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Q: Can you share some practical, simple strategies to reduce stress?

Stress is a natural response to certain triggers, such as danger, traumatic events, or feeling overwhelmed with daily living. The body reacts to stress by raising the heart rate and increasing perspiration. It isn't uncommon to experience chest pains, or pains in other parts of the body. Stress can be associated with anxiety and memory issues, and can affect concentration. Although stress is a normal biological function, it can be detrimental to your health when experienced for prolonged periods of time. Chronic stress can lead to a weakened immune system, which can make you more susceptible to illness. Here are some simple strategies to help you better manage stress.

  1. Deep breathing: Breathing deeply through your diaphragm is an effective stress reliever. Instead of breathing through the diaphragm, we often breathe through the top of our lungs. A strategy to implement the deep breathing technique is to place one hand on the middle of your chest, and the other hand on your abdomen. When done properly, you should feel your abdomen rising while your chest remains still. This technique promotes more conscious breathing.
  2. Exercise: Exercise is not only a great way to get in shape but a great way to "clear the mind." When you are physically active, you have less time to focus on the negative aspects of your life. Another important benefit of exercise is that it causes your body to produce endorphins. Endorphins are pleasure-producing hormones that make us feel good.
  3. Mindfulness/Meditation: Scientific evidence has proven meditative practices can reduce daily stress. A core element of meditation is "being in the moment," and not focusing on the past or future. Various meditative techniques include complete focus on the breath or a mantra. When practicing mindfulness, remember to exude acceptance, patience, and openness.

Hollee Stamper-Gimbar
Brain Injury Day Treatment Services