We must keep this in mind that these techniques are just a small part of a bigger and more comprehensive program for stress that is overall stress management. These techniques if used single may not benefit us more than when used in combination with other techniques. Keep these two important points in mind before starting with this program
1. There are physiological changes that may result due to these techniques; therefore anyone taking medicines on a daily basis should not go beyond their comfortable level of the exercise.
2. People with disease conditions like high blood pressure, or any heart diseases must consult their doctor prior to starting this regime.
It’s best to try each of these techniques first to determine which one is comfortable with your system and then decide accordingly which one to stick to on regular basis. There is no scientific way to calculate and analyze which technique has maximum benefit.
Technique 1 for stress management:
Meditation:
This is the exercise of the mind that is aimed to get control of your attention or focus rather than being the victim of the environmental factors that are generally unpredictable. Do this exercise in a quiet place. This technique normally involves a set of breathing exercises.
Technique 2.for stress management
Progressive relaxation:
This technique causes relaxation of nerves and muscles. It happens through contraction and relaxation of a group of muscles that on regular use progresses onto the other parts. This technique is best for people who are suffering from migraine and also stressful headache, as its regular use provides tremendous relief to such patients over a period of time.
Technique 3 for stress management
Autogenic training
In this technique a series of exercises are carried out to bring warmth as well as feeling of heaviness in the torso and limbs. These exercises can be done while lying down and also in sitting position. Different images are also used in this program.
Technique 4 for stress management:
Biofeedback
In this technique certain instruments as well as some machines are used to trace movements of the body that is further used to examine how to control them. This technique is used along with other relaxation techniques.
Whichever technique you choose, you must practice it religiously with proper environment, posture, at the right time, and at the recommended frequency. Follow a proper routine and in no time you will reap the fruits of your labor. Always bear this in mind that above mentioned stress management techniques are only simple tools to combat stress and are part of a bigger program for stress management. You can do only one of them or do two to three of them depending entirely on you and the comfort level you have. Else, you will build more stress for yourself than you plan to get rid off.
By: Abhishek Agarwal
Stress management does mean putting work down and stopping for a while. It entails clearing your head and freeing it of unhealthy distractions, in order to jump back on track. Some stress management programs emphasize the value of relaxation. That is, learning to savour one’s time alone and use it to restore the mind and the body.
Stress management relaxation programs include meditation, progressive relaxation, autogenic training, and biofeedback. Several other techniques exist, but, for this article’s purpose, we will tackle only the cited four briefly. There are several ways to cope with stress. Relaxation is one technique which generally refers to the calming of the mind, the body and the sense, to help a you regain your ‘center’, even in the middle of a highly stressful activity.
Before we begin with any of the four techniques, we must first acknowledge that they are merely part of a bigger and much more comprehensive stress management program and that each will work to its best extent when combined with other techniques. Two very important points should be considered before taking on any stress management relaxation technique.
First, since a relaxation technique results in physiological changes, anybody under medication that affects any physiological parameter might be exploiting that parameter too hard, and
Secondly, that people with medical conditions, like hypertension, heart problems, etc. should first seek medical permission, to be on the safe side.
Once you have gotten these out of the way, you may want to try out each stress management technique first before you determine which one to use regularly.
While there is no scientific and medical way to accurately decide which one will work best for you, you will be able to determine which is a most comfortable fit.
Here are the Top Four Stress Management Techniques:
Stress management technique 1: Meditation
Meditation is a mental exercise aimed at getting control over your attention, in order for you to choose what to focus on, instead of being subject to the unpredictable turn of environmental events. This is best done in a silent place and involves set breathing methods.
Stress management technique 2: Progressive Relaxation
This technique stimulates nerve-muscle relaxation. It requires the contraction and release of a muscle group, then slowly moving to other parts of the body. Progressive relaxation is usually used to treat migraines, tension headaches, and other illness.
Stress management technique 3: Autogenic Training
This technique utilizes a series of exercises aimed at bringing body warmth and heaviness in the body and the limbs. It can be done lying down or in a sitting down. Relaxing images are also used to nurture mind relaxation.
Stress management technique 4: Biofeedback
Biofeedback uses certain machines and instruments to observe body movements and occurrences, which will then be used to study ways to control them. It is often used in combination with another relaxation technique.
Practice your chosen technique as recommended, with the right environment, attitude, time and frequency. Keep a consistent routine and you will be harvesting their benefits in no time. Just always keep in mind that the above four stress management techniques are simply instruments to a greater and more comprehensive method. You may choose to do them individually or adopt a combination of two or four. However which way you decide, make sure that it is done at comfortable pace. Otherwise, you will be creating more stress than what you get rid of.
By: Andrew Chin
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