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Evidence-Based Strategies To Combat Anxiety & Stress
Anxiety can cause stress. A perception of danger or threat, real or imagined, will activate the sympathetic branch of the autonomic nervous system, which results in a ‘fight’ (attack), ‘flight’ (run) or ‘freeze’ (do nothing) alarm reaction. Common symptoms of this emergency state include: obsessive thinking, fear, heavy breathing, high blood pressure, cold extremities, tension, nervous/cold perspiration, contracted blood vessels, difficulty sleeping, and poor appetite.
The Effects of Stress
It is well established that prolonged stress is extremely harmful to health and wellbeing. However, despite the numerous studies that have found chronic stress to be linked to cognitive impairment, heart disease, cancer, gastrointestinal issues, asthma, diabetes, migraines, premature ageing, sleep disorder, mental disorder, even premature death, it is still at epidemic levels and most often goes unresolved. There are various reasons for this, however research suggests it may in part be due to stigma, such as a fear of being negatively judged or labelled. It is also common for people to hold inaccurate beliefs such as: ‘stress is good for you’; ‘it’s a sign of wellness’, or that ‘stress is a sign of weakness’. This contradicts the evidence on the harmful effects of chronic stress. Moreover, addressing stress is a constructive response to addressing a problem and a sign of great strength.
Self-Care Techniques to Combat Anxiety & Stress
There are many different approaches to addressing anxiety and stress. For moderate to severe symptoms the most efficient and effective way may be to apply an integrated approach that involves receiving personalised therapeutic support. However, for mild symptoms, or as an adjunct to other modalities, the following evidence-based self-care techniques, specifically created to combat stress, may help. These strategies are primarily body-centred approaches with elements of altering cognitions via self-suggestion.
1. Autogenic Training
AT is a self-relaxation method that was developed by German psychiatrist Johannes Heinrich Schultz in the 1930’s. The technique involves either sitting or comfortably lying down and silently stating a set of statements in order to relax all muscles in the body, facilitate a regular heart beat and bring about mental relaxation vis self-suggestions such as ‘I am completely calm and relaxed’. The technique was specifically created by Schultz to reduce symptoms of mental, emotional and physiological stress, which it has proven to do successfully. Moreover, studies have found AT to be beneficial for patients with headaches, hypertension, coronary heart disease, asthma, sleep disturbance, as well as depression and anxiety.
The following video outlines the basic elements of this method: AT
2. Relaxation Response (RR)
RR is a highly effective stress reduction method developed by Herbert Benson in the 1960’s. It is a relatively simple and straightforward procedure that involves identifying a word, phrase, or prayer; relaxing all muscles from feet to head; gently breathing in and then silently stating the word/phrase/prayer on each out breath. Practiced consistently it is proven to reduce symptoms of anxiety and stress.
The method is illustrated by Benson in the following video: RR
3. Abdominal breathing
There is a substantial body of evidence highlighting that the simple act of controlled breathing is highly effective for reducing anxiety and stress. Whilst there is some variation in controlled breathing exercises, belly breathing, also referred to as diaphragmatic breathing, is one of the more simple, yet highly effective approaches to relieve symptoms.
The procedure essentially involves taking a deep breath in, feeling your stomach expand, then slowly breathing out, feeling your stomach deflate. This is contrary to the common approach of chest breathing that involves short breaths and the rising of the chest.
Practiced continuously it will deactivate the ‘fight’, ‘flight’ or ‘freeze’ stress reaction that occurs in response to perceived danger, and facilitate the activation of the parasympathetic branch of the nervous system which will help you feel calmer and relaxed.
The following video outlines how to practice this technique: AB
Remember, chronic anxiety and stress can cause serious illness and will impair your ability to be happy and fully function, therefore, if you or someone you care about suffer from these symptoms then address them immediately.
I hope you find these suggestions useful. If you have any questions or comments then feel free to get in touch.
Take care,
Sadaf
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