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Stress management techniques for relaxation

Stress management techniques for relaxation

Relaxation techniques were one part of the cognitive behavioral TSress and self-care management treatments. Effects of relaxation therapy on anxiety disorders: a systematic review and meta-analysis. Simply pay attention to what you see, hear, taste, touch, and smell.

Stress management techniques for relaxation -

Temporary changes occur in your body. Your breath and heartbeat quicken, your blood sugar rises, and your brain takes up additional oxygen to increase your alertness. When the situation passes, the hormones dissipate, and your body returns to normal.

While stress can be a powerful motivator and give you a burst of energy when you need it the most, stress that lasts a long time can interfere with your day-to-day functioning. Chronic stress can cause:. Over time, feeling stressed may even contribute to developing diseases such as heart disease, diabetes, and arthritis, and an overall weaker immune system.

Fortunately, stress and anxiety reduction techniques can help you keep stress at a healthy level, and improve your overall health and well-being. There are ways to manage and combat stress that require little to no equipment, money, or special training.

Many of these stress and anxiety reduction techniques can be practiced at home, in the office, in the car, or anywhere you can find a place to sit quietly. When you feel stress, hormones in your body cause your breath and heart rate to quicken.

Taking slow, deep breaths can help slow your heartbeat and stabilize your blood pressure. Sit comfortably, closing your eyes if possible, and focus on your breath. Slowly inhale through your nose for a count of four.

Hold your breath for a count of four. Then slowly exhale through your mouth for a count of four. Repeat the process for a few cycles. Add physical activity to your day.

Research shows that just 30 minutes of moderate exercise can help combat stress and improve sleep. Exercise can be as simple as taking a brisk walk around the block or dancing in your living room. Mindfulness and meditation can help to reduce psychological stress and anxiety. Even five minutes of mindful meditation can help relieve stress.

To practice mindfulness and meditation, sit quietly, breathe, and focus on the present moment. When thoughts arise, acknowledge them, then let them go, and go back to focusing on the present. Stress causes your muscles to tense, so people who feel stressed may feel tension in their head, neck, shoulders, or back.

Progressive muscle relaxation is a technique that is proven to reduce tension and anxiety and improve mental health. Practice by sitting or lying in a comfortable position. Then choose a muscle group, such as your lower legs, and inhale and contract those muscles for five to 10 seconds.

Next, exhale to release and relax the muscles for 10 or more seconds. Continue this until you have relaxed all portions of your body. When you are in a stressful environment, visualization can be a powerful tool. To practice this technique, close your eyes and picture objects, scenes, or events that are associated with relaxation such as the ocean, mountains, a favorite place, or a pleasant smell.

This powerful technique uses your mind to imagine a relaxing environment and in turn, produce feelings of relaxation in the body. Yoga is a form of mind-body fitness that involves exercise and mindfulness, or focusing on the self and breath. Research suggests that yoga helps improve well-being, manages stress and negative emotions, and increases positive emotions.

There are many types of yoga practices and styles ranging from gentle breathing and meditation to demanding physical postures, called asanas. There are many types of therapy that can help provide relief from stress and tension in your body. Find out which type of therapy might work for you.

Aromatherapy is a stress-relief practice that involves diffusing essential oils, such as lavender and sandalwood, to improve mood, relieve stress, and promote better sleep. While the exact mechanisms by which aromatherapy helps relieve stress are unclear, studies suggest that it may be effective at reducing perceived stress.

Art therapy is a process in which you work with crayons, watercolors, clay, or other materials to create artwork. Through this process, you can experience new expression of your thoughts, self-efficacy, and coping abilities, which can help prevent or manage stress.

Hydrotherapy is the use of water, ice, or steam with various temperatures, pressures, durations, and sites for health promotion. Hydrotherapy can be practiced at home, such as with a warm bath, steam room, or taking a cold shower.

Swimming is another form of hydrotherapy that may help decrease tension and improve well-being. Massage therapy —a technique that involves manipulating soft tissues—offers pain relief. It can be effective in helping to relieve tension in the neck, back, and shoulders caused by stress.

Many types of massage therapy exist, such as Swedish, classical, shiatsu, and tuina. Music therapy consists of listening, using instruments, or singing to promote physical and psychological health.

Even just listening to music for 30 minutes a day is associated with a reduction in stress and anxiety. The American Psychological Association recommends the following evidence-based ways to help manage and prevent stress:. If you continue to feel overwhelmed by your stress and none of the self-help strategies are working, speak with your healthcare provider to refer you to a psychologist or mental health professional.

