How to Stop Worrying Self-Help Strategies for Anxiety Relief Share RSS

Worrying can be helpful when it spurs you to take action and solve a problem. But if youre preoccupied with what ifs and worstcase scenarios, worry becomes a problem of its own. Unrelenting doubts and fears are paralyzing, not motivating or productive. They sap your emotional energy, send your anxiety levels soaring, and interfere with your day-to-day lifeall this with no positive payoff! The good news is that chronic worrying is a mental habit you can learn how to break. You can train your brain to stay calm and collected and to look at life from a more positive perspective. In This Article: Print Why is it so hard to stop worrying? Create a worry period Ask yourself if the problem is solvable Accept uncertainty Challenge anxious thoughts Practice mindfulness Be aware of how others affect you Related links Authors Text Size Why is it so hard to stop worrying? Why You Keep Worrying You have mixed feelings about your worries. On one hand, your worries are bothering you - you can't sleep, and you can't get these pessimistic thoughts out of your head. But there is a way that these worries make sense to you. For example, you think: Maybe I'll find a solution. I don't want to overlook anything. If I keep thinking a little longer, maybe I'll figure it out. I don't want to be surprised. I want to be responsible.

You have a hard time giving up on your worries because, in a sense, your worries have been working for you. Source: The Worry Cure: Seven Steps to Stop Worry from Stopping You by Robert L. Leahy, Ph.D. Constant worrying takes a heavy toll. It keeps you up at night and makes you tense and edgy during the day. You hate feeling like a nervous wreck. So why is it so difficult to stop worrying? For most chronic worriers, the anxious thoughts are fueled by the beliefsboth negative and positivethey hold about worrying. On the negative side, you may believe that your constant worrying is harmful, that its going to drive you crazy or affect your physical health. Or you may worry that youre going to lose all control over your worryingthat it will take over and never stop.

On the positive side, you may believe that your worrying helps you avoid bad things, prevents problems, prepares you for the worst, or leads to solutions. Negative beliefs, or worrying about worrying, add to your anxiety and keep worry going. But positive beliefs about worrying can be just as damaging. Its tough to break the worry habit if you believe that your worrying protects you. In order to stop worry and anxiety for good, you must give up your belief that worrying serves a positive purpose. Once you realize that worrying is the problem, not the solution, you can regain control of your worried mind. Worry and anxiety self-help tip #1: Create a worry period Its tough to be productive in your daily life when anxiety and worry are dominating your thoughts. But what can you do? If youre like many chronic worriers, your anxious thoughts feel uncontrollable. Youve tried lots of things, from distracting yourself, reasoning with your worries, and trying to think positive, but nothing seems to work. Why trying to stop anxious thoughts doesnt work Telling yourself to stop worrying doesnt workat least not for long. You can distract yourself or suppress anxious thoughts for a moment, but you cant banish them for good. In fact, trying to do so often makes them stronger and more persistent. You can test this out for yourself. Close your eyes and picture a pink elephant. Once you can see the pink elephant in your mind, stop thinking about it. Whatever you do, for the next five minutes, dont think about pink elephants! How did you do? Did thoughts of pink elephants keep popping in your brain? Thought stopping backfires because it forces you to pay extra attention to the very thought you want to avoid. You always have to be watching for it, and this very emphasis makes it seem even more important. But that doesnt mean theres nothing you can do to control your worry. You just need to try a different approach. This is where the strategy of postponing worrying comes in. Rather than trying to stop or get rid of an anxious thought, give yourself permission to have it, but put off thinking any more about it until later. Learning to postpone worrying: 1. Create a worry period. Choose a set time and place for worrying. It should be the same every day (e.g. In the living room from 5:00 to 5:20 p.m.) and early enough that it wont make you anxious right before bedtime. During your worry period, youre allowed to worry about whatevers on your mind. The rest of the day, however, is a worry-free zone. Postpone your worry. If an anxious thought or worry comes into your head during the day, make a brief note of it on paper and postpone it to your worry period. Remind yourself that youll have time to think about it later, so theres no need to worry about it right now. Save it for later and continue to go about your day. Go over your worry list during the worry period. Reflect on the worries you wrote down during the day. If the thoughts are still bothering you, allow yourself to worry about them, but only for the amount of time youve specified for your worry period. If the worries dont seem important any more, cut your worry period short and enjoy the rest of your day.

