Stress Management Techniques

At the end of this article, you will find links to the two stress management techniques discussed here. The first technique is diaphragmatic breathing, which is the basis for the majority of higher level stress management techniques, so it's a good place to start. These techniques are good ones to learn, because the skills will help you cope with everyday stressers, as well as traumatic events.

Diaphragmatic Breathing, It is easier to learn this technique while lying down. Lie down on the floor, bed, or couch. This will enable you to see your stomach rising, which is what you want (think of watching a baby sleep, and how their stomach rises and falls with each breath). In our everyday lives, many of us tend to breathe shallowly, in our chests rather than diaphragmatically, in our stomachs. Chest breathing limits the amount of Oxygen circulating throughout our bodies, which keeps our muscles tight and prevents relaxation. Diaphragmatic breathing enables the Oxygen to flow through our bodies, and promotes healing and relaxation.

When learning this technique, it's best to practice it twice a day, for ten minutes each time. The easiest way to remember to practice is to do your Diaphragmatic Breathing upon first waking, and upon going to bed at night. It also helps promote sleep, since the body relaxes while doing the technique.

If you practice on a regular basis, for at least two weeks, you should find that it becomes easier, and eventually, your body will remember to breathe diaphragmatically when you start to become stressed. Diaphragmatic Beathing is very useful when dealing with Panic/Anxiety Attacks, Phobias, etc.

Progressive Muscle Relaxation is another useful technique that has been around for quite a while. You may recall hearing about it at one point or another. It involves tensing, and then relaxing, various muscles/muscle groups throughout your body, usually starting at the toes, and ending with the head. This technique is often helpful for those with a lot of energy who find it difficult to relax. The theory behind PMR is that when we are under constant stress, our bodies forget what it feels like to be relaxed. PMR techniques re-teach the muscles the difference between feeling relaxed and tensed. It is recommended to start with Diaphragmatic Breathing, then moving on to PMR, and using whichever works best for you, or a combination of the two techniques.

http://www.anxietypanic.com/breathing.html

http://www.guidetopsychology.com/pmr.htm