Stress Reduction PresentationWritten Assignment #3

by

Caris Jeanne DeCenty

Thomas Edison State College

SOS320 The Management of Stress and Tension

October 13, 2014

Stress ReductionStress Management

“is an organized system of activities and techniques designed toimmediately reduce the impact of various stressors or be a

conditioning process that promotes preventative resistance to stress.” (Girdano, et al, 2013)

…….

Choosing Relaxation Techniques for Stress Reduction

According to Robinson, et al(2013): There is no single relaxation

technique that is best for everyone.

When choosing a relaxation technique, consider your specific needs, preferences,

fitness level, and the way you tend to react to stress.

The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your

everyday thoughts in order to elicit the

relaxation response.

In many cases, you may find that alternating or combining different techniques will keep

you motivated and provide you with the best results.

As stated by Girdano, et al (2013), each individual should be considered from “numerous and varied perspectives, incorporating mental, physical, philosophical or spiritual, social, and environmental interactions” such as:

• Attitudes• Values• Personality• Emotional development• Ability to relax• Diet• Physical activity patterns• Ability to modify lifestyle

…..

• Physical exercise • Eliciting the relaxation response with a 2 step method• Producing the relaxation response with breathing meditation

~As one who suffers from generalized anxiety, the best results in achieving stress reduction would be incorporating the recommended schedule:

• Physical exercise 30 minutes or more at least 3 days a week

(any type and can be broken into several short sessions on a given day)

• Eliciting the relaxation response 10 to 15 minutes 1-2 times daily

• Breathing meditation 5-10 minutes 1-2 times daily.…..

~Barriers of time and scheduling can be overcome by effectively setting aside a few minutes a few times a day to routinely practice these simple exercises.

The following Stress Reduction Presentation combines:

According to Girdano, et al (2013):A stressor is any condition or event that causes a stress response.

Stressors can be physical, emotional, intellectual, social, economic, or spiritual. A stressor may be real or imagined; however, the response to the stressor (i.e., the human stress response) is always real.

W.B. Cannon (1939) first defined stress as “the fight-or-flight syndrome: When one becomes stressed, the proper use of that stress is either to fight off the threat or to run from it.”

The Stress Response

During the stress response, the hypothalamus releases hormones (cortisol, norepinephrine and adrenaline) that flow throughout the entire body causing the heart beat and blood flow to increase. The hormonal stress by-products flow through the body until they are reabsorbed or gradually used. The systematic effects on the body’s organs can be damaged by over exposure to stress response cycles.

The Stress Response

Counteracting Overactive Fight or Flight Response

According to Neimark (n.d.), the simplest way to counteract the physiological activity of the fight or flight response is by physical exercise. The natural conclusion of fight or flight is vigorous physical activity. Exercising metabolizes excessive stress hormones restoring homeostasis and returning the body to a more relaxed state.

"For the purpose of stress reduction and counteracting the fight or flight response, we do not need to exercise for 30 to 40 minutes. Any form of activity where we "work up a sweat" for five minutes will metabolize and prevent the excessive buildup of—stress hormones effectively counteracting the ill effects of the fight or flight response, drawing it to its natural conclusion..“ (Neimark, n.d.)……

Counteracting Overactive Fight or Flight Response

“Frequent repetitions of short exercise are easy to fit into busy schedules. For full cardiovascular fitness, longer periods of exercise do have additional benefits, but for the purpose of stress reduction, mini-exercise sessions are practical, effective and beneficial.

Exercise increases our natural endorphins, which help us to feel better. When we feel good, our thoughts are clearer, our positive beliefs are more accessible and our perceptions are more open. When we feel tired and physically run down, we tend to focus on what’s not working in our lives—similar to a cranky child needing a nap. It is difficult to be, feel or think positive when we are exhausted, sleep deprived or physically out of condition.”(Neimark, n.d.)

What Is the Relaxation Response?“The relaxation response, discovered by the inspirational author and Harvard cardiologist, Herbert Benson, M.D., represents a hard-wired antidote to the fight or flight response. The relaxation response corresponds to a physical portion of the brain (located in the hypothalamus) which—when triggered—sends out neurochemicals that almost precisely counteract the hypervigilant response of the fight or flight response.” (Neimark, n.d.)

