“What are some stress reduction techniques?”

Deep breathing , Butterfly Hugs and Mindfulness Therapy are my go-tos for reducing stress.

There are countless stress management techniques. Start with diaphragmatic breathing; it’s a basic first step to aid in relaxation. Mindfulness and other forms of meditation are excellent options. Progressive muscle relaxation is good. You can see a psychologist with training in these techniques to learn them; most therapists who have cognitive behavioral therapy training know these techniques.

Thank you for your question. Stress and anxiety are symptomatic of many issues. I would recommend a thorough physical with labs to see if there is a physiological root cause. The sudden onset is indicative of something along these lines. As far as other causes, and remedies, to go down a list of self-help items: diet, exercise, relationships, gratefulness, vitamins. An experienced licensed psychotherapist can help guide you to determine and process any past hurts or traumas. Research shows 70% of our happiness comes from healthy interdependent relationships. Also, distress can come from attempting to control things that are outside of our control, which, again, according to research, can be 60% or more of the things we allow to get in our head that causes worry, stress, anxiety, etc. Thought-stopping techniques, focusing on the things we are grateful for and surrounding ourselves with the people who love us and want the best for us is amazing. And of course, prayer and praying to our Heavenly Father that loves us unconditionally and desires for us to have life, and life overflowing. I pray for a peaceful and hopeful future for you.

Sound sleep is one of the most important aspects of mental health. Monitoring diet to eliminate simple sugars (carbohydrates) such as soda, pastries, etc is also important. Developing a daily mindfulness meditation practice with many free resources that are available at websites such as mindful.org is critical to dealing with day-to-day stress. Finally, the role of exercise, at least 30 minutes a day, has innumerable mental and physical health benefits. Avoiding toxic relationships where possible can also give you peace of mind.

A well trained therapist can assist you with identifying the techniques most suited for you. One simple technique is paced breathing. You can do this in almost any setting. Breathe in deeply to a count of five and exhale slowly to a count of seven. This causes your diaphragm to expand, thus enhancing relaxation of tense core muscles. Perform this for 5+ full breaths and as often as you feel the need.

I have some great tools and resources to offer you. Check out my website. Meditation, crystal healing, breath work, yoga, sound healing, energy medicine, EFT, spiritual holistic health experts, self growth, books, and master classes.

Hi,

Thank you for your question. Stress reduction and relaxation techniques include deep diaphragmatic breathing, progressive muscle relaxation, grounding exercises, mindfulness meditation, practicing positive mantras or positive self-talk, guided imagery and visualization, and journaling or stream of consciousness writing.
I hope this has been helpful!

Best,

Jenna Torres, PsyD

One important thing to note is that your stress is coming from your thoughts. There are things you are telling yourself, rules are being created that are increasing the stress, and in order to lower the stress you need to recognize you are the boss of these rules so you reserve the right to change them as well. For example, if you have a rule that you must call your parent everyday to check in and those calls turn into arguments and you dread them, you can change that rule and set a healthier boundary and decide the new rule is you will do a brief 5-10 minute check in at the beginning and end of the week. Another stress reduction tool is recognizing and accepting that we, as people, do not control what we are faced with in life, rather our task is to do the next right thing in front of us and let go of results which we have no control over anyway. There’s peace in letting go of trying to control that which you can’t and stop fighting. The pandemic, for example, it hit us all. You have the people that got angry at it, complained about it, resented it, became depressed and debilitated and feared the world is ending. You have the people on the other end of the spectrum who are upset it’s dwindling down, loved working from home, rejoiced in having more time at home with family and their kids, etc. As you can see, it’s not the “pandemic” per se but rather how people responded to it that really made the difference in their levels of anxiety and the latter is the part in which people have control. Then of course there’s the idea of allowing and accepting: it’s not always necessary to try and “fix”. Sometimes we need to feel, experience, and allow a process to unfold as it does.

Hello and thank you for your question,

Good stress management techniques include physical activity (walking, jogging, etc.), yoga, meditation, growing and/or creating (gardens, puzzles, drawing, coloring, etc.) and relaxation activities such as deep breathing, baths, exposing yourself to nature via nature walks and/or hikes. These activities reduce stress; however, managing stressful situations in your life through healthy boundaries, saying no sometimes and regularly engaging in self-care will keep stress low overall.
Thank you,

Patricia Harris | MA, MS, LPC

There are many tools to help reduce stress. It is best to consult with your therapist and find out what work best for you. Some of the techniques such as thought stopping, deep breathing, mindfulness skills, drink water, take a walk, take a shower, talk to a friend, and even pet a dog or cat may be helpful. Again, it depends on what works for you as everyone is different.

Check this out...
https://www.betterhelp.com/advice/stress/stress-relief-techniques-and-tips-to-get-calm-faster/?utm_source=AdWords&utm_medium=Search_PPC_c&utm_term=_b&utm_content=117811129889&network=g&placement=&target=&matchtype=b&utm_campaign=6459244691&ad_type=text&adposition=&gclid=CjwKCAjwnPOEBhA0EiwA609ReYhBkX_vcfK76y1T1s7Y-xfXFFSisXrbxmaSA4MMjTwZEwZLUk_3wRoCYfsQAvD_BwE
or
https://www.verywellmind.com/tips-to-reduce-stress-3145195