Stress Management Part 4: Dena HesterStress Management Part 4: Dena HesterAs you learned earlier, the relaxation response assists in reversing the stress response. The same system that revs up the stress responses can turn it off. As soon as you decide asituation is no longer dangerous or stressful, your brain shuts down the stress response. Within minutes, the fight or flight response is over. Your metabolism, heart rate, breathing rate, muscle tension, and blood pressure all return to their normal levels. This is a restorative process. Remember that when we talk about the stress response, that a relaxation response is the natural follow-up to stress.I am Dena Hester, Program Coordinator Senior for Wellness and Health Promotion. I will be your instructor for Part 4 of this course, Implementing a Relaxation Practice.Taking a few minutes to refresh and relax your mind and body can help turn a stressful situation into one that is much more manageable. This demonstrates the importance of implementing a relaxation practice to help you manage your stress.Examples of relaxation practices are listed in the slide. Abdominal breathing, belly breathing, focuses on deep, rhythmic breaths. The purpose is to bring in more oxygen to the body, so that it can be used to provide energy throughout the body. Focusing on your breath will help you relax your mind and body.Progressive muscle relaxation is a technique that involves voluntary relaxation through systematic tensing and relaxing of different muscle groups. You will learn how to identify tense versus relaxed muscles, while focusing on deep abdominal breathing.Mental imagery is a technique in which you focus on positive images in your mind. You use your imagination to create or recreate and enjoy a situation that is very relaxing. The more intensely you imagine the situation, the more relaxing the experience will be.Yoga is a system of exercises which help you with control of your body and mind. It alsofocuses on your breathing and the alignment of your body. Meditation is a form of alternative medicine that brings about mental calmness and physical relaxation by suspending the stream of thoughts that normally occupy the mind. It is a state in which the body is consciously relaxed and the mind is allowed to become calm and focused.Biofeedback is the process of tuning in to your body and learning how to interpret the signals it is sending. For example, when you notice your lips are parched or you have a dry throat, you search for something to drink. When you notice your stomach rumbling with hunger, you look for something to eat.ASU 101: The ASU Experience Arizona State UniversityThe simplest biofeedback mechanism is a skin thermometer; for example, a biodot, a miniature skin thermometer you place on your hand. It can alert you to subtle changes in skin temperature which accompany the stress response. The biodot will change color based on how stressed you feel. The more relaxed, the lighter the color of the biodot, andthe warmer the temperature reading.To practice abdominal breathing, sit upright in a comfortable chair. Have a good stretch, then let your shoulders and arms relax. Close your eyes. Ease the tension in your face and neck. Relax your arms, chest, and legs. Feel the tension leave your body. Breathe deeply from your stomach, allowing your abdomen to rise and fall as you breathe. As you breathe in, think “I am calm,” and ask you breathe out, think “I am blowing stress out.” Do this with several breaths. When you are ready, slowly open your eyes and continue your day feeling a bit more relaxed. This exercise can be done at any time whenyou are feeling too much stress.To practice progressive muscle relaxation, seek out a relatively quiet, distraction-free environment. Take a deep breath in and let it out slowly. Next, you will isolate each part of your body, tighten it, and then slowly relax. We will practice with relaxation of the face. Begin with making wrinkles on your forehead by lifting your eyebrows. Feel the tightness. And now, let go. Next, close both eyes tightly shut. Feel the tightness in the muscles. And now, let go. Take a deep breath in, hold it, and now, let it out slowly. Continue to breathe deeply as you clench your jaw tightly. Feel the tightness in the muscles. And now, let go. Next, press your lips firmly together. Feel the tightness in the muscles. And now, let go.As you progress through each part of the body, remember to stay mindful. Stay in the moment.Mental imagery is a healthy way to cope that involves imagining you are in one of your most favorite places, or doing one of your favorite things. Close your eyes and picture the following. Imagine that you are on a beach. The sunshine is glowing in your face. Your body feels nice and warm. The sound of the ocean waves is soothing, and you can feel the cool, grainy sand under your feet. Think about how this feels, sounds, smells, and looks.Keeping your eyes closed, now picture the following. Imagine that you are in the park, sitting under a tree during the fall season. The breeze is cool across your face. You are listening to one of your favorite songs, and you can hear the birds singing. Think about how it smells, looks, sounds, and feels. When you are ready, open your eyes.[End of Audio]ASU 101: The ASU Experience Page
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