……….

Eliciting the Relaxation ResponseNeimark, (n.d.) suggests the following simple two-step method to elicit the physiological benefits of the relaxation response:

“The key to deriving the benefits of the relaxation response is to practice it at least 10 to 15 minutes, once or twice a day. This will produce the maximum benefit.

1. Focus on a word or phrase that has a positive meaning to you. Such words as "one," "love" and "peace" work well. Effective phrases might also include "The Lord is my shepherd, I shall not want," "God grant me serenity," or "Lord, make me an instrument of your peace.“

2. When you find your mind has wandered or you notice any intrusive thoughts entering your mind, simply disregard them and return your focus to the word or phrase you chose. Practicing the two steps above will elicit the relaxation response and deliver beneficial physiological

and emotional benefits as predictably as flipping a light switch. ………

As per Robinson, et al (2014): A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response.

The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused.

Learning the basics of relaxation techniques is not difficult, but it does take practice.

If that sounds like a daunting commitment, remember that many techniques can be incorporated into your existing daily schedule—practiced at your desk over lunch or on the bus during your morning commute.

The following is Relaxation Technique 1: Breathing Meditation. .

…………..

Producing the Relaxation Response

With its focus on full, cleansing breaths, deep breathing is a

simple, yet powerful, relaxation technique.

It’s easy to learn, can be practiced almost anywhere, and provides

a quick way to get your stress levels in check.

Deep breathing is the cornerstone of many other relaxation

practices and can be combined with other relaxing elements

such as aromatherapy and music.

All you really need is a few minutes and a place to stretch out.

Relaxation Technique 1:Breathing Meditation for Stress Reduction

The key to deep breathing is to breathe deeply from the

abdomen, getting as much fresh air as possible in your lungs.

When you take deep breaths from the abdomen, rather than

shallow breaths from your upper chest, you inhale more oxygen.

The more oxygen you get, the less tense, short of breath, and

anxious you feel.

Practicing Deep Breathing Meditation

Sit comfortably with your back straight.

Put one hand on your chest and the other on your stomach.

Breathe in through your nose.

The hand on your stomach should rise.

The hand on your chest should move very little.

Exhale through your mouth, pushing out as much air as you

can while contracting your abdominal muscles.

The hand on your stomach should move in as you exhale,

but your other hand should move very little.

continue Deep Breathing Meditation

Continue to breathe in through your nose and out through your

mouth.

Try to inhale enough so that your lower abdomen rises and falls.

Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting

up, try lying on the floor.

Put a small book on your stomach, and try to breathe so that the

book rises as you inhale and falls as you exhale.

For more relaxation techniques visit

http://helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm…….

continue Deep Breathing Meditation

“The most effective stress management is holistic and multidimensional, and it includes activities that alter one’s relationship with the environment,

strengthens one’s relationship with other people in the social milieu, mitigates stress promoting personality characteristics and belief systems, and

encourages relaxation.” (Girdano, et al, 2013, p. 13)

In conclusion, after a week of routinely practicing the aforementioned stress reduction methods, I experienced a significant decrease in overall tension. Focusing on deliberate methods to reduce stress has in itself yielded a calmer, less easily agitated state of mind. I found myself able to cope with stressful situations in a more productive way and noticed less hostile reactions to every day stressors like traffic, customer service workers and grocery lines.

…….

Stress Reduction

Girdano, D., Dusek, D. & Everly, G. (2013). Controlling stress and tension, 9th edition.

Illinois: Pearson Education Inc.

Neimark, N. (n.d.). What is the "fight or flight response?" Retrieved from http://thebodysoulconnection.com/EducationCenter/fight.html

Robinson, L., Segal, R., Segal, J. & Smith, M. (2014, Oct). Relaxation techniques for stress relief. Retrieved fromhelpguide.org/articles/stress/relaxation-techniques-for-stressrelief.htm

(2014). Stars Template downloaded from presentationmagazine.com

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