How to handle stress

April is National Stress Awareness month. Most of us don’t need a special month to remind ourselves that we have stress. And a little bit of stress can motivate us to complete day to day tasks. But too much stress can play a vital role in our mental health, physical health, and overall well-being.

 

It is important to educate ourselves on the warning signs of stress and how to cope with the silent monster when it creeps its ugly head. Stress is meant as a tool to keep us safe. But when stress lingers or is a reaction to things that do not threaten our physical safety, it can cause some physical strain.

 

The following are 10 signs that you may be stressed:

·       Lack of sleep

·       Headaches

·       Digestive issues

·       Jaw clenching/teeth grinding

·       Aches and pains

·       Dizziness

·       Stomach ache

·       Muscle tension

·       Chest pain & racing heart

·       High blood pressure

So how can we help?

Taking steps to improve stress levels is vital. Efforts such as meditation, exercise, counseling, and doing any activities that you find are relaxing and/or boost your mood are beneficial. One method of stress reduction, however, is worth breaking down:

 

Deep Breathing

Why Deep Breathing Works

The fight-or-flight response triggers symptoms throughout the body, including rapid and shallow breathing. Deep breathing works by deliberately taking slow and deep breaths, which reverses this symptom, and triggers a relaxation response.

When taking deep breaths, our bodies are better able to exchange carbon dioxide for oxygen, which results in a slower heart rate, lower blood pressure, and, consequently, a feeling of relaxation.

In addition to altering the body’s flow of oxygen, deep breathing acts as a form of distraction from the source of negative emotions. It’s similar to the old idea of “counting to 10”, with other helpful benefits thrown in.

 How to Use Deep Breathing

1. Sit back in a comfortable position. You can close your eyes, but it isn’t necessary. TIP: When learning to use deep breathing, try placing one hand on your abdomen so you can feel it rise and fall with each breath. This will get you in the habit of taking large breaths, filling your lungs.

2. Breathe in slowly through your nose. Time the inhalation to last 4 seconds. It's fine to go even slower, if you prefer.

3. Hold the air within your lungs, but not to the point of strain. 4 seconds is a good target to aim for.

4. Pucker your lips, and slowly exhale through your mouth. Time the exhalation to last 6 seconds. TIP: For practice, try exhaling through a straw. This will get you in the habit of exhaling slowly.

5. Repeat the breathing cycle for at least 2 minutes. Practice for 5 to 10 minutes for greater benefits.

DISCLAIMER

Willowcounseling2.com is meant to be for informational purposes only and should NOT be used as a substitution for diagnosis, treatment, or informed professional advice. Please always consult a trained mental health or health care professional before making decisions regarding treatment for yourself or others. Willow Counseling LLC cannot be held responsible for the use of the information provided.

The sole purpose of the Willow Counseling blog is to offer resources and information to those dealing with mental health issues. We cannot, and will not, assume the role of your physician or therapist.

If you or someone you know are experiencing an emotional crisis, please contact the National Crisis Hotline at 1-800-273-8255. Call 911 or go to your nearest emergency room immediately if you are experiencing a physical or mental health emergency.