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Postponing worrying is effective because it breaks the habit of dwelling on worries in the present moment. Yet theres no struggle to suppress the thought or judge it. You simply save it for later. As you develop the ability to postpone your anxious thoughts, youll start to realize that you have more control over your worrying than you think. Worry and anxiety self-help tip #2: Ask yourself if the problem is solvable Research shows that while youre worrying, you temporarily feel less anxious. Running over the problem in your head distracts you from your emotions and makes you feel like youre getting something accomplished. But worrying and problem solving are two very different things. Problem solving involves evaluating a situation, coming up with concrete steps for dealing with it, and then putting the plan into action. Worrying, on the other hand, rarely leads to solutions. No matter how much time you spend dwelling on worst-case scenarios, youre no more prepared to deal with them should they actually happen. Distinguish between solvable and unsolvable worries If a worry pops into your head, start by asking yourself whether the problem is something you can actually solve. The following questions can help: Is the problem something youre currently facing, rather than an imaginary what-if? If the problem is an imaginary what-if, how likely is it to happen? Is your concern realistic? Can you do something about the problem or prepare for it, or is it out of your control?

Productive, solvable worries are those you can take action on right away (for example, if youre worried about your bills, you could call your creditors to see about flexible payment options). Unproductive, unsolvable worries are those for which there is no corresponding action (What if I get cancer someday? or What if my kid gets into an accident?). If the worry is solvable, start brainstorming. Make a list of all the possible solutions you can think of. Try not to get too hung up on finding the perfect solution. Focus on the things you have the power to change, rather than the circumstances or realities beyond your control. After youve evaluated your options, make a plan of action. Once you have a plan and start doing something about the problem, youll feel much less worried. Dealing with unsolvable worries But what if the worry isnt something you can solve? If youre a chronic worrier, the vast majority of your anxious thoughts probably fall in this camp. In such cases, its important to tune into your emotions. As previously mentioned, worrying helps you avoid unpleasant emotions. Worrying keeps you in your head, thinking about how to solve problems rather than allowing yourself to feel the underlying emotions. But you cant worry your emotions away. While youre worrying, your feelings are temporarily suppressed, but as soon as you stop, the tension and anxiety bounces back. And then, you start worrying about your feelings (Whats wrong with me? I shouldnt feel this way!). Learn how emotional savvy reduces stress See 3-min. video: developing emotional awareness The only way out of this vicious cycle is by learning to embrace your feelings. This may seem scary at first because of negative beliefs you have about emotions. For example, you may believe that you should always be rational and in control, that your feelings should always make sense, or that you shouldnt feel certain emotions, such as fear or anger. The truth is that emotionslike lifeare messy. They dont always make sense and theyre not always pleasant. But as long as you can accept your feelings as part of being human, youll be able to experience them without becoming overwhelmed and learn how to use them to your advantage. The following tips will help you find a better balance between your intellect and your emotions. Worry and anxiety self-help tip #3: Accept uncertainty The inability to tolerate uncertainty plays a huge role in anxiety and worry. Chronic worriers cant stand doubt or unpredictability. They need to know with 100 percent certainty whats going to happen. Worrying is seen as a way to predict what the future has in storea way to prevent unpleasant surprises and control the outcome. The problem is, it doesnt work. Thinking about all the things that could go wrong doesnt make life any more predictable. You may feel safer when youre worrying, but its just an illusion. Focusing on worst-case scenarios wont keep bad things from happening. It will only keep you from enjoying the good things you have in the present. So if you want to stop worrying, start by tackling your need for certainty and immediate answers. Challenging intolerance of uncertainty: The key to anxiety relief Ask yourself the following questions and write down your responses. See if you can come to an understanding of the disadvantages and problems of being intolerant of uncertainty. Is it possible to be certain about everything in life? What are the advantages of requiring certainty, versus the disadvantages? Or, how is needing certainty in life helpful and unhelpful? Do you tend to predict bad things will happen just because they are uncertain? Is this a reasonable thing to do? What is the likelihood of positive or neutral outcomes? Is it possible to live with the small chance that something negative may happen, given its likelihood is very low?

Adapted from: Accepting Uncertainty, Centre for Clinical Interventions Worry and anxiety self-help tip #4: Challenge anxious thoughts If you suffer from chronic anxiety and worries, chances are you look at the world in ways that make it seem more dangerous than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every negative thought as if it were fact. You may also discredit your own ability to handle lifes problems, assuming youll fall apart at the first sign of trouble. These irrational, pessimistic attitudes are known as cognitive distortions. Although cognitive distortions arent based on reality, theyre not easy to give up. Often, theyre part of a lifelong pattern of thinking thats become so automatic youre not even completely aware of it. In order to break these bad thinking habits and stop the worry and anxiety they bring, you must retrain your brain.

Start by identifying the frightening thought, being as detailed as possible about what scares or worries you. Then, instead of viewing your thoughts as facts, treat them as hypotheses youre testing out. As you examine and challenge your worries and fears, youll develop a more balanced perspective. Stop worry by questioning the worried thought: Whats the evidence that the thought is true? That its not true? Is there a more positive, realistic way of looking at the situation? Whats the probability that what Im scared of will actually happen? If the probability is low, what are some more likely outcomes? Is the thought helpful? How will worrying about it help me and how will it hurt me? What would I say to a friend who had this worry?

