Stress Reduction Techniques that have been Clinically Tested

Stress Reduction Techniques that have been Clinically Tested

There are a lot of stress reduction techniques that have been clinically tested for you to try and apply when you feel stressed. Whether stress is good or bad depends on your definition. Every person experiences some amount of stress at some point in their life. If you define it properly, you will realize that the pressures of everyday life, such as working to pay your bills or catching a bus, are beneficial.

On the other hand, if you do not motivate yourself to work or are always late, you may be in trouble. Although job pressures may cause you to feel anxious, depressed, or have health issues, stress may be reduced if they do. In this article, we'll look at the consequences of stress. You will also discover medically tested stress reduction techniques.


Stress Affects the Body and Mind

An individual's body is prepared to fight or escape danger in optimal conditions. When danger appears, a series of chemical reactions take place, causing a chemical cascade. Nonetheless, your body releases hormones such as adrenaline and cortisol when facing danger. These hormones allow your body to be strong, fast, and injury-resistant. Your body gradually regulates hormone levels after the danger has passed.

In contemporary life, most dangers do not necessitate fighting or running away. However, any stress can cause the same biochemical reactions. When unpleasant situations become excessively repetitive or chronic, the problem occurs. For example, many studies show that chronic stress may cause prolonged and excessive cortisol secretion into the blood. This can lead to poor immune function, weight gain, high blood pressure, heart disease, and other problems.

Below are some symptoms of chronic stress you might experience:

  1. Headache
  2. Upset stomach
  3. Fatigue
  4. Overeating or undereating
  5. Lack of sleep
  6. Forgetfulness
  7. Back and Joint pain
  8. llegal drug and Alcohol abuse
  9. Depression, Anxiety, and Irritability

It is detrimental to your health if you deal with a tough task, a difficult family scenario, economic hardship, or medical issues. Mental health problems such as anxiety and depression can be worsened by or caused by chronic stress in addition to these situations. These situations should be altered, if possible, but sometimes life is not so simple. Therefore, researchers and mental health professionals have developed approaches to help manage stress.

Progressive Muscle Relaxation for Stress Reduction Techniques

To begin with, you should seek out a private, secluded spot where you won’t be disturbed for at least 10 to 15 minutes. You should tense and release different muscles in your body to achieve this goal. You should perform this technique initially when you feel relaxed.

The procedure for progressive muscle relaxation is as follows:

  1. Focus on a specific muscle group, such as your eyes or one hand.
  2. Focus on contracting a muscle group as hard as you can for 10 seconds.
  3. Concentrate on tightening the muscle.
  4. Feel the tension being released as you relax your muscles for 10 seconds.
  5. Do this routine with a different muscle group.

Repeating this process with other muscle groups can focus on your arm, leg, chest, abdomen, or other facial areas (jaw). To achieve this, you must become very aware of the distinction between tension and relaxation.

Once you have mastered this technique in a calm state, you may employ it to calm yourself down when you are anxious. This will decrease your level of stress.

Breathing Exercises for Stress Reduction Techniques

Breathing exercises allow you to regulate your breathing and reduce stress. When you become anxious, your breathing increases and becomes shallower. This makes you feel as if you are suffocating, which adds to your panic. Learning and practicing this technique is best when you are not anxious.

These are the steps:

  1. Focus on drawing in air from your belly as you inhale slowly through your nose.
  2. Take a deep breath for about 1 to 2 seconds.
  3. Breathe out slowly through your mouth.
  4. Take a second or two to breathe in slowly again.

Control your breathing and emphasize the time after you inhale and exhale. The key to this approach is to pay attention to breathing actively. It is crucial to focus on drawing breath in from the pit of your stomach rather than your chest and shoulders. With adequate preparation, you may use breathing exercises in stress reduction techniques.       

Old woman sitting on the beach looking away

Cognitive Behavioral Therapy

Working with a mental health professional knowledgeable in cognitive behavioral therapy (CBT) is one method of learning CBT self-help tactics. Self-help methods are also available, but guided therapy is perhaps more advantageous. CBT aims to enable you to identify and alter your thinking patterns. As anybody who has experienced stress can attest, you may have difficulty “going around and around” in your head with your thoughts. 

Challenging the Negative  

One of the CBT methods is “Challenging the Negative.” This CBT technique trains you to test your thoughts. During stressful encounters, we might tend to exaggerate or think negatively. For example, you might think that being late to a gathering is the world's end. To challenge this notion, you might ask yourself:

  1. Is what I think based on facts?
  2. What evidence is there to show that my thoughts are not true?
  3. What are the same thoughts I would share with a friend?
  4. Has this ever happened? What were the results?
  5. What is the most undesirable thing that could occur in this situation?
  6. Am I being punished harder than this?
  7. In what ways will this event impact my life in five years?

By learning to understand and manage your thoughts after some coaching sessions with a therapist, you can eventually see things more realistically can help in stress reduction techniques.               

Your RR program selects a non-verbal relaxation trigger, such as a word, phrase, thought, prayer, or physical motion. During times of distress, your brain is distracted, and your body's responses are lowered by repeating this relaxation trigger repeatedly. Focus on your relaxation trigger to redirect your brain's attention away from your concerns.

Inclusion of RP Program

RR includes visualization, yoga, meditation, and tai chi, which alter which part of the brain is activated. The relaxation response can be used with other techniques, such as progressive muscle relaxation and breathing exercises.

It is important to practice the relaxation response during calm periods in order to be able to use it.

Long-term Vision for Stress Reduction Techniques

All these stress-busting techniques require a lot of practice. Why is that? When you're in a stressful circumstance, it isn't easy to concentrate on relaxation. Driving a car is a good example. You wouldn't begin learning to drive in rush hour, would you? The same principle applies to stress reduction techniques. 

Preparing beforehand helps in two ways. Firstly, your overall stress level is decreased as you practice. We all carry a little extra stress that we'd like to eliminate. By practicing stress reduction, you minimize your daily emotional burden. As a result, you are better capable of handling new problems.

Lifestyle Habits for Stress Reduction Techniques

Your lifestyle might benefit from a change if you are under a lot of pressure. Here are some day-to-day things you can do to reduce your overall stress levels:

  1. Sleep is important and should account for between seven and eight hours.
  2. Be cautious about consuming too much alcohol or taking illegal drugs.
  3. Even just walking 10 to 15 minutes a day can help clear your head if you get regular exercise.
  4. Keeping a journal can help you organize your thoughts.
  5. If stress begins to interfere with your daily activities, you should see your doctor or mental health care professional.
  6. Having a trustworthy friend to talk to can help reduce stress.

These are the Signs:

There are certain indications that stress is adversely impacting your daily activities, and in that case, you should see your physician or mental health care specialist.

  1. An overwhelming sense of anxiety or panic.
  2. Sleeping problems and downcast moods are symptoms of depression.
  3. An excessive intake of food or a lack of appetite.
  4. An excessive gain or loss of weight.
  5. Having serious problems in personal relationships


Remember, everyone experiences stress in life, but it doesn't have to control your life. You can improve your mood and reduce the impact stress has on you by using the strategies and suggestions provided here. If you feel things are getting out of hand, don't be afraid to seek assistance.


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