Techniques for Treating Adjustment Disorder

Adjustment disorder is characterized by emotions and behaviors associated

with a stressful event that lead to difficulties in work, school, and
relationships. Seen as a temporary condition usually lasting about six months,
treatment is focused upon helping a person cope with the stressful situation or
making a transition in a more productive manner. Psychotherapy is the choice
of treatment for this disorder, with an emphasis on the event or situation, its
impact upon the person's life, and how the person can move on from the
effects the event had.
The Treatment Process
The treatment process involves:

 A period of assessment
 Choosing a course of treatment that will help fulfill treatment goals
 Assessment to ensure there is a difference in thoughts, feelings, and behaviors after
treatment
After the psychotherapist performs an assessment to gather information about the stressful event,
how it's contributing to areas of difficulty in your life, how it compares with how you were doing
before the stressful event, and any co-occurring disorders such as depression, the therapist will
create a treatment plan containing specific goals to resolve the difficulties you are experiencing.

Psychotherapy treatments for adjustment disorder focus upon goal-oriented activities and
psychoeducation about possible causes of stress, reframing stressful situations, and developing
new coping strategies.

Medications are occasionally used to treat aspects of the disorder that mirror other symptoms of
other disorders. Social support is often a focus of the therapy, along with group therapy, to treat
adjustment disorder. Self-helping strategies are often overlooked and should be considered.

Psychotherapy
Short-term psychotherapy strategies are usually used for most cases of adjustment disorder.
While treatment for adjustment disorder has not been widely studied, there are currently many
different types of therapies used to treat adjustment disorder.

The American Psychiatric Publishing Textbook of Psychiatry found two types of therapies
effective in the treatment of adjustment disorder.

 Mirror Therapy: Patients sit in front of a mirror and are asked to examine the image in the
mirror. Acceptance of oneself as a whole person is encouraged. The results of this therapy
 when used for people who had heart attacks was superior when compared with Gestalt
therapy and medical conversation in the treatment for adjustment disorder.
 Activating Therapy: This is a type of cognitive behavioral therapy that focuses on
performing a set of activities to reclaim personal power over one's life or situation and to
develop coping mechanisms. This therapy was effective for people experiencing long-term
unemployment.
Psychiatric Advanced Practice Nursing: A Biopsychosocial Foundation for Practice described
many different types of interventions used for adjustment disorder. Some of the treatments for
adjustment disorder are dependent upon the situation of the client. Some example are:

 BICEPS: BICEPS stands for "brevity, immediacy, centrality, expectancy, proximity, and
simplicity." Known as a "first aid" application for emotions, it is used to focus upon the
problem and come up with solutions that will work right away so the person can resume a
normal life after a stressful event. It helps the person learn the coping mechanisms that can
be applied to bring the client relief with immediacy.
 Psychotherapy: Psychotherapy is still the top choice for the treatment of adjustment
disorder. Examples of psychotherapies include short-term therapies, such as Brief Dynamic
Therapy, and Supportive Therapy.
 Brief Dynamic Therapy helps people identify what behaviors, thoughts, and feelings
are contributing to their present difficulties in coping with their present situation. This
has been found to help people with depressive symptoms with adjustment disorder.
 Supportive Therapy concentrates on helping people reason through their thoughts and
emotions to get back control in their lives. Supportive Therapy focuses upon resolving
feelings about the stressful situation or event, decreasing symptoms, and building the
skills necessary to adapt and cope with the situation.
 Eye Movement Desensitization and Reprocessing Therapy (EMDR): Emotional turmoil,
according to the principles of EMDR, is caused by past images and thoughts associated with
a stressful event. When the stressful event is focused upon in therapy, the therapist has the
client visually follow the therapist's finger across the client's "field of vision" and uses
tapping and sounds in order to reprogram associations made with a painful past event. This
therapy is effective with adjustment disorder with anxiety symptoms, but not as much with
adjustment disorder with depressive symptoms.

Medications
Because the symptoms of adjustment disorder overlap with anxiety and mood disorders,
sometimes medications that are used to treat the symptoms of other disorders will be used to treat
the same symptoms within adjustment disorder. Using medications for the treatment of
adjustment disorder should be done so with caution.

 Benzodiazepines are occasionally used to alleviate anxiety and insomnia associated with
anxiety-related adjustment disorder. These should be used with caution, especially where
addiction to other substances are an issue.
 Antidepressants are sometimes used when symptoms overlap with mood disorders.
  A trial using etifoxine and buspirone to treat adjustment disorder with anxiety were shown
to be effective.
 Some herbal remedies were shown to be effective in treating anxiety in adjustment
disorder. Euphitose (EUP) is a combination of six types of herbs, which include passion
flower and valerian root, and was more effective than the placebo group in treating anxiety
in adjustment disorder.
The course of medications usually lasts several weeks. The patient is weaned off the medications
when the stressful event has passed and the patient develops new, healthy ways of handling
stressful events in therapy.

Social Support and Group Support

Using your social support system can be very helpful in alleviating stress. Social support and
group support are viewed as self-help strategies one can use to alleviate symptoms of adjustment
disorder and are often used in conjunction with psychotherapy. For instance, if a person going
through divorce has adjustment disorder, the person might find group therapy that is targeted for
newly divorced people helpful.

Get the Help You Need

Since psychotherapy is the treatment most often used for adjustment disorder, it is important to
gain the help of a mental health professional as soon as possible to treat adjustment disorder.
Treatment outcomes are very positive; getting help as soon as possible will help you recover
from the stressful event sooner rather than later.

