Stress Management Techniques: From Chaos to Calm
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Stress Management Techniques:
From Chaos to Calm
Stress management
techniques provide people with ways to regulate their emotions, thoughts, and
behaviors in a healthier manner. They may be employed either for short-term
stress relief or in order to promote long-term mental wellbeing.
People often find
themselves in situations that cause stress. Be it an argument, work deadline or
illness-related worries - it's understandable for us all to feel stressed from
time to time.
1. Exercise
Stress comes in
various forms and may manifest physically through headaches or stomachaches,
while emotionally it may manifest in feelings of anxiety, irritability or
depression.
Physical
exercises that incorporate movement such as running or swimming have been
proven effective at relieving stress. While research generally centers around
aerobic activities like aerobics or running, studies show that even
low-intensity activities like Yoga and Tai chi have also been proven to lower
stress. Exercise's effectiveness comes from forcing the body to move which
reduces cortisol levels while reminding your brain there are no immediate
dangers present; helping it refocus its attention back onto tasks at hand.
Recent ADAA
online poll results reveal that 14 percent of respondents use regular physical
exercise as an effective stress management strategy, surpassing more commonly
employed techniques like speaking with friends or family (18 percent), watching
television programs (16 percent) and listening to music (15 percent).
Exercise provides direct stress-busting benefits by stimulating production of feel-good neurotransmitters called endorphins - these chemicals give runners that famed "runner's high."
Regular physical activity, whether that means
walking daily or taking yoga classes, encourages the brain to release these
chemical messengers regularly and alleviate tension and stress.
The Centers for
Disease Control and Prevention suggests achieving 150 minutes of moderate
intensity or 75 minutes of vigorous physical activity each week, however for
individuals experiencing work-related stress it may be more beneficial to break
these sessions into shorter workout sessions throughout the day; for instance a
person working late might benefit from performing 10-minute workout sessions
prior or during their lunch break.
2. Meditation
Meditation is a relaxation technique that involves focusing your attention on one thing - such as your breathing or repeating mantras - in order to reduce stress and depression.
Meditation was
initially designed to increase our understanding of sacred and mystical forces
within life, yet today it's widely practiced for stress management and
relaxation purposes. Meditation can also be practiced alongside rhythmic
exercise, yoga or tai chi as part of complementary mind-body therapies.
Studies indicate
that meditation can improve focus, help release negative thoughts and feelings,
reduce stress levels, and possibly even enhance memory retention. One
randomized, controlled trial demonstrated this effect when human resources
managers receiving mindfulness meditation training were able to work for longer
without becoming distracted; as well as being better able to recall important details.
Studies conducted
on long-term meditators revealed more gray matter in their brain's insula and
sensory regions. This may indicate more empathy and peace than is typical among
their counterparts, making them better equipped to cope with stressful situations.
Meditation can
provide many advantages to anyone, and finding an experienced instructor to
guide and support your meditation journey is essential. Meditating alone may
become daunting or impossible to maintain when feeling overwhelmed or
distressed; finding support through teachership may make the difference between
success and failure when trying to meditate alone.
3. Yoga
Yoga is an
ancient mind-body system comprised of physical postures, breath control,
meditation and relaxation techniques. Studies have demonstrated its efficacy at
improving psychological conditions, increasing positive emotions and
maintaining mental balance and stress management.
Yoga has been
shown to reduce both state and trait anxiety by decreasing heart rate and
systolic blood pressure, decreasing CRP, interleukin-6, natural killer cell
activity and improving immune function (such as natural killer cell activity ).
Yoga also has an immediate impact on the SNS-HPA axis response to stress by
shifting towards parasympathetic dominance; additionally it has been
demonstrated that Yoga reduces stress-related increases in insulin and glucose
levels.
Researchers at Deakin University conducted a six-week study involving 114 participants randomly assigned to one of three treatments: yoga, guided imagery or no intervention whatsoever.
Psychometric testing and biometric measurements were
taken before and after each six week intervention to measure mood, stress
levels and anxiety levels before and after study periods ended; yoga proved
most successful at decreasing both state and trait anxiety while guided imagery
proved less successful at controlling stress-induced changes to heart rates
than yoga alone.
Yin yoga uses
slow poses that stretch out the hips to alleviate stress that builds up there.
Starting your day right by beginning with yoga can set an optimistic tone and
help prevent unanticipated stresses from destabilizing you throughout your day.
Yoga practice can
aid sleep, which is often affected by stress and depression. Good sleep leads
to healthy and stable emotions which in turn helps manage stress more
effectively. Please keep in mind that yoga doesn't work overnight; regular
practice and belief must be present for its benefits to be realized.
4. Deep Breathing
"Take a deep
breath" may seem like an overused cliche, but in truth it has an enormous
amount of truth behind its words. Deep breathing techniques help reduce stress
hormones which contribute to high blood pressure by relaxing our fight or
flight response and helping to quiet it down.
Stressful
situations cause your body to release a cocktail of chemicals, such as
adrenaline and cortisol, that help you cope in the short term, but can lead to
heart disease and other health issues if produced over an extended period.
Thankfully, slow and deep breathing techniques allow you to retrain how your
body reacts during stressful situations.
One of the best
ways to use deep breathing is through diaphragmatic breathing. To perform this
technique, sit comfortably in a straight back position while inhaling slowly
through your nose - feeling your lungs fill up with air while your rib cage and
belly expand into accordion-like shapes as your breath goes in and out slowly
through your nostrils - then exhale slowly through your nose as you count back
from five on every out breath, gradually building up to counts of 10.
Breathwork helps
regulate your heart rate and blood pressure by infusing oxygen into your body
and lowering it through vasodilation (widening of the blood vessels).
Meditation also
promotes relaxation by decreasing cortisol and increasing endorphins - natural
mood boosters and painkillers that serve to promote well-being. Try taking
three deep breaths whenever you find yourself stressed - in line at the grocery
store, stuck in traffic or facing an overwhelming project at work and see how
you feel afterwards.
5. Relaxation Techniques
Relaxation
techniques can help the body produce what's known as its "relaxation
response," the opposite of the fight-or-flight reaction that happens when
faced with stress. This response includes slower breathing, decreased blood
pressure and muscle tension levels, feelings of calm and well-being as well as
feelings of relaxation and comfort.
There are various
relaxation techniques, and one may work better for you than another. Some
examples include progressive muscle relaxation - whereby tightening and then
relaxing groups of muscles in your body from toes to neck; autogenic training
(use of relaxing thoughts or suggestions to yourself); guided imagery
(visualization), wherein objects, places or events that invoke feelings of
relaxation or calm are pictured by guided imagery (or visualization); guided
imagery is another technique; yoga, tai chi or qigong offer movement combined
with stillness while sound meditation techniques like music or mantras can
provide soothing experiences as well.
Final Thoughts
All relaxation
techniques take practice to be truly effective, so it is crucial that they
become part of your everyday routine. Choose a method that fits with your
lifestyle and can easily fit into either home or travel settings; many can
meditate while riding public transit; others might do yoga or tai chi at their
gym, lunch break class or listen to soothing music or podcasts during this
time; others still may choose meditation while riding public transit or
listening to calming podcasts during commute time.
Meditation or deep breathing may be particularly challenging for individuals who struggle to quiet their minds, have physical limitations or health conditions that make focusing difficult, or require emotional support services when trying these relaxation methods. Consult your physician first before trying these methods and consider seeking guidance from a counselor or therapist when needed.
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