We all feel stressed from time to time. It is important to have coping strategies for dealing with stress and anxiety. Anxiety can have negative long-term effects on one's physical, emotional and mental well-being. These long-term effects can be exacerbated if one turns to unhealthy coping strategies.
Coping strategies that work will vary from person to person. The important thing is finding something that works and sticking to it. Ideally, it is a good idea to have something that works in a moment of stress, as well as other activities that can be used daily or weekly, to help ward off built-up tension. There are no right or wrong ways to cope with stress - common strategies typical include leisure activities, exercising, creative endeavors and cooking.
No matter the technique, most importantly, it is important to breathe. Often when we are feeling stressed or panicked, we start taking short, quick breaths. When this pattern of breathing escalates, it can lead to hyperventilating. Focusing on your breathe is one of the most important skills to master for stress management.
Deep breathing techniques are useful both in the moment when we care facing an anxiety trigger, as well as later on when we are trying to relax.
Coping strategies that work will vary from person to person. The important thing is finding something that works and sticking to it. Ideally, it is a good idea to have something that works in a moment of stress, as well as other activities that can be used daily or weekly, to help ward off built-up tension. There are no right or wrong ways to cope with stress - common strategies typical include leisure activities, exercising, creative endeavors and cooking.
No matter the technique, most importantly, it is important to breathe. Often when we are feeling stressed or panicked, we start taking short, quick breaths. When this pattern of breathing escalates, it can lead to hyperventilating. Focusing on your breathe is one of the most important skills to master for stress management.
Deep breathing techniques are useful both in the moment when we care facing an anxiety trigger, as well as later on when we are trying to relax.
A good deep breathing technique is to place one hand on your chest, and one hand on your stomach. Take a long, slow inhale through the nose. Focus on breathing using your diaphragm, deep in your stomach. You'll know you are doing this right if you feel your stomach expand, while the hand on your chest should stay relatively still. Now, slowly let the breath go, exhaling through your mouth. You should feel your stomach contract to its normal size. Practice taking these long cathartic deep breaths for several minutes. While breathing, try to clear your mind and focus only on the breaths you are taking, or the rise and fall of your stomach. Its ok if your mind wanders, just bring it back and refocus on your breaths. If it is helpful, mentally count to 4 as you inhale, and then count to 4 again as you exhale. You may also try to pair this breathing with music you enjoy or find particularly relaxing.
Soft sounds can also be soothing, either used alone or in conjunction with your deep breathing. Many people find stress relief in sounds like ocean waves or raindrops. These relaxing sounds can be found for free on youtube. Another good resource is Relax Melodies, a free app available on itunes that offers 46 soothing sounds that may help with your relaxation.
Secondly, many people become tense while stressed or anxious. The exercise used to relieve this negative energy is called progressive muscle relaxation. While sitting or laying comfortable, begin by taking a few, long, deep breaths as described above. Then, starting with your neck and shoulders, tense the muscle group for several seconds, allowing the tension to build. When you tense the muscle, you want to engage the muscle group and hold the position. For example, when tensing your shoulders, squeeze them up towards your ears. For your feet, stretch and point your toes downwards. As you exhale, slowly release the muscles. Concentrate on the sensation of tension, versus the sensation of being in a state of relaxation. Repeat this sequence with each muscle group: arms (upper arm, forearm, hands), stomach (abdomen), legs (thighs, calves, ankles and feet) and face (eyebrows, nose and mouth).
A quicker way to achieve the benefits of progressive muscle relaxation is to take a few long deep breaths and clench your fists for several seconds before slowly releasing. Hugging a pillow tightly is another option. Lastly, pairing stretching with the deep breathing can also be a great way to relieve built up tension.
Deep breathing relaxation and progressive muscle relaxation have been shown to be helpful with anxiety. Additionally, medical professions have linked long term benefits of deep breathing relaxation to improvements with migraines, insomnia and hypertension, among other medical illnesses.
- Nicole Andreoli, PhD
Secondly, many people become tense while stressed or anxious. The exercise used to relieve this negative energy is called progressive muscle relaxation. While sitting or laying comfortable, begin by taking a few, long, deep breaths as described above. Then, starting with your neck and shoulders, tense the muscle group for several seconds, allowing the tension to build. When you tense the muscle, you want to engage the muscle group and hold the position. For example, when tensing your shoulders, squeeze them up towards your ears. For your feet, stretch and point your toes downwards. As you exhale, slowly release the muscles. Concentrate on the sensation of tension, versus the sensation of being in a state of relaxation. Repeat this sequence with each muscle group: arms (upper arm, forearm, hands), stomach (abdomen), legs (thighs, calves, ankles and feet) and face (eyebrows, nose and mouth).
A quicker way to achieve the benefits of progressive muscle relaxation is to take a few long deep breaths and clench your fists for several seconds before slowly releasing. Hugging a pillow tightly is another option. Lastly, pairing stretching with the deep breathing can also be a great way to relieve built up tension.
Deep breathing relaxation and progressive muscle relaxation have been shown to be helpful with anxiety. Additionally, medical professions have linked long term benefits of deep breathing relaxation to improvements with migraines, insomnia and hypertension, among other medical illnesses.
- Nicole Andreoli, PhD