10 Relaxation Techniques That

Zap Stress Fast
By Jeannette Moninger

Listen

Relax. You deserve it, it's good for you, and it takes less time
than you think.
You don't need a spa weekend or a retreat. Each of these
stress-relieving tips can get you from OMG to om in less than
15 minutes.
1. Meditate
A few minutes of practice per day can help ease anxiety.
“Research suggests that daily meditation may alter the brain’s
neural pathways, making you more resilient to stress,”
says psychologist Robbie Maller Hartman, PhD, a Chicago
health and wellness coach.
It's simple. Sit up straight with both feet on the floor. Close
your eyes. Focus your attention on reciting -- out loud or
silently -- a positive mantra such as “I feel at peace” or “I love
myself.” Place one hand on your belly to sync the mantra with
your breaths. Let any distracting thoughts float by like clouds.
2. Breathe Deeply
Take a 5-minute break and focus on your breathing. Sit up
straight, eyes closed, with a hand on your belly. Slowly inhale
through your nose, feeling the breath start in
your abdomen and work its way to the top of your head.
Reverse the process as you exhale through your mouth.
“Deep breathing counters the effects of stress by slowing
the heart rate and lowering blood pressure,” psychologist
Judith Tutin, PhD, says. She's a certified life coach in Rome,
GA.
 SLIDESHOW

12 Basic Yoga Poses

Start

3. Be Present
Slow down.
“Take 5 minutes and focus on only one behavior with
awareness,” Tutin says. Notice how the air feels on your face
when you’re walking and how your feet feel hitting the ground.
Enjoy the texture and taste of each bite of food.
When you spend time in the moment and focus on your
senses, you should feel less tense.
4. Reach Out
Your social network is one of your best tools for handling
stress. Talk to others -- preferably face to face, or at least on
the phone. Share what's going on. You can get a fresh
perspective while keeping your connection strong.
5. Tune In to Your Body
Mentally scan your body to get a sense of how stress affects it
each day. Lie on your back, or sit with your feet on the floor.
Start at your toes and work your way up to your scalp, noticing
how your body feels.
“Simply be aware of places you feel tight or loose without
trying to change anything,” Tutin says. For 1 to 2 minutes,
imagine each deep breath flowing to that body part. Repeat
this process as you move your focus up your body, paying
close attention to sensations you feel in each body part.
6. Decompress
Place a warm heat wrap around your neck and shoulders for
10 minutes. Close your eyes and relax your face, neck, upper
chest, and back muscles. Remove the wrap, and use a tennis
ball or foam roller to massage away tension.
“Place the ball between your back and the wall. Lean into the
ball, and hold gentle pressure for up to 15 seconds. Then move
the ball to another spot, and apply pressure,” says Cathy
Benninger, a nurse practitioner and assistant professor at The
Ohio State University Wexner Medical Center in Columbus.
7. Laugh Out Loud
 VIDEO

Meditation 101

Watch Now

A good belly laugh doesn’t just lighten the load mentally. It

lowers cortisol, your body’s stress hormone, and
boosts brain chemicals called endorphins, which help your
mood. Lighten up by tuning in to your favorite sitcom or video,
reading the comics, or chatting with someone who makes you
smile.
8. Crank Up the Tunes
Research shows that listening to soothing music can lower
blood pressure, heart rate, and anxiety. “Create a playlist of
songs or nature sounds (the ocean, a bubbling brook, birds
chirping), and allow your mind to focus on the different
melodies, instruments, or singers in the piece,” Benninger
says. You also can blow off steam by rocking out to more
upbeat tunes -- or singing at the top of your lungs!
9. Get Moving
You don’t have to run in order to get a runner’s high. All forms
of exercise, including yoga and walking, can
ease depression and anxiety by helping the brain release feel-
good chemicals and by giving your body a chance to
practice dealing with stress. You can go for a quick walk
around the block, take the stairs up and down a few flights, or
do some stretching exercises like head rolls
and shoulder shrugs.
10. Be Grateful
Keep a gratitude journal or several (one by your bed, one in
your purse, and one at work) to help you remember all the
things that are good in your life.

SLIDESHOW

12 Basic Yoga Poses

Start

“Being grateful for your blessings cancels out negative

thoughts and worries,” says Joni Emmerling, a wellness coach
in Greenville, NC.
Use these journals to savor good experiences like a child’s
smile, a sunshine-filled day, and good health. Don’t forget to
celebrate accomplishments like mastering a new task at work
or a new hobby.
When you start feeling stressed, spend a few minutes looking
through your notes to remind yourself what really matters.

15 Stress Management Techniques That Work

Well … and Fast
By Deane Alban

Views: 14,279

Effective stress management techniques can help counter the negative

effects of stress in your life. Try these proven fast and reliable stress
remedies.

You can’t avoid all stress, nor would you want to. A little stress is actually a good
thing.
It temporarily boosts motivation and concentration, plus it keeps life interesting.
(1)

But if you find yourself feeling overwhelmed, anxious, forgetful, or exhausted,

you may be burdened with too much stress.

And that can make you sick — 90% of all doctors’ visits are stress-related. (2)

Stress can make you unhappy, increasing your risk for anxiety and
depression. (3)

There are many stress management techniques but some, like counseling or
biofeedback, require a long-term commitment and you might not feel the effects
for weeks.

If stress is a problem for you right now, here are some things you can do today.

These techniques will not only have you feeling more relaxed within minutes, but
they are powerful enough that regular practice can help you reduce your stress
levels permanently.

1. Diaphragmatic Breathing
Stress reduction doesn’t get any easier, or more fundamental, than learning how
to breathe properly.

When you’re under stress, your chest feels tight and your breathing becomes
shallow and rapid.

This is a hardwired response to danger that is supposed to be temporary.

But most adults breathe this way all the time which unfortunately keeps us in a
“flight or fight” mode.

The most basic breathing exercise is to consciously breathe from your diaphragm.

As you slowly inhale and exhale, concentrate on keeping your chest still while
expanding and contracting your stomach.
A few minutes of diaphragmatic breathing will lower levels of the stress hormone
cortisol and stimulate the parasympathetic nervous system to evoke a state of
calm. (4)

Related articles on Be Brain Fit:

Breathing Exercises for Anxiety Relief

2. Meditation
Meditation is undoubtedly one of the best stress management techniques known.

Meditation makes you more resilient and less reactive to stress by decreasing the
number of neurons in your amygdala, the area of the brain associated with fear,
anxiety, and stress. (5)

It increases levels of the calming

neurotransmitter GABA (gamma-aminobutyric acid).

