Stress Reduction Techniques
Whenever we encounter a stressful event, our bodies undergo a series of involuntary hormonal and biochemical changes. This automatic stress response, also called the fight-or-flight reaction, puts our bodies in alarm mode: heart rate speeds up, breath becomes shallow, muscles tense, and our digestive and immune systems temporarily shut down. The stress response is helpful in true emergency situations, but when it’s activated on a frequent basis it puts strain on both mind and body.
Some Common Signs and Symptoms of Excess Stress
- Regularly walking, eating or working in a rushed way.
- Regularly thinking and worrying about the past or future.
- Frequent tension in the body (esp. neck, face, shoulders, back, chest, and stomach) which often goes unnoticed until one slows down, breathes deep and carefully surveys the body.
- Feeling of the "weight of the world" on your shoulders.
- Emotionally "on edge."
- Regular tiredness during the day.
- Significant need for outside stimulation to feel good (coffee, sweeteners, food, sex, TV, alcohol, money, accomplishments, etc.)
The Goal
Occasional challenges, both physical and psychological, are not unhealthy for most people. Occasional challenging projects, arguments, difficulties with children, difficulties at work/school, etc. are a normal part of life. These types of stresses are normal and can actually be strengthening. The goal is not necessarily to avoid all stressful events, but to develop the ability to relax during day-to-day activities and during challenging occurrences (such as those mentioned above).
The relaxation response
No one can avoid all stress, but you can counteract it by learning how to evoke the relaxation response, a state of deep rest that is the polar opposite of the stress response. The relaxation response brings your system back into balance, reducing stress hormones, slowing down your muscles and organs, and increasing blood flow to the brain. The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels. What’s more, they also serve as a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.
Strategies for Stress Relief
As part of the process of curing an illness, promoting health & vitality, and preventing illness and premature aging, it is important to gradually move towards a daily life that is less stressful.
Some Strategies to Avoid
- Attempting to make everything in life stress-free.
- Focusing on every event and constantly reminding you to relax.
- Regularly avoiding the feeling of emotions (e.g., sadness, anger, joy, fear, etc.).
- There are a number of other things which will not work in the long run when used by themselves only -- long vacations, exercise, etc.
The type of strategy which tends to work is the combination of gradually and gently trying to change one's habits, plus regular practices or situations which help put the body in a relaxed state. Both types of strategies are important in promoting stress reduction.
When the relaxation response is activated:
- Your heart rate decreases
- Breathing becomes slower and deeper
- Blood pressure drops or stabilizes
- Your muscles relax
The relaxation response is not:
- laying on the couch
- sleeping
- being lazy
The relaxation response is:
- a mentally active process that leaves the body relaxed
- best done in an awake state
- trainable and becomes more profound with practice.