Physical
Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started. Even everyday activities such as housecleaning or yard work can reduce stress. Stretching can also relieve muscle tension.
Relaxation techniques which involve refocusing one’s attention on something calming and increasing awareness of one’s body. These techniques include:
• Progressive muscle relaxation is a technique for reducing stress and anxiety by focusing on slowly tensing and then relaxing each muscle group. This helps one focus on the difference between muscle tension and relaxation, which leads to one becoming more aware of physical sensations.
• Autogenic relaxation. Autogenic means something that comes from within oneself. In this technique, the individual learns a set of directions/exercises that command the body to relax and control breathing, blood pressure, heartbeat, and body temperature. The person learns each exercise by reading about it or watching a teacher, then practicing it for a few minutes several times a day. For example, the individual may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing his heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
• Diaphragmatic breathing, or abdominal or deep breathing is marked by expansion of the abdomen rather than the chest when breathing. Diaphragmatic breathing is defined as a manipulation of breath movement, contributing to a physiologic response characterized by (a) the presence of decreased oxygen consumption, decreased heart rate and blood pressure, and (b) increased theta wave amplitude in EEG recordings, increased parasympathetic activity accompanied by the experience of alertness and invigorating (Jerath, 2006). It is hypothesized that voluntary slow deep breathing functionally resets the autonomic nervous system, which synchronizes neural elements in the heart, lungs, limbic system and cortex (Jerath, 2006).
Yoga, tai chi, and qi gong. These techniques combine exercise and meditation. For example, yoga is an ancient mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. Many studies have demonstrated the effect of yoga in reducing stress and relieving muscular tension or pain.
