Stress Management - Research Paper Example

Stress Management Introduction Stress is one of the most afflictions that a person can go through. There is no requisite occupation or status for feeling stress; even if one is employed or unemployed, is young or old, he is likely to go through the rigors of stress. The level of stress that a person can feel may be different. A simple decision can be considered a stressful situation, although its effects may be mild. In other instances, it may be a monumental decision, one that can weigh-in heavily on a person’s mind and create high levels of stress. How each person deals with such stressful conditions can also be different. The effects of stress can be reduced or increased based on a person’s coping mechanisms and stress management techniques. This paper shall now discuss the different techniques that a person can apply in order to reduce and control stress. It shall also discuss whether or not smoking reduces stress; whether or not acupuncture reduces stress; and whether or not exercises also reduce stress. This paper shall also discuss whether or not exercise helps in the treatment of sleep apnea. Finally, this paper shall discuss Rene’s methods of stress reduction. Discussion: Ways to reduce stress Applying the following techniques can help reduce stress: the hand clench; body awareness; deep breathing; progressive muscle relaxation; and guided imagery (Purdue University, n.d). The hand clench is carried out by making a fist with the right hand and holding it clenched for a few seconds. At this time, one should concentrate on the tension and on feeling the muscles of the arms clench. Then, during the slow and gradual release, one should also concentrate on the unclenching and relaxation of the muscles in the arms (Mason, 2001). While doing this exercise, one is also asked to observe deep breathing techniques. The same exercise should be done on both arms. The arms should feel different after doing this exercise. “The feelings of tingling and warmth are the result of increased blood flow; heaviness is experienced because you are more relaxed” (Mason, 2001, p. 55). Another way of reducing stress is by applying body awareness techniques. One body awareness technique involves sitting quietly and comfortably without crossing arms or legs; then by closing one’s eyes and focusing on the upper body. A search for any movements (heartbeat, breathing) from the body would then follow; and then a scan of one’s body for stillness (Purdue University, n.d). Through this technique, a person becomes aware of the tensions and discomforts which exist in his body (Purdue University, n.d). A person’s awareness of his body will help reduce stress levels. “You inevitably tense your body when you experience stress. When the stress is removed, the tension will go away” (Davis, Eshelman, & McKay, 2006, p. 19). Body awareness is about being both internally and externally aware of one’s body and the tension that often inhabits it when he is stressed. Deep breathing is also another way of reducing stress. This technique helps replenish the cells with much needed oxygen. And the process of breathing out helps to expel carbohydrates and other toxins from the lungs. This technique of relaxation utilizes the diaphragm and this “muscular covering over the top of the diaphragm of the abdominal cavity has a massaging effect on the internal organs” (Balch & Stengler, 2004, p. 688). This effect then helps to relax the internal organs and to revitalize the cells with much-needed oxygen. Still another technique which can help reduce stress is through progressive muscle relaxations. This technique is a step-by-step process undertaken in order to eventually reach a more relaxed state. In order to accomplish this process, a person should first squeeze his muscles individually and hold for 3-5 seconds and then release (Purdue University, n.d). This process is repeated from head-to-toe. This technique is started at the facial muscles and then to the neck, the shoulders, the arms, the stomach, the buttocks, and the legs (Purdue University, n.d). This method of relaxing is appropriate after a long, hectic, and stressful day (Purdue University, n.d). Guided imagery is also another method to reduce stress. This technique uses images in order to engage a person’s senses. It is a “form of visualization: a gentle directive meditation that powerfully focuses the imagination” (Shapiro, Sprague, & McKay, 2009, p. 49). Basically, this method of relaxation utilizes a person’s imagination in order to create images that help distract and place the person in a much more relaxed and less tensed frame of mind. This technique however needs practice in order to achieve greater effectiveness. In applying this technique, one is prompted to imagine himself in a relaxing place, to focus on the details of that relaxing place and the sensations felt in such a place (Purdue University, n.d). This technique must also be gradually eased into, taken time with, and enjoyed. Meditation as a means of relieving stress helps a person achieve deep