Reducing Stress and Boosting Well-being
In a previous webinar, stress management and holistic performance coach Alice Law shared valuable insights on managing stress and living a calm, balanced life. Hosted for members, the session emphasised the importance of preventing stress rather than just coping with it.
Alice, who is also a speaker, podcaster, author, and Reiki practitioner, began by sharing her personal story of dealing with stress, including the loss of her sister and father, and how it shaped her mission to help others manage stress. She explained that many people mistakenly believe stress helps them perform better, but in reality, it hampers productivity, clarity, and overall well-being.
Alice pointed out that stress is now considered a “new normal” in modern society, with constant information overload from technology contributing to micro-stress doses—small, frequent stressors like emails or negative news. These can be as harmful as major life events, causing physical and emotional strain.
One key takeaway was that our bodies react to imagined stress—such as worrying about future events—the same way they do to real-life threats, triggering the same stress response. To combat this, Alice stressed the importance of looking after mental health as routinely as physical health, by incorporating daily practices of mindfulness and stillness to maintain mental well-being.
Throughout the webinar, Alice provided practical tools for reducing stress and guided attendees through a calming meditation. Her advice encourages us to respond calmly to life’s challenges, rather than reacting with stress, allowing us to reach our fullest potential both in work and personal life.
The constant use of digital devices, whether for work or personal reasons, can make us feel like we’re failing, triggering our brain’s stress response. Even without real danger, our brain senses a threat, leading to stress. This is why it’s important to take a digital detox daily. A recommended method is putting your phone away for at least an hour each evening to avoid the temptation of checking it, as our brains create addictive reward pathways from likes and notifications, releasing dopamine that keeps us coming back for more.
A useful strategy is to track your screen time and become mindful of how much time you spend on apps. Studies show that completing tasks while distracted by technology lowers our IQ by 10 points—the equivalent of losing a full night’s sleep. Tips for managing this include having non-tech hours, limiting social media to specific times, intermittent phone fasting (e.g., putting your phone on aeroplane mode for an hour every four hours), and muting busy group chats that cause micro-stress.
It’s also vital to keep your phone out of sight during social situations, as this promotes genuine connection and helps reduce stress. Being fully present in everyday activities can combat feelings of worry or anxiety. Additionally, limiting news consumption is crucial, as constantly hearing negative stories fills the brain with fear and anxiety. Instead, try listening to positive content like music or podcasts.
Nature is a powerful antidote to the stress induced by technology. Spending time outdoors helps the brain relax by providing a contrast to the pressure created by digital overload. Even a brief walk can significantly improve mental clarity and well-being.
By integrating these daily detox habits, we can better manage our stress levels and improve overall mental health.
Taking just five minutes a day to focus on breathing and calming yourself can make a big difference in handling stress. Spending time in nature helps reduce anxiety, improve focus, and even increase job satisfaction. Using deep breathing, like the 4-4-8 technique (inhale for 4 counts, hold for 4, exhale for 8), tells your brain you’re safe, helping to switch off the stress response. Another technique is the smile meditation, where simply smiling tricks your brain into feeling happy.
Breathing exercises are easy to do and can quickly calm your body. Meditation helps us step back from stress, giving us the space to respond thoughtfully rather than reacting. Different types of meditation, like focusing on your breath, guided sessions, or mantras, can help clear your mind and bring calm.
When meditating, it’s important to be comfortable, breathe deeply, and focus on calming thoughts. Visualising peaceful light or setting a positive intention for the day can help you stay focused and relaxed. Regular breathing and meditation practice can make you feel calmer, happier, and more in control.
Alice emphasised that calming your mind and connecting to inner peace is a valuable strength, crucial for managing life’s stress and improving overall well-being. They encouraged everyone to use visualisation, intention-setting, and repetitive calming words as tools to achieve tranquillity. Meditation, while beneficial, doesn’t have to be perfect; it’s more about finding what works for you to reach a state of calm.
Key Points:
Calmness as a Skill: Learning to calm your mind is essential for maintaining health and happiness, as well as for performing well in personal and professional life. Stress is inevitable, but how you respond to it is within your control.
Meditation Flexibility: There are many ways to meditate, not just traditional methods. Visualisation and intention-setting can be effective practices.
Podcast: The speaker’s podcast, “Unstressable with Alice Law” features interviews with various leaders discussing their experiences with overcoming significant challenges. It aims to provide inspiration and positivity.
Tips for Kids’ Calmness: For children, short and fun meditation exercises, like a smile meditation with calming music and guided breathing, can help them manage hyperactivity and stress.
Staying Present: To improve presence and focus, it’s advised to:
Time-block work into shorter periods (e.g., 45 minutes) with a clear intention.
Avoid checking phones and emails first thing in the morning; instead, engage in activities like journaling or deep breathing.
Practice mindfulness by focusing on your senses during daily activities.
Balancing Social Media and Calmness: Being intentional with social media use is key. Use it purposefully to share positive messages, while also taking breaks to disconnect and practise what you preach.
ICAP members can access the recording of the webinar by clicking here. If you are not an ICAP member yet please sign up here.