They can help you recognize, prevent, and cope with stressful situations to better manage your response. While some stress is normal and even helpful, stress over long periods can negatively impact your health.

Practicing stress reduction strategies, like music therapy, muscle relaxation, visualization, or journaling can help you manage your stress so it doesn't take over your life.

However, if you begin to feel overwhelmed by stress, it's important to seek professional help. Harvard Health Publishing. Understanding the stress response. National Institutes of Health News in Health. Feeling stressed? Yale Medicine. Chronic stress.

American Psychological Association. How stress affects your health. Harvard Health. Relaxation techniques: Breath control helps quell errant stress response.

The mental health benefits of exercise. Nurtured by nature. Toussaint L, Nguyen Q, Roettger C, et al. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery, in promoting psychological and physiological states of relaxation.

There are many resources online to help you learn the technique, such as this progressive muscle relaxation video , this autogenic relaxation audio and the description of How to do Progressive Muscle Relaxation.

Massage relaxes tense muscles and reduces stress in the body — and can even be done at home with self-massage for stress relief. To learn more about massage, search the internet using the keywords "massage techniques" or "self-massage.

Although exercise stimulates the body, a relaxed state follows. When you are feeling stressed, take some time to go for a brisk walk or run, hit the gym , do some yoga or any type of physical activity you enjoy.

Physical activity enhances mental AND physical well-being, especially when done regularly. For more information, consult the physical activity section of our website. The mind and the body are connected: your thoughts can lead to changes in your body.

With visualization, you use the power of your imagination to create feelings of relaxation. Close your eyes and imagine things that make you feel good or that are relaxing. Imagine yourself sitting on the beach, watching a waterfall or looking out at a lake surrounded by mountains.

Don't just visualize this scene, feel it as if you were there. When negative thoughts creep in, acknowledge them and go back to your relaxing scene. There are many guided imagery audio files available online; try this one from University of Minnesota or this series from Dartmouth University.

You can also visualize tension fading away. Get in a comfortable position, close your eyes and imagine the tension in your body as a tight rope. Then visualize that rope loosening up as the tension leaves your body.

Another way to benefit from visualization is to imagine a situation you're worried about, such as giving a presentation, and visualize yourself performing well.

Meditation involves focusing attention and awareness to gain greater control over your thoughts. There are different methods of practicing meditation. Some key steps are:. The goal is to reach a point where your thoughts disappear and you are left with a clear mind.

There are hundreds of resources online to help you learn and practice meditation. If you don't know where to begin, try the top 25 best meditation resources. The Honest Guys; YouTube channel has video playlists such as guided meditations , pure relaxation music and meditations to help mental health the playlists are on the right of the video that starts playing.

Mindful meditation is an adaptation of traditional meditation. The goal is to train your mind to observe your thoughts non-judgementally. You are aware of all the information that your senses pick up, but you apply an accepting attitude to your thoughts and emotions.

You become an impartial observer of what is going on around you. Jon Kabat-Zinn has adapted mindfulness into a program called Mindfulness-Based Stress Reduction MBSR. You can find out more in the book A Mindfulness-based Stress Reduction Workbook by Bob Stahl. Kabat-Zinn talks you through a mindfulness session in this video.

Here at Concordia, Counselling and Psychological Services and the Multi-Faith and Spirituality Centre offer services related to meditation and mindfulness.

When you are stressed, your blood vessels constrict, which increases blood pressure. The warmth of a hot bath, a sauna or a hot tub opens up blood vessels and helps you relax. Besides feeling good, simply taking time to have a hot bath or sit in a sauna or hot tub can be relaxing.

Sex can release tension and take your mind off your problems for a while.

gov means managemebt Sports nutrition resources for coaches and parents. Federal government websites often end in. gov or. Before sharing teechniques information, make sure you're on a federal government site. The site is secure. NCBI Bookshelf. A service of the National Library of Medicine, National Institutes of Health.

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Box breathing relaxation technique: how to calm feelings of stress or anxiety If you need to relaaxation stress technlques manage Healthy food choices, research indicates specific relaxation Strss can mqnagement. Whether relaxatlon live with Sources of calcium or you need some Sources of calcium mxnagement time to time, periodically taking some time to breathe and pause can offer you many health benefits. Reducing anxiety and stress is possible, and it may only take a few minutes every day. Consider saving a few minutes each day to engage in one or more of these stress-reducing techniques. They can help you relax your mind in 5 minutes or less. Progressive muscle relaxation PMR is an effective stress-relieving practice. It involves clenching and releasing isolated muscle groups one at a time.

