Stress Reduction for Mental Health
We typically think of stress as a bad thing, but it is an inevitable part of life and serves an important function in our lives. Stress is often what motivates us to get things done and complete tasks, but too much stress can be overwhelming and start to cause declines in our mental health. In today’s society, most of us are juggling stress from work, family, politics, technology and other sources.
Stress reduction is one of the pillars of lifestyle medicine and can help you maintain good mental health. Learning different ways to manage your stress is an important piece of a comprehensive psychiatric plan.
Understanding Stress
Stress is our body’s natural response to challenging situations. While a certain level of stress can be motivating, chronic stress can lead to a host of mental health issues, including anxiety, depression, and burnout. Understanding how stress affects us is the first step in managing it effectively.
Why Stress Reduction Matters
Mental Clarity and Focus: Chronic stress can cloud our judgment and make it difficult to concentrate. By incorporating stress reduction techniques, we can improve our cognitive function, making it easier to tackle daily tasks.
Emotional Resilience: Managing stress helps us build resilience. When we learn to cope with stressors effectively, we become better equipped to handle life’s challenges, fostering a more positive outlook.
Physical Health: The mind-body connection is powerful. High stress levels can contribute to a range of physical ailments, including headaches, digestive issues, and cardiovascular problems. By reducing stress, we not only feel better mentally but can also improve our overall health.
Ways to Reduce Stress
Incorporating stress reduction techniques into your daily routine doesn’t have to be complicated. In working with patients, we often discuss a few different techniques and patients choose one that feels best to them. Here are some friendly, approachable strategies to get you started:
Mindfulness and Meditation
Taking just a few minutes each day to practice mindfulness or meditation can help ground you.
There are structured forms of mindfulness and meditation such as using a meditation app, but even just walking while purposefully being aware of the sounds, sights, smells, and sensations around you can be a powerful form of meditation and mindfulness.
You can even practice mindfulness while doing things like laundry or dishes. Just focus completely on the sensations of the activities while trying to let any other thoughts float away without attaching to them.
Deep Breathing
Deep breathing is a powerful tool to activate your body’s relaxation response. Try inhaling deeply through your nose into your belly for a count of four, holding for four, and exhaling through your mouth for a count of six. Repeat this for a few minutes, and notice how your body responds.
Progressive Muscle Relaxation
Progressive muscle relaxation is a way to relax your muscles while connecting with your body. Lay down comfortably and quickly scan your body. Relax any areas of tension. Then starting at your feet, contract your muscles very tightly and then relax. Move into your lower legs, contract and relax. Continue to move up throughout your body into your head.
During this process, notice which areas are tighter and which areas are looser. Notice the sensations of relaxation and tightening. Over time, your body may begin to exist in a more relaxed state.
Connect with Nature
Spending time outdoors can do wonders for your mental health. Whether it’s a stroll in the park, hiking in the woods, or simply sitting in your backyard, nature can provide a soothing backdrop for stress relief.
Energy Management
Recognizing that you only have a set amount of time and energy each day is a great first step in stress management. Setting boundaries around your time and energy, saying no to things that don’t create joy or meaning for you allows you to more fully enjoy the things you say yes to.
Seeking Support
Stress management techniques can be remarkably effective to manage day to day stress. However, some people find their anxiety is only tolerable with excessive effort towards stress management. If your stress or anxiety is impacting your ability to function and feel good at work, at home or in your leisure activities, it may be time to talk to a professional such and consider medication management.
Remember, you’re not alone in this journey. If you’re feeling overwhelmed, consider reaching out for an appointment. Our PA’s, Kathryn Werner, PA-C and Stacey Whitaker, PA-C, love working with individuals to create comprehensive behavioral health plans using medication, counseling, and lifestyle medicine.
