The document discusses stress reduction techniques including physical exercise, eliciting the relaxation response through breathing meditation, and producing the relaxation response. It recommends incorporating 30 minutes of physical exercise at least 3 days a week, as well as daily 10-15 minute sessions of deep breathing meditation and relaxation response exercises to help manage stress and anxiety. Breathing meditation is described as a powerful relaxation technique that focuses on deep abdominal breathing to reduce tension.

1. Stress Reduction Presentation
Written Assignment #3
by
Caris Jeanne DeCenty
Thomas Edison State College
SOS320 The Management of Stress and Tension
October 13, 2014

2. Stress Reduction
Stress Management
“is an organized system of activities and techniques designed to
immediately reduce the impact of various stressors or be a
conditioning process that promotes preventative resistance to stress.”
(Girdano, et al, 2013)
…….

3. Choosing Relaxation Techniques for
Stress Reduction
According to Robinson, et al(2013):
There is no single relaxation
technique that is best for everyone.
When choosing a relaxation technique,
consider your specific needs, preferences,
fitness level, and the way you tend to react to
stress.
The right relaxation technique is the one that
resonates with you, fits your lifestyle, and is
able to focus your mind and interrupt your
everyday thoughts in order to elicit the
relaxation response.
In many cases, you may find that alternating
or combining different techniques will keep
you motivated and provide you with the best
results.
As stated by Girdano, et al (2013), each
individual should be considered from
“numerous and varied perspectives,
incorporating mental, physical,
philosophical or spiritual, social, and
environmental interactions”
such as:
• Attitudes
• Values
• Personality
• Emotional development
• Ability to relax
• Diet
• Physical activity patterns
• Ability to modify lifestyle
…..

4. • Physical exercise
• Eliciting the relaxation response with a 2 step method
• Producing the relaxation response with breathing meditation
~As one who suffers from generalized anxiety, the best results in achieving
stress reduction would be incorporating the recommended schedule:
• Physical exercise 30 minutes or more at least 3 days a week
(any type and can be broken into several short sessions on a given day)
• Eliciting the relaxation response 10 to 15 minutes 1-2 times daily
• Breathing meditation 5-10 minutes 1-2 times daily.
…..
~Barriers of time and scheduling can be overcome by effectively setting aside a
few minutes a few times a day to routinely practice these simple exercises.
The following
Stress Reduction Presentation combines:

5. According to Girdano, et al (2013):
A stressor is any condition or event that causes a stress response.
Stressors can be physical, emotional, intellectual, social, economic, or
spiritual. A stressor may be real or imagined; however, the response to the
stressor (i.e., the human stress response) is always real.
W.B. Cannon (1939) first defined stress as “the fight-or-flight syndrome:
When one becomes stressed, the proper use of that stress is either to fight off the
threat or to run from it.”
The Stress Response

6. During the stress response,
the hypothalamus releases
hormones (cortisol, norepinephrine
and adrenaline) that flow throughout
the entire body causing the heart
beat and blood flow to increase.
The hormonal stress by-products
flow through the body until they are
reabsorbed or gradually used.
The systematic effects on the body’s
organs can be damaged by over
exposure to stress response cycles.
The Stress Response

7. Counteracting
Overactive Fight or Flight Response
According to Neimark (n.d.), the simplest way to counteract the physiological
activity of the fight or flight response is by physical exercise. The natural
conclusion of fight or flight is vigorous physical activity. Exercising metabolizes
excessive stress hormones restoring homeostasis and returning the body to a
more relaxed state.
"For the purpose of stress reduction and counteracting the fight or flight
response, we do not need to exercise for 30 to 40 minutes. Any form of activity
where we "work up a sweat" for five minutes will metabolize and prevent the
excessive buildup of—stress hormones effectively counteracting the ill effects of
the fight or flight response, drawing it to its natural conclusion..“ (Neimark, n.d.)

8. Counteracting
Overactive Fight or Flight Response“Frequent repetitions of short exercise are easy to fit into busy schedules. For full
cardiovascular fitness, longer periods of exercise do have additional benefits, but
for the purpose of stress reduction, mini-exercise sessions are practical, effective
and beneficial.
Exercise increases our natural endorphins, which help us to feel better. When we
feel good, our thoughts are clearer, our positive beliefs are more accessible and
our perceptions are more open. When we feel tired and physically run down, we
tend to focus on what’s not working in our lives—similar to a cranky child needing
a nap. It is difficult to be, feel or think positive when we are exhausted, sleep
deprived or physically out of condition.”(Neimark, n.d.)

