Stress is something that all of us know about and have experienced on multiple occasions. It can affect us in different ways in various phases of our lives. We are familiar with stress in all forms, be it stress in our day to day routine, career-related, work-life, or family-related issues. It is mostly, unforeseeable and can hit us from anywhere, anytime. It is not necessarily bad. Stress can also be of two types; Eustress and Distress. Eustress is desirable and can do wonders with your abilities, challenge your limits, and gives you that extra boost of productivity. Experiencing Eustress is totally normal, but after a point, it becomes severely daunting (i.e distress). Distress, on the other hand, is equally (if not more) detrimental to our mental health, it overwhelms you with your problem, makes you feel anxious all the time and often takes a toll on your physical health.
Dealing with stress as and when it occurs, can help you improve health and happiness in all areas of our life. Mind mapping techniques can help you combat your daily stress and think outside the box.
What is mind mapping?
A mind map is typically a diagram (hand-drawn or virtual) to visualize pieces of information. It can be used for various purposes, right from taking notes to solving life problems. One map is created around a single focus concept. It demonstrates the hierarchy and relationship between various items that circles the concept.
This technique was formed as a tool for brainstorming, visual thinking, and problem-solving. It is used in vast domains, from education and psychology to engineering. It enables you to take a deep dive into the macros of any concept, from different angles and branches, to add context. That’s why mind mapping is an exceptional technique that can be used for stress management.
How does it relate to stress?
Mind mapping is a technique that can be used in a variety of tasks. But it can also help you to sort through noise in your head. Take a pause here and think about how your brain works. If you start thinking of something, it sparks various unique trains of thought. The mind works in the same way. It is a free-flowing technique. Once you find a central idea, your brain automatically starts to think of various branches (ideas) for deeper understanding.
Let us take an example of workplace stress to understand better. We all multi-task and work in a deadline induced environment. It is very likely for us to have bundles of notes (physical or digital) scattered on our desk and computer screens. It is very common not to know where to start. Mind maps help you gather your thoughts and notes, and bring it in one large canvas. It enables you to get one holistic picture of the entire event. It helps you to look through all the possibilities that can branch out and let the creative thoughts flow, cutting out the unwanted noises.
How to mind map for stress management?
1. Identifying central concept
This is the most pivotal step in the process. One way to identify the central concept is by listing down the top three things that are causing you stress (stressors). Pick one, and work on it. Repeat the session for other stressors, later.
An alternate way of doing this is by breaking down your stress into categories (i.e. family, workplace, career, friends, etc.). Now, pick one category, to begin with.
Once we have picked our single central concept, write this down in the center of a blank page.
2. Brainstorm around the central concept
This step is messy and unfiltered. You have pinned the central concept in the center. Now, brainstorm on the central idea and try to create a context around it. Think of all the possible associations of the concept and keep jotting it down. It could be your feelings, emotions, desires, thoughts, reasons, or anything. around the central broad premise.
3. Analyze the situation
Analyzing requires you to switch to the other side of your brain. Once you have all the emotions and feelings listed, it is time to replace them with real facts. The aim is to organize your thoughts by asking questions, which could be like :
- What part of my problem can I actually control versus which one is out of my reach of control?
- Off all the things I can control, what can I do to resolve?
- Which (of all) are really critical issues and really matters?
4. Resolution
Mind mapping is important, and it enables you to look at things causing you stress from different angles. You can search for immediate actions that you can take to start alleviating your load.