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Stress Management Techniques

Some general stress management techniques include exercise, proper diet, and adequate amounts of sleep. Other, more specific, techniques geared to relieve extremely negative stress symptoms (distress) can be used, with some examples provided, below.

Progressive Muscle Relaxation

This technique involves the tensing and relaxing of muscles throughout the body. An individual usually begins with the hands and progresses upward to the head and back, down the body to the feet. One muscle or muscle group is contracted (tensed) for several seconds. Following the tension, the individual then releases the tension for approximately 20-30 seconds in order to relax these muscle groups. Each muscle or muscle group may be tensed and relaxed more than one time. The concept is for the individual to recognize the difference between the feelings of tension and relaxation by practicing progressive muscle relaxation on a regular basis. In addition to recognizing the difference between tension and relaxation, the learner should also gain the ability to induce relaxation whenever tension is felt during stressful situations. Read through and practice Progressive Muscle Relaxation, as described at the Successful Aging website, OR go through a Quicktime audio presentation of progressive muscle relaxation at Shuteye.com. (R) Progressive muscle relaxation (PMR) sources may state a time requirement of an hour, but you can accomplish a basic PMR session in approximately 20 minutes.

Breathing Techniques

Breathing techniques usually focus on the lengthening of a breath. Deeper, less frequent breathing is associated with a more relaxed state, while frequent, shallow breaths are associated with stress. To learn more about how specific breathing patterns can impact the body, visit at least two of the following resources (2):

After completing a variety of breathing exercises, think about how you felt afterward. Did any of them work better than others? Were the breathing techniques helpful to induce a relaxation response? Did you find concentrating on relaxed breathing to be easy or rather difficult?

Autogenic Training

A six-stage self-hypnosis technique developed by Johannes Schultz, autogenic training requires use of both the body and mind. Although autogenic training can be used for a variety of purposes, the tool is often practiced as a stress management technique. One main focus of autogenic training is imagining or visualizing feelings of heaviness and warmth in the body. By concentrating on inducing warmth and heaviness into various body parts (especially the shoulders, arms, hands, legs, and feet), the body can actually feel heavy and warm. Feelings of heaviness and warmth are associated with the state of relaxation, so with practice, the goal of inducing these sensations will also lead to greater feelings of mind-and-body relaxation. Nothing can replace a specialist when learning about autogenics, but Guide to Psychology and its Practice provides instructions for the six phases of autogenic training (R--you do not need to memorize the separate stages, but please do read the information to get a basic understanding of the method).

Educational Enrichment

Jim Grizzell, Cal Poly Pomona, provides a slide presentation on autogenic training

British Autogenic Society

Mind Tools also has related information about self-hypnosis

Biofeedback

In stressful conditions, the heart rate and breathing frequency increase, body temperature may change, and blood flow to different parts of the body changes. In biofeedback, an individual learns to control certain physical responses to stress--such as heart rate, breathing frequency, skin temperature--with the aid of specifically-designed equipment. With proper training, a person can control these physical responses in real-life situations. For example, a person who is manifesting stress through an increased heart rate may, though biofeedback therapy, learn to decrease his or her heart rate with the aid of a therapist and electrocardiogram machine. A person learning to control muscle tension may use a piece of equipment designed to light up or make a sound whenever a change in muscle tension is detected. The person tries to control the light or sounds, therefore controlling muscle tension. An easy-to-tread description of biofeedback, written by Betty Runck, is available at psychotherapy.com (R). East Carolina University's Psychophysiology and Biofeedback Lab provides an introduction to biofeedback and the institution's services via video (O). The student can watch the video to obtain a better understanding of what biofeedback does and what the equipment looks like.

Imagery

In imagery, we create a place in our minds that makes us feel calm, rested, at peace. Common scenes that are visualized include lying in the sun at the seashore and lying in front of a crackling fireplace (notice the inferences to warmth). Read a little more about imagery under the heading "Imagery in stress reduction" at Mind Tools, then select your own scene to focus on for at least five minutes (R). Note: imagery can also be used for a specific practice called "cognitive rehearsal," which is different than its use in this example.

Meditation

Mediation actively involves the mind in the process of relaxation. Through meditation, one learns to focus on a specific object, thought, or sound. The meditation process also allows the person to practice keeping interruptive thoughts and images out of the mind. Read about meditation at Mind Tools (R). Although there are different forms of meditation, you will only be responsible for understanding its basic concept and how it can help relieve stress. The Seattle Public Library is a great resource for stress management materials (O). One of the resources includes an audio tape titled, "Mindfulness Meditation Practice Tapes," by Jon Kabat-Zinn. The same author teams with naturopathic physician Andrew Weil in the CD, "Meditation for Optimum Health." Audio instruction can sometimes be more helpful than visual instruction when it comes to stress management techniques, especially when reading text can interfere with concentration one needs to direct on a body's muscles or other systems.

Cognitive Restructuring

Certain patterns of dysfunctional thinking can lead to stress. Cognitive techniques to reduce stress management can help an individual change dysfunctional thinking patterns into more realistic, rational ones. Changing the way one thinks can, in turn, change how potentially stressful situations can be interpreted. For example, if an individual perceives driving in heavy traffic as very stressful, cognitive restructuring may change the perception through re-focusing on other factors associated with driving in traffic. Driving in stop-and-go traffic gives a person the opportunity to listen to music or a book on CD, or even an opportunity to sit quietly and observe how others react to traffic problems. For more cognitive therapy information, travel to the Mental Health Net to read about Psychological Self-Help by Clayton E. Tucker-Ladd (O).

Thanks to student Nancy G., Spring 2008, who found more information about cognitive restructuring, through mentalhelp.net.

Last Revised: 1-8-10