Stress management
From Wikipedia, the free encyclopedia
(Redirected from Stress reduction)
Stress management refers to the wide spectrum of techniques and psychotherapies aimed at controlling a person's levels of stress, especially chronic stress, usually for the purpose of improving everyday functioning.
In this context, the term 'stress' refers only to a stress with significant negative consequences, or distress in the terminology advocated by Hans Selye, rather than what he calls eustress, a stress whose consequences are helpful or otherwise positive.
Stress produces numerous physical and mental symptoms which vary according to each individual's situational factors. These can include physical health decline as well as depression. The process of stress management is named as one of the keys to a happy and successful life in modern society. Although life provides numerous demands that can prove difficult to handle, stress management provides a number of ways to manage anxiety and maintain overall well-being.
Despite stress often being thought of as a subjective experience, levels of stress are readily measurable, using various physiological tests, similar to those used in polygraphs.
Many practical stress management techniques are available, some for use by health professionals and others, for self-help, which may help an individual reduce their levels of stress, provide positive feelings of control over one's life and promote general well-being.
Evaluating the effectiveness of various stress management techniques can be difficult, as limited research currently exists. Consequently, the amount and quality of evidence for the various techniques varies widely. Some are accepted as effective treatments for use in psychotherapy, whilst others with less evidence favoring them are considered alternative therapies. Many professional organisations exist to promote and provide training in conventional or alternative therapies.
There are several models of stress management, each with distinctive explanations of mechanisms for controlling stress. Much more research is necessary to provide a better understanding of which mechanisms actually operate and are effective in practice.
Contents
23 Scientifically-Backed Ways To Reduce Stress Right Now
By Kate Morin
Whether it's related to an issue at work, a fight with a friend, or problems with family, everyone feels stressed sometimes. In fact, 54 percent of Americans are concerned about the level of stress in their daily lives. And while therapy can help (come on, everyone's thought about laying on that infamous doctor's couch at some point), most solutions (think talk therapy or medication) are dealt with in the long-term. So what can be done in the next five minutes to reduce -- and prevent -- stress? Here's our list of the Greatist ways to decrease stress right now.
Stress basics
By Mayo Clinic Staff
Stress is a normal psychological and physical reaction to the ever-increasing demands of life. Surveys show that many Americans experience challenges with stress at some point during the year.
In looking at the causes of stress, remember that your brain comes hard-wired with an alarm system for your protection. When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response.
Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off.
That's why stress management is so important. Stress management gives you a range of tools to reset your alarm system.
Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems. Don't wait until stress has a negative impact on your health, relationships or quality of life. Start practicing a range of stress management techniques today.
Stress relief
By Mayo Clinic Staff
Do you know anyone who isn't at times stressed out these days? The pace of modern life makes stress management a necessary skill for everyone. Many people juggle multiple responsibilities, work, home life, caregiving and relationships. Learning to identify problems and implement solutions is the key to successful stress reduction.
The first step in successful stress relief is deciding to make stress management an ongoing goal, and to monitor your stress level.
Once you start monitoring your stress level, the next step is identifying your stress triggers. When or under what situations do you experience the most stress? Some causes of stress are easy to identify, such as job pressures, relationship problems or financial difficulties. But daily hassles and demands, such as commuting, arranging child care or being overcommitted at work, also can contribute to your stress level.
Positive events also can be stressful. If you got married, started a new job and bought a new house in the same year, you could have a high stress level. While negative events in general are more stressful, be sure to also assess positive changes in your life.
Once you've identified your stress triggers, you can start thinking about strategies for dealing with them. Identifying what aspect of the situation you can control is a good starting point.
For example, if you have a difficult time falling asleep because you're stressed out, the solution may be as easy as turning off the TV when the evening news is too distressing. Other times, such as high demands at work or when a loved one is ill, you may only be able to change how you react to the situation.
And don't feel like you have to figure it out all on your own. Seek help and support from family and friends. You may want to ask them what stress-relief techniques have worked well for them.
