Behaviour

Create a personalised stress management toolkit

Description

Research shows multiple stress techniques are 25% more effective than single methods. Build your personal toolkit to match specific techniques to different stress triggers.

Why we recommend this

A 2019 meta-analysis in JAMA Internal Medicine found that combining multiple stress-reduction techniques was 25% more effective than single-technique approaches
Research from University College London shows that technique effectiveness varies based on stress type: breathing exercises work better for acute stress, while meditation is more effective for rumination
Dr. Amishi Jha's research demonstrates that attention-based practices (like focused meditation) and open monitoring practices (like mindfulness) activate different neural networks, providing complementary benefits
The American Psychological Association recommends multiple stress management approaches to address different components of the stress response (physiological, cognitive, and emotional)
Neuroscience research shows that novelty in practice helps maintain engagement and prevents neural habituation, keeping techniques effective longer

Usage

Practice your primary technique daily for 10-15 minutes and rotate in 1-2 secondary techniques weekly

Timing

Use proactively in the morning to set a calm foundation, and responsively during high-stress periods

Important notes

Maintain one consistent primary practice as your foundation rather than constantly changing everything
When learning a new technique, practice it daily for at least 10 days before evaluating its effectiveness
If a technique increases your stress (beyond initial learning discomfort), it may not be right for you
Track the effectiveness of different techniques for different stress triggers in a simple journal
Start with evidence-based techniques: deep breathing, body scanning, progressive muscle relaxation, guided imagery, and mindful walking