GABA puts the brakes on brain activity, letting you relax. (6)

Meditation helps you quiet your mind and master negative

thought patterns which are often the root cause of stress. (7)

✓Zen12 Meditation Mental clarity, focus and calm in 12 minutes a day

Until you’re experienced at meditation, I recommend listening to guided
meditations or audio files that incorporate binaural beats or brainwave
entrainment.
These approaches will help induce a relaxed state very quickly.

You can download free meditation audio files at Zen12 or OmHarmonics.

Related articles on Be Brain Fit:

Evidence-Based Health Benefits of Meditation

Meditation for Beginners: A Practical Guide for Success

Binaural Beats: A Meditation Shortcut

3. Mindfulness Meditation
There are many kinds of meditation, and one that stands out for stress relief is
mindfulness meditation. (8)

It’s the meditation of choice among those facing unusual levels of on-the-job
stress such as Wall Street brokers, Silicon Valley entrepreneurs, and US military
personnel. (9, 10, 11)

Mindfulness actually builds a bigger and better brain.

It increases the amount of gray matter, the volume of the hippocampus, and
the thickness of the cortex while it decreases the size of the amygdala, the fear
center of your brain. (12, 13)

It also improves connectivity between various regions of the brain. (14)

Related articles on Be Brain Fit:

Using Mindfulness Meditation to Overcome Anxiety

4. Yoga
It’s estimated that more than 15 million Americans practice yoga regularly. (15)

One reason for the explosion in interest in this 5,000-year-old practice is

that people are looking for a way to de-stress. (16)

Any kind of physical exercise will reduce stress, but yoga excels at it.
Yoga slows your breathing and heart rates, lowers blood pressure, and increases
heart rate variability. (17)

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and value

Just a single one-hour session of yoga can increase GABA by 27%. (18)

If you want to target feelings of stress or anxiety, you’ll find yoga poses
specifically for stress at Yoga Journal.

If you’re concerned you aren’t flexible enough, give the ancient martial arts tai chi
or qi gong a try instead.

They offer similar relaxation benefits but flexibility is not required.

Related articles on Be Brain Fit:

The Many Mental Health Benefits of Yoga

5. Guided Imagery
Guided imagery is a powerful technique that uses your innate power of
visualization to achieve goals and improve performance.

It’s most commonly used for stress reduction, healing, and changing
behaviors. (19)

Legendary sports figures and Olympic teams use it to achieve peak performance.

Over 200 studies have proven its many health benefits. (20)

It’s so beneficial, it’s even covered by some insurance plans! (21)

But there’s no reason you can’t use guided imagery on your own.

We’ve compiled a list of university websites that offer free guided imagery audio
files.
Related articles on Be Brain Fit:
Guided Imagery: Train Your Mind to Relax and Focus

6. Self-Hypnosis
Hypnosis is a trance-like state characterized by extreme relaxation, increased
suggestibility, and heightened imagination.

Self-hypnosis occurs when you intentionally put yourself in this state without the
help of a hypnotherapist.

If you’ve ever found yourself entranced by a crackling fire or ocean waves, you’ve
experienced self-hypnosis.

✓Hypnosis Live Change your mind & your life - 200+ professional
self-hypnosis MP3s

A huge volume of research confirms the benefits of hypnosis for anxiety and
other disorders with a stress-related component. (22)

There are self-hypnosis scripts that you can perform from memory or record and
follow along to your own voice.

You’ll find a simple self-hypnosis script here.

There are also prerecorded self-hypnosis MP3s and apps.

For maximum benefits, stick to audio files developed by a professional with

hypnosis training and accreditation like those found at HypnosisLive.com.

Related articles on Be Brain Fit:

The Power of Self-Hypnosis to Improve Your Mind

7. Autogenic Training
 Autogenic training is a little known but
highly effective type of self-hypnosis that teaches you to regulate functions that
are normally under subconscious control, such as heart rate, breathing, and
blood pressure.

It works by calming down your overactive stress response.

It puts you in a relaxed brain wave state similar to meditation.

More than 60 studies have found autogenic training beneficial for stress-related
disorders including anxiety, insomnia, and high blood pressure. (23)

Give it a try with these free autogenic training MP3s from the University of
Wisconsin.

Related articles on Be Brain Fit:

Autogenic Training: A Deceptively Effective Relaxation Technique

8. Personal Biofeedback
Biofeedback is a powerful technique that teaches you how to manage your
breathing, heart rate and blood flow to stop the stress response in its tracks.

It enables you to monitor what your body is doing in real time by measuring
functions like heart rate, blood pressure, brain wave state, skin temperature and
muscle tension.

Besides stress relief, biofeedback can be used to treat a wide variety of mental
health and brain-related disorders including anxiety, ADHD, memory loss, and
depression. (24)
Traditional biofeedback is expensive and time-consuming, but now there are
effective personal biofeedback devices that work by measuring various
functions such as blood pressure (RESPeRATE), heart rate variablity (HeartMath
emWave2), or galvanic skin response (Mindplace ThoughtStream).

✓Neurofeedback Devices See Amazon.com for best selection and

value

Biofeedback devices that measure brain waves are called neurofeedback devices
and require you to wear a headset (brand names include Melon, Muse, NeuroSky,
Thync).

With the assistance of a personal biofeedback device allows, you can relax
anytime, anywhere.

Related articles on Be Brain Fit:

Biofeedback: Powerful Mind-Body Healing Technique

Brain Benefits of Do-It-Yourself Biofeedback

Use Neurofeedback to Train Your Brain Waves

9. Progressive Muscle Relaxation

When you get stressed, your muscles get tight.

You may be feeling it in your back, neck, or shoulders as you read this.

And these tight muscles are not only caused by stress, they contribute to stress.

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supports memory, focus & mood

Progressive muscle relaxation is a simple technique that involves tensing and

relaxing specific groups of muscles in a systematic way to break the vicious cycle
of stress and muscle tension. (25)
If you suffer from tight muscles, check out this free progressive muscle
relaxation session on the Brigham Young University website.