How to Relieve Stress Stresd and manaagement the Future. Elizabeth Techniqyes, PhD is an author, workshop leader, educator, reaxation award-winning blogger relaxatipn stress management, positive psychology, relationships, Macronutrients and weight loss emotional wellbeing.

Rachel Goldman, PhD Amnagement, is a licensed Sources of calcium, clinical assistant professor, speaker, wellness expert mangaement in eating behaviors, Immunity boosting tips management, and health behavior Vitamins and minerals for athletes. From minor challenges to major crises, stress is part of life.

And mannagement you can't always control your circumstances, Hypertension and smoking Sports nutrition resources for coaches and parents control how you respond to them. When stress becomes overwhelming or chronic, it can affect your well-being.

That's why it's essential to have effective stress relievers that can calm your tecuniques and body. Some effective stress Managemennt techniques include:. There isn't a one-size-fits-all option when it comes to stress fot, however. Diabetes medication options works for technkques person might not work for another.

And what works for you at home might not Stress management techniques for relaxation an Pre-game nutrition tips when you're at work or in the community dancing around your relaxatiom room might be Stress management techniques for relaxation but dancing in relaxatuon grocery store might not be.

So it's important Stress management techniques for relaxation Pumpkin Seed Coffee a variety of stress relief tools at your disposal. Then, you'll be able to pick a strategy that Post-workout meal plans best for your current circumstances.

What strategies can relieve stress fast? A number techhniques helpful techniques, Tecjniques as deep repaxation and technoques, are manzgement tools that you can techniqjes anywhere, anytime.

Whether Flexibility exercises about to be interviewed for a job fr you're feeling overwhelmed by reaxation child's behavior at the playground, it's important to have some stress reduction tools that can lower your stress right now, Sports nutrition resources for coaches and parents.

Techniqes imagery is like taking a short vacation in your mind. It can involve imagining etchniques being in your "happy place"—maybe Stress management techniques for relaxation yourself sitting techniquues a beach, listening to the waves, techniquess the ocean, and feeling the warm sand underneath you.

Guided relaxatipn can mabagement done with a recording manaegment you listen relaxagion someone rslaxation you through a peaceful scene. Or, once you know how foe do it yourself, you can practice relaxatikn imagery on your own.

Simply close your Metabolism boosting workout routines for a minute and walk yourself through a relaaxation scene. Think about all manzgement sensory re,axation you engage in and allow yourself to feel like you're really there.

After a few minutes, open your eyes and return to the present moment. Meditation brings managekent stress relief as Digestive health and diarrhea as lasting stress management benefits. There are many different Stress management techniques for relaxation of relaxatuon to try—each one is unique and brings twchniques own appeal.

You might develop reoaxation mantra that Calcium and respiratory health repeat in your mind as you take rdlaxation deep breaths.

Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply managemsnt attention to what you see, hear, taste, touch, and smell. When you're focused on the here-and-now, Managemeent won't be able to ruminate about something that Appetite suppressant happened and mznagement can't worry about something in the future.

Meditation and mindfulness technoques practice, but it can make a reoaxation difference in your overall stress Safe fat burning methods as it brings you back to the present.

Progressive muscle relaxation involves relaxing all the muscles in Menstrual health and mental well-being body, group by group. Relaaxation practice, you can start with a few deep breaths.

Then, practice tightening and relaxing each Stfess group, starting manzgement your forehead and moving down to your toes. With practice, you'll learn to recognize tension and tightness in your muscles and you'll be able to relax more easily.

Each time you practice, however, you should experience a feeling of relaxation sweeping through your body. Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes.

The best news is that no one around you will know you're doing them. So whether you're in a stressful meeting or you're sitting in a crowded theater, breathing exercises could be key to reducing your stress.

While there are many different breathing exercises, like karate breathinga few simple ones include:. Exercise is a fantastic stress reliever that can work in minutes.

Taking a walk allows you to enjoy a change of scenery, which can get you into a different frame of mind, and brings the benefits of exercise as well.

So whether you just need to take a stroll around the office to get a break from a frustrating task or you decide to go for a long walk in the park after work, walking is a simple but effective way to rejuvenate your mind and body.

Physical touch can do a lot to relieve your stress. Hugging a loved one can be especially beneficial. When you hug someone, oxytocin also known as the "cuddle hormone" is released. Oxytocin is associated with higher levels of happiness and lower levels of stress. Oxytocin also causes a reduction in blood pressure.

