Watch “How Your Brain Can Turn Anxiety into Calmness” on YouTube
29 Friday Jul 2022
Posted in Creative Therapy Tools, Therapy
Tag Archives: Stress
Relaxation & stressless
21 Friday Feb 2020
Posted in Handout, Relaxation, Stress, Wellness
Tags
Stress is one reason people report relapsing and using substances/intoxicants. I’ve been teaching a stress less/relaxation class for years and below is one the handouts that participants report is most helpful.:
Change the situation: Avoid – Alter. Change your reaction: Adapt – Accept
1. Avoid unnecessary stress
Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed.
Learn how to say “no” – Know your limits and stick to them.
Avoid people who stress you out –Limit the amount of time you spend with people that cause you stress.
Take control of your environment – If the evening news makes you anxious, turn the TV off.
Avoid hot-button topics –If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
Pare down your to-do list –If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.”
2. Alter the situation
If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future.
Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way.
Be willing to compromise. When you ask someone to change their behavior, be willing to do the same.
Be more assertive. Deal with problems head on, doing your best to anticipate and prevent them.
Manage your time better. Plan ahead and make sure you don’t overextend yourself.
3. Adapt to the stressor
If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
Reframe problems. Try to view stressful situations from a more positive perspective.
Look at the big picture. Will it matter in a month, or a year?
Adjust your standards. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts.
4. Accept what you can’t change
Some sources of stress are unavoidable, in such cases; the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.
Don’t try to control the uncontrollable. Focus on the things you can control such as the way you choose to react to problems.
Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth.
Share your feelings. Talk to a trusted friend or make an appointment with a therapist.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes.
Stress and movement
30 Thursday Jan 2020
Tags
Stress can be indicated when a person becomes stuck/frozen or stopped in a bodily movement that can be described as either gestural, ( movements isolated to parts or part of the body) or postural ( movements carried constantly through the whole body). When there is a continuous flow of movement from gesture to posture and vice versa than the person is considered moving in balance and not not indicated to be in stress. one example of this is something that has come up in the last 20 years of leading stress reduction exercises with groups. I ask the participants how they know they are stressed out and the top answers are:
I notice I am gripping the steering wheel- I notice I am making a fist- I am clenching my teeth-I am clenching my butt.
Each one of these actions is a frozen gesture and they generally use the most “force”, muscle, blood flow of any other component of the body while they are active. Think about it, if you clench your fist the blood flow increases due to the sudden contraction of the muscles, a part of your attention is brought to the area because its being engaged, the rest of the body begins to respond to the clenched fist starting with the arm, shoulders, spine, abdominal muscles and so on ad so on. Suddenly your attention increases to the area dramatically and you realize; “oh I’m clenching my fist….”
The first step to releasing this body stress is the breath. When stressed we tend to hold our breath and/or it becomes shallow breathing. Taking a big breath in and a big breath out begins to increase the oxygen to the brain (and the rest if the body). That big breath also automatically signals to the body on a primal level that the stressor is less and the body begins to relax its muscular contractions. Also when we consciously are taking in a big breath we are exerting voluntary control over our bodies which is the opposite of the stress response which is a involuntary response. This voluntary and controlled breath also signals to the brain on a primal level that the stressor is lessen, resulting in the muscles lessening their contradiction.
Of course simply breathing does not seem like much of an answer for someone who experiences chronic stress/anxiety. But it is one more tool that one can use. Like mindfulness, visualizations, and other techniques, breathing is something that needs to be practiced and the more you practice the more effective it becomes.
Yoga may boost your brain power
29 Wednesday Jan 2020
Posted in brain, Health, Meditation, Relaxation, Wellness, Yoga
Yogis may be enjoying a surprising benefit when they unroll their mats and strike a pose. A new study finds that just 20 minutes of hatha yoga stimulates brain function.
Researchers from the University of Illinois at Urbana-Champaign enlisted 30 subjects to take tests of working memory and inhibitory control, two measures of brain function associated with the ability to focus, retain, and use new information, the researchers said.
Subjects who took a single, 20-minute yoga session were significantly faster and more accurate on their tests than subjects who walked or jogged on a treadmill for 20 minutes.
Participants on the treadmill exercised with the goal of maintaining 60 to 70 percent of their maximum heart rate throughout the exercise session. “This range was chosen to replicate previous findings that have shown improved cognitive performance in response to this intensity,” the researchers said.
“Yoga is an ancient Indian science and way of life that includes not only physical movements and postures but also regulated breathing and meditation,” said study lead Neha Gothe. “The practice involves an active attentional or mindfulness component but its potential benefits have not been thoroughly explored.”