Related articles on Be Brain Fit:

Using Progressive Muscle Relaxation to Minimize Stress

10. Emotional Freedom Technique (Tapping)

Emotional Freedom Technique (EFT), also called tapping, is a form of
acupressure that works by stimulating meridian points with your fingertips.

Tapping can be used for pretty much anything that ails you — physically or
emotionally — including instant stress relief.

One session of tapping can lower levels of the stress hormone cortisol by up to
50%. (26)

Here’s a video that guides you through a tapping session specifically for stress
relief.

Related articles on Be Brain Fit:

EFT Tapping for Mental and Emotional Issues

How Adaptogenic Herbs Reduce Cortisol and Stress

11. Aromatherapy
Aromatherapy is a healing and relaxation technique that makes use of the scent
of essential oils.

According to the US National Library of Medicine, more than 15,000 scientific

research studies have been done on essential oils. (27)

Dozens of essential oils deliver stress relief, but you can’t go wrong with lavender.

Lavender is the most studied and possibly the most versatile of all essential oils.
(28)

✓Essential Oils See Amazon.com for best selection and value

Put a few drops on your wrists, dab some under your nose, or diffuse it into the
air for instant stress relief.

Besides being generally relaxing, lavender also has anti-anxiety, antidepressant,

and mood stabilizing properties. (29)

If you aren’t keen on the fragrance of lavender, two other top essential oils for
stress relief are bergamot and chamomile.

Related articles on Be Brain Fit:

All About Essential Oils for Anxiety Relief

12. Enjoyable Pastimes

You almost certainly already have your own favorite stress reduction strategy.

I’m not talking plopping down in front of the TV with a beer.

What is it you love to do in your spare time that gets you in the zone and makes
time fade away?

Creating art, listening to music, or getting absorbed in your favorite hobby are all
legitimate stress management techniques.

Hobbies as diverse as knitting, woodworking, gardening, or home repair reduce

stress and put you in a relaxed state. (30)

✓Anti-Stress Coloring Books See Amazon.com for best selection

and value

Anti-stress coloring books — a recent trend — can significantly reduce stress and
depression. (31)

Engaging in these activities before going to bed can help you relax and fall asleep
faster than using your laptop or tablet which emit sleep-disruptive blue light. (32)

Related articles on Be Brain Fit:

The Mental Health Benefits of Art Are for Everyone
How Music Affects the Brain for the Better

Anti-Stress Coloring Books for Adults: The Latest Way to Relax

13. Nature
Go outside and spend some time in nature.

It will lower your cortisol, blood pressure, and pulse rate while increasing heart
rate variability. (33)

It doesn’t have to be a major outing — simply spending a few minutes at a park

on your lunch break can help.

And when you go, leave your smartphone behind or at least turned off.

Research has confirmed what most of us suspect anyway — that trying to do more
than one thing at once is stressful. (34)

Heart rate and cortisol levels go up when you constantly check your email. (35)

And if you can’t get outdoors, take a few minutes to look at pictures of nature.

Even that can help reduce your stress levels, anger, and fear and put you in a
better mood. (36)

Related articles on Be Brain Fit:

The Cognitive Costs of Multitasking

14. Gratitude
Expressing gratitude creates a surge of feel-good brain chemicals that will make
you feel happier and more relaxed.

A common way of expressing gratitude is by journaling — writing about things

you are grateful for — but I find sharing grateful thoughts with others even better.

This benefits both you and the recipient.

 You can thank a friend by phone, text,
email, or (gasp!) put pen to paper and write a genuine thank you note for words
of encouragement, act of kindness, or any other “gift” you’ve received.

(Can you guess which kind of “thank you” your friend will appreciate the most?)

Feeling and expressing gratitude reduces stress and increases emotional

resilience. (37)

And it will help you relax and sleep better if you do it right before you go to bed.

15. Green Tea (Instead of Coffee)

This one is a little different that all the other stress reduction techniques listed
here.

But caffeine is such an integral part of our always-on-the-go society, its role
deserves special consideration.

Millions of people get through the day not on naturally generated energy but
on the artificial boost they get from caffeinated beverages.

While caffeine can be part of a healthy lifestyle, it also increases stress

hormones and reduces calming brain chemicals, while restricting blood flow to
the brain. (38)

Caffeine is even linked to four recognized psychiatric disorders. (39)

So if you are feeling stressed, grabbing a caffeine-laden cup of coffee, a soda or an

energy drink is the totally wrong thing to do!
Instead, make your next drink a cup of green tea.

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Green tea contains a little caffeine — about 25 mg per 8-ounce serving — which
should be enough to keep you from full-blown caffeine withdrawal.

But green tea provides focus and energy while it relaxes you, thanks to l-theanine
and EGCG (epigallocatechin gallate).

L-theanine is an amino acid that increases your resilience to stress. (40)

It causes an increase in alpha brainwave activity that’s similar to that experienced

during meditation. (41, 42)

EGCG is a polyphenol that normalizes activity of the calming

neurotransmitter GABA. (43)

Like theanine, EGCG also changes brain wave patterns to put you in a “relaxed
yet attentive state.” (44)

Related articles on Be Brain Fit:

EGCG and L-Theanine: Unique Brain Boosters in Green Tea

Powerful Brain and Health Benefits of Matcha Green Tea

Stress Management Techniques: The Bottom Line

Stress is a necessary part of life, but too much stress can make you sick and
unhappy.

Fortunately, there’s a wide variety of stress management techniques that can

bring relief quickly and, if practiced regularly, permanently.

Almost all of them can be started right now, be done anytime, and require little or
no investment.

And all can be done on your own.

