Sleep plays a key role in our cognitive functions and ability to cope and handle stressors. When we lack sleep, it affects our body’s ability to handle stress. An important element of managing stress revolves around healthy sleep schedules and ways to ensure one achieves the necessary amount of sleep
Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your academic and professional goals. The program is online and independent study and open to qualified professionals.
Understanding stress management involves looking at different therapy methods, one being Emotional Freedom Techniques (EFT). EFT combines ideas from Western psychology with Eastern acupressure, becoming popular as a complete method that seeks to reduce emotional pain by focusing on the body’s energy paths. This overview will explain the basic ideas of EFT, showing how it works and its potential benefits. By tapping on certain acupuncture points while thinking about troubling feelings, people say they experience less anxiety and stress. This paper will show how the mix of changing thought patterns and body focus in EFT makes it a noteworthy option in the field of stress management. In the end, this analysis will help clarify the importance of EFT in improving emotional control and supporting overall mental health.
EFT can play a key role in stress reduction. Please review AIHCP’s EFT Specialist Program
A. Definition of Emotional Freedom Techniques (EFT)
Emotional Freedom Techniques (EFT), which come from both modern psychology and old acupuncture methods, are a useful way to deal with stress and emotional pain. This approach, called tapping, uses light finger pressure on certain points on the body while thinking about emotional problems or physical pain. Studies show that EFT can greatly reduce anxiety and improve life quality, making it a good option to use alongside standard therapy methods (Ambika Warrier, p. 53-58). It is also flexible, helping practitioners tackle various mental health issues in a short amount of time. EFT not only helps relieve stress quickly but also helps people understand the emotional causes of their pain. This understanding can lead to long-lasting emotional strength and well-being. In conclusion, EFT is a complete approach that brings together mind and body awareness, offering a significant change for those who want to handle stress better.
B. Overview of stress and its impact on health
Chronic stress is being seen more as a big risk for many health problems, both physical and mental. Being exposed to stress hormones for a long time can cause heart problems, lower immune system strength, and stomach issues. Additionally, stress can have serious effects on mental health, often leading to anxiety, depression, and changes in behavior that make mental health issues worse. Recent studies show that the emotional effects of stress can greatly lower a person’s quality of life, affecting how they function daily and their relationships ((Ambika Warrier)). This effect is especially strong among students, as shown by research that looked at stress from the pandemic, which caused more anxiety and depression ((Araceli Bustamante-Paster, p. 1626-1641)). Tackling these stress-related problems is important, as methods like Emotional Freedom Techniques (EFT) have been found to help reduce these symptoms, which can improve well-being and bring back balance for those affected.
C. Purpose and significance of studying EFT in stress management
Knowing how well Emotional Freedom Technique (EFT) works for handling stress gives important details about alternative therapy ways that might help emotional health. With mental health problems like anxiety and stress rising a lot, especially during the COVID-19 pandemic, effective solutions are needed more than ever. Studies show that EFT can lower stress and anxiety symptoms a lot, as shown by the big improvements seen in participants after tapping sessions, which resulted in lower levels of depression, anxiety, and stress (Araceli Bustamante-Paster, p. 1626-1641). Moreover, EFT’s ability to enhance people’s quality of life shows its importance in treating not just symptoms but overall mental health (Ambika Warrier). By looking into how EFT works and its results, researchers can add valuable information to stress management, possibly offering easy and cheap options for those looking for help with mental distress.
II. Theoretical Foundations of EFT
The success of Emotional Freedom Technique (EFT) as a therapy method relies on a mix of ideas from psychology and energy medicine. A key point is that emotional issues can lead to physical problems, which is a view traditional Chinese medicine has recognized with its focus on energy flow and meridian systems. EFT combines changing thought patterns, like addressing main beliefs tied to anxiety, with the physical action of tapping at certain acupoints. Many studies have shown it can lower anxiety and enhance well-being (Ambika Warrier). Also, the change in political culture among ethnic groups, such as the Chinese in Indonesia, highlights the role of social context and feelings of empowerment in therapy. In less democratic settings, people may be more passive, but in democratic ones, there is often a move towards being more active, suggesting that therapies like EFT could do better in supportive environments that encourage emotional sharing and healing (Rudi Salam Sinaga et al., p. 6).
