What to Do for Stress Overload - Part 2

If you read our previous blog and began implementing some of the first seven suggestions for reducing stress, you may already be on your way to feeling more relaxed. In the first seven tips, we recommended getting away regularly, developing your favorite hobby, reading 15 minutes a day, engaging in expressive writing, sharing a belly laugh with someone, using progressive muscle relaxation, and incorporating aromatherapy.

Here are seven more tips to help you manage stress overload:

8. Engage in Breathing Exercises

Breathing exercises are a simple yet powerful tool for managing stress. When you're stressed, your breathing tends to become rapid and shallow, a natural response tied to the body's "fight or flight" mechanism. However, when cortisol, the stress hormone, isn't burned off through physical activity, it can lead to health issues over time. A well-known breathing technique involves inhaling deeply for four seconds, holding your breath for seven seconds, and exhaling slowly for eight seconds. Repeat this cycle 10 times. This exercise has been shown to lower cortisol levels in the blood, which can help reduce stress and anxiety almost immediately (Jerath et al., 2015).

9. Actively Practice Your Faith and Engage in a Church Community

For many people, spiritual practices are vital in managing stress. If you feel overwhelmed by the need to control everything in your life, connecting with a higher power can provide relief. Studies have shown that spiritual practices, such as prayer, meditation, and participation in a faith community, can significantly reduce stress and improve overall well-being (Koenig, 2012). Engaging in activities like humanitarian outreach, social events, and making connections within your church can enhance these benefits. Remember, spiritual health is as important as physical and mental health in managing stress.

10. Take a Long, Hot Shower or Relaxing Herbal Bath

The simple act of taking a hot shower or bath can be a powerful stress reliever. Hot water helps relax tense muscles and provides a moment of solitude, which can be incredibly rejuvenating. To maximize the effect, consider incorporating aromatherapy (as mentioned in Tip #7 from our last blog) by using a scented bath oil or candle to create a spa-like atmosphere. For busy parents, locking the bathroom door for some uninterrupted time is essential!

11. Get a Therapeutic Massage

Massage therapy is well-known for its ability to reduce stress, pain, and muscle tension. Research shows that massage can effectively alleviate symptoms associated with stress, such as insomnia, headaches, and anxiety (Field, 2014). A therapeutic massage can leave you feeling relaxed and re-energized. However, if you have specific health concerns, such as a bleeding disorder, blood clots, or brittle bones, consult your doctor beforehand. In some cases, massage pressure may need to be adjusted, or it may be best to avoid this method altogether.

12. Take 5-Minute Vacations

Sometimes, a short mental or physical break can work wonders in reducing stress. When you start to feel overwhelmed, try stepping outside for a quick 5-minute walk. Exposure to nature has been shown to reduce stress levels and improve mood (Berman et al., 2012). If getting outside isn’t possible, find a quiet place to close your eyes and imagine yourself in a relaxing setting, such as a beach or a forest. Visualization exercises like these can provide a mental escape from stressful situations and help reset your mind.

13. Give and Receive Hugs and Kisses

Physical affection is a natural stress reliever. Hugging and kissing can lower blood pressure and trigger the release of oxytocin, a hormone that promotes feelings of bonding and reduces stress (Light et al., 2005). If you don’t have someone to hug, spending time with a pet can have similar effects. Petting a dog or cat has been shown to reduce stress and provide comfort through physical touch.

14. Chew Gum

Chewing gum might seem like a simple habit, but studies have shown that it can effectively lower cortisol levels and reduce stress (Scholey et al., 2009). The act of chewing can help increase blood flow to the brain, which may improve mood and cognitive function.

I hope these suggestions help you manage the stresses you face daily. While none of us can completely avoid stress, practicing these simple techniques can prevent it from overwhelming and overloading us.

Live, Work and Relate Well!

Dr. Todd

References:

Berman, M. G., Jonides, J., & Kaplan, S. (2012). The cognitive benefits of interacting with nature. Psychological Science, 19(12), 1207-1212.

Field, T. (2014). Massage therapy research review. Complementary Therapies in Clinical Practice, 20(4), 224-229.

Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2015). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 85(3), 219-224.

Koenig, H. G. (2012). Religion, spirituality, and health: The research and clinical implications. ISRN Psychiatry, 2012, 278730.

Light, K. C., Grewen, K. M., & Amico, J. A. (2005). More frequent partner hugs and higher oxytocin levels are linked to lower blood pressure and heart rate in premenopausal women. Biological Psychology, 69(1), 5-21.

Scholey, A., Haskell, C., Robertson, B., Kennedy, D., Milne, A., & Wetherell, M. (2009). Chewing gum alleviates negative mood and reduces cortisol during acute laboratory psychological stress. Physiology & Behavior, 97(3-4), 449-456.