Effective Stress Management Techniques

Scientific studies have shown that psychological stress may worsen the symptoms of almost every known medical condition. Examples of conditions in which stress may worsen the intensity of symptoms include cardiovascular diseases, asthma, multiple sclerosis, chronic pain, acne, and depression.

Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun – plus the resilience to hold up under pressure and meet challenges head on.

Healthy ways to relax and recharge

Go for a walk. Spend time in nature. Call a good friend. Sweat out tension with a good workout. Write in your journal. Take a long bath. Light scented candles

Savor a warm cup of coffee or tea. Play with a pet. Work in your garden. Get a massage. Curl up with a good book. Listen to music. Watch a comedy

Stress-Reduction Techniques

• Practice The “Relaxation Response” And Similar Techniques

• Progressive Muscle Relaxation

• Visualization

• Relaxed Breathing Exercises

• Write About Your Stress

• Deflate The Danger Of Your Fears

• Remove Stressors

• Manage Your Time

• Maintain A Healthy Diet

• Exercise

• Socialize

• Seek Therapy

Relaxation techniques are commonly used to reduce stress. Most are easy to learn. To get good at them, you have to practice.

Recognizing that some people who practice meditation are capable of reducing their heart rate, blood pressure and oxygen consumption, Harvard’s Herbert Benson, M.D., set out several decades ago to understand how they do it. He developed a simple practice that focuses on the qualities in meditation that create relaxation and reduce stress.

Here’s how: Every day, plan to spend some time at rest (not asleep). Sit somewhere comfortable, close your eyes and relax your muscles. Focus on breathing regularly. Continuously repeat one word. Repeat it aloud or in your mind. It should be a simple word, such as “relax” or “easy,” a religious word or phrase, or a meaningless word like the “om” used in transcendental meditation. Continue regular breathing with your muscles relaxed.

More Resource:

The FAST Technique for Stress Relief

Meditation: A Guide to Meditation Practices for Stress and Reduction and Well Being (A Complete Introduction to the Concept of Meditation, Philosphy and Application)

Yoga for Stress Relief (With The Dalai Lama)

The Relaxation & Stress Reduction Workbook (New Harbinger Self-Help Workbook)

A Mindfulness-Based Stress Reduction Workbook