Stress Reduction
What is stress?
The stress response is a physiological reaction that occurs in response to a perceived threat or danger, whether it is environmental or psychological. This response is also known as the “fight-or-flight” response, as it prepares the body to either fight the threat or flee from it. The stress response is triggered by the release of stress hormones, such as adrenaline and cortisol, which cause a series of physiological changes in the body. These changes include an increase in heart rate, breathing rate, and blood pressure, as well as a release of glucose into the bloodstream to provide energy for the body.
Is the stress response normal?
The stress response is an important survival mechanism that helps us respond quickly to life-threatening situations. However, chronic activation of this mechanism can have negative effects on our physical and psychological health.
Can chronic stress affect my health?
According to the American Institute of Stress, 73-77% of people experience stress that affects their physical and mental health. Stress symptoms can manifest in various ways, including changes in behavior, mood and overall mental (anxiety, depression, addiction) and physical health. Common physical symptoms of stress include headaches, muscle tension or pain, fatigue, and sleep problems. Stress can also lead to high blood pressure, heart disease, stroke, obesity, and diabetes if left unmanaged. It’s important to note that while some stress is inevitable, it’s possible to dismantle negative stress cycles.
How can I reduce stress?
Six relaxation techniques that can help you evoke a relaxation response and reduce stress:
1. Breath focus. In this simple, powerful technique, you take long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, you gently disengage your mind from distracting thoughts and sensations. Breath focus can be especially helpful for people with eating disorders to help them focus on their bodies in a more positive way. This technique may not be appropriate for those with health problems that make breathing difficult, such as respiratory ailments or heart failure.
2. Body scan. This technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally releasing any physical tension you feel there. A body scan can help boost your awareness of the mind-body connection. If you have had a recent surgery that affects your body image or other difficulties with body image, this technique may be less helpful for you.
3. Guided imagery. For this technique, you conjure up soothing scenes, places, or experiences in your mind to help you relax and focus. You can find free apps and online recordings of calming scenes—just make sure to choose imagery you find soothing and that has personal significance. Guided imagery may help you reinforce a positive vision of yourself, but it can be difficult for those who have intrusive thoughts or find it hard to conjure up mental images.
4. Mindfulness meditation. This practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future. This form of meditation has enjoyed increasing popularity in recent years. Research suggests it may be helpful for people with anxiety, depression, and pain.
5. Yoga, tai chi, and qigong. These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts. They can also enhance your flexibility and balance. But if you are not normally active, have health problems, or a painful or disabling condition, these relaxation techniques might be too challenging.
6. Repetitive prayer. For this technique, you silently repeat a short prayer or phrase from a prayer while practicing breath focus. This method may be especially appealing if religion or spirituality is meaningful to you.
Rather than choosing just one technique, experts recommend sampling several to see which one works best for you. Try to practice for at least 20 minutes a day, although even just a few minutes can help. But the longer and the more often you practice these relaxation techniques, the greater the benefits and the more you can reduce stress.
References
Six relaxation techniques to reduce stress - Harvard Health
Stress symptoms: Effects on your body and behavior - Mayo Clinic