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that.
These supplements are called nootropics (brain enhancers), but most
are not helpful or even harmless.
We've recently found a nootropic that combines many of the most
effective, safe and natural brain enhancers we know.
By providing the nutrients for a healthy brain, MindLabPro makes
your best mental performance possible.
The way to a better brain, today
Deane & Dr. Pat

Stress-management facts

 Stress is any physical, chemical, or emotional factor that causes bodily or mental
unrest.
 While elimination of stress is unrealistic, management of stress is an attainable
and realistic goal that can be achieved by a number of strategies.
 People with strong social support networks report less stress and fewer negative
symptoms of stress than those who lack social support.
 Stress-management techniques include relaxation techniques, time-management
skills, counseling or group therapy, exercise, and maintaining an overall healthy
lifestyle.
 There are hundreds of different relaxation techniques to help manage stress,
including yoga, guided imagery, biofeedback, tai chi, qigong, and progressive
muscle relaxation.

What is stress?

 Readers Comments 1
 Share Your Story

Stress may be considered as any physical, chemical, or emotional factor that causes
bodily or mental unrest and that may be a factor in causing disease. Physical and
chemical factors that can cause stress include trauma, infections, toxins, illnesses, and
injuries of any sort. Emotional causes of stress and tension are numerous and varied.
While many people associate the term stress with psychological stress, scientists and
 physicians use this term to denote any force that impairs the stability and balance of
bodily functions.

If stress disrupts body balance and function, then is all stress bad? Not necessarily. A
mild degree of stress and tension can sometimes be beneficial. For example, feeling
mildly stressed when carrying out a project or assignment often compels us to do a
good job, focus better, and work energetically.

Likewise, exercising can produce a temporary stress on some body functions, but its
health benefits are indisputable. It is only when stress is overwhelming, or poorly
managed, that its negative effects appear.

An important goal for those under stress is the management of life

stresses. Elimination of stress is unrealistic, since stress is a part of normal life. It's
impossible to completely eliminate stress, and it would not be advisable to do so.
Instead, we can learn relaxation techniques and other methods to manage stress so
that we have control over our stress and its effects on our physical and mental
health. Continue Reading

Medically Reviewed by a Doctor on 11/18/2015

Next: Who is

Who is most susceptible to stress?

 Share Your Story

Stress comes in all forms and affects people of all ages and all walks of life. No external
standards can be applied to predict stress levels in individuals -- one need not have a
traditionally stressful job to experience workplace stress, just as a parent of one child
may experience more stress related to parenting than a parent of several children. The
degree of stress in our lives is highly dependent upon individual factors such as our
physical health, the quality of our interpersonal relationships, the number of
commitments and responsibilities we carry, the degree of others' dependence upon and
expectations of us, the amount of support we receive from others, and the number of
changes or traumatic events that have recently occurred in our lives.
However, certain factors can enhance our susceptibility to stress or act to reduce its
severity. People with strong social support networks (consisting of family, friends,
religious organizations, or other social groups) report less stress and overall improved
mental health in comparison to those without these social contacts. People who are
poorly nourished, who get inadequate sleep, or who are physically unwell also have
reduced capabilities to handle the pressures and stresses of everyday life and may
report higher stress levels. Some stressors are particularly associated with certain age
groups or life stages. Children, teens, college students, working parents, and seniors
are examples of the groups who often face common stressors related to life transitions.

Image of areas of the body that are affected by stress

 People who are providing care for elderly or infirm loved ones may also experience a
great deal of stress as caregivers. Having a loved one or family member who is under a
great deal of stress often increases our own stress levels as well. Continue Reading

What are the symptoms and effects of excess stress or "out-of-control"

stress?

 Share Your Story

Manifestations of excess or poorly managed stress can be extremely varied. While

many people report that stress induces headaches, sleep disturbances, feelings
of anxiety or tension, anger, or concentration problems, others may complain
of depression, lack of interest in food, increased appetite, or any number of other
symptoms. In severe situations, one can experience overwhelming stress to the point of
so-called "burnout," with loss of interest in normal activities.

Scientific studies have shown that psychological stress may worsen the symptoms of
almost every known medical condition. Examples of conditions in which stress may
worsen the intensity of symptoms include cardiovascular diseases, asthma, multiple
sclerosis, chronic pain, acne, fibromyalgia, and depression. While stress alone is not a
cause of cardiovascular disease nor high blood pressure, it may actually worsen the
progression of these diseases in many people.

Stress also has effects on the immune system. While some studies show that acute
short-term stresses may actually be able to boost the body's immune response, chronic
(long-term) stress has the effect of "wearing down" the immune system, leading to an
increased susceptibility to colds and other infections. Scientific studies have also shown
that stress can decrease the immune response to vaccinations and
prolong wound healing. Continue Reading

What can I do to better manage stress?

In general, stress is related to both external and internal factors. External factors include
your physical environment, your job, relationships with others, your home, and all the
situations, challenges, difficulties, and expectations you're confronted with on a daily
 basis. Internal factors determine your body's ability to respond to, and deal with, the
external stress-inducing factors. Internal factors which influence your ability to handle
stress include your nutritional status, overall health and fitness levels, emotional well-
being, your ability to control stress through relaxation techniques or other strategies,
and the amount of sleep and rest you get.

Managing stress, therefore, can involve learning tips to change the external factors
which confront you or the internal factors which strengthen your ability to deal with what
comes your way.

Exercise

Exercise can be a key, central method to compensate for stressors. Physical exercise
not only promotes overall fitness, but it helps you to manage emotional stress and
tension as well. Exercise can also aid in relaxation and improve sleep. For one thing,
exercise can emotionally remove one temporarily from a stressful environment or
situation. Being fit and healthy also increases your ability to deal with stress as it arises.