A. Psychological principles underlying EFT
The success of Emotional Freedom Techniques (EFT) in managing stress is due to several key psychological ideas. At the core of EFT is emotional regulation, which connects with Positive Psychology findings that highlight building resilience instead of just reaching a neutral emotional state. This is especially clear in situations like school adjustment problems and anxiety, where emotional issues can interfere with daily life (Hasanova Gulnara et al., p. 34-45). Moreover, the stress that comes from demanding healthcare jobs shows how important good coping strategies are. Mindfulness-based practices, such as those in Mindfulness-Based Stress Reduction (MBSR) programs, play a critical role in increasing awareness of the present moment and minimizing emotional fatigue among healthcare workers (Martina Finistrella et al., p. 27-40). By combining these psychological concepts, EFT not only tackles immediate emotional pain but also encourages long-term coping abilities, improving overall emotional health. Therefore, the principles behind EFT support its use as an important tool for managing stress.
B. The role of energy psychology in stress relief
Energy psychology, especially using methods like Emotional Freedom Techniques (EFT), presents a good way for dealing with stress by combining mental and energetic methods. This combined approach suggests that emotional issues are often tied to problems in the body’s energy system, connecting mind and body. By tapping on certain points while thinking about the troubling emotion, EFT creates a different way to let go of negative thoughts and emotional barriers, leading to a more stable mental state. Research has shown that these methods can greatly lower stress levels, enhance emotional control, and improve overall well-being (Nick Ortner). Therefore, energy psychology not only adds to traditional therapy but also offers people useful, self-help techniques for handling stress daily. This two-fold approach highlights the usefulness of energy psychology as a helpful tool for finding comprehensive solutions to stress management.
C. Evidence-based research supporting EFT efficacy
More evidence points to the effectiveness of Emotional Freedom Technique (EFT) as a useful method for handling stress and emotional health. Studies have shown that EFT can greatly lower symptoms of anxiety, depression, and stress through a method that mixes thinking processes and acupressure methods. For example, research with participants who had anxiety showed a big drop in average anxiety scores from 8.3250 to 6.9750 after they used EFT techniques, which shows a gain in mental health (see (Ambika Warrier)). Another study revealed that participants dealing with high stress, anxiety, and depression saw clear improvements after several EFT sessions, as their stress scores dropped from an average of 25.50 to 8.70 (see (Araceli Bustamante-Paster, p. 1626-1641)). These results back up that EFT is a useful alternative treatment and show its ability to improve life quality, thus confirming its importance in effective stress management approaches.
III. Mechanisms of EFT in Stress Reduction
Looking into how Emotional Freedom Techniques (EFT) works shows that it has many ways to help with stress. EFT mainly says that emotional pain is often from unaddressed psychological issues, which causes energy blockages in the body’s meridian system. By using both cognitive restructuring and acupressure, practitioners focus on these blockages to help with emotional release and improve mental health. The typical method involves saying distressing thoughts while tapping on certain acupressure points, which might help the body’s energy flow. This combined action can activate the parasympathetic nervous system, reducing physical responses related to stress. Also, new studies suggest that EFT may significantly lower cortisol levels, the main stress hormone, supporting its use as a good stress management method (Jeanne C. Watson et al.). All these elements highlight EFT’s potential as a complete approach for reducing stress.
EFT can help move negative energy from the body and allow the body to heal from trauma and stress
A. The process of tapping and its physiological effects
The body effects of tapping in Emotional Freedom Techniques (EFT) are very important for how well it works in stress management. Tapping means touching certain acupressure spots on the body while thinking about emotional pain, making a full approach that mixes thinking with physical actions. Studies show that this method can greatly lessen signs of anxiety, depression, and stress, showing clear changes in body chemistry, like lower cortisol levels and reduced blood pressure (Peta Stapleton). Also, one study that looked at students during the pandemic found big gains in mental health after EFT sessions, showing its potential to lessen serious symptoms of depression, anxiety, and stress (Araceli Bustamante-Paster, p. 1626-1641). These results point out the body benefits of tapping, making it a strong method for handling emotions. So, adding EFT into stress management plans can lead to real improvements in both mental and physical well-being, which supports its increasing use in therapy.
