question_answer

What are the stress management techniques?                                                                      (Delhi Board 2014)

Answer:

Ans.     Stress is a silent killer. It plays a significant role in physical illness and disease. Stress can be managed. Some of techniques of stress management are as follows:

Relaxation Techniques:

It is a skill that reduces symptoms of stress and decreases the incidence of illnesses such as high blood-pressure and heart diseases.

Deep breathing is used along with muscle relaxation to calm the mind and relax the body.

Relaxation starts from the lower part of the body and progresses towards facial muscles and ultimately relaxes whole body.

Meditation Procedures:

It is a yogic exercise of withdrawing the mind from all external stimuli.

Meditation consists of refocusing of attention that brings about an altered state of consciousness.

It involves such a thorough concentration that the meditator becomes unaware of any outside stimulus.

Bio-feedback:                                                                                                              (Delhi Board 2014)

It is a procedure to monitor and reduce the physiological aspect of stress by providing feedback about current physiological activity.

It is often accompanied by relaxation training. It involve three stages:

1. Developing an awareness of the particular physiological response, e.g., heart- rate, blood-pressure, etc.

2. Learning ways of controlling the physiological response in quiet condition.

3. Transferring that control into the conditions of everyday life.

Creative Visualization:

Creative visualization is the technique of using ones imagination to create what one wants in his/her life. It is creating clear image, idea or feeling of something an individual wishes to manifest.

It is a subjective experience that uses imagery and imagination.

Before visualizing, one must set oneself a realistic goal.

It helps to build confidence and one must prevent the interference of unbidden thoughts.

Deriving creative energy in which solving problem in daily life.

(a) For example make some very positive, affirmative statements to yourself (allowed or silently) such as “Here I’m spending a wonderful weekend in the mountains. What a beautiful vacation”

(b) You can end your visualization with the firm statements to yourself: “This, or something better now manifest for me in totally satisfying and harmonious ways, for the highest good of all concern”

(c) Do this process only as long as you find it enjoyable and interesting.

Cognitive Behavioural Techniques:

CBT is developed by Meichenbaum. It is also known as enoculation training.

The technique aims to reduce stress by replacing negative and irrational thoughts with positive and rational ones. There are three main phases:

1. Assessment: Discussing the nature of the problem with empathy.

2. Stress reduction techniques: Relaxation training and self-instruction

3. Application and follow through: The individual imagines using the stress reduction techniques learned in the second phase in difficult situations, and/or engages in role play of such situations with the therapist. Finally, the technique is used in real life situations.

Exercise:

Exercise can provide an active outlet for the physiological arousal experienced in response to stress.

Regular exercise improves the efficiency of the heart, enhances the function of the lungs, maintains good circulation, lowers blood-pressure and improves the body’s immune system.

Exercises may be aerobic and may be, stretching.

Exercise reduces stress.

At least four times of a week for thirty minutes at a time is effective.