Cognitive Distortions that Add to Anxiety, Worry, and Stress All-or-nothing thinking Looking at things in black-or-white categories, with no middle ground (If I fall short of perfection, Im a total failure.) Generalizing from a single negative experience, expecting it to hold true forever (I didnt get hired Overgeneralization for the job. Ill never get any job.) Focusing on the negatives while filtering out all the positives. Noticing the one thing that went The mental filter wrong, rather than all the things that went right. Diminishing the positive Coming up with reasons why positive events dont count (I did well on the presentation, but that was just dumb luck.) Jumping to conclusions Making negative interpretations without actual evidence. You act like a mind reader (I can tell she secretly hates me.) or a fortune teller (I just know something terrible is going to happen.) Expecting the worst-case scenario to happen (The pilot said were in for some turbulence. The Catastrophizing planes going to crash!) Believing that the way you feel reflects reality (I feel frightened right now. That must mean Im in Emotional reasoning real physical danger.) 'Shoulds and should- Holding yourself to a strict list of what you should and shouldnt doand beating yourself up if you break any of the rules nots Labeling yourself based on mistakes and perceived shortcomings (Im a failure; an idiot; a loser.) Labeling Assuming responsibility for things that are outside your control (Its my fault my son got in an Personalization accident. I should have warned him to drive carefully in the rain.) Worry and anxiety self-help tip #5: Practice mindfulness Worrying is usually focused on the futureon what might happen and what youll do about it. The centuries-old practice of mindfulness can help you break free of your worries by bringing your attention back to the present. In contrast to the previous technique of challenging your anxious thoughts, this strategy is based on observing and then letting them go. Together, they can help you identify where your thinking is causing problems, while helping you get in touch with your emotions. Acknowledge and observe your anxious thoughts and feelings. Dont try to ignore, fight, or control them like you usually would. Instead, simply observe them as if from an outsiders perspective, without reacting or judging. Let your worries go. Notice that when you dont try to control the anxious thoughts that pop up, they soon pass, like clouds moving across the sky. Its only when you engage your worries that you get stuck. Stay focused on the present. Pay attention to the way your body feels, the rhythm of your breathing, your ever-changing emotions, and the thoughts that drift across your mind. If you find yourself getting stuck on a particular thought, bring your attention back to the present moment.

Using mindfulness meditation to stay focused on the present is a simple concept, but it takes practice to reap the benefits. At first, youll probably find that your mind keeps wandering back to your worries. Try not to get frustrated. Each time you draw your focus back to the present, youre reinforcing a new mental habit that will help you break free of the negative worry cycle.

Learn more about worry-busting relaxation techniques If youre a chronic worrier, relaxation techniques such as progressive muscle relaxation, deep breathing, and meditation can help. Since its impossible to be anxious and relaxed at the same time, strengthening your bodys relaxation response is a powerful worrybusting tactic. Read: Relaxation Techniques for Stress Relief: Finding the Relaxation Exercises that Work for You Worry and anxiety self-help tip #6: Be aware of how others affect you How you feel is affected by the company you keep, whether youre aware of it or not. Studies show that emotions are contagious. We quickly catch moods from other peopleeven from strangers who never speak a word (e.g. the terrified woman sitting by you on

the plane; the fuming man in the checkout line). The people you spend a lot of time with have an even greater impact on your mental state. Keep a worry diary. You may not be aware of how people or situations are affecting you. Maybe this is the way its always been in your family, or youve been dealing with the stress so long that it feels normal. You may want to keep a worry diary for a week or so. Every time you start to worry, jot down the thought and what triggered it. Over time, youll start to see patterns. Spend less time with people who make you anxious. Is there someone in your life who drags you down or always seems to leave you feeling stressed? Think about cutting back on the time you spend with that person or establish healthier relationship boundaries. For example, you might set certain topics off-limits, if you know that talking about them with that person makes you anxious. Choose your confidantes carefully. Know who to talk to about situations that make you anxious. Some people will help you gain perspective, while others will feed into your worries, doubts, and fears.

Relaxation Techniques for Stress Relief Finding the Relaxation Exercises That Work for You Share RSS

For many of us with hectic, stressful lives, relaxation means zoning out in front of the TV at the end of the day or snatching some extra sleep at the weekend. Unfortunately, this does little to help reduce the damaging effects of stress on the mind and body. To effectively combat stress, we need to activate the bodys natural relaxation response. You can do this by practicing relaxation techniques including deep breathing, visualization, meditation, and yoga, or by performing rhythmic exercise, such as running, cycling, or mindful walking. Finding ways to fit these activities into your life can help reduce everyday stress and boost your energy and mood. Theyll also help you to stay calm in the face of lifes unexpected events. In This Article: Print The relaxation response Finding the right relaxation technique Breathing meditation Progressive muscle relaxation Body scan meditation Mindfulness meditation Visualization meditation Yoga and tai chi Make relaxation techniques fit your life Related links Authors Text Size The relaxation response: bringing your nervous system back into balance Stress is necessary for life. You need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life. When stressors throw your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response. When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for fight or flight. While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium. Producing the relaxation response Learn about obstacles to the relaxation response Watch this 3-minute video: Roadblocks to awareness A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused.

