Strategies to Reduce Stress with Communicating

Stress affects how our brains work and often prompts changes in communication styles. Some individuals may become more withdrawn, finding it challenging to express themselves openly. Others become more talkative with notable difficulty making a clear response. And others may adopt a defensive or confrontational tone. Regardless of your communication style in times of stress, we can all agree that these shifts in communication styles can create barriers to meaningful connections.

Here are some tips to support our communication skills:

Word finding:

➡ Stop, pause and breathe (or take a sip of water).

➡ Describe the word or provide the function or purpose of the item.

➡ Replace with a synonym.

➡ Avoid negative thoughts like, “Why am I struggling?” Or “I should know this word…”. Those internal thoughts will divide your attention further from the point you are trying to make and make it harder to express yourself. Remind yourself that what you have to say matters, even if it takes (more) time.

Staying on topic:

➡ Invert the question into a statement.

➡ Share 2-3 sentences, then stop. Beyond that we stray from the topic or repeat information.

Communicating complex or sensitive information:

➡ Modify the environment to reduce distractions while communicating such as turning off the TV, closing the door or sitting near your conversation partner.

➡ Introduce the topic ahead of time so there’s time to gather your thoughts.

➡ Set aside time to talk when most alert and focused to discuss more complicated topics. Some benefit from setting aside a planned time to talk daily can support

Breathing to reboot:

➡ Take a big breath and visualizing your breath traveling from the top of your head through your body and out your toes. As the breath travels, notice any body parts that are holding stress and aim to relax them. Take 3-5 breaths; then resume communication.

Stress can make it hard to think clearly, process information, and communicate effectively. It may affect our ability to express thoughts, convey ideas or make decisions. Using the strategies above, we can offer a a more supportive environment to our conversation partner and encourage confidence and clarity in communicating.

If you’d like assistance or more information about skilled therapy or cognitive-communication enhancement groups, please reach out to Amy Karas at SLPAmyKaras@gmail.com or view the website: www.SLPAmyKaras.com.