Subjects who practiced yoga performed a 20-minute sequence of seated, standing, and supine yoga postures, with the class ending in a meditative posture and deep breathing.
“It appears that following yoga practice, the participants were better able to focus their mental resources, process information quickly, more accurately and also learn, hold and update pieces of information more effectively than after performing an aerobic exercise bout,” Gothe said.
“The breathing and meditative exercises aim at calming the mind and body and keeping distracting thoughts away while you focus on your body, posture or breath,” she said. “Maybe these processes translate beyond yoga practice when you try to perform mental tasks or day-to-day activities.”
Findings, announced June 5, appear in the Journal of Physical Activity and Health.
A separate study published last month finds that twice-weekly yoga sessions can reduce high blood pressure. In the study, researchers led by Dr. Debbie Cohen of the University of Pennsylvania tracked 58 women and men, aged 38 to 62, for 24 weeks.
Another study published earlier this year in the journal Frontiers in Psychiatry found that the practice may soothe depression and help sleep problems.
Read more:A 20-minute yoga session may boost your brain power – The Denver Posthttp://www.denverpost.com/breakingnews/ci_23413802/20-minute-yoga-session-may-boost-your-brain#ixzz2VoCOdrUU
Stress and movement
09 Wednesday Oct 2019
Tags
Stress can be indicated when a person becomes stuck/frozen or stopped in a bodily movement that can be described as either gestural, ( movements isolated to parts or part of the body) or postural ( movements carried constantly through the whole body). When there is a continuous flow of movement from gesture to posture and vice versa than the person is considered moving in balance and not not indicated to be in stress. one example of this is something that has come up in the last 20 years of leading stress reduction exercises with groups. I ask the participants how they know they are stressed out and the top answers are:
I notice I am gripping the steering wheel- I notice I am making a fist- I am clenching my teeth-I am clenching my butt.
Each one of these actions is a frozen gesture and they generally use the most “force”, muscle, blood flow of any other component of the body while they are active. Think about it, if you clench your fist the blood flow increases due to the sudden contraction of the muscles, a part of your attention is brought to the area because its being engaged, the rest of the body begins to respond to the clenched fist starting with the arm, shoulders, spine, abdominal muscles and so on ad so on. Suddenly your attention increases to the area dramatically and you realize; “oh I’m clenching my fist….”
The first step to releasing this body stress is the breath. When stressed we tend to hold our breath and/or it becomes shallow breathing. Taking a big breath in and a big breath out begins to increase the oxygen to the brain (and the rest if the body). That big breath also automatically signals to the body on a primal level that the stressor is less and the body begins to relax its muscular contractions. Also when we consciously are taking in a big breath we are exerting voluntary control over our bodies which is the opposite of the stress response which is a involuntary response. This voluntary and controlled breath also signals to the brain on a primal level that the stressor is lessen, resulting in the muscles lessening their contradiction.
Of course simply breathing does not seem like much of an answer for someone who experiences chronic stress/anxiety. But it is one more tool that one can use. Like mindfulness, visualizations, and other techniques, breathing is something that needs to be practiced and the more you practice the more effective it becomes.
Relaxation to Reduce Stress, Anxiety, & Depression
31 Wednesday Jul 2019
Posted in Handout, Health, Meditation, mindfulness, Relaxation, Stress, Wellness
Tags
Here is another handout that I often give to clients/patients. I should add that I do all of the ideas in my handouts. No point talking about something if you can walk it too.
The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. What’s more, they also serve a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.
| The relaxation response is not: | The relaxation response is: | |
| laying on the couch
sleeping being lazy |
a mentally active process that leaves the body relaxed
best done in an awake state trainable and becomes more profound with practice |
|
Starting a relaxation practice
A variety of relaxation techniques help you achieve the relaxation response. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi. 
Learning the basics of these relaxation techniques isn’t difficult. But it takes practice to truly harness their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour.
Getting the most out of your relaxation practice
Set aside time in your daily schedule. The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
Don’t practice when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.
Choose a technique that appeals to you. There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The right relaxation technique is the one that resonates with you and fits your lifestyle.
Do you need alone time or social stimulation?
If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the power to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support you’re looking for. Practicing with others may also help you stay motivated.
Research Identifies How Stress Triggers Drug Relapse
26 Friday Jul 2019
Recent research from Brown University could pave the way for new methods of treatment for those recovering from addiction. Researchers identified an exact brain region in rats where the neural steps leading to drug relapse take place, allowing them to block a crucial step in the process that leads to stress-induced relapse.