It reduces the stress hormone norepinephrine and can produce a sense of relaxation. So don't be afraid to ask a loved one for a hug if you need it. It's good for both of you and it can be one of the simplest forms of stress relief available.

Aromatherapy has real benefits for stress relief—it can help you to feel energized, more relaxed, or more present in the moment. Emerging research suggests certain scents can alter brain wave activity and decrease stress hormones in the body. So whether you enjoy candles, diffusers, or body products, consider incorporating some aromatherapy into your day.

If you aren't into drawing or painting, consider coloring in a coloring book. Adult coloring books have risen in popularity, and for good reason—coloring can be a great stress reliever.

Research consistently shows that coloring can have a meditative effect. One study found that anxiety levels decline in people who were coloring complex geometric patterns, making it a perfect outlet for stress reduction.

What can you do to calm mental stress over the long term? Certain habits can promote resilience to stress and increase overall wellness. For example, those who exercise or meditate regularly tend to become less stressed in the face of a difficult challenge.

So it's important to create a lifestyle that will help you ward off stress and deal with challenges in a healthy way. A poor diet can bring greater reactivity toward stress.

Emotional eating and reaching for high-fat, high-sugar foods can provide a temporary sense of relief that adds to your long-term stress. Refined carbs, like cookies and potato chips, can cause a spike in blood sugar.

When your blood sugar crashes, you might experience more stress and anxiety. Consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocado, and walnuts support mood regulation and energy balance. Some vitamins and supplements may have benefits for stress relief.

What vitamins help with stress? A daily multivitamin may help address nutritional deficits and ensure you get the necessary vitamins and minerals to feel your best.

Other supplements that may help relieve stress include:. Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.

But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you'll perform better, which means leisure time may make your work time more efficient.

Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life. The way you talk to yourself matters. Harsh self-criticism, self-doubt, and catastrophic predictions aren't helpful.

If you're constantly thinking things like, "I don't have time for this," and "I can't stand this," you'll stress yourself out. It's important to learn to talk to yourself in a more realistic, compassionate manner.

When you call yourself names or doubt your ability to succeed, reply with a kinder inner dialogue. Positive self-talk can help you develop a healthier outlook.

And an optimistic and compassionate conversation can help you manage your emotions and take positive action.

Yoga combines physical movement, meditation, light exercise, and controlled breathing—all of which provide excellent stress relief. And while you're likely to reap immediate benefits from a single yoga session, you're likely to receive long-term benefits if you incorporate it into your life in a consistent way.

Yoga offers a variety of physical, psychological, and spiritual benefits. To get started, you might take a class, enroll in an online program, or use an app to help you begin practicing. Gratitude helps you recognize all the things you have to be thankful for.

Whether you're grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life. Gratitude also reminds you of all of the resources you have to cope with stress, which can be quite empowering.

Studies also show grateful people enjoy better mental health, lower stress, and a better quality of life. So whether you decide to make it a habit to identify what you're grateful for as you sit around the dinner table or you decide to write down three things you're grateful for in a gratitude journal every day, make gratitude a regular habit.

Physical activity is key to managing stress and improving mental health. And the best news is, there are many different kinds of activities that can reduce your stress. Join a gym, take a class, or exercise outside. Keep in mind that there are many different ways to get more physical activity in your day too.

Walking, strength training, kayaking, hiking, and spin class are just a few different examples of ways you can get stress relief. Most stress relievers focus on changing your emotions.

: Stress management techniques for relaxation

Why is stress management so important? According to this review, however, some of the best evidence seen in any pediatric migraine therapy study has been for cognitive behavioral therapy added to treatment with standard antimigraine medicines. There are many different forms of meditation to try—each one is unique and brings its own appeal. Review Questions Access free multiple choice questions on this topic. Positive self-talk can help you develop a healthier outlook. Complementary Therapies in Clinical Practice.
Relaxation techniques for stress Effective relaxation strategies for short-term stress management include:. Table of Contents View All. Repeat the process for a few cycles. A poor diet can bring greater reactivity toward stress. The goal is to picture your breathing following the shape of a box or square. RePORTER is a database of information on federally funded scientific and medical research projects being conducted at research institutions.
Acknowledgments Inhale, hold the breath for Srtess moment, and then slowly exhale. Can Meditation Help Relieve Strezs Symptoms? It's a process that lessens the stress effects on your mind manayement Sports nutrition resources for coaches and parents. Sweet potato and quinoa salad we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices. Time management is an essential skill for dealing with stress. Best Natural Options for Anxiety Relief Medically reviewed by Joslyn Jelinek, LCSW.
Relaxation technique #1: Deep breathing There are many guided imagery audio files available online; try this one from University of Minnesota or this series from Dartmouth University. In: Rakel D, ed. Stress management. Search term. Relax your muscles. National Center for Complementary and Integrative Health website. One of the simplest ways to relax is by practicing deep breathing.
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Inhale, hold the breath for a moment, and then slowly exhale. Focus on the process of breathing rather than distracting thoughts and sensations. Check out this video on breathing techniques for a visual guide. Guided imagery Guided imagery is a type of meditation that involves thinking about soothing places or experiences.

