Declaration
Name: Sophia Jonsson
Student Number: S00174930
Mentor: Mairead McCann
Declaration:
“I hereby declare that this project is entirely my own work and that is has not been submitted for any other academic award, or part thereof, at this or any other education establishment”.
Sophia Jonsson
Abstract
Stress has a negative impact on our health but can be effectively managed by a combination of relaxation techniques for mind and body. This report seeks to identify the three most effective stress management techniques. The methods discussed in this report are Progressive Muscle Relaxation, Diaphragmatic Breathing and Meditation. The research for this report was conducted online with the type of sources being e-books and journal articles.
Table of Contents
Abstract 3
Introduction 5
Findings 5
Conclusion/Recommendations 7
References 8
Introduction
Stress is a reaction to an environmental challenge or threat (stressor) that creates tensions in our body (Weniger, Ulrich & Haurand 2015, p6).
Whilst our ancestors were confronted with approximately two stressors a day, we are confronted with significantly more in our modern, fast paced society. The constant presence of stressors impacts our health and quality of life, as our bodies do not have time to reduce the stress hormones anymore (Weniger, Urlich & Haurand 2015, p8).
Substantial research has shown, that stress is connected to various illnesses such as cardiovascular diseases, hypertension, metabolic syndrome and depression (Varvogli & Darviri 2011).
Thankfully, there are various stress management techniques designed to help us battle stress. Smith (2002) defines these as “a set of skills that enable one to anticipate, prevent, manage and recover from the wear and tear brought on by perceived threats and coping deficiencies.”
Whilst there are various techniques focusing on different areas such as social skills or self-management in order to prevent stress, this report focuses on the most effective management techniques for counteracting acute stress via relaxation.
Findings
A relaxation method proven to be very effective in reducing stress is Progressive Muscle Relaxation (PMR). This technique was developed by American physician Edmund Jacobsen in the early 1920’s and has a physical as well as a mental component (Varvogli & Darviri, 2011). For the physical component, the individual tenses a specific muscle group for a few seconds, releases the tension and continues with the next muscle group. The mental component requires the individual to focus on the feelings of relaxation and tension. If practised on a regular basis, this technique enables an individual to relax in a short amount of time and can even decrease the occurrence of headaches (Varvogli & Darviri, 2011). By relaxing muscular tension, PMR prevents and reduces stress as well as anxiety (Varvogi & Darviri, 2011). Furthermore, it can help a person to save energy during the day through the efficient elimination of unwanted tension (Lehrer (ed.), Woolfolk (ed.) & Sime (ed.), 2007 p 62).
The mental component of PMR trains an individual to control their thoughts and enables a person to redirect negative, stress causing thoughts (Lehrer (ed.), Woolfolk (ed.) & Sime (ed.) 2007, p69) and to distance themselves from a stressor (Weniger, Ulrich & Haurand 2015, p194). Nevertheless, it has to be mentioned, that not all tension needs to be eliminated, as we could not function without it. It must be controlled so it can be used wisely (Lehrer (ed.), Woolfolk (ed.) & Sime (ed.) 2007, p69).
Another very useful technique, especially in acute stressful and challenging situations is Diaphragmatic Breathing. According to Ley (cited by Lehrer, Woolfolk & Sime, 2007 p 259), breathing is the only vital function that is open to conscious awareness and modification. By modifying breathing patterns, mental or physical tension states caused by stress can be resolved (Lehrer (ed.), Woolfolk (ed.) & Sime (ed.), 2007, p295). Diaphragmatic breathing, also referred to as deep breathing or belly breathing, involves the expansion of the abdomen while breathing instead of the expansion of the chest (Varvogli & Darviri, 2011). It reduces our heart rate and blood pressure, which are both raised by stress (Varvogli & Darviri, 2011). When we are relaxed, our breathing is automatically more diaphragmatic, by intentionally breathing into the belly, situational stress can be counteracted (Smith, 2002, p56).
