Stress Reduction Techniques and Therapies

Mind and body therapies include methods that use the mind to alter physiology in order to promote wellness. These therapies are increasingly being used by physicians, in conjunction with conventional medicine, in order to treat illnesses that are believed to have a strong connection with stress, negative emotions, and general state of mind. Mind&body therapy includes a very broad range of interventions and practices, including relaxation, meditation, guided imagery, support groups, yoga, aromatherapy, and hypnosis, to name a few. Some of the more common practices are described below.

RELAXATION EXERCISES

All stress reduction techniques involve getting the body and mind to relax and relieve tension. This “relaxation response” causes the sympathetic nervous system to calm down, resulting in decreased heart rate, slowed breathing, and general calmness.

A common relaxation technique is progressive muscle relaxation. To perform this technique, you must sit or lie comfortably, with your eyes closed. One muscle group at a time, contract the muscles for a few seconds, then relax completely. This exercise will allow you to feel the difference between tense and relaxed muscles, so that you can be more aware of tension during your day. When you learn to be aware of tension, you will be able to take the steps to relieve it.

MEDITATION

In 1974, a Harvard cardiologist demonstrated that individuals who meditated were able to decrease their pulse rate, breathing rate, and oxygen usage, as well as change their brain-wave patterns. Meditation involves quieting the mind and focusing the mind’s attention inward. The goal of meditation is to achieve a state of restful alertness in which the body relaxes and the mind can become more sensitive and internally focused. The stresses of the day are left behind for a short time so that the body can relax and balance itself.

There are many methods of meditation. All forms of meditation involve a form of mental focusing, differing in their focal subject. You may picture a monk on a mountaintop, chanting and burning incense. Some forms of meditation are more involved than others, but you can effectively meditate in a quiet place in your home, without chanting or elaborate props. Some of the most simple and powerful forms of meditation include:

Focusing on your breathing

By focusing on the breath entering and leaving your body, you are performing an exercise in concentration. If your mind wanders to other things, your focus on the breath will bring your concentration back.

Focusing on a sound

Many people who meditate repeat a word, sound, or phrase (sometimes called a mantra) repeatedly during meditation. This is used to maintain concentration and aid in relaxation. Each individual selects a word that has personal meaning, representing peace and calmness.

Focusing on physical motion

For many, running is a form of meditation. The rhythmic, repetitive motion of their legs puts their mind in a restful state. In this case, repetitive motion is the subject of focus.

There are many books, audiotapes, videos, and classes that can teach you a meditation technique that is right for you. Although research has not demonstrated the medical benefits of meditation conclusively, those who practice it regularly are strong advocates.

GUIDED IMAGERY

Guided imagery uses the imagination to stimulate physiological changes. The images we create in our minds have powerful effects on our bodies. If we imagine biting into a lemon, most of us begin to salivate. If we think about a deceased loved-one, we begin to feel sad. If we have negative visions of things that may happen, we worry and may begin to have a stress response.

Guided imagery is the practice of creating positive images in our minds to stimulate healthy, healing physical reactions in our bodies. Some evidence exists that positive mental imagery may have positive effects on the immune system.

YOGA

Yoga is the practice of putting the body into different postures while maintaining controlled breathing. It is considered to be a discipline that challenges and calms the body, the mind, and the spirit. Preliminary studies suggest that yoga may be beneficial in the treatment of some chronic conditions such as asthma, anxiety, and stress, among others.

According to Dean Ornish, in his book, Reversing Heart Disease, “almost all of these (stress reduction) techniques ultimately derive from yoga.” Yoga integrates the concepts of stretching, controlled breathing, imagery, meditation, and physical movement.

Yoga is most effectively learned in a class with a qualified instructor, but you can also learn about yoga from videos and books.

ANTIDEPRESSANTS

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