Stress Management Methods, Tips and Techniques
Why Stress Management is Important?
Stress is the underlying cause of many illnesses, both major and minor. Physicians and mental health experts agree that stress reduction techniques can prevent many illnesses and disorders.
The human response to stress is triggered within the brain, producing chemical and physical changes throughout the body, which affect every aspect of it’s functioning.
During times of intense stress the brain’s production of such chemicals as Dopamine, Epinephrine, and Norepinephrine increase, causing the distribution of larger amounts of these Catecholamines throughout the body.
The increase of the presence of these chemicals produces physiological changes such as increased heart rate, and blood pressure, increased cell reproduction, and suppression of the immune system.
Over time, unmanaged stress can lead to the development of ulcers and other digestive problems, heart disease, even heart attack and stroke.
The immune’s systems ability to fight off infection and disease is inhibited, allowing for the onset of various illnesses and viral infections.
Additionally, the development of chronic conditions such as diabetes and asthma, have been linked to stress.
Stress is also related to many mental and emotional disorders, such as depression, anxiety, extreme phobias, and panic attacks. The “Fight or Flight” instinct triggered by the brain during times of extreme stress is also related to the on-set of these chronic mental health conditions.
Learning to manage stress in healthy ways can help reduce the chemical changes occurring within the brain and body, thereby improving both physical and mental health.
Who Can Benefit From Stress Management?
Everyone, regardless of who they are or what they do, can benefit by having some plan in place for the on-going management of stress. The common myth, that unhealthy stress and the need for appropriate management of that stress, is primarily reserved for those who work in the most stressful environments in not true.
High powered executives and those who are in positions which carry a heavy amount of responsibility are only a small portion of the population who could benefit from a stress management program.
Let’s face, stress is a part of everyone’s life. Whether you are a high powered executive, or a stay at home mother, situations are sure to arise in which the stress of your individual life will increase, affecting the way you feel, think and act. Having healthy way of coping with stress can make a difference to overall state of well-being.
Doctors, lawyers, nurses, waitresses, bartenders, business owners, even college students and elementary school children face their own unique brand of “stressors” every day.
From the doctor who must face the loss of a patient, to the waitress who must deal with cranky, complaining customers; even the third grader, who is faced with a battery of assessment tests, stress is a part of everyday life.
There are many forms of stress management, from physical exercise to visualization techniques. A stress management program can include a hot, steamy bubble bath, or a long, luxurious massage.
It can also include incorporate such techniques as acupuncture, acupressure, meditation, hypnosis (or self hypnosis) relaxation techniques and a realm of other programs or activities, uniquely tailored to fit the individual undertaking a stress reduction program.
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Developing a Stress Management Plan
A stress management plan does not necessarily require a lot of time and energy. Many times it is just making a commitment to reduce the level of stress in your life, by taking a few small, but meaningful, steps toward improving your overall health and well-being.
A good place to begin your stress management plan is by identifying 5 activities that you really enjoy participating in. These can be anything from reading a good book, to taking a long walk on the beach.
If you have hobbies that you enjoy spending time on, be sure to include these in your list. Other options could be things you have always wanted to do, but never got around to, or things that you used to enjoy, but haven’t had the time for lately.
The one stipulation is that these are activities which are not related to work, or another source of stress in your life.
Make a list of at least 2 things that you almost always do, that you either probably shouldn’t be doing, or can live without doing. This list can include things like bringing work home from the office, doing your teenagers laundry, cooking huge meals during the week, after working all day etc…
These are things that will not cause the world to fall apart, if you stop doing them.
Make a list of at least 2 things that you probably should have done by now, but didn’t. Things you have been putting off, or problems you have not been dealing with directly.
If you’ve been meaning to call your insurance agent for the past few weeks, but haven’t, if you’ve been thinking about dusting the cob-webs on the front entry way for a month, but haven’t, write those things down.
At this point your 3 lists will now become a goal sheet. Your stress management plan will look like this:
This week I will:
-Spend at least 15 minutes every day doing one of the things I enjoy. (List the 5 things you wrote earlier under this section.)
-Eliminate 2 needless tasks from my list of things to do. (List the 2 things that you wrote earlier under this section.)
-Tackle 2 things that I have been putting off for a while. (List the 2 things that your wrote earlier under this section.)
Identifying and Managing Stressors
Part of a good Stress Management plan simply involves identifying the areas of stress in an individual’s life. Taking an objective look at circumstances and situations that may seem unmanageable, can be a helpful first step in dealing with stress.
Once the areas that are causing the most stress have been identified, a plan to reduce the level of stress produced by each situation can begin to be formulated.
Often situations which create a large amount of stress can be eliminated completely. For those stressors which cannot be entirely eliminated, a plan to better manage the situation, so that the amount of stress produced is decreased significantly, is often helpful in relieving the overall amount of stress the person is feeling.
One of the most common sources of stress, for many people, is the habit that they have of not setting healthy limits on the amount of commitments they enter into.
