Stress Reduction Techniques

The term stress can be described as any form of bodily instability that is a result of the chemical, physical and emotional factors. This is seen when some of these factors influence the possibility of the body experiencing illnesses, trauma, injuries, infections and any other body ailments (Muzzarelli, Force and Sebold, 2006). It is a common belief to many people as they associate stress with its psychological effects. This is contrary to the belief from scientists and physicians who designate stress as any force that impairs the body constancy and balance. It is however not bad to experience stress, which at times is beneficial to the body. It fosters us to do a greater job because in cases of projects or assignments, the stress makes us feel compelled to do a better job hence great results. It is not advisable to completely do away with stress but instead find a good stress reduction technique such as the relaxation response technique.

Most of us live lives that are hectic and full of stress. Relaxation is one among many other techniques that helps us get rid of stress. The term relaxation may take very different meanings to relevant people; an example of someone zoning out as he or she watches TV could be termed as relaxation. However, this is not enough to reduce the body and mind stress levels. Often I use the technique when I am undergoing different impairments that include anger management, cardiac health, for my general well being, headache, depression, high blood pressure, insomnia, pain management, stress management among many other ailments (Kearney & Brown-Chang, 2008).The relaxation response helps me calm my nerves.

This technique involves many activities that help me to relax; hence, relaxation is the process in which one attains a state of calmness or in some cases reduces the anxiety levels (Kearney & Brown-Chang, 2008). Some of the results that I have achieved when using this technique in stress management include reduction in stress levels and muscle tensions. The relaxation response process helps me achieve my desired goals within a very short time frame due to consistency. I am assured of the good physical, emotional, mental and psychological health. Stress helps me to be more creative and learn new things.

I need stress to enable me function properly. I experience stress but how we respond to it is what determines its effect on my health. The relaxation response technique has various barriers and difficulties. If I do not set adequate time for daily practice, I may stagnate in the same place with no reduction in stress. Inconsistency is also a hindrance because the daily routine is beneficial for a long-term goal. In as much as I practice daily and consistently set aside a specific time for the exercise, poor nutrition may not help me achieve the desired goals (Kearney & Brown-Chang, 2008). My body’s immune system will be weak to sustain its stability.

Relaxation as a stress reduction technique equally has other sub techniques within itself. Incorporating these techniques would be equally useful to the body. As much as stress is here to stay, I would suggest or recommend certain key issues for health benefits. In cases of individuals with symptoms to over excitement that include anger and agitation, one may experience depression or withdrawal (Muzzarelli et al, 2006). The overexcited individual should deal with stress by deep breathing, meditation or guided imagery while the under excited one should deal with stress through stimulation or energizing the nervous system. These relaxation techniques can be equally incorporated in other activities. For the best results, the practice should be done consistently.

Our stress levels are related to how we were born and to our respective lifetime experiences. People tend to react differently to stress; some people seem to be relaxed even when stressed while others seem to be overly stressed. This can be eliminated by the reduction in the negative stress effects on the body. Many effective relaxations techniques invoke relaxation response. Among the relaxation responses, meditation helps me gain focus to the present moment.


















Kearney, D. J., & Brown-Chang, J. (January 01, 2008). Complementary and alternative medicine for IBS in adults: mind-body interventions. Nature Clinical Practice. Gastroenterology & Hepatology, 5, 11, 624-36.

Muzzarelli, L., Force, M., & Sebold, M. (January 01, 2006). Aromatherapy and reducing preprocedural anxiety: A controlled prospective study. Gastroenterology Nursing : the Official Journal of the Society of Gastroenterology Nurses and Associates, 29, 6.

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