We all get stressed at times. Here are some basic ways of managing it when it does come:
- Breathe – this is one of the most neglected and most useful stress-management techniques. (see: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Breathing_to_reduce_stress)
- Differentiate – problem solving is one thing, worrying is another. Many of the worries that plague us never lead to constructive solutions. Ask yourself: Is this a problem to be solved or a worry that I can’t really do anything about? (see: http://gad.about.com/od/selfhelp/a/sixways.htm)
- Look Out – depressed and anxious people are often caught up in their own woes and worries and miss opportunities to calm down though connection with others and service. (see: http://www.depressiontreatmentworks.org/volunteerdepressiontreatment.html)
- Avoid Shortcuts – when we neglect our health or mistreat ourselves by using shortcuts to feeling better, we are actually making our problems worse. Shortcuts can be just about anything that numbs or gives a high without meeting a need. Watching TV, eating junk food, shopping, surfing the web, gambling, and drugs are all shortcuts. Instead, choose to do something that will actually relieve the anxiety by meeting a need. (see: http://www.wwu.edu/counseling/subpages/subselfhelp/selfsoothing.shtml)
- Express – one of the most suggested methods of managing stress is finding ways to express it. This can be done as a phone call to a supportive friend (watch out for Eeyore-style friends who might make things worse), artistic or musical creativity, a support group, and especially journaling. (see: http://stress.about.com/od/generaltechniques/p/profilejournal.htm)
- Accept – some things are unchangeable, but working to accept them actually helps us deal with them. The movement of Acceptance and Commitment Therapy and mindfulness resources are often helpful in learning to accept what we cannot change. (see: http://learnmindfulness.co.uk/category/free-mindfulness/mindfulness-videos/)
- Others? – share your ideas for reducing stress! Post a comment…
I would like to know more physiological things you can you (like breathing) that actually work and get your heart rate down when it's going up from stress.
ReplyDeleteMelody,
ReplyDeleteBreathing is a good place to start. You can also train yourself to respond to specific cues (music, scent, body position, etc.) so that when ever you begin to feel your heart racing the cue will help you calm down (this takes a great deal of practice, but no more than a couple of short practices a day). Human connection is also very calming, so if you have a loved one nearby, you can ask for a long hug or a hand on your shoulder. You might also look into finding a biofeedback expert. They use machines which measure things like heart rate to help people practice relaxation, so they can often give great advice based on some simple (and painless) tests.
Hope that works!
Anne
Breathing also helps restore blood flow to the frontal lobes of the brain, which means you will be able to better think through things and come up with solutions, etc. When we get nervous, stressed, scared, etc, more blood in our brain is sent to the Limbic system area of the brain, which triggers fight or flight responses. Three deep breaths is enough to restore blood flow to the entire brain which should help clear your thinking. I just had a great therapist tell me she sends bubbles home with her families and tells them to blow bubbles when they feel angry or upset. The slow deep breathing people use when they blow bubbles really helps.
ReplyDelete