According to mental health specialists, there are ten techniques to manage stress.

Tips to help you have a calmer 2022.

In the new year, we all aspire to be a better, less stressful version of ourselves. Is it possible to actually achieve that? It's not an easy undertaking, especially in the midst of a pandemic. Thankfully, there are a slew of expert- and research-backed methods you can use in the new year to channel a calmer, happier you. Fox News chatted with mental health specialists to learn their tips for achieving a calmer state of mind.

1. Practice the "STOP" skill.

Dr. Sabrina Romanoff, clinical psychologist and professor at Yeshiva University in New York City, offered this clever method from the Dialectical Behavior Therapy (DBT) branch of therapy.

She explains, "Stop means for: Stop; Take a step back; Observe; Proceed carefully." "When emotions take over, you may find yourself acting rashly. You don't have time to deploy your arsenal of skills when you react hastily."

Use "STOP" to recover control of the situation if you find yourself on edge about anything or panicking.

2. Or use the "TIP" skills.

Romanoff breaks down "TIP," another DBT M.O., as "tipping the temperature of your face with cold water; intense aerobic exercise; paced breathing, and paired muscle relaxation," noting that each of these techniques has the impact of rapidly shifting your biological response pattern to stress. "As a result, your emotional arousal will decrease. These abilities work in the same way as fast-acting drugs do."

You'll be able to handle better with anything comes your way if you ground yourself in the current moment.

3. Immerse your face in cold water for up to a minute.

Try putting your face in cold water for a modified version of "TIP," and you might be amazed at how the experience resets your mental outlook.

Romanoff recommends bending over, holding your breath, and immersing your face in a bowl of cold water for up to 60 seconds. "The 'diving reflex' is frequently induced by this alone. The better it works, the colder the water and the longer the immersion."

According to Romanoff, when we are submerged in cold water without oxygen, our hearts slow down below resting heart rate due to greater activation of the parasympathetic nervous system, which lowers arousal. You could also find that taking an icy cold shower helps to reset your mood.

4. Get outside during daylight hours.

Even though it's freezing outside, stepping outside is beneficial to your mental health.

According to Doreen Marshall, vice president of mission engagement at the American Foundation for Suicide Prevention (AFSP), "having less hours of daylight might have a detrimental influence on your attitude."She suggests getting outside for 30 minutes to help cope with the lack of sunlight.

"Simply sit and watch the sunrise or go for a walk around your neighborhood. Make an attempt to make it a daily habit, whatever you do "she explains.

If you're physically capable, don't stress about running or jogging to gain the benefits of being outside - a simple walk will suffice.

"Many people believe that vigorous exercise is required to reap the benefits, but research, including that conducted in my lab, has shown that this is not the case," says Thomas Plante, a psychology professor at Santa Clara University and adjunct clinical professor of psychiatry at Stanford University Medical School. "Taking short walks can help to relieve stress. Try to go for a walk every day, even if it's only for 15 minutes, and you'll find that you're less stressed in the long run."

5. Connect with others if you’re feeling lonely.

Millions of Americans are experiencing feelings of isolation as a result of the pandemic, which has radically changed the way we socialize.

"There's a decent chance you're not alone in feeling lonely," Marshall says, "and discussing how you're feeling may inspire others to do the same." "Reach out to someone who is experiencing similar feelings and discuss how you can stay connected and support each other."

It can be unpleasant reconnecting with individuals, but set a goal for yourself to send three emails or phone a different loved one each week to check in and see how they are doing. You will not only brighten your own day, but you will also brighten the day of someone else.

"What goes around comes around, as the adage goes. We live in a highly stressful and apocalyptic era, in which stress-related issues cause a tsunami of mental health issues "Plante agrees. "When we are kind to others, they are likely to be kind to us in return, creating a positive boomerang effect that can reduce stress, anxiety, and sadness in all of us."

6. Identify your triggers.

Lin Sternlicht, a therapist and co-founder of Family Addiction Specialist in New York City, says, "The most efficient method to lower stress is to begin engaging in stress reduction practices as soon as you become aware that you are experiencing stress." "To do so, we must first identify stress triggers so that we can be better equipped to deal with stress when it occurs.

"Individual triggers vary, but they may involve certain people, locations, things, meals (caffeine is frequently a problem), activities, seasons, or times of day.

For example, if you know that paperwork makes you anxious and you receive a difficult health-care document in the mail, identify this as a trigger circumstance for you. Simply noticing the trigger and pausing for a few moments can sometimes be enough to help you feel better.

Instead of panicking, consider doing something proactive like listening to a quick guided meditation tape, repeating a calming mantra, or listening to soothing music. Pay attention to physiological indicators you may have when you encounter a trigger, such as muscle tightening or an increased heart rate, as Sternlicht suggests.

7. Remember the big picture.

If the pandemic has taught us anything, it is to put our daily difficulties in context.

"We are too often bothered by the small things, daily problems, and we make mountains out of molehills," Plante says. "Take a deep breath and consider whether whatever is bothering us is truly important in the grand scheme of things. If it isn't, then let it go."

When you're dealing with a stressful situation, ask yourself if this is an issue you'll remember in two years, two months, or even two weeks. Even if things appear to be exaggerated in the moment, the answer to all three of those instances is frequently no.

8. Practice forgiveness.

Whether it's a long-standing grudge or a close family member who is getting on your nerves, the act of forgiveness is a wonderful thing.

Plante states, "Forgiveness is a potent tonic for bitterness, wrath, and upset." "Practice it on a regular basis; it's not always easy, but you'll get better at it and feel less worried."

9. Try the "Grounding Method."

It's easier said than done to be present in the moment, but adopting mindfulness methods into your everyday routine might help.

"Grounding yourself in the present moment is a crucial approach for stopping the stress response. Stress is frequently generated by events that are not occurring in the present moment, such as past or future events, as well as mental wandering "Sternlicht agrees. "As a result, anchoring oneself is an effective stress-relieving approach. There are a variety of ways for bringing yourself back to the present moment, and the more you practice them, the easier and more natural it will become."

"Simply consider five items that you can see, four items that you can touch, three items that you can hear, two items that you can smell, and one item that you can taste. It's an excellent method for preventing the 'wandering mind' from concentrating on unproductive, unpleasant thoughts."

10. Try a stress dump.

This liberating act, another of Sternlicht's strategies, can be performed whenever you're worried about something.

"The effect of ruminating thinking is stress. As a result, letting them out and releasing them is a useful technique. It's what I refer to as a stress dump; others may refer to it as a brain dump, journaling, or a list. The most important thing to remember is to put pen to paper and start writing. You might wish to make a list of the things that are bothering you and why they are bothering you "Sternlicht agrees.

"When we take the action of literally getting our thoughts out of our heads and writing them down, we experience a physiological and psychological release. As a result, we can begin to distinguish our worry from being a part of ourselves, placing some distance between us and our stress "She goes on to say that writing down our anxieties might sometimes help us understand if we've been overreacting or catastrophizing our problems.

"Lastly, writing down our thoughts can help us clear our heads and go into solution mode, as well as become more organized with rushing thoughts," she adds.