relaxation. “Meditators show a substantial reduction in the frequency of such stress-related complaints as headache, gastritis, and insomnia” (Mason, 2001, p. 102). This technique however also requires much experience and practice in order to achieve optimum effectiveness. It needs a quiet environment in order to practice and fewer environmental distractions. It also needs an object of focus in order to help cut-off mental distractions (Mason, 2001). With proper nutrition, stress can also be reduced. A person’s awareness of foods which may trigger stress is paramount in the application of this technique. “The food you eat, and the way you eat it, may counteract all the good work you are doing to reduce stress in your life” (Mason, 2001). Some people can be emotional eaters – they eat when they are sad or when they are happy or are unable to cope with their emotions. A person’s greater awareness of his emotions and eating habits can help manage one’s diet and nutrition (Mason, 2001). The awareness of what a person eats and when he eats can eventually help manage the emotions which may lead to comfort-seeking behavior – like eating (Mason, 2001). Does smoking reduce stress? For some individuals, smoking is considered a stress reducer; it is also said to help people relax. Many experts however believe that smoking does exactly the opposite – it increases stress. Claims that smoking reduces stress are mostly psychological reactions and in assessing the properties of smoking and nicotine, it can be proven that smoking actually increases stress levels. Fargher (2007) points out that the carbon monoxide and nicotine which enters one’s body during smoking reduces the amount and the supply of oxygen in one’s brain. With a lower oxygen supply, a person has trouble thinking clearly and coherently (Fargher, 2007). Oxygen is needed by the cells in order to maintain life and to increase activity, and carbon dioxide can potentially prevent oxygen from getting to the brain and to other parts of the body. Nicotine is also considered a vaso-constrictor (Fargher, 2007). Nicotine makes the veins and arteries shrink and consequently, it makes the passage of blood difficult and constrained. The other chemical elements of cigarette are also deposited in the blood vessels further causing reduced and constrained blood flow (Fargher, 2007). Nicotine causes the heart to be constantly strained and stressed. Once nicotine is absorbed into the body, it blocks the release of insulin. When the nicotine is out of the system, insulin is again released. The cycle is repeated with every cigarette smoked. Smoking causes the body to stop and start the process of insulin release, and the process is repeated 20 times more than for a regular smoker. Consequently, this process then causes the body to be stressed (Fargher, 2007). The different chemicals in the cigarette cause the body to adapt to such chemicals. At rest, the body then starts the process of cleaning out the system and removing such chemicals. This process also strains the body as it continually goes through the process of cleaning. The belief that stress helps a person relax is mainly rooted on a person’s thinking. When people tell themselves that they need to have a smoke to help them relax, then it does produce that effect. As a result, “even though cigarettes and nicotine are having a harmful and weakening effect on your body, which you have always known, you believe that they make you stronger and more capable of dealing with life (Fargher, 2007). Does acupuncture reduce stress? Acupuncture is one of the alternative and complimentary methods being adopted in order to reduce stress. Many experts and patients attest to the effectiveness of acupuncture as a means of reducing stress; however, for some patients, who are wary of having needles inserted into their body, acupuncture can prove to be a stressful process (Berger, 2007). For these patients, acupuncture can instead prove to be counterproductive as a relaxation technique. This stress reduction technique can only be carried out by experts because only they can identify acupuncture points which can lead to relaxation and stress reduction (Berger, 2007). Acupuncture points which trigger stress reduction include the following: Du 20 or at the scalp, EP 1 or between the eyebrows, Ren 17 or the Ren Meridian point 17, L14 or at the large intestine meridian point 4, H 7 or at the heart meridian point 7, and the Liv 3 or the Liver meridian point 3) (Berger, 2007). Through the stimulation of these acupuncture points, it is possible to bring about relaxation, sometimes sleepiness to a person; induce deep breathing; release emotions like sadness; bring pain relief; anxiety relief; and reduce depression (Berger, 2007). Experts point out that similar acupuncture points used in order to treat depression are also utilized in order to treat pain. This is very much based on the body’s release of chemical substances which tend to trigger depression (Berger, 2007). Acupuncture is based on traditional Chinese medicine which largely emphasizes the