; do what helps you relax and feel good about yourself.
Sleep and Nutrition - These cannot be missed off any stress management list, so here they are - the two non-negotiables of good wellbeing! Check out sleep info here and nutrition here.
Use this list to tick off your new daily ‘little’ actions that will add up to a lot of benefit for you and those around you. To build resilience further and keep well, continue on doing these actions little and often.