9. What Is the Relaxation Response?
“The relaxation response, discovered by the inspirational author and Harvard
cardiologist, Herbert Benson, M.D., represents a hard-wired antidote to the fight
or flight response. The relaxation response corresponds to a physical portion of
the brain (located in the hypothalamus) which—when triggered—sends out
neurochemicals that almost precisely counteract the hypervigilant response of
the fight or flight response.” (Neimark, n.d.)
……….

10. Eliciting the Relaxation Response
Neimark, (n.d.) suggests the following simple two-step method to elicit the
physiological benefits of the relaxation response:
 “The key to deriving the benefits of the relaxation response is to practice it at least 10 to 15 minutes,
once or twice a day. This will produce the maximum benefit.
1. Focus on a word or phrase that has a positive meaning to you.
Such words as "one," "love" and "peace" work well.
Effective phrases might also include "The Lord is my shepherd, I shall not
want," "God grant me serenity," or "Lord, make me an instrument of your
peace.“
2. When you find your mind has wandered or you notice any intrusive
thoughts entering your mind, simply disregard them and return your focus
to the word or phrase you chose.
 Practicing the two steps above will elicit the relaxation response and deliver beneficial physiological
and emotional benefits as predictably as flipping a light switch.

11. As per Robinson, et al
(2014): A variety of
different relaxation
techniques can help you
bring your nervous
system back into
balance by producing
the relaxation response.
The relaxation response
is not lying on the couch
or sleeping but a
mentally active process
that leaves the body
relaxed, calm, and
focused.
Learning the basics of
relaxation techniques is
not difficult, but it does
take practice.
If that sounds like a
daunting commitment,
remember that many
techniques can be
incorporated into your
existing daily schedule—
practiced at your desk
over lunch or on the bus
during your morning
commute.
The following is
Relaxation Technique 1:
Breathing Meditation. .
…………..
Producing the Relaxation Response

12. With its focus on full, cleansing breaths, deep breathing is a
simple, yet powerful, relaxation technique.
It’s easy to learn, can be practiced almost anywhere, and provides
a quick way to get your stress levels in check.
Deep breathing is the cornerstone of many other relaxation
practices and can be combined with other relaxing elements
such as aromatherapy and music.
All you really need is a few minutes and a place to stretch out.
Relaxation Technique 1:
Breathing Meditation for Stress Reduction

13. The key to deep breathing is to breathe deeply from the
abdomen, getting as much fresh air as possible in your lungs.
When you take deep breaths from the abdomen, rather than
shallow breaths from your upper chest, you inhale more oxygen.
The more oxygen you get, the less tense, short of breath, and
anxious you feel.
Practicing Deep Breathing Meditation

14. Sit comfortably with your back straight.
Put one hand on your chest and the other on your stomach.
Breathe in through your nose.
The hand on your stomach should rise.
The hand on your chest should move very little.
Exhale through your mouth, pushing out as much air as you
can while contracting your abdominal muscles.
The hand on your stomach should move in as you exhale,
but your other hand should move very little.
continue Deep Breathing Meditation

15. Continue to breathe in through your nose and out through your
mouth.
Try to inhale enough so that your lower abdomen rises and falls.
Count slowly as you exhale.
If you find it difficult breathing from your abdomen while sitting
up, try lying on the floor.
Put a small book on your stomach, and try to breathe so that the
book rises as you inhale and falls as you exhale.
For more relaxation techniques visit
http://helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm
continue Deep Breathing Meditation

16. “The most effective stress management is holistic and multidimensional, and
it includes activities that alter one’s relationship with the environment,
strengthens one’s relationship with other people in the social milieu, mitigates
stress promoting personality characteristics and belief systems, and
encourages relaxation.” (Girdano, et al, 2013, p. 13)
In conclusion, after a week of routinely practicing the
aforementioned stress reduction methods, I experienced a significant
decrease in overall tension. Focusing on deliberate methods to reduce
stress has in itself yielded a calmer, less easily agitated state of mind. I
found myself able to cope with stressful situations in a more productive way
and noticed less hostile reactions to every day stressors like traffic, customer
service workers and grocery lines.
Stress Reduction

17. Girdano, D., Dusek, D. & Everly, G. (2013). Controlling stress and tension, 9th edition.
Illinois: Pearson Education Inc.
Neimark, N. (n.d.). What is the "fight or flight response?" Retrieved from
http://thebodysoulconnection.com/EducationCenter/fight.html
Robinson, L., Segal, R., Segal, J. & Smith, M. (2014, Oct). Relaxation techniques for stress
relief. Retrieved from
helpguide.org/articles/stress/relaxation-techniques-for-stressrelief.htm
(2014). Stars Template downloaded from presentationmagazine.com
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References