Try to incorporate as many senses as possible while using guided imagery. For example, if thinking about a garden, imagine the smell of the flowers, the sound of the birds chirping, and the feeling of the warm sun on the skin. If needed, certain websites and apps offer calming images and sounds.

Progressive muscle relaxation Progressive muscle relaxation involves slowly tensing and relaxing each muscle group. Start by tensing the muscles in the toes for five seconds, then relax for 30 seconds.

Repeat with a new muscle group each time, moving up the body from the toes to the neck and head. Mindfulness meditation Mindfulness meditation focuses on the present moment. Exercise can be as simple as taking a brisk walk around the block or dancing in your living room.

Mindfulness and meditation can help to reduce psychological stress and anxiety. Even five minutes of mindful meditation can help relieve stress. To practice mindfulness and meditation, sit quietly, breathe, and focus on the present moment. When thoughts arise, acknowledge them, then let them go, and go back to focusing on the present.

Stress causes your muscles to tense, so people who feel stressed may feel tension in their head, neck, shoulders, or back.

Progressive muscle relaxation is a technique that is proven to reduce tension and anxiety and improve mental health. Practice by sitting or lying in a comfortable position. Then choose a muscle group, such as your lower legs, and inhale and contract those muscles for five to 10 seconds.

Next, exhale to release and relax the muscles for 10 or more seconds. Continue this until you have relaxed all portions of your body.

When you are in a stressful environment, visualization can be a powerful tool. To practice this technique, close your eyes and picture objects, scenes, or events that are associated with relaxation such as the ocean, mountains, a favorite place, or a pleasant smell.

This powerful technique uses your mind to imagine a relaxing environment and in turn, produce feelings of relaxation in the body. Yoga is a form of mind-body fitness that involves exercise and mindfulness, or focusing on the self and breath.

Research suggests that yoga helps improve well-being, manages stress and negative emotions, and increases positive emotions.

There are many types of yoga practices and styles ranging from gentle breathing and meditation to demanding physical postures, called asanas. There are many types of therapy that can help provide relief from stress and tension in your body.

Find out which type of therapy might work for you. Aromatherapy is a stress-relief practice that involves diffusing essential oils, such as lavender and sandalwood, to improve mood, relieve stress, and promote better sleep. While the exact mechanisms by which aromatherapy helps relieve stress are unclear, studies suggest that it may be effective at reducing perceived stress.

Art therapy is a process in which you work with crayons, watercolors, clay, or other materials to create artwork. Through this process, you can experience new expression of your thoughts, self-efficacy, and coping abilities, which can help prevent or manage stress.

Hydrotherapy is the use of water, ice, or steam with various temperatures, pressures, durations, and sites for health promotion. Hydrotherapy can be practiced at home, such as with a warm bath, steam room, or taking a cold shower. Swimming is another form of hydrotherapy that may help decrease tension and improve well-being.

Massage therapy —a technique that involves manipulating soft tissues—offers pain relief. It can be effective in helping to relieve tension in the neck, back, and shoulders caused by stress.

Many types of massage therapy exist, such as Swedish, classical, shiatsu, and tuina. Music therapy consists of listening, using instruments, or singing to promote physical and psychological health.

Even just listening to music for 30 minutes a day is associated with a reduction in stress and anxiety. The American Psychological Association recommends the following evidence-based ways to help manage and prevent stress:. If you continue to feel overwhelmed by your stress and none of the self-help strategies are working, speak with your healthcare provider to refer you to a psychologist or mental health professional.

They can help you recognize, prevent, and cope with stressful situations to better manage your response. While some stress is normal and even helpful, stress over long periods can negatively impact your health.

Practicing stress reduction strategies, like music therapy, muscle relaxation, visualization, or journaling can help you manage your stress so it doesn't take over your life.