importance of the psyche or a person’s heart in healing the body and in feeling better about oneself (Berger, 2007). “Both Eastern and Western philosophies acknowledge that a healthy heart is responsible for a normal blood supply to all the bodily tissues and that any disease or condition requires a good blood supply to improve healing” (Berger, 2007, p. 72). Acupuncture has now been accepted by traditional medicine as an effective and alternative means of treating a patient. This treatment option is also based on the premise that in order to treat a patient effectively, a multidisciplinary team must be made available. Through this team, a patient can have all possible options in his care (Berger, 2007). Acupuncture is effective in reducing stress because of its ability to target the emotional and the physical well-being of the patient. All in all, it allows for a more holistic treatment of the patient’s symptomatology. Some patients testify to the fact that through acupuncture, their general well-being was improved; it also taught them to meditate and exercise (Berger, 2007). After acupuncture, these patients felt their body, their face, and their muscles become more relaxed; they also became more aware of their body parts and muscles. Physiotherapists also attest to the effectiveness of acupuncture in reducing patient stress (Berger, 2007). With previous patients, these therapists often applied various treatment methods to address patient pain and stress. And when they started adopting acupuncture as a stress reduction method, these therapists found out that they had the power to heal the patient’s psyche as well as his body (Berger, 2007). Acupuncture is an effective means to reduce stress because it is a practice which helps to address the person’s outer, as well as inner well-being (Stux, Berman & Pomeranz, 2003). The acupuncture points are nerve or muscle points which are stimulated and which then send impulses to the spinal cord. The midbrain and the pituitary gland then receive and later stimulate the release of chemicals into the blood stream in order to block pain or any other sensation (Stux, Berman, & Pomeranz, 2003). Through this process, the stress and tension in the muscles and the person’s psyche are eased and reduced. Does exercise reduce stress? Exercise reduces stress. Through evidence-based medicine, it is possible to prove that exercise is an effective way of reducing stress. Davis, Eshelman, and McKay (2006) were able to cite various studies which successfully proved that exercise does reduce stress. They cite one study which was able to prove that aerobic exercise reduced the task heart rate and also the systolic blood pressure; therefore allowing improved performance in motor activities (Davis, Eshelman, & McKay, 2006). Another study was able to prove that by choosing moderate activities, it is possible to slowly reverse the health problems caused by acute and chronic stress like: suppressed immune function and shorter life expectancy (Davis, Eshelman & McKay, 2006). Social activities and increased activities in general, especially among the elderly helped to “buffer the effects of functional decline in the elderly” (Davis, Eshelman & McKay, 2006, p. 331). Intense activities have also been known to reduce tension, anger and even depression; and softer and milder activities like tai chi have been known to reduce blood pressure and thereby to reduce stress (Davis, Eshelman & McKay, 2006). Thomas (2010) also sets for a simple explanation about exercise and how it reduces stress. He points out that exercise gives stress somewhere to go (Thomas, 2010). Instead of bottling up the emotion, exercise serves as an outlet for tense energy; instead of sitting and harboring the stress, exercise releases it. It is however important to note that exercise chosen as a stress-relieving measure should be based on what a person can tolerate (Thomas, 2010). Applying exercise which is too strenuous for a person can turn the experience into another physically stressful activity. The importance of the activity as a stress-relieving measure is then lost. Acute activities as a stress reducer can help provide distractions, control and social interactions (Franks & Howley, 1998). Exercise helps distract a person from stressful thought processes and stressful activities. It allows a person time away from the stressful situation and to later come back and resolve it at another time. Moreover, exercise also gives a person a chance to practice personal control. Personal control may be enhanced through practice and through exercise which then assures a person better control over his bodily functions and health (Franks & Howley, 1998). More importantly, exercise allows for individuals to interact with each other. It allows them to participate in various activities within a more social and participative context. Chronic exercise or activity is another aspect of exercise which ultimately allows for improved cardio-respiratory function and decreased fat storage in the body (Franks & Howley, 1998). “With increased fitness levels, physical