Relaxation techniques and meditation

 Share Your Story

There are many ways to use structured relaxation techniques to help control stress and
improve your physical and mental well-being. While some types of meditation and
relaxation therapies are best learned in a class, it's also possible to learn meditation
techniques on your own. There are literally hundreds of different types of relaxation
methods ranging from audio CDs to group martial arts and fitness classes. The
following are only examples of the types of structured programs available that can
increase our capacity for relaxation:

 Autogenic training: Developed in the early 20th century, this technique is based
upon passive concentration and awareness of body sensations. Through
repetition of so-called autogenic "formulas" one focuses upon different
sensations, such as warmth or heaviness, in different regions of the body.
Autogenic training has been used by physicians as a part of therapy for many
 conditions. Popular in Europe (where it is even covered by some insurance
plans), this method is currently gaining acceptance in the United States. No
particular physical skills or exercises are involved; however, people desiring to
learn this technique must be prepared to invest time and patience. Since this
technique is slightly more complex than some relaxation methods, a course is
generally the best way to learn the method.
 Biofeedback: Biofeedback is one method of learning to achieve relaxation,
control stress responses, or modify the body's reactions through the use of
monitoring equipment that provides information from the body which would
normally not be available. This method is based upon the principle first advanced
in the early 1960s that the autonomic nervous system (the part we don't
consciously use) is trainable. For example, instruments can be used to measure
heart rate, blood pressure, brain activity, stomach acidity, muscle tension, or
other parameters while people experiment with postural
changes, breathing techniques, or thinking patterns. By receiving this feedback,
one can learn to identify the processes that achieve the desired result, such as
reduction in heart rate and blood pressure. Biofeedback is used by many
practitioners for a variety of psychological and physical conditions. Because the
technique involves the use of measuring devices, it can only be performed by a
professional.
 Imagery: Imagery, sometimes referred to as guided imagery, is the use of
pleasant or relaxing images to calm the mind and body. By controlling breathing
and visualizing a soothing image, a state of deep relaxation can occur. This
method can be learned by anyone and is relatively easy to try out.
 Meditation techniques: Ranging from practices associated with specific religions
or beliefs to methods focusing purely on physical relaxation, meditation is one of
the most popular techniques to achieve physical and mental relaxation. There
are thousands of different types of meditation, and many can be learned on your
own. The meditative state is one in which there is a deep centering and focusing
upon the core of one's being; there is a quieting of the mind, emotions, and body.
The meditative state can be achieved through structured (as in a daily practice of
a routine) or unstructured (for example, while being alone outdoors) activities.
While teachers of meditative arts are readily available, some techniques can be
learned though books or online tutorials. A form of meditation popularized for
 several decades is transcendental meditation (TM). TM has the goal of achieving
transcendental consciousness (the simplest form of awareness). It is practiced
for 15-20 minutes in the mornings and evenings and is relatively easy to learn.
Numerous classes and teaching materials are available for beginners. Another
variant of a meditation technique has gained popularity in the U.S. since its
description in the 1970s by Harvard physician Herbert Benson. This technique
involves generation of the so-called relaxation response through the repetition of
a word of phrase while quietly seated, 10-20 minutes per day. Designed to evoke
the opposite bodily reaction to the stress response (or "fight or flight" reaction),
this method carries no religious or spiritual overtones. Its value has been
documented in the reduction of blood pressure and other bodily stress
responses. Like other forms of meditation, it can be learned on one's own, but
time and practice are required to elicit the desired relaxation state.
 Progressive muscle relaxation: Progressive muscle relaxation is a method
developed in the 1930s in which muscle groups are tightened and then relaxed in
succession. This method is based upon the idea that mental relaxation will be a
natural outcome of physical relaxation. Although muscle activity is involved, this
technique requires no special skills or conditioning, and it can be learned by
almost anyone. Progressive muscle relaxation is generally practiced for 10-20
minutes a day. As with the relaxation response, practice and patience are
required for maximum benefits.
 Qigong: The martial art qigong is an ancient Chinese health-care system that
combines physical training (such as isometrics, isotonics,
and aerobic conditioning) with Eastern philosophy and relaxation techniques.
There are many different kinds of qigong, including medical qigong. Some forms
are practiced while standing, sitting, or lying down; others involve structured
movements or massage. Over 70 million Chinese practice some form of qigong
daily. Qigong has been used for centuries in China for the treatment of a variety
of medical conditions. Learning qigong involves time, commitment, patience, and
determination, and learning from a master or group is advisable. Since this
technique involves physical exertion, check with your doctor before beginning,
particularly if you have a chronic medical condition or are over 40 years old.
 Tai chi: Like qigong, tai chi is a Chinese martial art. It has been termed a kind of
"meditation in motion" and is characterized by soft, flowing movements that
 stress precision and force. Also known as tai chi chuan, this method is thousands
of years old. As with qigong, training from a master is necessary to learn the art
of tai chi. Again, since motion and force are required, check with your doctor
before beginning training.

 Yoga: There are many forms of yoga, an ancient Indian form of exercise based
upon the premise that the body and breathing are connected with the mind. The
practice of yoga is thought to be over 5,000 years old. One goal of yoga is to
restore balance and harmony to the body and emotions through numerous
postural and breathing exercises. Yoga, which means "joining" or "union" in
Sanskrit, has been called the "search for the soul" and the "union between the
individual and the divine." Among the benefits of yoga are increased flexibility
and capability for relaxation. No special level of conditioning is required; yoga
can be learned by nearly anyone. Classes, books, and videos are widely
available. Those with special or chronic physical conditions will want to get
clearance from their doctor before beginning. Continue Reading

What can I do to better manage stress?

In general, stress is related to both external and internal factors. External factors include
your physical environment, your job, relationships with others, your home, and all the
situations, challenges, difficulties, and expectations you're confronted with on a daily
basis. Internal factors determine your body's ability to respond to, and deal with, the
external stress-inducing factors. Internal factors which influence your ability to handle
stress include your nutritional status, overall health and fitness levels, emotional well-
being, your ability to control stress through relaxation techniques or other strategies,
and the amount of sleep and rest you get.

Managing stress, therefore, can involve learning tips to change the external factors
which confront you or the internal factors which strengthen your ability to deal with what
comes your way.

Exercise
 Exercise can be a key, central method to compensate for stressors. Physical exercise
not only promotes overall fitness, but it helps you to manage emotional stress and
tension as well. Exercise can also aid in relaxation and improve sleep. For one thing,
exercise can emotionally remove one temporarily from a stressful environment or
situation. Being fit and healthy also increases your ability to deal with stress as it arises.

