Controlling Stress Levels With Biofeedback And Other Tips
With the technological revolution came a busier life and that always translates into stressful periods. Luckily, you are not alone if you sometimes feel overwhelmed and there are several things you can do to calm yourself down when you feel the stress is getting too much. By controlling stress with biofeedback you will be able to help yourself quickly and easily.
The stress response is an evolutionary response that developed in cave men to keep them safe. It prepared them for fight or flight from a physical threat by creating chemicals from hormones including adrenaline which helped them fight their aggressor or run away from it. As much as we sometimes would like to react this way as well, it is an inappropriate response in our daily lives.
The key ingredient in biofeedback is paying attention to what your body is telling you. It includes paying attention to body temperature, blood pressure, heart rate, and breathing. Stop for a moment and take note of your automatic body functions. If you are currently in a state of relaxation, you should not notice anything odd about your body temperature or your blood pressure. You should find that your heart is beating at a moderate pace and that your breathing is slow and steady. By checking these things at intervals throughout the day, you will quickly discover what is normal for you.
When your blood pressure starts to rise, you will feel hot in the face. You may sweat a little although it is not warm as your body is automatically attempting to cool itself down. You may hear a rushing in your ears similar to what happens after a run or some other physical exertion as your blood pressure rises. Your breathing may also become quick and shallow or heavy and labored.
When you notice these changes, you can force yourself to quell the stress by first focusing on your breathing. Take slow deep breaths and try to relax. When you have your breathing under control, your blood pressure and heart rate will soon follow. Continue the breathing exercises until you feel them all return to normal.
If you continue to practice this technique, you will eventually be able to recognize a rise in stress level before it becomes severe. Eventually you will even find yourself doing the breathing exercise automatically.
If you feel you are under constant pressure and stress, it is recommended that you visit your health care professional for advice on how to help cope. The chemicals that are created by the fight or flight response build up in your system and can eventually lead to serious health problems such as stroke and heart disease. There are several medications on the market that can supplement your breathing techniques and your doctor will be able to recommend something right for you.
Finally, it is a good idea to keep yourself practicing an active lifestyle. The chemicals created by the stress response can be removed by participating physical activity. Even a fifteen minute walk has been found to reduce these chemicals. If you join a gym or take up a hobby that requires physical exertion, you will be well on the way to stomping out the negative effects of your stressful lifestyle.
Gretchen Robertvine regulates her stress levels with the Heartmath emWave from Better Health Innovations, an industry leader in health, wellness, and fitness.
categories: health,stress