activity itself becomes less of a stressor” (Franks & Howley, 1998, p. 108). In most instances, with exercise, one’s physical appearance often improves with lost weight. Through a better body image, a person becomes less stressed and less affected by his appearance. Does exercise help in the treatment of sleep apnea? Various studies have been conducted on the effectiveness of exercise as an intervention for sleep apnea. An article by the American Journal of Respiratory and Critical Care Medicine (2009) has revealed that exercises may indeed reduce the severity of sleep apnea. This can include exercises involving the tongue and the soft palate which can help ease a person’s breathing. In cases of obstructive sleep apnea (OSA), the throat muscles often constrict and consequently prevent oxygen from getting through to the lungs. These instances are sometimes followed with moments of loud snoring and difficulty in breathing (American Journal of Respiratory and Critical Care, 2009). Because of the difficulty in breathing, a person eventually wakes up and then is unable to go back to sleep. A study conducted in Australia was actually able to prove that by playing a wind instrument called the didgeroo, the upper airway muscles were trained to adapt a more relaxed tone. Isometric and isotonic exercises (like suction, swallowing, chewing, speech) for the tongue and the soft palate area were also able to assist the patient in relaxing his muscles (American Journal of Respiratory and Critical Care, 2009). The neck circumference was also reduced by the adoption of exercises for sleep apnea patients. Overall, this reduction helped to facilitate upper airway remodeling. Through airway remodeling, the usual anatomical build of the person’s body is now accustomed to accommodate the adjustments needed in preventing and reducing sleep apnea. In general, exercise can help reduce and prevent sleep apnea because it improves a person’s endurance; improves his muscle tone; increases his energy; decreases tension, depression, and anxiety; improves weight control; helps decrease blood pressure in patients manifesting with high blood pressure; improves circulation; and decreases the risk for heart attack or stroke (The Lung Association, 2010). Exercise helps reduce stress and tension from the muscles and the body in general, promoting a state of being which is more receptive to rest, relaxation, and eventually, sleep. Conclusion Stress is one of the most common afflictions experienced by man. There are however techniques which can be applied in order to manage and reduce it. Stress can be reduced through the hand clench, the deep breathing technique, body awareness, progressive muscle relaxation, and guided imagery. Exercise is also another effective way of reducing stress. And contrary to smoker’s belief, smoking does not reduce stress; it actually exacerbates it. Acupuncture is an alternative and a complimentary way of reducing stress and it is a method which is now accepted by traditional medicine as a stress reduction technique. Exercise is also another way of reducing stress and therefore, for patients with sleep apnea, it is an effective way of promoting sleep and relaxation. With the application of proper techniques, stress can be dealt with accurately and efficiently. Works Cited Balch, J. & Stengler, M. (2004) Prescription for Natural Cures: A Self-Care Guide for Treating Health Problems with Natural Remedies Including Diet and Nutrition. New Jersey: John Wiley & Sons Berger, P. (2007) The Journey to Pain Relief: A Hands-On Guide to Breakthroughs in Pain Treatment. California: Hunter House Publications Davis, M., Eshelman, E., & McKay, M. (2006) The Relaxation & Stress Reduction Workbook. California: New Harbinger Productions Exercises may reduce severity of sleep apnea (15 May 2009) American Journal of Respiratory and Critical Care Medicine. Retrieved 09 March 2010 from http://www.reuters.com/article/idUSTRE54A5CF20090511 Fargher, D. (14 August 2007) How Does Smoking Cigarettes Reduce Stress? eZine Articles. Retrieved 09 March 2010 from http://ezinearticles.com/?How-Does-Smoking-Cigarettes-Reduce-Stress?&id=687385 Franks, D. & Howley, E. (1998) Fitness leader's handbook. Illinois: Human Kinetics Mason, L. (2001) Guide to Stress Reduction. California: Celestial Arts Shapiro, L., Sprague, R., McKay, M. (2009) The Relaxation and Stress Reduction Workbook for Kids: Help for Children to cope with stress, anxiety, and transitions. California: New Harbinger Productions Sleep apnea (11 March 2010) The Lung Cancer Association. Retrieved 01 March 2010 from http://www.lung.ca/diseases-maladies/apnea-apnee/living-vivre/index_e.php Stress Reduction Techniques (n.d) Purdue University. Retrieved 09 March 2010 from http://www.purdue.edu/HR/pdf/StressReductionTechniques.pdf Stux, G., Berman, B., & Pomeranz, B. (2003) Basics of acupuncture. New York: Springer Publications Thomas, S. (17 February 2010) Exercise Reduces Stress!. eZine Articles. Retrieved 09 March 2010 from http://ezinearticles.com/?Exercise-Reduces-Stress!&id=3781212 Read More