Overextending oneself creates undue stress, and generally leads to exhaustion, burn out, and inevitably, “failure” to fulfill many of ones obligations. This “failure” is often perceived by the individual as a personal “failure”, creating feelings of guilt, shame and poor self-esteem; feelings which inevitably contribute to the amount of stress the person experiences.
An individual who has a tendency to over-commit may also be driven by a desire to “prove” themselves, or to “live up to” a certain standard which they have imposed upon themselves.
Having rigid ideas about “success” and “failure” and demanding too much of oneself, contributes to the overall stress in the person’s life.
Many times an individual has such a deep fear of failure, or a desperate need to “live up” that they refuse to set limits on their time, until health problems or other life events force them to do so.
If an individual has a difficult time making necessary changes in their routine, or setting healthy limits for themselves, underlying causes of the behavior should be addressed. Consider what constitutes “success” and “failure.” How can ones point of view be altered, to allow some relief from the “rigid taskmaster” of self?
What limits can be set comfortably? What obligations and commitments can be let go of? Simple questions such as these can go a long way toward helping identify the sources of stress, and creating a plan to reduce the affects of stress that stress a person’s life.
Addressing Anxiety and Worry in a Stress Management Plan
Anxiety and worry are common sources of stress. Financial problems, health issues, family concerns, and a realm of other situations, can create an unhealthy amount of stress, when not addressed in a healthy manner.
A person may choose to cope with these types of situations in a variety of healthy or unhealthy ways. From denying the problem altogether, to attempting to “run away” or “hide” from the problem, an individual’s unique set of coping skills can either increase of decrease the level of stress they experience.
Denial is a common form of coping that many people employ to deal with life issues. Typically denial is a “coping skill” used by people in situations which present an unbearable amount of stress.
This may happen in alcoholic families, domestic violence relationships, even in people facing severe illness or death. A person in denial simply says “Everything is fine” and “Nothing is wrong.”
Attempting to run away or hide from a stressful life event is evident in those who use drugs or alcohol to “escape”, as well as those who simply “avoid” the problem. The individual who works too much, or the teenager who stays away from home for days at a time, are people attempting to escape the problem.
Procrastination can be a sign of worry and anxiety. Fear of “what will happen” if the person does face the problem, can lead to “putting off the inevitable.” This type of behavior also contributes to stress, as the unseen and unknown are often larger, in the mind, than in the situation.
Facing things head on may be difficult, but it is the healthiest way to handle situations that create worry, fear or anxiety. Getting answers, instead of speculating, and addressing problems, instead of denying, hiding or running away from them, is the only way to reduce the stress caused by these types of situations.
Relaxation Techniques For Stress Management
The unhealthy affects of stress can be evidenced in physical as well as mental and emotional health problems. Besides heart and digestive problems, stress can contribute to overall muscle aches, stiffness and even pain.
Relaxation techniques can help manage the affects of stress on the body as well as the mind. There are various techniques one can use to experience a state of relaxation and calmness, which require little time or effort on the part of the individual seeking to benefit from them.
Here is one relaxation technique that many people have found beneficial in managing the level of stress they experience.
Stair Step Relaxation Technique
Begin with a series of deep, cleansing breaths. Feel your body relax, as you slowly breath in and out. It can be helpful to imagine the tension and stress leaving your body as you exhale, while peace and calm fill you, as you inhale clean, fresh air.
Once you have done this for a period of two to three minutes, begin to experience the tension leaving your muscles, one at a time.
Once you are ready, picture yourself at the top of a flight of 10 stairs. Take one step down this set of stairs, and imagine that your body, your mind, and your spirit feel more relaxed, and more at ease as you reach this step. Say the number “One” as you descend.
With each succeeding step you can experience a deeper and deeper state of calm and relaxation. As you descend upon each step say the corresponding number of the step you are on.
When you reach 10, which is at the bottom of this set of steps, you will be entirely calm and relaxed. Any problems or worries you had will have vanished, and you will feel totally at peace.
Once you have experienced this state for a moment or two, you will be ready to come back up the set of stairs. With each step that you climb, you will become a little more awake and alert to your surroundings.
Your body and mind will remain at calm and at peace even after you return to the final step. You will feel renewed energy, and a renewed sense of purpose and joy, as you return to the top of the stairs.
Visualization Techniques For Stress Management
Visualization techniques have been demonstrated to improve physical and mental health, speed the healing process, and effectively manage pain. They can also help prevent illness, reduce stress, and increase an individual’s overall health and well-being.
Different visualization techniques can be used in the treatment of stress, and stress related illness. For general Stress Management, begin by identifying where in the body you feel the stress. Do you have muscle tension in the back and neck? Is your stomach “knotted”? Do you experience a dull or throbbing headache? Different people experience stress in different ways.
Once you have identified where in the body you experience stress you can use visualization techniques to reduce the stress, as well as the physical symptoms and effects you experience while under stress.
One useful visualization technique involves placing your hand over the affected area of your body. Breathe deeply, with your eyes closed.
Feel your heart rate slow to a calm and steady pace.