Learning the basics of these relaxation techniques isnt difficult, but it does take practice. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If youd like to get even more stress relief, aim for 30 minutes to an hour. If that sounds like a daunting commitment, remember that many of these techniques can be incorporated into your existing daily schedulepracticed at your desk over lunch or on the bus during your morning commute. Finding the relaxation technique thats best for you There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results. How do you react to stress? How you react to stress may influence the relaxation technique that works best for you: Stress Response Overexcited Symptoms Relaxation Technique You tend to become angry, You may respond best to relaxation techniques that quiet you agitated, or keyed up under down, such as meditation, deep breathing, or guided imagery stress You tend to become You may respond best to relaxation techniques that are Under excited depressed, withdrawn, or stimulating and that energize your nervous system, such as spaced out under stress rhythmic exercise Frozen (both overexcited and under You tend to freeze: speeding Your challenge is to identify relaxation techniques that provide excited at the same time like pressing up in some ways while both safety and stimulation to help you reboot your system. on the brakes and gas simultaneously) slowing down in others Techniques such as mindfulness walking or power yoga might work well for you Do you need alone time or social stimulation? If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the space to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support youre looking for. Practicing with others may also help you stay motivated. Relaxation technique 1: Breathing meditation for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. Its easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out. Practicing deep breathing meditation The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel. Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach. Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little. Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale. If you wish to listen to soothing music while practicing deep breathing, see: Track 5: Meditation Music Relaxation technique 2: Progressive muscle relaxation for stress relief Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tensionas well as complete relaxationfeels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.

Practicing progressive muscle relaxation Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles. Most progressive muscle relaxation practitioners start at the feet and work their way up to the face. For a sequence of muscle groups to follow, see the box below. Loosen your clothing, take off your shoes, and get comfortable. Take a few minutes to relax, breathing in and out in slow, deep breaths. When youre relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels. Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10. Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose. Stay in this relaxed state for a moment, breathing deeply and slowly. When youre ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release. Move slowly up through your body, contracting and relaxing the muscle groups as you go. It may take some practice at first, but try not to tense muscles other than those intended.

Progressive Muscle Relaxation Sequence The most popular sequence runs as follows: 1. 2. 3. 4. 5. Right foot* Left foot Right calf Left calf Right thigh 6. 7. 8. 9. 10. Left thigh Hips and buttocks Stomach Chest Back 11. 12. 13. 14. Right arm and hand Left arm and hand Neck and shoulders Face

* If you are left-handed you may want to begin with your left foot instead. Relaxation technique 3: Body scan meditation for stress relief A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body. Practicing body scan meditation Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing , allowing your stomach to rise as you inhale and fall as you exhale. Breathe deeply for about two minutes, until you start to feel comfortable and relaxed. Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes. Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort. Move your focus to the fingers on your right hand and then move up to the wrist, forearm, elbow, upper arm, and shoulder. Repeat for your left arm. Then move through the neck and throat, and finally all the regions of your face, the back of the head, and the top of the head. Pay close attention to your jaw, chin, lips, tongue, nose, cheeks, eyes, forehead, temples and scalp. When you reach the very top of your head, let your breath reach out beyond your body and imagine yourself hovering above yourself. After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then open your eyes slowly. Take a moment to stretch, if necessary.

For a guided body scan meditation, see the Resources section below. Relaxation technique 4: Mindfulness for stress relief Learn more about how to be aware of your moment-to-moment experience. Read Article by Harvard Health Publications Mindfulness is the ability to remain aware of how youre feeling right now, your moment-to-moment experienceboth internal and external. Thinking about the pastblaming and judging yourselfor worrying about the future can often lead to a degree of stress that is overwhelming. But by staying calm and focused in the present moment, you can bring your nervous system back into balance. Mindfulness can be applied to activities such as walking, exercising, eating, or meditation.

Meditations that cultivate mindfulness have long been used to reduce overwhelming stress. Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or flickering light from a candle. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations. Practicing mindfulness meditation Key points in mindfulness mediation are: A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions. A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position. A point of focus. This point can be internal a feeling or imaginary scene or something external - a flame or meaningful word or phrase that you repeat it throughout your session. You may meditate with eyes open or closed. Also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes. An observant, noncritical attitude. Dont worry about distracting thoughts that go through your mind or about how well youre doing. If thoughts intrude during your relaxation session, dont fight them. Instead, gently turn your attention back to your point of focus.

