Stress management

Carla Cook, MSW, LCSW.

Stress is an unavoidable part of everyday life. Stress can be a result of any major change in life, ranging from trauma and negative life events to the thrill of achieving long-term desires. Even the best managed life has potential for stressful experiences. Whether the stress you are experiencing is the result of a life changing event, or the cumulative effect of everyday irritants, it is the way you respond to stress that determines the impact on your life.

Some sources of stress are environmental, social, physical and your beliefs about a situation. We interpret the situation by deciding the level of difficulty or danger and then we assess the resources available to cope. Effective stress management offers several health benefits, including a reduction in the risk of chronic disease, better sleep quality, enhanced cognitive function and improved mental health. Effective stress management can lead to a more balanced and resilient life. Below are some stress management techniques advised in "The Relaxation/Stress Reduction Workbook," (2019, seventh edition) by Davis, Eshelman and McKay. I often use the following techniques with my clients.

Body scan: Recognizing tension in your body. By increasing awareness of where you tend to hold muscle tension in your body. With your eyes closed, use progressive relaxation to tense and release all the muscle groups one at a time as you work your way up your entire body, starting with your toes.

Breathing: Use breathing to increase your awareness, relax tension and reduce symptoms. By using Diaphragmatic breathing, you temporarily excuse yourself mentally from what you are doing. Breathe in to the slow count of four, hold for four seconds, breathe out to the slow count of four and then notice how you feel. Repeat throughout the day whenever you notice that you are feeling stressed.

Meditation: Find a position that is comfortable to you, center yourself by grounding (becoming aware of your body sensations), breathing and supporting a peaceful stance. Whenever your mind wanders, gently bring your awareness back to your breath. When you experience distraction by thoughts, acknowledge them but let them pass by like the clouds in the sky. You can also use an affirmation or scripture to support your focus.

Visualization: Create a special place in your mind as a refuge for relaxation and imagine you are there. A special place might be near a pond with a small waterfall and relaxing trees. You can imagine the grass beneath your feet, a cool breeze and bird song ... whatever you find relaxing. The wonderful part is that you can go to a special place in your mind whenever you feel stressed, and it is like a mini vacation!

If you find it difficult to manage your stress levels, please feel free to contact Healing Solutions Family Therapy Center at http://www.healingsolutionsftc.org/ and one of our trained, licensed professionals will be happy to support you in learning effective stress management skills.

Carla Cook is a Clinical Supervisor at Healing Solutions Family Therapy Center.