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Healthy coping strategies include relaxation, physical exercise, communication and social support. To manage stress effectively, a combination is a good strategy.
Relaxation
Relaxation includes taking a walk, listening to music or an inspirational tape or talking with a friend or family member.
People can practice specific activities designed to relax the body and mind. These activities include:
- Relaxation exercises. These activities focus on relaxing the body, with the idea that the mind cannot be at peace while the body is tense. People tend to hold tension in certain parts of the body without even realizing it. These activities release that tension, contributing to peace of mind.
- Meditation exercises. These activities set the mind on a journey while the body remains still. Still meditation can be performed almost anywhere to relieve excessive stress, such as while waiting to see a doctor, in the morning to start the day in a positive frame of mind, to put a problem into perspective and many other situations.
- Breathing exercises. These activities create a physical change in the body through controlled breathing. When under stress, people's breathing patterns change, creating a physical response to their emotional stress. Breathing activities can help restore a sense of calm and control.
- Visualization. These activities combine aspects of meditation and relaxation to place the body and mind at rest. Visualization correctly uses all the senses as it focuses on a particular object or situation.
Physical activity
Regular physical exercise has been shown to decrease the level of stress hormones the body releases in response to stress. Exercise has been touted as the single most effective technique to relieve stress. Individuals, especially those with heart conditions, should consult a physician before beginning an exercise program.
- Aerobic exercise is especially helpful in reducing stress. Experts recommend performing about 20 minutes of aerobic exercise three times a week.
- Stretching is a form of exercise that relieves muscle tension.
- A brisk walk is a healthy way to clear the mind and relieve tension. Research indicated that a brisk 10-minute walk every day protects against vulnerability to stress-related disease.
Communication and social support
Healthy communication, such as the ability to confide to a friend can be a great stress reliever. A healthy social network is a major factor in managing stress. This is the support provided by family, friends and the community in general (religious or social organizations, etc.). Individuals with heart disease, stroke and other illnesses can take advantage of support groups. People under stress should not hesitate to reach out.
In addition to social support, there is self-communication. This may take the form of a stress journal (mentioned above) or a diary. Writing letters can be a highly effective method in managing stress – except these letters are never meant to be sent or even read by anyone other than the writer.
This strategy has been used by many great leaders, who often operate under conflicting and never–ending pressures, to relieve stress. It is advisable to write these letters on paper and not electronically, as they could accidentally be sent over e-mail or read by the wrong person.
People feeling overwhelmed by stress and unable to cope may want to seek professional counseling. Professional counselors include psychiatrists, psychologists, licensed social workers, marriage and family therapists and mental health counselors.
A mental health professional can teach a person how to perceive stress and develop appropriate coping skills and problem-solving skills. Muscle relaxation techniques, time-management and other skills may be taught.
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