Relaxation technique 5: Visualization meditation for stress relief Visualization, or guided imagery, is a variation on traditional meditation that requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound. When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you, whether its a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own in silence, while listening to soothing music, or with a therapist (or an audio recording of a therapist) guiding you through the imagery. To help you employ your sense of hearing you can use a sound machine or download sounds that match your chosen settingthe sound of ocean waves if youve chosen a beach, for example. Practicing visualization Find a quiet, relaxed place. Beginners sometimes fall asleep during a visualization meditation, so you might try sitting up or standing. Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you caneverything you can see, hear, smell, and feel. Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses. When visualizing, choose imagery that appeals to you; dont select images because someone else suggests them, or because you think they should be appealing. Let your own images come up and work for you. If you are thinking about a dock on a quiet lake, for example: Walk slowly around the dock and notice the colors and textures around you. Spend some time exploring each of your senses. See the sun setting over the water. Hear the birds singing. Smell the pine trees. Feel the cool water on your bare feet. Taste the fresh, clean air.

Enjoy the feeling of deep relaxation that envelopes you as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present. Don't worry if you sometimes zone out or lose track of where you are during a guided imagery session. This is normal. You may also experience feelings of stiffness or heaviness in your limbs, minor, involuntary muscle-movements, or even cough or yawn. Again, these are normal responses. If you wish to listen to soothing music while practicing visualization, see: Track 5: Meditation Music Relaxation technique 6: Yoga and tai chi for stress relief Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Practiced regularly, it can also strengthen the relaxation response in your daily life. Since injuries can happen when yoga is practiced incorrectly, its best to learn by attending group classes, hiring a private teacher, or at least following video instructions. What type of yoga is best for stress?

Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief. Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone primarily looking for stress reduction. Hatha yoga is also reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga class. Power yoga, with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation.

If youre unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher. Tai chi If youve ever seen a group of people in the park slowly moving in synch, youve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment. Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Like yoga, once youve learned the basics of tai chi or qi gong, you can practice alone or with others, tailoring your sessions as you see fit.

How to Practice Yoga and Tai Chi The popular relaxation techniques of yoga and tai chi benefit from training that helps ensure you are correctly performing the poses and movements. Learn more: Tips on How to Practice Yoga and Tai Chi

Making relaxation techniques a part of your life The best way to start and maintain a relaxation practice is to incorporate it into your daily routine. Between work, family, school, and other commitments, though, it can be tough for many people to find the time. Fortunately, many of the techniques can be practiced while youre doing other things. Rhythmic exercise as a mindfulness relaxation technique Rhythmic exercisesuch as running, walking, rowing, or cyclingis most effective at relieving stress when performed with relaxation in mind. As with meditation, mindfulness requires being fully engaged in the present moment, focusing your mind on how your body feels right now. As you exercise, focus on the physicality of your bodys movement and how your breathing complements that movement. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement. If walking or running, for example, focus on each stepthe sensation of your feet touching the ground, the rhythm of your breath while moving, and the feeling of the wind against your face. Tips for fitting relaxation techniques into your life If possible, schedule a set time to practice each day. Set aside one or two periods each day. You may find that its easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way. Practice relaxation techniques while youre doing other things. Meditate while commuting to work on a bus or train, or waiting for a dentist appointment. Try deep breathing while youre doing housework or mowing the lawn. Mindfulness walking can be done while exercising your dog, walking to your car, or climbing the stairs at work instead of using the elevator. Once youve learned techniques such as tai chi, you can practice them in your office or in the park at lunchtime. If you exercise, improve the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, try focusing your attention on your body. If youre resistance training, for example, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights. Avoid practicing when youre sleepy. These techniques can relax you so much that they can make you very sleepy, especially if its close to bedtime. You will get the most benefit if you practice when youre fully awake and alert. Do not practice after eating a heavy meal or while using drugs, tobacco, or alcohol. Expect ups and downs. Dont be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.

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Understanding Stress Symptoms, Signs, Causes, and Effects Share RSS

Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. Stress isnt always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when youre constantly running in emergency mode, your mind and body pay the price. If you frequently find yourself feeling frazzled and overwhelmed, its time to take action to bring your nervous system back into balance. You can protect yourself by learning how to recognize the signs and symptoms of stress and taking steps to reduce its harmful effects. In This Article: Print What is stress? How do you respond to stress? Signs and symptoms of stress overload How much stress is too much? Causes of stress Effects of chronic stress Dealing with stress Related links for stress Authors Text Size What is stress? The Bodys Stress Response When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action. Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus preparing you to either fight or flee from the danger at hand. Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger whether its real or imagined the body's defenses kick into high gear in a rapid, automatic process known as the fight-or-flight reaction, or the stress response. The stress response is the bodys way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident. The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when youre attempting the game-winning free throw, or drives you to study for an exam when you'd rather be watching TV. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.

