Stress Reduction

Published July 15, 2015 | By Rob McKelvey

Stress, among other things, is “a disturbing physiological or psychological influence which produces a state of severe tension in an individual”. … a feeling of being out of control or not in synch or balance with things.

Stress shows up in a myriad of ways: irritability, disturbed sleep, headaches, poor concentration, and anxiety to name just a few. If stress is not dealt with then it can have other implications for your health such as depression, addictions, ulcers, skin disorders, high blood pressure and heart disease.

Now on to the 6 steps that can help you reduce stress. You may find that one step is enough, or a combination of steps is needed to relieve the feeling of stress and being out of control.

Become aware of what stresses you and how you react. Notice when you become stressed. Don’t ignore the feeling. Is it positive stress or negative stress? Can you choose to change how you feel about it or react differently to the stimulus? Are you overreacting to the situation? Can the stress situation be avoided?
Breathe. Sounds simple and it is. Unfortunately we forget to do it effectively as a tool for relaxation. Generally when stressed we breath faster and more shallow. When you find yourself stressed or overwhelmed take 5 deep breaths. Breathe slowly and deeply into your stomach and fill your diaphragm and lungs from there. When your lungs are full hold it for a count of 3 and then exhale. As you exhale, silently say the word “relax”.
Visualise. Visualisation is one of the most common forms of relaxation. Imagine a place that is safe, calm, pleasant, and restful. It can be an actual place or imaginary…the brain doesn’t actually know the difference. Make it a place that has meaning to you. Use all your five senses in this visualisation.
Keep physically active. Regular exercise and a healthy diet add to the ability to cope with stress and the feeling of being out of synch. Moderate exercise on a regular basis is enough to release the natural “feel good” chemical endorphins into the brain.
Take up a relaxation discipline. By relaxation discipline I mean something along the lines of yoga, tai chai, or meditation. These are prolonged forms of relaxation that can provide benefit by tapping into the energy flow of the body. You could actually get the combined effectiveness of breathing and exercise by doing this.
Get emotional support. It has been repeatedly proven that having a trusted individual; whether it be a friend, family member, or professional coach or counsellor, with whom you can talk, can help relieve stress and its associated symptoms. If you have a non-judgemental person to whom you can talk I suggest you make use of them.