Relaxation techniques and meditation

 Share Your Story

There are many ways to use structured relaxation techniques to help control stress and
improve your physical and mental well-being. While some types of meditation and
relaxation therapies are best learned in a class, it's also possible to learn meditation
techniques on your own. There are literally hundreds of different types of relaxation
methods ranging from audio CDs to group martial arts and fitness classes. The
following are only examples of the types of structured programs available that can
increase our capacity for relaxation:

 Autogenic training: Developed in the early 20th century, this technique is based
upon passive concentration and awareness of body sensations. Through
repetition of so-called autogenic "formulas" one focuses upon different
sensations, such as warmth or heaviness, in different regions of the body.
Autogenic training has been used by physicians as a part of therapy for many
conditions. Popular in Europe (where it is even covered by some insurance
plans), this method is currently gaining acceptance in the United States. No
particular physical skills or exercises are involved; however, people desiring to
learn this technique must be prepared to invest time and patience. Since this
technique is slightly more complex than some relaxation methods, a course is
generally the best way to learn the method.
 Biofeedback: Biofeedback is one method of learning to achieve relaxation,
control stress responses, or modify the body's reactions through the use of
monitoring equipment that provides information from the body which would
normally not be available. This method is based upon the principle first advanced
in the early 1960s that the autonomic nervous system (the part we don't
consciously use) is trainable. For example, instruments can be used to measure
 heart rate, blood pressure, brain activity, stomach acidity, muscle tension, or
other parameters while people experiment with postural
changes, breathing techniques, or thinking patterns. By receiving this feedback,
one can learn to identify the processes that achieve the desired result, such as
reduction in heart rate and blood pressure. Biofeedback is used by many
practitioners for a variety of psychological and physical conditions. Because the
technique involves the use of measuring devices, it can only be performed by a
professional.
 Imagery: Imagery, sometimes referred to as guided imagery, is the use of
pleasant or relaxing images to calm the mind and body. By controlling breathing
and visualizing a soothing image, a state of deep relaxation can occur. This
method can be learned by anyone and is relatively easy to try out.
 Meditation techniques: Ranging from practices associated with specific religions
or beliefs to methods focusing purely on physical relaxation, meditation is one of
the most popular techniques to achieve physical and mental relaxation. There
are thousands of different types of meditation, and many can be learned on your
own. The meditative state is one in which there is a deep centering and focusing
upon the core of one's being; there is a quieting of the mind, emotions, and body.
The meditative state can be achieved through structured (as in a daily practice of
a routine) or unstructured (for example, while being alone outdoors) activities.
While teachers of meditative arts are readily available, some techniques can be
learned though books or online tutorials. A form of meditation popularized for
several decades is transcendental meditation (TM). TM has the goal of achieving
transcendental consciousness (the simplest form of awareness). It is practiced
for 15-20 minutes in the mornings and evenings and is relatively easy to learn.
Numerous classes and teaching materials are available for beginners. Another
variant of a meditation technique has gained popularity in the U.S. since its
description in the 1970s by Harvard physician Herbert Benson. This technique
involves generation of the so-called relaxation response through the repetition of
a word of phrase while quietly seated, 10-20 minutes per day. Designed to evoke
the opposite bodily reaction to the stress response (or "fight or flight" reaction),
this method carries no religious or spiritual overtones. Its value has been
documented in the reduction of blood pressure and other bodily stress
 responses. Like other forms of meditation, it can be learned on one's own, but
time and practice are required to elicit the desired relaxation state.
 Progressive muscle relaxation: Progressive muscle relaxation is a method
developed in the 1930s in which muscle groups are tightened and then relaxed in
succession. This method is based upon the idea that mental relaxation will be a
natural outcome of physical relaxation. Although muscle activity is involved, this
technique requires no special skills or conditioning, and it can be learned by
almost anyone. Progressive muscle relaxation is generally practiced for 10-20
minutes a day. As with the relaxation response, practice and patience are
required for maximum benefits.
 Qigong: The martial art qigong is an ancient Chinese health-care system that
combines physical training (such as isometrics, isotonics,
and aerobic conditioning) with Eastern philosophy and relaxation techniques.
There are many different kinds of qigong, including medical qigong. Some forms
are practiced while standing, sitting, or lying down; others involve structured
movements or massage. Over 70 million Chinese practice some form of qigong
daily. Qigong has been used for centuries in China for the treatment of a variety
of medical conditions. Learning qigong involves time, commitment, patience, and
determination, and learning from a master or group is advisable. Since this
technique involves physical exertion, check with your doctor before beginning,
particularly if you have a chronic medical condition or are over 40 years old.
 Tai chi: Like qigong, tai chi is a Chinese martial art. It has been termed a kind of
"meditation in motion" and is characterized by soft, flowing movements that
stress precision and force. Also known as tai chi chuan, this method is thousands
of years old. As with qigong, training from a master is necessary to learn the art
of tai chi. Again, since motion and force are required, check with your doctor
before beginning training.

 Yoga: There are many forms of yoga, an ancient Indian form of exercise based
upon the premise that the body and breathing are connected with the mind. The
practice of yoga is thought to be over 5,000 years old. One goal of yoga is to
restore balance and harmony to the body and emotions through numerous
postural and breathing exercises. Yoga, which means "joining" or "union" in
Sanskrit, has been called the "search for the soul" and the "union between the
individual and the divine." Among the benefits of yoga are increased flexibility
 and capability for relaxation. No special level of conditioning is required; yoga
can be learned by nearly anyone. Classes, books, and videos are widely
available. Those with special or chronic physical conditions will want to get
clearance from their doctor before beginning. Continue Reading

Other stress-management strategies; Time management

 Share Your Story

Good time-management skills are critical for effective stress control. In particular,
learning to prioritize tasks and avoid over-commitment are critical measures to make
sure that you're not overscheduled. Always using a calendar or planner and checking it
faithfully before committing to anything is one way to develop time-management skills.
You can also learn to identify time-wasting tasks by keeping a diary for a few days and
noticing where you may be losing time.