And many people benefit from daily practice of stress-reduction techniques, such as deep breathing, massage, tai chi or yoga. Many people manage stress through practicing mindfulness in meditation or being in nature.
And remember to maintain a healthy lifestyle to help manage stress — eat a healthy diet, exercise regularly and get enough sleep. Having a healthy lifestyle will help you manage periods of high stress.
Stress won't disappear from your life. And stress management isn't an overnight cure. But with ongoing practice and incorporation of resiliency into your lifestyle, you can learn to manage your stress level and increase your ability to cope with life's challenges.
Relaxation techniques
By Mayo Clinic Staff
Relaxation techniques are an essential part of stress management. If you're an overachiever, you may put relaxation low on your priority list. Don't shortchange yourself. Everyone needs to relax and recharge.
Relaxation is invaluable for maintaining your health and well-being, and repairing the toll that stress takes on your mind and body.
Almost everyone can benefit from learning relaxation techniques. Relaxation techniques can help to slow your breathing and to focus your attention on the here and now.
Common relaxation techniques include meditation, tai chi and yoga. But there are more-active ways of achieving relaxation. For example, walking outdoors or participating in a sports activity can be relaxing and help reduce stress.
It doesn't matter which relaxation technique you choose. What matters is that you select a technique that works for you and that you practice achieving relaxation regularly.
Pleasures for Stress Relief
Fact Sheet on Stress
Q&A on Stress for Adults: How it affects your health and what you can do about it
Stress — just the word may be enough to set your nerves on edge. Everyone feels stressed from time to time. Some people may cope with stress more effectively or recover from stressful events quicker than others. It's important to know your limits when it comes to stress to avoid more serious health effects.
What is stress?
Stress can be defined as the brain's response to any demand. Many things can trigger this response, including change. Changes can be positive or negative, as well as real or perceived. They may be recurring, short-term, or long-term and may include things like commuting to and from school or work every day, traveling for a yearly vacation, or moving to another home. Changes can be mild and relatively harmless, such as winning a race, watching a scary movie, or riding a rollercoaster. Some changes are major, such as marriage or divorce, serious illness, or a car accident. Other changes are extreme, such as exposure to violence, and can lead to traumatic stress reactions.
How does stress affect the body?
Not all stress is bad. All animals have a stress response, which can be life-saving in some situations. The nerve chemicals and hormones released during such stressful times, prepares the animal to face a threat or flee to safety. When you face a dangerous situation, your pulse quickens, you breathe faster, your muscles tense, your brain uses more oxygen and increases activity—all functions aimed at survival. In the short term, it can even boost the immune system.
However, with chronic stress, those same nerve chemicals that are life-saving in short bursts can suppress functions that aren't needed for immediate survival. Your immunity is lowered and your digestive, excretory, and reproductive systems stop working normally. Once the threat has passed, other body systems act to restore normal functioning. Problems occur if the stress response goes on too long, such as when the source of stress is constant, or if the response continues after the danger has subsided.
How does stress affect your overall health?
There are at least three different types of stress, all of which carry physical and mental health risks:
Of all the types of stress, changes in health from routine stress may be hardest to notice at first. Because the source of stress tends to be more constant than in cases of acute or traumatic stress, the body gets no clear signal to return to normal functioning. Over time, continued strain on your body from routine stress may lead to serious health problems, such as heart disease, high blood pressure, diabetes, depression, anxiety disorder, and other illnesses.
How can I cope with stress?
The effects of stress tend to build up over time. Taking practical steps to maintain your health and outlook can reduce or prevent these effects. The following are some tips that may help you to cope with stress:
From Wikipedia, the free encyclopedia
(Redirected from Stress reduction)
Stress management refers to the wide spectrum of techniques and psychotherapies aimed at controlling a person's levels of stress, especially chronic stress, usually for the purpose of improving everyday functioning.
In this context, the term 'stress' refers only to a stress with significant negative consequences, or distress in the terminology advocated by Hans Selye, rather than what he calls eustress, a stress whose consequences are helpful or otherwise positive.
