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Aug 30 2021

Manage Stress with Promising Techniques to Relax your Mind

Manage Stress with Promising Techniques
Manage Stress

Stress management is the goal of any form of intervention to achieve anxiety relief. Stress is a specific response of the body to emotions and thoughts arising in the mind. Stress not only exhibits changes in behaviors, but also physiological changes which are all characteristics of stress and anxiety. Stress and anxiety are often used interchangeably. However, the distinction between them is that stress is a response of the body to anxiety.

Stress management is therefore an integral part of the treatment of anxiety. Psychologists and counselors often work hard with the patients suffering from anxiety disorders to teach them how to manage their stress and therefore how to stop anxiety. They teach their patients about what does anxiety feel like, what is an anxiety attack, dealing with anxiety and how to calm anxiety. The last two are basically the methods of stress management which we shall describe in detail in this article.

Stress management techniques:

The following are some of the most practiced stress management techniques having excellent efficacy in controlling stress:

  • Regular physical exercise Regular exercise in the form of walk, cycling, stretching, swimming or any other aerobic exercise is one of the best ways to manage stress on a long-term basis. Regular exercise has proven to decrease stress levels in individuals significantly and is often the first and most important techniques advised by a therapist to any patient of anxiety disorders.
  • Breathing exercises Breathing exercises are specifically designed exercises focusing on breathing by the patients of anxiety disorders. Deep breathing is commonly demonstrated to the patients and they are asked to practice it regularly throughout their and especially in moments where they perceive high stress. Deep breathing not only provides relief from acute stress at once, but it also reduces the appearance of signs of anxiety on a long-term basis, if practiced regularly.
  • Progressive muscle relaxation technique Progressive muscle relaxation technique is a slow and progressive relaxation of the muscles of the body. In this technique, groups of the muscles of the body are allowed to relax progressively in groups starting from muscles of the forehead or muscles of the feet. Once completed, progressive muscle relaxation leads to disposal of stress from the body. Muscle relaxation is accompanied by deep breathing to yield greater results in stress management.
  • Living in the present One of the most effective ways of managing stress is learning to live in the present. People suffering from stressful periods and anxious states are often apprehensive about the future or remorseful about their past. Focusing on the present gets rid of both of these states to ensure a stress-free time.
  • Mindfulness Mindfulness means focusing on something deeply to get rid of stressful thoughts.
  • Meditation Techniques Meditation focuses on living in the present and mindfulness. Meditation techniques like yoga, Tai Chai and prayers help a lot in managing stress.

 

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Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Written by Etherapy-Blogs · Categorized: Uncategorized · Tagged: Acute Stress Disorder, mental stress, mindfulness based stress reduction near me, nature of stress, Stress

Apr 04 2018

The Fight/Flight/or Freeze Response

There is a stranger in your house. You can hear the noise, but you are not sure who it is, or what they want. Without thinking anything, your body is already gearing up for some sort of action. Your neurochemistry is subtly changing, and your autonomic nervous system is firing rapidly, and all of this is taking place in less than the blink of an eye. What you are experiencing is the fight/flight/or freeze reflex to stress.

The fight/flight/or freeze response is an inherent trait that almost all humans have. It was a response that, likely millions of years ago, served our distant ancestors well, and helped keep them alive and safe, which led to that specific trait being passed down to all of us through the ages. During this near instantaneous reaction, the body quickly gears up to react in some way in order to ensure its survival. The freeze stress response is very common.

The fight/flight/or freeze response does not have to be taught, and so long as a person’s body is functioning relatively normally, they can experience this stress response. When presented with an immediate stressor, the body releases adrenaline, noradrenaline, and cortisol. The heart rate elevates, and blood is directed away from the organs and toward the arms and legs to enable fighting or fleeing. Less energy is expended on functions such as thought and digestion because all of the body’s capabilities are mobilized to respond to stress. This explains why the response causes immediate reaction with no thought required, or likely possible; the energy the body is providing is going to act, not to think. The brain is effectively left out of this loop. You will find many fight or flight response examples and it is possible to learn from them.

While this was an effective evolutionary reaction to danger and threats when we as a species fought for survival, now it is often not a useful response when a person is getting agitated in a traffic jam or has to speak in front of a conference.

The fight/flight or freeze stress response is what activates when the brain identifies a threat, and that threat can be anything, even things that are not a physical danger, like public speaking. The fight/flight/freeze response does not easily differentiate between actual threat, like the above example of someone breaking into your home, and a perceived threat, such as public speaking. You can suddenly face the situation of freeze flight or fight.

The fight/flight/freeze response is at its most helpful during short, intense periods of danger. There are many flight freeze examples that can give you lessons.

When a person experiences this response over a prolonged period of time, or repeatedly, it can lead to health problems, including an anxiety disorder.  The key to effective treatment is in finding ways to shut off this response when it is not needed. A qualified mental health professional can guide you through diagnosis of an anxiety disorder and recommend appropriate treatment for your unique situation.  Many individuals are finding success through online therapy services due to their convenience and affordability.

 

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Disclaimer:
The views and opinions expressed in this post and any associated articles are those of the authors and do not necessarily reflect opinions or policies of eTherapyPro. These posts and articles are shared for your enjoyment and consideration. Read them or not at your sole discretion and liability. They are not intended to replace counseling services rendered by licensed professionals. Consult with your counselor before implementing any content from these articles into your life.

Written by OldeTherapyPro · Categorized: Uncategorized · Tagged: coping strategies for stress, effects of stress on the body, Freeze Response, mental stress, nature of stress, physical effects of stress, physiological stress, reduce stress, side effects of stress, stress and anxiety, stress and intonation, Stress Disorders, stress headache, stress management, stress management strategies, stress symptoms, stressed and depressed, types of stress, workplace stress

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