A Healthy Vision

Courtesy of Independent Health’s Corporate Wellness Team

Learning to manage stress is a crucial component of living a healthy lifestyle. Not only can managing your stress improve your mental health, but it also can positively impact your physical well-being and reduce your risk of health-related issues such as high blood pressure and heart disease.

Continuous stress affects more than just your heart. It can have lasting effects on your immune system, hormones, and even your nervous system. But how do we manage stress when it is so common and different for everyone? With April being Stress Awareness Month, here are a few methods to try the next time you’re feeling uneasy:

• Deep breathing. This is something you can do anytime, anywhere. Take a slow, deep breath in and let your stomach or chest expand, then exhale slowly. Repeat as many times as needed. Practicing deep breathing can lower your heart rate and blood pressure.

• Exercise. Movement in almost any form can boost endorphins, which is the feel-good hormone that can help reduce stress and worry. As always, please consult with your doctor before starting a new exercise regimen.

• Guided imagery. This technique helps you use your imagination to take you to a peaceful place to relieve stress and leave you feeling relaxed. To give it a try, find a comfortable place and close your eyes. Take a few deep breaths to help you relax. Imagine somewhere calm or peaceful. Think about the details: what do you see, smell and hear? Take a few minutes to breathe slowly. Think of a return cue. This word is something you can use in the future to bring you back to this place. Allow yourself to “exit” your comfortable place and bring a sense of calm back to the present. Open your eyes.

• Mindfulness meditation. This is a practice that focuses heavily on breathwork and involves focusing the mind to achieve a state of calm and clarity. It trains the mind to concentrate and redirect thoughts, often towards the breath. When we pay attention to our breathing, we are bringing our full attention to being present in the here and now moment.

• Progressive muscle relaxation. This technique calls for tightening individual muscles in your body and then releasing the tension. Do one muscle group at a time.

There’s no one way to control stress. Give any of the above recommendations a try the next time you are feeling stressed, anxious, or in need of a reset.

If you’re feeling overwhelmed and unable to cope, you should speak with your doctor. You can also view additional articles and videos related to reducing stress and practicing mindfulness through Independent Health’s online Healthwise tool.