Stress produces numerous physical and mental symptoms which vary according to each individual's situational factors. These can include physical health decline as well as depression. The process of stress management is named as one of the keys to a happy and successful life in modern society. Although life provides numerous demands that can prove difficult to handle, stress management provides a number of ways to manage anxiety and maintain overall well-being.
Despite stress often being thought of as a subjective experience, levels of stress are readily measurable, using various physiological tests, similar to those used in polygraphs.
Many practical stress management techniques are available, some for use by health professionals and others, for self-help, which may help an individual reduce their levels of stress, provide positive feelings of control over one's life and promote general well-being.
Evaluating the effectiveness of various stress management techniques can be difficult, as limited research currently exists. Consequently, the amount and quality of evidence for the various techniques varies widely. Some are accepted as effective treatments for use in psychotherapy, whilst others with less evidence favoring them are considered alternative therapies. Many professional organisations exist to promote and provide training in conventional or alternative therapies.
There are several models of stress management, each with distinctive explanations of mechanisms for controlling stress. Much more research is necessary to provide a better understanding of which mechanisms actually operate and are effective in practice.
Contents
- 1 Historical foundations
- 2 Models
- 3 Techniques
- 4 Types of stress
- 5 In the workplace
- 6 See also
- 7 References
- 8 External links
23 Scientifically-Backed Ways To Reduce Stress Right Now
By Kate Morin
Whether it's related to an issue at work, a fight with a friend, or problems with family, everyone feels stressed sometimes. In fact, 54 percent of Americans are concerned about the level of stress in their daily lives. And while therapy can help (come on, everyone's thought about laying on that infamous doctor's couch at some point), most solutions (think talk therapy or medication) are dealt with in the long-term. So what can be done in the next five minutes to reduce -- and prevent -- stress? Here's our list of the Greatist ways to decrease stress right now.
- Try Progressive Relaxation All the way from fingers to toes-- tense and then release each muscle group in the body (lower arm, upper arm, chest, back and abdominals, etc.). Once the body is relaxed, the mind will be soon to follow!
- Try Some Light Yoga The combination of deep breathing techniques and poses makes this activity work to reduce stress, too.
- Meditate The “mental silence” that goes along with meditation may havepositive effects on stress (especially work-related stress).
- Breathe Deep Taking a deep breath has been shown to lower cortisol levels, which can help reduce stress and anxiety. Studies suggest deep breathing can also cause a temporary drop in blood pressure.
- Spark Some Scents Studies suggest aromatherapy can be a good way to relieve stress. Certain aromas (like lavender) have been consistently shown to reduce stress levels.
- Listen To Music Research points to multiple ways in which music can help relieve stress, from triggering biochemical stress reducers to assisting in treating stress associated with medical procedures.
- Laugh It Off Laughter can reduce the physical effects of stress (like fatigue) on the body.
- Drink Tea One study found that drinking black tea leads to lower post-stress cortisol levels and greater feelings of relaxation.
- Exercise That post-exercise endorphin rush is one way to sharply cut stress.
- Try Guided Visualization Visualizing a calm or peaceful scene may help reduce stress and ease anxiety.
- Join A Religious Community Surveys have shown a major underlying reason people practice religion is for stress relief. One study even found that college students who practiced a religion were less stressed than their non-religious counterparts. And other research suggests religious people are less likely to experience stress-related mental illness.
- Chew Gum Studies suggest the act of chewing gum can reduce cortisol levels, helping to alleviate stress.
- Get A Massage Getting a good ol’ rub down may do more than alleviate physical pain. Studies suggest massage may also be beneficial for fighting stress. It may also help improve body image.
- Try Self-Hypnosis Research suggests hypnosis can help reduce anxiety. Plus, it’s a great self-mediated technique for stress-relief.
- Talk About Sex, Baby Studies have shown sex can actually decrease the physical symptoms of stress, like lowering blood pressure.
- Take A Nap Napping has been shown to reduce cortisol levels, which aids in stress relief.