Prior research has established that acute stress can lead to drug abuse in vulnerable individuals and increase the risk of relapse in recovering addicts. But the exact way that stress triggers the neural processes leading to relapse is still not clearly understood. The Brown study provides new insights on how stress triggers drug abuse, and could lead to more effective treatments for addiction.
According to the study, stress has significant effects on plasticity of the synapses on dopamine neurons in the ventral tegmental area (VTA), the brain region where the neural activities leading to a stress-induced drug relapse take place.
Stress activates kappa opioid receptors (KORs) in the VTA, and the researchers found that by blocking the KORs, they could prevent the rats from relapsing to cocaine use while under stress.
Published this week in the journal Neuron, the study shows blocking these receptors may be a critical step in preventing stress-related drug relapses in humans, as well. The chemical used to block the receptor, “nor-BMI,” may eventually be tested on humans, according to the study’s authors.
“If we understand how kappa opioid receptor antagonists are interfering with the reinstatement of drug seeking we can target that process,” senior study author Julie Kauer said in a statement. “We’re at the point of coming to understand the processes and possible therapeutic targets. Remarkably, this has worked.”
Kauer noted that the study builds upon over a decade of research on how changes in brain synapses relate to behaviors like addiction. The advance is significant, and could accelerate progress towards a medication for those struggling to recover from addiction.
“If we can figure out how not only stress, but the whole system works, then we’ll potentially have a way to tune it down in a person who needs that,” Kauer said.
Exercise reorganizes the brain to be more resilient to stress
19 Wednesday Jun 2019
Posted in brain, Exercise, mental health, research
Physical activity reorganizes the brain so that its response to stress is reduced and anxiety is less likely to interfere with normal brain function, according to a research team based at Princeton University.
The researchers report in the Journal of Neuroscience that when mice allowed to exercise regularly experienced a stressor — exposure to cold water — their brains exhibited a spike in the activity of neurons that shut off excitement in the ventral hippocampus, a brain region shown to regulate anxiety.
These findings potentially resolve a discrepancy in research related to the effect of exercise on the brain — namely that exercise reduces anxiety while also promoting the growth of new neurons in the ventral hippocampus. Because these young neurons are typically more excitable than their more mature counterparts, exercise should result in more anxiety, not less. The Princeton-led researchers, however, found that exercise also strengthens the mechanisms that prevent these brain cells from firing.
Learning healthier ways to manage stress
03 Wednesday Apr 2019
Posted in Anxiety, grounding, Handout, mental health, Psychoeducation, Relaxation, Stress, Wellness
If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.
Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.
Dealing with Stressful Situations: The Four A’s
| Change the situation:
Avoid the stressor. Alter the stressor. |
Change your reaction:
Adapt to the stressor. Accept the stressor. |
1. Avoid unnecessary stress
Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed.
Learn how to say “no” – Know your limits and stick to them.
Avoid people who stress you out –Limit the amount of time you spend with people that cause you stress.
Take control of your environment – If the evening news makes you anxious, turn the TV off.
Avoid hot-button topics –If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
Pare down your to-do list –If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.”
2. Alter the situation
If you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future.
Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way.
Be willing to compromise. When you ask someone to change their behavior, be willing to do the same.
Be more assertive. Deal with problems head on, doing your best to anticipate and prevent them.
Manage your time better. Plan ahead and make sure you don’t overextend yourself.
3. Adapt to the stressor
If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
Reframe problems. Try to view stressful situations from a more positive perspective.
Look at the big picture. Will it matter in a month, or a year?
Adjust your standards. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts.
4. Accept what you can’t change
Some sources of stress are unavoidable, in such cases; the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.
Don’t try to control the uncontrollable. Focus on the things you can control such as the way you choose to react to problems.
Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth.
Share your feelings. Talk to a trusted friend or make an appointment with a therapist.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes.
5. Make time for fun & relaxation
You can reduce stress in your life by nurturing yourself. If you regularly make time for healthy fun and relaxation, you’ll be in a better place to handle life’s stressors.
Healthy ways to relax and recharge
| Go for a walk.
Spend time in nature. Call a good friend. Exercise. Write in your journal. Take a long bath. Light scented candles |
Play with a pet.
Work in your garden. Get a massage. Curl up with a good book. Listen to music. Watch a comedy |
Nurturing yourself is a necessity, not a luxury.
Set aside relaxation time. Include rest and relaxation in your daily schedule..
Connect with others. Spend time with positive people who enhance your life.
Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humor. This includes the ability to laugh at yourself.
6. Adopt a healthy lifestyle
You can increase your resistance to stress by strengthening your physical health.
Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat.
Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
RichardbBrunner 