As research has shown, long-term stress can produce negative health consequences. There is no way to eliminate stress, it is part of our development. On the other hand, chronic stress can be life-threatening. When I worked with counseling clients and athletes, we focused on the relaxation response to help alleviate not only stress but anxiety. There are a number of relaxation response techniques used but the basics are as follows:
Progressive muscle relaxation: In this technique you tighten and relax different areas of the body, usually in some kind of sequential format (top to bottom, bottom to top) or by focusing on primary areas (face, jaw, neck, shoulders) and moving to secondary areas (arms, legs, etc.)
Breath focus: This is slow, deep breathing. What is great about this technique is you can do it anywhere, even if people are around. It tends to be more effective when you can concentrate on the breath itself--inhale through your nose, expand your abdomen fully for a count of 10, then exhale slowly and completely for a count of 10.
Guided imagery: This is great for visual learners because it requires you to produce a vivid image of a setting that produces comfort or contentment. If you have a hard time doing this, try recording a tape to help you through the process. This can be your voice or another person's voice but having directions can help those individuals who have difficulty image a peaceful setting.
Having the ability to produce the relaxation response can go a long way in improving your ability to cope with stress and use it to positive ends. Practice makes perfect!
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