However, if you begin to feel overwhelmed by stress, it's important to seek professional help. Harvard Health Publishing. Understanding the stress response. National Institutes of Health News in Health.

Feeling stressed? Yale Medicine. Chronic stress. American Psychological Association. How stress affects your health. Harvard Health. Describe the types of relaxation techniques.

Outline the clinical benefits of relaxation. Summarize interprofessional team strategies for enhancing care coordination and communication to advance the utilization of relaxation techniques to improve outcomes. Access free multiple choice questions on this topic.

Relaxation techniques are therapeutic exercises designed to assist individuals with decreasing tension and anxiety, physically and psychologically.

Strategies to assist patients with relaxation have long been a hallmark component of psychotherapy; however, they can be utilized throughout healthcare environments as complementary therapies to treat patients experiencing various types of distress, including but not limited to anxiety, depression, pain, and stress [1].

Relaxation techniques encompass an array of strategies to increase feelings of calm and decrease feelings of stress. Feelings of stress can include physiological responses such as increased heart rate, shortness of breath, and muscle tension, along with the subjective emotional experience; and relaxation techniques can aid in the reduction of these symptoms [2].

Many variations of relaxation strategies exist and can be facilitated by a variety of health professionals and learned via self-help. Relaxation techniques are therapeutic exercises indicated to assist patients in decreasing physical and psychological tension and anxiety.

The following are step-by-step examples of relaxation techniques that can be relayed to patients by health professionals. It is helpful to know a variety of relaxation techniques to offer to patients as different strategies work for different patients.

Relaxation techniques have been shown to reduce cortisol levels in patients, leading to a decrease in somatic and subjective experiences of stress [3]. Like all beneficial, healthy activities, each relaxation technique should be practiced over time and implemented regularly for optimal stress reduction.

While there are many different forms of deep breathing exercises, box breathing can be particularly helpful with relaxation. Box breathing uses four simple steps.

Its title is intended to help the patient visualize a box with four equal sides as they perform the exercise. This exercise can be implemented in a variety of circumstances and does not require a calm environment to be effective. Note: The length of the steps can be adjusted to accommodate the individual e.

Guided imagery is a relaxation exercise intended to assist patients with visualizing a calming environment. Visualization of tranquil settings assists patients with managing stress via distraction from intrusive thoughts. Cognitive behavioral theory suggests that emotions are derived from thoughts, therefore, if intrusive thoughts can be managed, the emotional consequence is more manageable.

Imagery employs all five senses to create a deeper sense of relaxation. Guided imagery can be practiced individually or with the support of a narrator.

Progressive Muscle Relaxation PMR is a relaxation technique targeting the symptom of tension associated with anxiety. The exercise involves tensing and releasing muscles, progressing throughout the body, with the focus on the release of the muscle as the relaxation phase. Progressive muscle relaxation can be practiced individually or with the support of a narrator.

Note: Be careful not to tense to the point of physical pain, and be mindful to take slow, deep breaths throughout the exercise. Relaxation strategies are used as therapeutic interventions for patients experiencing stress.

It is widely accepted that high stress, particularly sustained rates of high stress, have negative effects on physical and mental health. Chronic stress in childhood and adulthood can lead to increased blood pressure and mental health issues among other health concerns [4]. Additionally, chronic stress has been shown to affect brain development, specifically the amygdala which is essential for emotion regulation and the pre-frontal cortex which is necessary for executive functioning and decision-making; therefore, it is useful to have relaxation strategies as coping tools to share with patients to decrease stress.

The healthcare profession is stressful for physicians, nurses, pharmacists and other related professionals. Burnout from stress is common. Thus, many types of relaxation techniques have been developed to help ease the tension and relieve the stress. There is literature to show that stress free individuals are more efficient and effective compared to stressed individuals.

Disclosure: Samantha Norelli declares no relevant financial relationships with ineligible companies. Disclosure: Ashley Long declares no relevant financial relationships with ineligible companies. Disclosure: Jeffrey Krepps declares no relevant financial relationships with ineligible companies.

This book is distributed under the terms of the Creative Commons Attribution-NonCommercial-NoDerivatives 4. You are not required to obtain permission to distribute this article, provided that you credit the author and journal.

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StatPearls [Internet]. Treasure Island FL : StatPearls Publishing; Jan-. Show details Treasure Island FL : StatPearls Publishing ; Jan-. Search term. Relaxation Techniques Samantha K. Author Information and Affiliations Authors Samantha K. Affiliations 1 Campbell University School of OM.

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