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How do you respond to stress? Learn about changes you can make in responding to stress Watch a 4-min video on Quick Stress Relief Its important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feels familiar even normal. You dont notice how much its affecting you, even as it takes a heavy toll. The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently. Stress doesnt always look stressful Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when theyre overwhelmed by stress: Foot on the gas An angry or agitated stress response. Youre heated, keyed up, overly emotional, and unable to sit still. Foot on the brake A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion. Foot on both A tense and frozen stress response. You freeze under pressure and cant do anything. You look paralyzed, but under the surface youre extremely agitated.

Signs and symptoms of stress overload The following table lists some of the common warning signs and symptoms of stress. The more signs and symptoms you notice in yourself, the closer you may be to stress overload. Stress Warning Signs and Symptoms Cognitive Symptoms Memory problems Inability to concentrate Poor judgment Seeing only the negative Anxious or racing thoughts Constant worrying Physical Symptoms Aches and pains Diarrhea or constipation Nausea, dizziness Chest pain, rapid heartbeat Loss of sex drive Frequent colds

Emotional Symptoms Moodiness Irritability or short temper Agitation, inability to relax Feeling overwhelmed Sense of loneliness and isolation Depression or general unhappiness Behavioral Symptoms Eating more or less Sleeping too much or too little Isolating yourself from others Procrastinating or neglecting responsibilities Using alcohol, cigarettes, or drugs to relax Nervous habits (e.g. nail biting, pacing)

Keep in mind that the signs and symptoms of stress can also be caused by other psychological and medical problems. If youre experiencing any of the warning signs of stress, its important to see a doctor for a full evaluation. Your doctor can help you determine whether or not your symptoms are stress-related. How much stress is too much?

Learn more about how age, gender, and occupation affect stress tolerance. Read Article by Harvard Health Publications Because of the widespread damage stress can cause, its important to know your own limit. But just how much stress is too much differs from person to person. Some people roll with the punches, while others crumble at the slightest obstacle or frustration. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle. Your ability to tolerate stress depends on many factors, including the quality of your relationships, your general outlook on life, your emotional intelligence, and genetics.

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Things that influence your stress tolerance level Your support network A strong network of supportive friends and family members is an enormous buffer against lifes stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress. Your sense of control If you have confidence in yourself and your ability to influence events and persevere through challenges, its easier to take stress in stride. People who are vulnerable to stress tend to feel like things are out of their control. Your attitude and outlook Stress-hardy people have an optimistic attitude. They tend to embrace challenges, have a strong sense of humor, accept that change is a part of life, and believe in a higher power or purpose. Your ability to deal with your emotions Youre extremely vulnerable to stress if you dont know how to calm and soothe yourself when youre feeling sad, angry, or afraid. The ability to bring your emotions into balance helps you bounce back from adversity. Your knowledge and preparation The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.

Am I in control of stress or is stress controlling me? When I feel agitated, do I know how to quickly calm and soothe myself? Can I easily let go of my anger? Can I turn to others at work to help me calm down and feel better? When I come home at night, do I walk in the door feeling alert and relaxed? Am I seldom distracted or moody? Am I able to recognize upsets that others seem to be experiencing? Do I easily turn to friends or family members for a calming influence? When my energy is low, do I know how to boost it?

Causes of stress The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on you or forces you to adjust can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion. What causes stress depends, at least in part, on your perception of it. Something that's stressful to you may not faze someone else; they may even enjoy it. For example, your morning commute may make you anxious and tense because you worry that traffic will make you late. Others, however, may find the trip relaxing because they allow more than enough time and enjoy listening to music while they drive. Common external causes of stress Not all stress is caused by external factors. Stress can also be self-generated: Major life changes Work Relationship difficulties Financial problems Being too busy Children and family

Common internal causes of stress Not all stress is caused by external factors. Stress can also be self-generated: Inability to accept uncertainty Pessimism Negative self-talk Unrealistic expectations Perfectionism Lack of assertiveness

What's Stressful For You? What's stressful for you may be quite different from what's stressful to someone else. For example: Karen is terrified of getting up in front of people to perform or speak, while her best friend lives for the spotlight. Phil thrives under pressure and performs best when he has a tight deadline, while his co-worker, Matt, shuts down when work demands escalate. Anita enjoys helping her elderly parents. Her sister, Constance, helps out as well but finds the demands of caretaking very stressful. Richard doesnt hesitate to send food back or complain about bad service when eating out, while his wife, Miranda, finds it much too stressful to complain.

