Everyone experiences stress. And stressful situations are all around us. Stress takes many forms, whether you’re stuck in traffic and late for an appointment or caring for a sick loved one.
When you’re in a stressful situation, the body and brain react. Stress activates the sympathetic nervous system, which can lead to:
- Increased blood pressure
- Spiked heart rate
- Rapid breathing
- Muscle tension
These reactions are fine in short bursts, and there may even be positive results. For example, stress kicks your survival instinct into gear if you’re in a car accident. Sometimes, stress causes people to think more clearly and focus. It can also be invigorating in short doses.
But, when you’re under constant stress, the body suffers. It can lead to hormone imbalance, weight gain and digestive problems. From a mental health perspective, compounded stress can lead to anxiety and depression. Too much stress may even be the precursor to cancer and heart disease.
That’s why it’s important to control your stress levels.
Stress Relief, Reduction, and Management
There are three prongs of mitigating the stress in your life.
1) Stress relief techniques address stress in the moment. The easiest way to achieve this is by taking some deep breaths. You might also turn to guided meditation.
2) Stress reduction tactics involve daily awareness of stress. For example, if you’re in the middle of a major home renovation, you recognize it’s not a good idea to host Thanksgiving dinner. If you have an ill loved one, you don’t want to volunteer for an extra activity at your kid’s school.
3) Stress management involves proactive steps to manage stress levels. You understand stress will impact you daily, so how can you keep it from becoming overwhelming? You might gather the family together on Sunday night to do meal prep for the week. It may sound funny, but much parental stress results from determining what the family is having for dinner!
When you combine all three, you’re much better equipped to get through your days with more ease.
The S.T.O.P. Strategy
Another helpful technique comes from Jon Kabat-Zinn. He teaches the S.T.O.P. approach:
- S-stop in the stressful moment
- T-take deep breaths
- O-observe where you’re feeling stress (both environmentally and in your body)
- P-pause, plan, proceed
The end goal is to change how your brain responds to stress. Science tells us the brain can learn and build new pathways. When you combine this technique with practices like yoga, meditation, daily exercise, massage, and acupuncture, you can profoundly impact your stress levels. Several meditation-based apps can help guide you.
It’s also important to know you don’t have to do this alone if you’re unable. Having a good support system can also help reduce stress. Therapy is another valuable resource. This isn’t limited to just “talk therapy,” either. Music therapy and art therapy are alternative options.
Looking Toward the Future
Stress is inevitable. It will always be a part of our lives. But you can address it, get it under control, and keep it from dominating your life.
Try these Videos for Stress Relief
- Breathing Techniques to Help You Relax
- Guided Meditation – A Step-by-Step Video
- Relax and Listen to the Singing Bowls
- Relaxation with Breath and Guided Imagery
- Yoga Nidra Meditation
- Standing Qigong
- Gentle Chair Yoga
More to Read
- Yoga and Meditation for Heart Health
- Guided Meditation: A Daily Exercise to Reduce the Stress, Anxiety, and Depression in Your Life
- Yes, Meditation Can Help Lower Your Blood Pressure
Medically reviewed by Ginny Jump, CRNP.
