Revitalize, Renew, Rejuvenate: Managing Anxiety and Stress

What Are Anxiety and Stress Management Techniques?

For many readers this may seem like a rhetorical question.? Then again you may not be familiar with some of the items listed (not exhaustive list) below.

Anxiety and stress can leave an individual feeling overwhelmed, helpless, and/or generally out of sorts. While symptoms can sometimes be managed without professional assistance, for some individuals, it can be best to seek out professional help to learn and engage with the variety of techniques that trained mental health providers utilize to assist individuals cope with and manage their anxiety and stress. The following are some of the most common techniques.?

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a type of therapy used to help individuals reframe the way they think about situations and how they approach them in order to reduce their anxiety and related symptoms. This process involves helping the individual identify and challenge the unhelpful beliefs they have developed and replace them with more helpful and rational thoughts and behaviors. It also involves learning relaxation techniques, such as meditation or deep breathing, and learning how to recognize and manage triggers.?

Exposure and Response Prevention (ERP)

Exposure and response prevention (ERP) is an evidence-based form of cognitive-behavioral therapy specifically used for treating fear and anxiety disorders. ERP is a process where the individual gradually and repeatedly exposes themselves or is exposed to something that causes them fear or anxiety in a safe environment with the goal of reducing their response. The idea behind ERP is to allow the person to experience their fear or anxiety in a controlled setting and without actually being harmed, which can help them become more comfortable with the fear and manage it more effectively.?

Relaxation Techniques

Relaxation techniques are an important component of many anxiety and stress management techniques. Examples of relaxation techniques include progressive muscle relaxation (PMR), mindfulness, yoga, meditation, and deep breathing. Many of these techniques can help to reduce stress and relax both the body and mind. For individuals experiencing anxiety, relaxation techniques can offer a tool for calming the body and redirecting thoughts away from the anxiety and towards a state of relaxation.?

Mindfulness

Mindfulness is the practice of being aware of the present moment, without judgment. It involves allowing oneself to be with thoughts and feelings without trying to change or resist them. Mindfulness has been shown to be effective in managing anxiety and stress by helping to provide a sense of awareness and acceptance of how one feels in the moment. Research has found that mindfulness can help reduce stress levels, reduce rumination, improve attention, and aid anxiety management.?

Lifestyle Changes

Making lifestyle changes can be an important part of anxiety and stress management. Taking steps to reduce stress and improve overall well being can help reduce anxiety levels. Examples of lifestyle changes include getting sufficient sleep, exercising regularly, eating a healthy diet, practicing relaxation techniques, and developing healthy coping skills.?

Sleep is an essential part of anxiety and stress management. Not getting enough sleep can make anxiety worse and make it harder to manage anxiety symptoms. Adequate sleep is important for both physical and psychological health. Developing good sleep habits, such as avoiding caffeine, exercising regularly, and practicing relaxation techniques, can help improve sleep quality.?

Exercise is an effective form of anxiety and stress management. Studies have found that regular exercise can significantly reduce stress and anxiety levels, improve mood, and reduce symptoms of depression. Exercise can also be a way to distract from stress and help individuals feel empowered by taking care of their physical health.?

Although more comprehensive studies are needed, based on available research there is enough data to suggest that diet plays an important role in anxiety and stress management. Eating a balanced diet that includes a variety of fruits and vegetables can help reduce stress and anxiety. Eating foods that are rich in omega-3 fatty acids, such as salmon and walnuts, can also help reduce symptoms of both anxiety and depression. Avoiding caffeine, sugar, and processed foods can reduce anxiety levels. Avoiding alcohol and drugs can also help reduce anxiety levels and improve stress management. Both from evidence and anecdotal further research in this area is warranted.??

Diaphragmatic Breathing

Used in conjunction with, or as a stand alone technique diaphragmatic breathing is a great tool to help reduce anxiety levels. By taking slow, deep breaths and focusing on the breath as it enters and exits the body, it activates the body’s relaxation response. This helps to reduce the fight/flight response associated with anxiety and encourages the body to relax through the release of endorphins and adrenaline. By utilizing diaphragmatic breathing, the heart rate slows, tension in the body is released, and the body works towards being in a more relaxed and mindful state. Diaphragmatic breathing is a great way to calm the body and mind while providing numerous benefits for anxiety.? A recent study out of Stanford University demonstrated the value of short, structured, paced breathing, and additionally that the technique was more effective compared to mindfulness in reducing anxiety and improving mood, while reducing respiratory rate, HR, and improving HRV.

BreathConductor? utilizes a multisensory combination of specifically designed evidenced-based music, paced diaphragmatic breathing, and timed visual imagery to entrain the connection between the heart and brain which rebalances the autonomic nervous system (ANS).? The easy to engage, simple to deliver solution has been proven to rebalance the ANS within minutes, making it a great tool to utilize on demand, reducing anxiety symptoms to both individuals and groups.? BreathConductor? also helps to build emotional resilience when used consistently over time.

Living with anxiety can feel difficult and overwhelming, but with the proper techniques, guidance, and most importantly consistent application it is possible to manage anxiety and lead a full and productive life.

It is important for individuals dealing with anxiety and stress to remember that they are not alone, and that there are effective anxiety and stress management techniques that can help. By learning and practicing these techniques, individuals can gain control over their anxiety and reduce its impacts on their life. With the right support, it is possible for an individual to successfully manage their anxiety and lead a fulfilling and productive life.