For example, productivity experts recommend setting aside a specific time (or multiple
times) each day to check and respond to email and messages rather than being a
continual slave to incoming information. Banishing procrastination is another time-
management skill that can be learned or perfected.

Organizational skills

If your physical surroundings (office, desk, kitchen, closet, car) are well organized, you
won't be faced with the stress of misplaced objects and clutter. Make it a habit to
periodically clean out and sort through the messes of paperwork and clutter that
accumulate over time.

Support systems

People with strong social support systems experience fewer physical and emotional
symptoms of stress than their less-connected counterparts. Loved ones, friends,
business associates, neighbors, and even pets are all part of our social networks.
Cultivating and developing a social support network is healthy for both body and mind.

How can I get help with stress management?

If you feel you can't cope with or manage stress on your own or you are faced with
unbearable stress, remember that there are resources to help.

1. Check in with your doctor. Stress can take its toll on your body, increasing your
susceptibility to infections and worsening the symptoms of practically any chronic
condition. Stress alone can also be a cause of numerous physical symptoms.
Your physician will be able to assess the effects that stress may be having on
your physical functioning and can recommend ways to combat these negative
influences. Remember to be honest about the extent of stress you are
experiencing. In severe cases of short-term life stress, your doctor can talk with
you about the possibility of medications to help alleviate the short-term
symptoms. He or she can also suggest relaxation techniques and provide advice
on stress-reduction strategies that are most appropriate for you. Your doctor is
also an excellent referral source should you decide to seek a counselor or
therapist.
2. Consider counseling. Stress-management counseling is offered by various types
of mental-health professionals. Stress counseling and group-discussion therapy
have proven benefits in reduction of stress symptoms and improvement in overall
health and attitude. Counseling doesn't have to be a long-term commitment, but
some people will benefit from a series of stress-counseling sessions from a
qualified therapist. He/she can help you identify the problem areas in your life
and work on strategies to control your most stressful moments or situations. The
very act of talking to an impartial and supportive observer can also be a great
way to unleash tension and worry.
3. Spend time with those you love. Countless studies show that people with a
balanced, happy social support structure (consisting of friends, family, loved
ones, or even pets) experience fewer stress-related symptoms and are better
stress managers than people without social support. Your loved ones are also in
an excellent position to observe your lifestyle and offer suggestions and help
when you need it.
4. Take a course. Many relaxation programs, meditation techniques, and methods
for emotional and physical relaxation are actually learned processes that can be
acquired most quickly through a class or course with a competent instructor. An
 added benefit is that you will meet others with similar goals and
interests. Continue Reading

Is There a Stress Management Diet?

Stress: We all have it, and how we handle it can make all the difference. Stress management can be
a powerful tool for wellness, since too much stress is bad for you. There are many strategies, and
one of them includes what you eat. Read on to learn how a stress management diet can help.

Stress-Busting Foods: How They Work

Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost
levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline,
stress hormones that take a toll on the body over time. A healthy diet can help counter the impact of
stress by shoring up the immune system and lowering blood pressure. Do you know which foods are
stress busters?

Complex Carbs
All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical,
it's best to eat complex carbs, which take longer to digest. Good choices include whole-grain breads,
pastas, and breakfast cereals, including old-fashioned oatmeal. Complex carbs can also help you
feel balanced by stabilizing blood sugar levels

Simple Carbs
Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But in
a pinch, these foods can hit the spot. They're digested quickly, leading to a spike in serotonin. Still, it
doesn't last long, and there are better options. So don't make these a stress-relieving habit; you
should limit them.

Oranges
Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of
stress hormones while strengthening the immune system. In one study of people with high blood
pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly
when people took vitamin C before a stressful task.

Spinach
Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One
cup of spinach helps you stock back up on magnesium. Don't like spinach? Other green, leafy
vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also
high in magnesium.

Fatty Fish
To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish
such as salmon and tuna, can prevent surges in stress hormones and may help protect against
heart disease, depression, and premenstrual syndrome (PMS). For a steady supply of feel-good
omega-3s, aim to eat 3 ounces of fatty fish at least twice a week.

Black Tea
Drinking black tea may help you recover from stressful events more quickly. One study compared
people who drank 4 cups of tea daily for 6 weeks with people who drank another beverage. The tea
drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful
situations.

Pistachios
Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of
pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in
your heart's arteries, make diabetes less likely, and protect you against the effects of stress. Don't
overdo it, though: Nuts are rich in calories.

Avocados
One of the best ways to reduce high blood pressure is to get enough potassium, and half an
avocado has more potassium than a medium-sized banana. A little bit of guacamole, made from
avocado, might be a good choice when stress has you craving a high-fat treat. Avocados are high in
fat and calories, though, so watch your portion size.

Almonds
Almonds are chock-full of helpful vitamins: vitamin E to bolster the immune system, plus B vitamins,
which may make you more resilient during bouts of stress or depression. To get the benefits, snack
on a quarter of a cup every day.

Raw Veggies
Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot
sticks helps release a clenched jaw, and that can ward off tension.

Bedtime Snack
Carbs at bedtime can speed the release of the brain chemical serotonin and help you sleep better.
Since heavy meals before bed can trigger heartburn, stick to something light.

Milk
Another bedtime stress buster is the time-honored glass of warm milk. Research shows that calcium
eases anxiety and mood swings linked to PMS. Dietitians typically recommend skim or low-fat milk.

Herbal Supplements
There are many herbal supplements that claim to fight stress. One of the best studied is St. John's
wort, which has shown benefits for people with mild to moderate depression. Although more
research is needed, the herb also appears to reduce symptoms of anxiety and PMS. There is less
data on valerian root, another herb said to have a calming effect. Tell your doctor about any
supplements you take, so they can check on any possible interactions.

De-Stress with Exercise

Besides changing your diet, one of the best stress-busting strategies is to start exercising. Aerobic
exercise boosts oxygen circulation and spurs your body to make feel-good chemicals called
endorphins. Aim for 30 minutes of aerobic exercise three to four times a week. If you're not active
now, tell your health care provider you're going to start exercising -- they'll root for you and make
sure you're ready to get moving.