- Hug It Out. Hugging may actually reduce blood pressure and stress levels in adults.
- Hang With Your Pet Or, as we’ve put it before, just get a dog. Dog owners have been shown to be less stressed out -- most likely thanks to having a buddy to cuddle.
- Do An Art Project Art therapy can potentially reduce stress-related behavior and symptoms.
- Write It Out Keeping a journal may be one way to effectively relieve stress-related symptoms due to its meditative and reflective effects. A gratitude journalcan really help us put things in perspective, so pick a time every day to write down a few things that make you happy.
- Take A Walk A quiet, meditative stroll can do wonders for stress relief,especially when we step outdoors. Try not to rush, and take whatever pace feels most natural.
- Kiss Someone! Research suggests kissing releases chemicals that ease hormones associated with stress, like cortisol. Forming positive relationships is also a key way to help reduce stress and anxiety.
- Don’t Write A List Of The Top 23 Ways To Reduce Stress!
Stress basics
By Mayo Clinic Staff
Stress is a normal psychological and physical reaction to the ever-increasing demands of life. Surveys show that many Americans experience challenges with stress at some point during the year.
In looking at the causes of stress, remember that your brain comes hard-wired with an alarm system for your protection. When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the "fight-or-flight" response.
Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off.
That's why stress management is so important. Stress management gives you a range of tools to reset your alarm system.
Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems. Don't wait until stress has a negative impact on your health, relationships or quality of life. Start practicing a range of stress management techniques today.
Stress relief
By Mayo Clinic Staff
Do you know anyone who isn't at times stressed out these days? The pace of modern life makes stress management a necessary skill for everyone. Many people juggle multiple responsibilities, work, home life, caregiving and relationships. Learning to identify problems and implement solutions is the key to successful stress reduction.
The first step in successful stress relief is deciding to make stress management an ongoing goal, and to monitor your stress level.
Once you start monitoring your stress level, the next step is identifying your stress triggers. When or under what situations do you experience the most stress? Some causes of stress are easy to identify, such as job pressures, relationship problems or financial difficulties. But daily hassles and demands, such as commuting, arranging child care or being overcommitted at work, also can contribute to your stress level.
Positive events also can be stressful. If you got married, started a new job and bought a new house in the same year, you could have a high stress level. While negative events in general are more stressful, be sure to also assess positive changes in your life.
Once you've identified your stress triggers, you can start thinking about strategies for dealing with them. Identifying what aspect of the situation you can control is a good starting point.
For example, if you have a difficult time falling asleep because you're stressed out, the solution may be as easy as turning off the TV when the evening news is too distressing. Other times, such as high demands at work or when a loved one is ill, you may only be able to change how you react to the situation.
And don't feel like you have to figure it out all on your own. Seek help and support from family and friends. You may want to ask them what stress-relief techniques have worked well for them.
And many people benefit from daily practice of stress-reduction techniques, such as deep breathing, massage, tai chi or yoga. Many people manage stress through practicing mindfulness in meditation or being in nature.
And remember to maintain a healthy lifestyle to help manage stress — eat a healthy diet, exercise regularly and get enough sleep. Having a healthy lifestyle will help you manage periods of high stress.
Stress won't disappear from your life. And stress management isn't an overnight cure. But with ongoing practice and incorporation of resiliency into your lifestyle, you can learn to manage your stress level and increase your ability to cope with life's challenges.
Relaxation techniques
By Mayo Clinic Staff
Relaxation techniques are an essential part of stress management. If you're an overachiever, you may put relaxation low on your priority list. Don't shortchange yourself. Everyone needs to relax and recharge.
Relaxation is invaluable for maintaining your health and well-being, and repairing the toll that stress takes on your mind and body.
Almost everyone can benefit from learning relaxation techniques. Relaxation techniques can help to slow your breathing and to focus your attention on the here and now.
Common relaxation techniques include meditation, tai chi and yoga. But there are more-active ways of achieving relaxation. For example, walking outdoors or participating in a sports activity can be relaxing and help reduce stress.
