Stressed Out? Some Popular Techniques That Are Used to Combat Stress
Sept. 15— Battling stress has become a top priority for many Americans who become frazzled as they try to balance a million responsibilities at once.
Plagued by rising health-care costs and increasing absenteeism due to stress, companies, health clubs and health-care providers all over the country are offering different methods to help people relax and take it easy.
While there are a number of different ways to alleviate stress, most boil down to two approaches, says Dr. Bruce Rabin, medical director of the Healthy Lifestyles Program at the University of Pittsburgh Medical Center.
One approach is to increase an individual’s ability to cope with stress by raising his or her physical tolerance to it. That can be done through exercise or physical activity that activates the same physiological responses that stress does (such as a higher heart rate and breathing rate), making the person better able to tolerate stress, says Rabin.
The other option, which has been steadily gaining popularity in recent years, is to decrease a person’s perception of stress by training the mind to think about the stressful event in a different way. This can be done through techniques such as guided visualization or meditation, and is recommended by organizations such as the Mind/Body Medical Institute, a Chestnut Hill, Mass.-based nonprofit organization dedicated to the study of mind/body interactions.
“What we’re looking at is getting people to understand some of the negative thoughts and behaviors that are impacting their lives and getting them to make changes,” says Marilyn Wilcher, senior vice president at the institute.
Here are some brief descriptions of some widely used methods that have become popular for combating stress in recent years:
Guided Imagery: This technique involves sitting and listening to a tape or an instructor walk you through a guided relaxation exercise. The instruction often includes imagining yourself in a calm environment or a relaxing, faraway place.
Qigong: Qigong comes from two Chinese words: Qi (chi) means energy and gong (kung) means a skill or a practice. Qigong is a technique the combines movement, meditation and visualization. Proponents of Qigong say it can improve your physical and mental health and provide the same physical benefits of meditation, such as reduced stress and lower blood pressure.
Relaxation Response: The relaxation response is a physical state of deep rest that changes the physical and emotional responses to stress (e.g., decrease in heart rate, blood pressure, and muscle tension). This technique is used by the Mind/Body Medical Institute in Chestnut Hill, Mass.
The technique involves sitting in a comfortable position and repeating a word, sound, phrase, prayer or muscular activity while passively disregarding the everyday thoughts that come into the mind so the practitioner can focus on the object of repetition. The institute suggests doing the response for 10 to 20 minutes at a time.
Transcendental Meditation: Popularized in the West by the Maharishi Mahesh Yogi, transcendental meditation involves sitting comfortably with the eyes closed for about 15 to 20 minutes, allowing the practitioner’s mind to enter a deeply relaxed state referred to as “Transcendental Consciousness.” The Maharishi Vedic Education Development Corp., which promotes the study of transcendental meditation, says the practice can increase a person’s creativity and productivity, improve health and reduce violence, among other benefits.
Yoga: A series of physical postures that connect the movement of the body with the breath. The poses are designed to purify the body, increase flexibility, calm the mind and provide physical strength and stamina required for long periods of meditation. There are many different kinds of yoga that range from more relaxing to more physically demanding, so people interested in practicing should find out beforehand what style of yoga is best for them.
Writing it Down: One technique recommended by Rabin involves taking 15 minutes to write down everything that’s bothering you. Don’t read what you’re writing or take time to proofread it, just write everything down, says Rabin. At the end of the 15 minutes, simply rip up the paper and throw it away. “It’s amazing the calming effect” this technique has, he says.