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Effects of chronic stress The body doesnt distinguish between physical and psychological threats. When youre stressed over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be on most of the time. The more your bodys stress system is activated, the easier it is to trip and the harder it is to shut off. Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression. Many health problems are caused or exacerbated by stress, including: Pain of any kind Heart disease Digestive problems Sleep problems Depression Obesity Autoimmune diseases Skin conditions, such as eczema

Dealing with stress and its symptoms While unchecked stress is undeniably damaging, there are many things you can do to reduce its impact and cope with symptoms. Learn how to manage stress

You may feel like the stress in your life is out of your control, but you can always control the way you respond. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you cant, taking care of yourself, and making time for rest and relaxation. Read article Learn how to relax

You cant completely eliminate stress from your life, but you can control how much it affects you. Relaxation techniques such as yoga, meditation, and deep breathing activate the bodys relaxation response, a state of restfulness that is the opposite of the stress response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. They also increase your ability to stay calm and collected under pressure. Read Article Learn quick stress relief

Everybody has the power to reduce the impact of stress as its happening in that moment. With practice, you can learn to spot stressors and stay in control when the pressure builds. Sensory stress-busting techniques give you a powerful tool for staying clear-headed and in control in the middle of stressful situations. They give you the confidence to face challenges, knowing that you have the ability to rapidly bring yourself back into balance. Read Article

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Laughter is the Best Medicine The Health Benefits of Humor and Laughter Share RSS

Humor is infectious. The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. When laughter is shared, it binds people together and increases happiness and intimacy. In addition to the domino effect of joy and amusement, laughter also triggers healthy physical changes in the body. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. Best of all, this priceless medicine is fun, free, and easy to use. In This Article: Print Laughter is strong medicine Laughter and emotional health Social benefits of laughter Bringing more laughter into your life Developing your sense of humor Using humor to overcome challenges Related links Authors Text Size Laughter is strong medicine for mind and body Your sense of humor is one of the most powerful tools you have to make certain that your daily mood and emotional state support good health. ~ Paul E. McGhee, Ph.D. Laughter is a powerful antidote to stress, pain, and conflict. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert. With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health. Laughter is good for your health Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after. Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infectionfighting antibodies, thus improving your resistance to disease. Laughter triggers the release of endorphins, the bodys natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain. Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

The Benefits of Laughter Physical Health Benefits: Boosts immunity Lowers stress hormones

Mental Health Benefits: Adds joy and zest to life Eases anxiety and fear

Social Benefits: Strengthens relationships Attracts others to us

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The Benefits of Laughter Decreases pain Relaxes your muscles Prevents heart disease

Relieves stress Improves mood Enhances resilience

Enhances teamwork Helps defuse conflict Promotes group bonding

Laughter and humor help you stay emotionally healthy Laughter makes you feel good. And the good feeling that you get when you laugh remains with you even after the laughter subsides. Humor helps you keep a positive, optimistic outlook through difficult situations, disappointments, and loss. More than just a respite from sadness and pain, laughter gives you the courage and strength to find new sources of meaning and hope. Even in the most difficult of times, a laughor even simply a smilecan go a long way toward making you feel better. And laughter really is contagiousjust hearing laughter primes your brain and readies you to smile and join in on the fun. The link between laughter and mental health Laughter dissolves distressing emotions. You cant feel anxious, angry, or sad when youre laughing. Laughter helps you relax and recharge. It reduces stress and increases energy, enabling you to stay focused and accomplish more. Humor shifts perspective, allowing you to see situations in a more realistic, less threatening light. A humorous perspective creates psychological distance, which can help you avoid feeling overwhelmed. The social benefits of humor and laughter Humor and playful communication strengthen our relationships by triggering positive feelings and fostering emotional connection. When we laugh with one another, a positive bond is created. This bond acts as a strong buffer against stress, disagreements, and disappointment. Laughing with others is more powerful than laughing alone Shared laughter is one of the most effective tools for keeping relationships fresh and exciting. All emotional sharing builds strong and lasting relationship bonds, but sharing laughter and play adds joy, vitality, and resilience. And humor is a powerful and effective way to heal resentments, disagreements, and hurts. Laughter unites people during difficult times. Using humor and laughter in relationships allows you to: Be more spontaneous. Humor gets you out of your head and away from your troubles. Let go of defensiveness. Laughter helps you forget judgments, criticisms, and doubts. Release inhibitions. Your fear of holding back and holding on are set aside. Express your true feelings. Deeply felt emotions are allowed to rise to the surface.

Laughter and Relationships Mutual laughter and play are an essential component of strong, healthy relationships. By making a conscious effort to incorporate more humor and play into your daily interactions, you can improve the quality of your love relationships as well as your connections with co-workers, family members, and friends. Read: Playful Communication in Relationships: The Power of Laughter, Humor, and Play Bringing more humor and laughter into your life Creating opportunities to laugh Watch a funny movie or TV show. Go to a comedy club. Read the funny pages. Seek out funny people.

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Share a good joke or a funny story. Check out your bookstores humor section. Host game night with friends. Play with a pet. Go to a laughter yoga class. Goof around with children. Do something silly. Make time for fun activities (e.g. bowling, miniature golfing, karaoke).