It doesn't matter which relaxation technique you choose. What matters is that you select a technique that works for you and that you practice achieving relaxation regularly.
Pleasures for Stress Relief
- Savor a warm bath.
- Enjoy chocolate meditation.
- Take a long, relaxing walk.
- Use aromatherapy.
- Try a walking meditation.
- Don’t forget de-cluttering and Feng Shui.
- Read a good book.
- See a funny movie.
- Cultivate healthy sexuality.
- How to Relieve Stress
- Chronic Stress
- Relieve Anxiety
- Reduce Stress
- Stress Relax
Fact Sheet on Stress
Q&A on Stress for Adults: How it affects your health and what you can do about it
Stress — just the word may be enough to set your nerves on edge. Everyone feels stressed from time to time. Some people may cope with stress more effectively or recover from stressful events quicker than others. It's important to know your limits when it comes to stress to avoid more serious health effects.
What is stress?
Stress can be defined as the brain's response to any demand. Many things can trigger this response, including change. Changes can be positive or negative, as well as real or perceived. They may be recurring, short-term, or long-term and may include things like commuting to and from school or work every day, traveling for a yearly vacation, or moving to another home. Changes can be mild and relatively harmless, such as winning a race, watching a scary movie, or riding a rollercoaster. Some changes are major, such as marriage or divorce, serious illness, or a car accident. Other changes are extreme, such as exposure to violence, and can lead to traumatic stress reactions.
How does stress affect the body?
Not all stress is bad. All animals have a stress response, which can be life-saving in some situations. The nerve chemicals and hormones released during such stressful times, prepares the animal to face a threat or flee to safety. When you face a dangerous situation, your pulse quickens, you breathe faster, your muscles tense, your brain uses more oxygen and increases activity—all functions aimed at survival. In the short term, it can even boost the immune system.
However, with chronic stress, those same nerve chemicals that are life-saving in short bursts can suppress functions that aren't needed for immediate survival. Your immunity is lowered and your digestive, excretory, and reproductive systems stop working normally. Once the threat has passed, other body systems act to restore normal functioning. Problems occur if the stress response goes on too long, such as when the source of stress is constant, or if the response continues after the danger has subsided.
How does stress affect your overall health?
There are at least three different types of stress, all of which carry physical and mental health risks:
- Routine stress related to the pressures of work, family and other daily responsibilities.
- Stress brought about by a sudden negative change, such as losing a job, divorce, or illness.
- Traumatic stress, experienced in an event like a major accident, war, assault, or a natural disaster where one may be seriously hurt or in danger of being killed.
Of all the types of stress, changes in health from routine stress may be hardest to notice at first. Because the source of stress tends to be more constant than in cases of acute or traumatic stress, the body gets no clear signal to return to normal functioning. Over time, continued strain on your body from routine stress may lead to serious health problems, such as heart disease, high blood pressure, diabetes, depression, anxiety disorder, and other illnesses.
How can I cope with stress?
The effects of stress tend to build up over time. Taking practical steps to maintain your health and outlook can reduce or prevent these effects. The following are some tips that may help you to cope with stress:
- Seek help from a qualified mental health care provider if you are overwhelmed, feel you cannot cope, have suicidal thoughts, or are using drugs or alcohol to cope.
- Get proper health care for existing or new health problems.
- Stay in touch with people who can provide emotional and other support. Ask for help from friends, family, and community or religious organizations to reduce stress due to work burdens or family issues, such as caring for a loved one.
- Recognize signs of your body's response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy.
- Set priorities-decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload.
- Note what you have accomplished at the end of the day, not what you have been unable to do.
- Avoid dwelling on problems. If you can't do this on your own, seek help from a qualified mental health professional who can guide you.
- Exercise regularly-just 30 minutes per day of gentle walking can help boost mood and reduce stress.
- Schedule regular times for healthy and relaxing activities.
- Explore stress coping programs, which may incorporate meditation, yoga, tai chi, or other gentle exercises.