Breathing is a simple and effective method that can be used to cope with acute stressful tasks (Varvogli & Darviri,2011) as well as to relief stress related issues such as sleeping problems and headaches (Lehrer (ed.), Woolfolk (ed.) & Sime (ed.), 2007 p309.
While PMR and Diaphragmatic Breathing are stress management techniques involving physical functions, meditation focuses on the relaxation of the mind. This method of reducing stress originates in India. It needs a lot of practice, but when applied successfully, increases an individual’s resilience under a stressful situation as well as the brain function in general (Varvogli & Darviri, 2011). This method needs to be taught by a trained professional. It requires an individual to sit with their eyes closed, pushing all thoughts and judgments aside until a transcendental consciousness is achieved. Meditation results in a short-term reduction in physical and mental activity, thus helping to restore bodily systems involved in adapting to environmental stressors (Varvogli & Darviri, 2011). It provides an individual with attentional skills that enable him to disengage from emotional or analytical reactivity to a stressor, thus to respond to life more mindfully (Lehrer (ed.), Woolfolk (ed.) & Sime (ed.) 2007, p395). The goal of meditation is to create a non-judgemental awareness of one’s internal and external experiences, thus reducing the influence of stress on an individual’s mind and body (Lehrer (ed.), Woolfolk (ed.) & Sime (ed.) 2007, p395).
Conclusion/Recommendations
Stress contributes to many health problems, thus making stress management a very important issue. Progressive Muscle Relaxation, Diaphragmatic Breathing and Meditation are all proven to effectively reduce stress as well as stress related issues. If everybody integrated stress management methods into their daily routine, it would have a positive impact on the general health of the public. Since meditation, is very difficult and requires a substantial amount of practice, it is possibly the least applicable of the three techniques mentioned, even though it probably achieves the deepest state of relaxation. PMR and Diaphragmatic Breathing however, are easy to learn, do not require a lot of time and are scientifically proven to relief stress effectively.
Personally, I find the Diaphragmatic Breathing technique especially helpful, as it can be used anytime in any situation and instantly reduces tension in mind and body.
Finally, it is important to mention, that the level of success for any stress management technique varies depending on each individual’s circumstances. While the methods described in this report certainly reduce stress successfully, research could not confirm the three most effective techniques for stress management.
References
Smith, J.C. (2002) Stress Management: A Comprehensive Handbook of Techniques and Strategies. New York, Springer Publishing Company. Available from: http://web.b.ebscohost.com/ehost/detail?sid=8c38b5a9-1e27-42bb-8348-a868941ab875@sessionmgr103&vid=31&format=EB&rid=8#AN=246308&db=nlebk [Accessed 11th November 2017]
Varvogli, L. & Darviri, C. (2011) Stress Management Techniques: evidence-based procedures that reduce stress and promote health. Health Science Journal. 5 (2), 74-89. Available from: http://www.hsj.gr/medicine/stress-management-techniques-evidencebased-procedures-that-reduce-stress-and-promote-health.pdf [Accessed 11th November 2017]
Lehrer, P.M. (ed.), Woolfolk, R.L. (ed.) & Sime W.E. (ed.) (2007) Principles and Practices of Stress Management. Third edition. New York, The Guilford Press. Available from: https://books.google.ie/books?hl=en&lr=&id=T-hUvwUNjvUC&oi=fnd&pg=PA3&dq=principles+and+practice+of+stress+management&ots=Rj_82CXMTM&sig=3YJ4x7DsqhchC4PkiZRdlNkzOB8&redir_esc=y#v=onepage&q=principles%20and%20practice%20of%20stress%20management&f=false [Accessed 11th November 2017]
Weniger, M., Ulrich, H. & Haurand C. (2015) Stressmedizin: Beratung, Vorbeugung, Behandlung. Berlin, MWV Medizinisch Wissentschaftliche Verlagsgesellschaft mbH & coKG. Available from: http://web.a.ebscohost.com/ehost/detail?sid=638d6e28-21cc-4edc-aa85-4ef74792ec23@sessionmgr4009&vid=1&format=EB&rid=1#AN=1074960&db=nlebk [Accessed 12th November 2017]