Laughter is your birthright, a natural part of life that is innate and inborn. Infants begin smiling during the first weeks of life and laugh out loud within months of being born. Even if you did not grow up in a household where laughter was a common sound, you can learn to laugh at any stage of life. Begin by setting aside special times to seek out humor and laughter, as you might with working out, and build from there. Eventually, youll want to incorporate humor and laughter into the fabric of your life, finding it naturally in everything you do. Here are some ways to start: Smile. Smiling is the beginning of laughter. Like laughter, its contagious. Pioneers in laugh therapy, find its possible to laugh without even experiencing a funny event. The same holds for smiling. When you look at someone or see something even mildly pleasing, practice smiling. Count your blessings. Literally make a list. The simple act of considering the good things in your life will distance you from negative thoughts that are a barrier to humor and laughter. When in a state of sadness, we have further to travel to get to humor and laughter. When you hear laughter, move toward it. Sometimes humor and laughter are private, a shared joke among a small group, but usually not. More often, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and ask, Whats funny? Spend time with fun, playful people. These are people who laugh easilyboth at themselves and at lifes absurditiesand who routinely find the humor in everyday events. Their playful point of view and laughter are contagious. Bring humor into conversations. Ask people, Whats the funniest thing that happened to you today? This week? In your life?

Want to bring the fun? Get a pet Most of us have experienced the joy of playing with a furry friend, and pets are a rewarding way to bring more laughter and joy into your life. But did you know that having a pet is also good for your mental and physical health? Studies show that pets can protect you depression, stress, and even heart disease. Read: The Therapeutic Benefits of Pets: How Caring for a Pet Can Make You Happier and Healthier

Developing your sense of humor: Take yourself less seriously One essential characteristic that helps us laugh is not taking ourselves too seriously. Weve all known the classic tight-jawed sourpuss who takes everything with deathly seriousness and never laughs at anything. No fun there! Some events are clearly sad and not occasions for laughter. But most events in life dont carry an overwhelming sense of either sadness or delight. They fall into the gray zone of ordinary lifegiving you the choice to laugh or not. Ways to help yourself see the lighter side of life: Laugh at yourself. Share your embarrassing moments. The best way to take ourselves less seriously is talk about times when we took ourselves too seriously. Attempt to laugh at situations rather than bemoan them. Look for the humor in a bad situation, the irony and absurdity of life. This will help improve your mood and the mood of those around you. Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your family or friends having fun.

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Keep things in perspective. Many things in life are beyond our controlparticularly the behavior of other people. While you might think taking the weight of the world on your shoulders is admirable, in the long run its unrealistic, unproductive, unhealthy, and even egotistical. Deal with your stress. Stress is a major impediment to humor and laughter. Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing.

Checklist for lightening up When you find yourself taken over by what seems to be a horrible problem, ask these questions: Is it really worth getting upset over? Is it worth upsetting others? Is it that important? Is it that bad? Is the situation irreparable? Is it really your problem?

Using humor and play to overcome challenges and enhance your life The ability to laugh, play, and have fun with others not only makes life more enjoyableit also helps you solve problems, connect with others, and be more creative. People who incorporate humor and play into their daily lives find that it renews them and all of their relationships. Life brings challenges that can either get the best of you or become playthings for your imagination. When you become the problem and take yourself too seriously, it can be hard to think outside the box and find new solutions. But when you play with the problem, you can often transform it into an opportunity for creative learning. Playing with problems seems to come naturally to children. When they are confused or afraid, they make their problems into a game, giving them a sense of control and an opportunity to experiment with new solutions. Interacting with others in playful ways helps you retain this creative ability. Here are two examples of people who took everyday problems and turned them around through laughter and play: Roy, a semi-retired businessman, was excited to finally have time to devote to golf, his favorite sport. But the more he played, the less he enjoyed himself. Although his game had improved dramatically, he got angry with himself over every mistake. Roy wisely realized that his golfing buddies affected his attitude, so he stopped playing with people who took the game too seriously. When he played with friends who focused more on having fun than on their scores, he was less critical of himself. Now golfing was as enjoyable as Roy hoped it would be. He scored better without working harder. And the brighter outlook he was getting from his companions and the game spread to other parts of his life, including his work. Jane worked at home in her apartment complex designing greeting cards, a job she used to love but now felt routine. Two little girls who loved to draw and paint lived next door. Eventually, Jane invited the girls in to play with all the art supplies she had. At first, she just watched, but in time she joined in. Laughing, coloring, and playing pretend with the little girls transformed Janes life. Not only did playing with them end her loneliness and mild boredom, it sparked her imagination and helped her artwork flourish. Best of all, it rekindled the playfulness and spark in Janes relationship with her husband. As laughter, humor, and play become an integrated part of your life, your creativity will flourish and new discoveries for playing with friends, coworkers, acquaintances, and loved ones will occur to you daily. Humor takes you to a higher place where you can view the world from a more relaxed, positive, creative, joyful, and balanced perspective.

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