NHS Education for Scotland Logo

Scotland Deanery

Home of Medical and Dental Excellence

Quick Skills to Try

 

Sometimes a small action is enough to reduce immediate feelings of stress. These are few suggestions others have found helpful.

In the moment of stress:

  • Walking away, even for a few minutes, from a stressful situation (when safe to do so) can give your mind a little breathing space
  • Try using 4×4 breathing. Deeply inhale for 4 seconds, followed by a deep exhale of 4 seconds. Breathing this way for about one minute can reduce anxiety levels, heart rate and help you regain a sense of place and calm. 
  • Communicate your feelings – respectfully – after some reflection. This can prevent feelings of resentment building.

Relationships
Take time in the day to speak to people you value. Have you made time for a cup of tea with work colleague? Have you spoken with your partner or children, or replied to a text a friend sent? By spending a few minutes focussing on the people who are important to you, reminds yourself that you aren’t alone and opens the door for further support.

 

Reflections
Being grateful is known to have a beneficial effect on stress levels, and is the thinking behind strategies such as ‘3 good things’. Simple actions of positive reflection can help foster positive thinking.

  • Take time each day to think of 3 things that are good in life
  • Consider kindness:
    • What act of kindness have you appreciated?
    • What act of kindness have you done?
    • Have you been kind to yourself?

Goals
Setting a small goal can refocus your mind away from negative areas of your life and achieve positive changes. Self-care goals can be ‘quick wins’. This might be getting a ten-minute walk, delegating something to someone else, or making time to reflect.

Health and Wellbeing

Time Management

 

 

This page was last updated on: 15.06.2018 at 11.31


Top