Visualize the stress in your mind as an image, with size shape and form. It may appear as a black ball which is located in the area of your body that you feel stress.
It may also appear in another form, such as a square, circle, rectangle etc… As you concentrate on the image of the stress (which may or may not be accompanied by physical pain) visualize (or picture yourself) moving the image.
It may not happen right away, but keep working at it, until you can get the image to move. Even the smallest movement is an accomplishment. As you begin to be able to move the image, be aware that you have control of it, and more importantly, know that IT does not have control over you.
Visualize the image that symbolizes your stress moving further and further away from its original location, until eventually you are able to remove it completely from your body.
Another technique along this same line is to visualize the stress you are feeling, and imagine that it is getting smaller, and smaller. Eventually the image will shrink to a tiny spot, and then disappear all together. This technique is very powerful in helping to manage the physical symptoms that result from stress.
Hypnosis and Stress Management
Part of a plan for Stress Management may include either hypnosis or self-hypnosis, as a way to reduce and eliminate the symptoms of stress. A person under hypnosis is experiencing a trance like state, which allows them to enter into either the “theta” or “delta” states of consciousness.
These states are the equivalent of either light or deep sleep, and allow for the hypnotized person to experience an “altered state” of consciousness.
Hypnosis can be effective in managing stress, whether the state of hypnosis is assisted by a licensed Hypno-therapist, or whether the state is induced by the person entering into the hypnotized state.
Since many people are uncomfortable with the idea of being hypnotized by someone else, self hypnosis is often used as a part of a stress management plan.
In order for self hypnosis to take place the individual must be in a comfortable position, and be free from outside distractions. The individual should begin with some relaxation techniques, such as deep breathing, followed by releasing any tension in the muscles, one at a time, beginning with the feet and toes, and proceeding over the entire body.
When entering into a self hypnosis state the person is simply allowing the subconscious mind to take over, while the conscious mind enters into an “altered” or “quiet” state of being.
In order for self hypnosis to be effective, the conscious mind should impart a “purpose” or “intent” to the subconscious, before the actual hypnotic state is achieved.
It is also important to set a time limit on the hypnotic state, generally 15 to 20 minutes. The subconscious mind will respond to the suggestion, and cause the individual to return to the normal state of consciousness at the prescribed time.
Acupuncture and Tai Chi for Stress Management
Acupuncture and tai chi are methods which many people believe can help to release the flow of energy throughout the body. These ancient forms of health care are becoming more and more commonly used in the western hemisphere, as people realize the benefits to their health and well-being.
In a study conducted at Yale University Medical School in the 1990’s acupuncture was demonstrated to significantly reduce stress. The study showed that the technique succeeded in lowering blood pressure, anxiety state, heart rate and electrodermal activities in the majority of test subjects.
In a second study, published in 1998, acupuncture was successful in treating 85.7 percent of test subjects with General Anxiety Disorder.
Acupuncture is considered a holistic medicine, and those who are treated generally experience no side effects. This is in stark contrast to the many side effects often experienced by patients taking prescription medications to reduce the affects anxiety and stress.
While acupuncture requires the use of very small, fine needles applied to specific areas of the body, tai chi is a non-invasive form of acupuncture, which requires no needles to be effective.
Both procedures have been shown to reduce the presence of certain chemicals in the body which are produced at high levels during periods of stress. Additionally these procedures help to optimize nerve transmissions along the spine, and stimulate the internal organs, increasing their ability to function properly.
To find a licensed and certified acupuncture therapist visit the “National Certification Commission for Acupuncture and Oriental Medicine” on the web.
The Benefits of Laughter in a Stress Management Program
Anatomy of Illness written by Norman Cousins, is a book based on the true story of how this man treated his own painful illness. Cousins had a theory that there was more to the old saying, Laughter is the best medicine, than many people realize.
In modern times society has come to understand that stress has a negative impact on both physical and mental health. What is not as commonly understood is that laughter has many positive health benefits, which can counteract the negative affects of the stress response.
Laughter increases the functioning of the immune system, helping the body to fight off illness and disease. Studies have demonstrated that laughter causes the increased production of catecholamines and endorphins. These chemicals, when released by the brain into the blood stream during laughter, increase feelings of happiness and well-being.
Laughter also decreases the secretion of cortisol as well as the sedimentation rate, and therefore is beneficial in stimulating the body’s immune system.
During laughter, the flow of Oxygen in the blood increases. Arteries relax, heart rate and blood temperature are lowered, circulation increases and the skin temperature rises. All of these physical responses have a beneficial effect on both cardiovascular and respiratory health.
Laughter has the potential to help speed healing, and increase overall health and well-being, when it’s benefits are fully realized as a part of a stress management plan.
While the average human being laughs approximately 8 to 10 times daily, a stress management plan which includes laughter as a part of the daily program would include rigorous “laughing” as an exercise to be performed several times throughout the day.
Full belly laughter, which is an involuntary response of the human brain, can be triggered by watching comedies, listening to comedians, telling jokes or just allowing oneself to participate in fun and silly activities.