The body responds to stress by activating the nervous system and triggering the release of certain hormones that accelerate the heart rate, breathing rate, and metabolism, and raise blood pressure, among other physical changes. These natural reactions are known as the stress response, and when it operates properly it helps individuals perform well under pressure. But when the stress response does not turn off or malfunctions, or when individuals are exposed to constant or persistent stressful situations, the effect on the body can be dramatic. The nervous system goes into overtime and may remain activated and release extra stress hormones over a prolonged time. Chronic stress can deplete a person’s immune system and cause a variety of health problems.
Most conventional physicians now recognize that stress has a significant impact on health and therefore, stress management or stress reduction techniques can play a critical role in disease prevention and treatment.
Learning the basics of relaxation methods isn’t difficult, but it takes daily practice to enjoy their benefits. Generally, stress experts recommend dedicating at least 10 to 20 minutes a day to a relaxation practice, and even more once you have settled into a consistent practice.
Ten Ways NOT to Cope with Stress
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Smoke |
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Drink alcohol |
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Overeat or stop eating |
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Watching TV or being on the computer for hours on end |
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Withdraw from friends, family, and social activities |
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Take pills or drugs to relax |
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Sleep a lot |
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Procrastinate |
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Fill up every minute of the day so you don’t have to face your problems |
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Take out your stress and frustrations on others by shouting, belittling, or using physical violence |
Deep Breathing
This is one of the easiest and most effective ways to relax, and it can be done just about anywhere, and no materials are needed! The key to effective deep breathing is to breathe deeply from the abdomen rather than take shallow breaths from your upper chest. When you breathe from your abdomen, you get more oxygen, which helps you feel less tense and anxious.
Breathing Exercises
Find a place to sit comfortably with your back straight. Place one hand on your chest and the other on your stomach.
Take a deep breath in through your nose. The hand on your stomach should rise, while the hand on your chest should not move much at all.
Exhale through your mouth, pushing out as much air as you can while you contract your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should not move much.
Continue this sequence, slowly and comfortably, for at least 10 minutes. You may find it easier or more comfortable doing this exercise while lying on the floor. In that case, you can place a small book on your stomach and as you breathe, the book should rise as you inhale and fall as you exhale.
Progressive Muscle Relaxation
Progressive muscle relaxation is a process that involves systematically tensing and relaxing different muscles groups in the body. It is especially helpful when you have trouble falling asleep, but it can be used any other time during the day as well. Along with being a great way to relax, it also makes you very aware of your body and how it’s functioning.
Progressive relaxation has been studied in various settings, including a group of women at the worksite to see if it was effective in reducing blood pressure and personal strain (it was) (Webb 2000); in reducing the side effects of chemotherapy (e.g., nausea, vomiting) in women with breast cancer (Yoo 2005); and in significantly reducing stress in a group of 67 normal, everyday men. (Scheufele 2000)
Progressive Relaxation Exercise
- Loosen your clothing, remove your shoes, and get comfortable. You may even want to remove your watch
- Practice deep breathing for a minute or two to get comfortable.
- Once you begin to feel relaxed, focus your attention on your right foot and think about how it feels.
- Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
- Relax your right foot. Focus on the tension as it flows away from your foot. Think about how your foot feels as it becomes limp and relaxed.
- Relax for a moment, breathing deeply and slowly.
- Now focus on your left foot. Follow the same sequence of tensing your muscles and releasing them.
- Repeat the sequence—tensing, holding, relaxing, breathing—for each muscle group as you move up your body: right calf, left calf, right thigh, left thigh, hips and buttocks, stomach, chest, back, right arm and hand, left arm and hand, neck and shoulders, and face.
5 Ways to Reduce Stress
- Exercise regularly: You’ve heard it all before, but it works. Aerobic exercise works wonders for releasing tension and pent-up stress.
- Eat a healthy diet: Your body can better cope with stress if it is well nourished and if you keep your energy level as even as possible. That means start with breakfast (that does not mean a Danish and coffee, we said healthy) and nutritious food throughout the day.
- Reduce sugar and caffeine: Both sugar and caffeine provide temporary “highs” that typically end with a crash in energy and mood. Once you cut back on the amount of coffee, colas, and sugary foods, you will feel more relaxed and you should even sleep better.
- Don’t self-medicate: That means avoid alcohol, cigarettes, and drugs, all of which can provide a temporary escape from stress. Masking your problems won’t make them go away; dealing with them with a clear head can.
- Sleep: Read more on the importance of sleep.
