About this topic
Stress is a feeling that all people will have. You may have stress from any kind of mental or emotional pressure. You may feel overwhelmed. Many things can lead to feelings of stress, like starting a new job or going on vacation. A sudden loss or very happy time can also cause stress. People respond to stress in many ways. You may feel worried or have problems sleeping. Stress may cause you to change how you do things. It may cause you to have a low mood or feel angry. ‚
Stress is a part of life. It is not an illness. But, stress may lead to health problems if it is not managed the right way. There are many ways to relieve stress. One of them is through relaxation techniques. These may help you become calmer. They can also help you deal with strong emotions or tough situations. ‚
General
Here are some ways to help relax your mind and body. ‚
- Deep breathing ¢ ˆ ’ Breathe in slowly through your nose. Hold your breath for about 3 seconds. Then, breathe slowly out your mouth. It may help to close your eyes and listen to your breathing. Think about your belly going up and down with each breath.
- Guided visualization ¢ ˆ ’ Close your eyes and picture a safe, peaceful scene. Choose a place special to you like the ocean, mountain, woods, or somewhere in nature. Think about the details and what your senses notice in your scene. What are the smells, colors, temperature, sensations, and sounds found in the place being pictured.
- Progressive relaxation ¢ ˆ ’ Sit or lie quietly. Start by making a group of muscles tense or tight and then relax them. Then, move to another group. You may want to start at your feet and work towards your head.
- Laughter ¢ ˆ ’ Laughing helps lower stress. Try watching a comedy on television. Tell funny stories with friends. Share jokes or funny books. Go to a comedy club or seek out funny people to be with.
- Music ¢ ˆ ’ Listening to soft or mellow music may help soothe your mind. Also, try singing or playing an instrument.
- Massage ¢ ˆ ’ Rub or knead muscles to ease tension. This can lead to a more relaxed body and mind.
- Meditation ¢ ˆ ’ You can meditate while doing many activities. The goal is to clear your mind. Many people have a sense of calm when they walk or run. Others feel this when they knit or do needlework. Still others feel this when just sitting quietly.
- Take a 10-second break ¢ ˆ ’ You may feel very stressed but not able to leave where you are. If so, close your eyes and breathe deeply for 10 seconds.
- Yoga or tai chi ¢ ˆ ’ These activities use a series of slow body movements together with deep breathing. They lower stress and anxiety. They may also help your flexibility, balance, and strength.
- Mindfulness ¢ ˆ ’ Keeping your thoughts focused on what is here and now.
What will the results be?
When you have lower stress levels, you may sleep better. You may also have better health. You may feel more relaxed. Some people have better balance between work and family life. You may also have better relationships with family and friends when your stress level is lower. ‚
What lifestyle changes are needed?
- Know that it is OK to say no when asked to do something. Do not try to do everything.
- Drink no more than 3 caffeine drinks a day. Too much caffeine can cause anxiety. It may also keep you awake at night.
- Get 6 to 8 hours of sleep a night. Sleep is important for good mental health.
- Talk to your family or friends when you feel overwhelmed or stressed. This may help others find out what you need and give you support.
- Think about working with a mental health professional if anxiety or stress continues to cause problems in your daily life.
Where can I learn more?
National Center for Complementary and Alternative Medicine ‚
http://nccam.nih.gov/health/stress/relaxation.htm ‚
NHS Choices ‚
http://www.nhs.uk/Conditions/stress-anxiety-depression/Pages/ways-relieve-stress.aspx ‚
Consumer Information Use and Disclaimer
This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚
Copyright
Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