Hudson Counseling
Mental Health Tips
Physical Strategies to Reduce Stress
by Pam Henkel, MS, LMFT
Hudson Counseling Services
Stress affects people differently. Some carry stress in their physical bodies, while others carry it in their thoughts. For those of you who feel body tension, the following physical techniques can help you to relax your muscles.
- Deep muscle relaxation. Tensing a muscle and then relaxing it produces a state of relaxation. To practice: Find a quiet place. Start with your toes, tense them, wait a few seconds, and release them. Feel the relaxation for about fifteen seconds before you work your way up your body, part by part. There are numerous relaxation CDs to purchase in stores or through Healing Journeys catalogs available in the HCS appointment office.
- Take a deep breath and relax. Did you know that physiologically we are able to calm ourselves if we can simply breathe deeply? More oxygen is supplied to the brain and muscle system when we breathe, which stimulates the parasympathetic nervous system and thus calms us.
- Get support. Support buffers us in times of high stress. It helps us face difficulty and still function in our lives. Lack of social support can lead to psychological problems.
- Regulate your sleep schedule. You can reduce stress by regulating your body clock.
- Make environmental changes when possible. The environment can cause stress. When you can, make changes that are appropriate and feasible, such as taking frequent breaks from a sitting job and walking around.
- Cut out activities. So many people are stressed because they are involved in too many activities. Re-evaluate your priorities and say NO to overload.
*Tips adapted from "Breaking Free from Stress" by Dr. Linda Mintle.
|
