Your busy and fulfilling lifestyle may be causing more stress than you think. It is easy to brush off headaches, frequent forgetfulness or decreased productivity at the office. Perhaps, you don't realize that tension, fatigue and anxiety may be to blame. You can reduce your stress levels and improve your health by implementing a stress-management techniques.
Cognitive-Behavioral Therapy
The first step in cognitive-behavioral therapy entails identifying the source of stress. Keep a diary of your events and activities. The journal can remind you of significant events or activities. Restructuring your priorities so you can include pressure-reducing activities into your life is also important. Possible options include listening to music, going on a long weekend vacation, making time for enjoyable recreational activities or owning a pet. Seek alternative perspectives on the events in your life and strive to change negative thoughts and learn how to focus on positive outcomes.
Progressive Muscle Relaxation
Progressive muscle relaxation helps you to relax your muscles while you gain an understanding of the difference between muscle tension and relaxation. Try this approach by tensing and releasing the muscles in your toes while progressively working up to the muscles in your neck and head. Tighten your muscles for five seconds and then relax for 30 seconds and repeat.
Exercise
Exercise combined with other stress-management techniques is critical to reducing stress and may minimize adverse effects of stress on blood pressure and the heart. Exercise also provides a distraction from stressors. Discuss with your doctor the most appropriate type of exercise program. Anyone can begin a program of brisk walking, or swimming may be appropriate, especially for pregnant women, people with musculoskeletal problems and those with exercise-induced asthma. Yoga and Tai chi are particularly useful in managing stress, as both combine breathing, muscle relaxation and meditation while strengthening and stretching the muscles. They are also effective in managing health disorders where stress us a contributing factor, including anxiety, headaches, hypertension and asthma.
Keeping Diaries and Journals
You may find comfort in writing about your experiences in a journal or diary. The National Association of Social Workers suggests that writing about stress-inducing events and traumatic experiences can help you to ameliorate stress. Community colleges, adult evening school programs and hospitals offer workshops in therapeutic writing.
Visualization
Visualization is when you create mental images about a soothing and rejuvenating experience. During a visualization exercise, try to include as many of the five senses including smell, sight, sound and touch. For example, if you imagine relaxing at the beach, imagine the smell of the salt water, the sound of the waves and how the sun feels on your body. It may be helpful to close your eyes, sit in a comfortable chair and wear loose clothing that does not restrict your body.
Deep-Breathing Exercises
Stress causes your breathing to become shallow and rapid. Deep breathing is an automatic method for relaxing and can be used in stressful situations and to maintain calm through the day. To practice deep breathing, inhale through your nose slowly and deeply while counting to 10. Be aware of what is happening to the muscles in your abdomen; they should expand without the chest rising. Next, exhale through your nose slowly, while emptying your lungs to the count of 10. Keep your mind quiet by concentrating on breathing and counting during each cycle. Repeat this sequence five to 10 times. Practice this technique several times every day, even when you do not feel stressed.