B. Emotional regulation through EFT techniques
The use of Emotional Freedom Techniques (EFT) in managing emotions has gained a lot of interest, especially for handling stress, anxiety, and depression. Studies show that organized EFT treatments can bring about notable improvements in mental health, highlighted by research with participants who had moderate to severe symptoms. After several EFT sessions, anxiety levels dropped from a severe average of 16.69 to a normal average of 4.84, and there were also significant reductions in depression and stress levels ((Araceli Bustamante-Paster, p. 1626-1641)). This supports the idea that managing emotions needs a diverse approach that includes both thought processes and physical aspects. In addition, looking at political cultures of ethnic minorities shows how changes in systems can affect how people express and manage emotions, highlighting the importance of social context in emotional health ((Rudi Salam Sinaga et al., p. 6)). Therefore, EFT is useful not only as a way to help individuals manage their emotions but also as a tool for understanding larger social and emotional issues.
C. Comparison of EFT with traditional stress management methods
Old ways of managing stress, mostly based on cognitive-behavioral techniques or medications, mainly aim to change thought patterns or fix chemical issues to ease symptoms. Yet, Emotional Freedom Techniques (EFT) present a different way that mixes psychological ideas with physical actions, like tapping on specific points, to deal with emotional problems more broadly. This is shown by the improvements in stress management seen in healthcare workers who took part in an eight-week Mindfulness-based stress reduction (MBSR) program, which are similar to results from EFT studies, where participants reported key drops in anxiety and depression along with steady weight loss (Martina Finistrella et al., p. 27-40)(Dawson Church et al., p. 13-14). Unlike traditional methods that can have only short-term effects, EFT seems to provide lasting benefits, connecting mental health and physical health more effectively. These results imply that combining EFT with standard therapies could improve overall results and support long-term emotional strength.
IV. Applications of EFT in Various Populations
Many in the workplace suffer from chronic stress and can utilize EFT to help reduce it
Emotional Freedom Techniques (EFT) are being recognized more for how they can be used with different groups of people, showing they work well in many situations. Studies show that people with long-term illnesses like cancer or diabetes can use EFT to reduce stress and improve their emotional health, which helps in getting better clinical results. Teachers have also used EFT in schools, giving students ways to handle anxiety and build resilience against school pressures. Additionally, this method has been helpful for veterans and active-duty military, aiding in the treatment of PTSD symptoms and helping with emotional control during transitions (David D. Chen). These uses highlight EFT’s flexibility, making it a helpful option in therapy where different approaches are needed for various groups while focusing on a complete view of stress management methods.
A. EFT for individuals with anxiety disorders
A good way to handle anxiety disorders includes new methods that mix psychological techniques with physical practices. Emotional Freedom Technique (EFT), a type of energy psychology, has come up as a hopeful solution because it combines cognitive restructuring with body-focused practices. Research shows that EFT can significantly lower anxiety levels; for example, one study found that participants’ anxiety scores dropped from an average of 8.3250 to 6.9750 after using EFT for two weeks, showing important improvements in mental health and quality of life ((Ambika Warrier)). Moreover, another study showed that EFT helped reduce anxiety, depression, and stress in students impacted by the COVID-19 pandemic, resulting in significant changes in anxiety severity before and after the tests ((Araceli Bustamante-Paster, p. 1626-1641)). These results underline EFT’s potential as an affordable therapy choice for people dealing with anxiety disorders.
B. Use of EFT in workplace stress management
In today’s work settings, managing stress is a key issue that can affect how well employees do their jobs and how productive an organization is overall. A technique that is becoming popular is Emotional Freedom Technique (EFT), which combines parts of cognitive therapy and exposure therapy using a tapping method on certain acupressure points. Studies show that this method can greatly reduce symptoms of depression, anxiety, and stress in people in different situations, which means it could work well in the workplace ((Araceli Bustamante-Paster, p. 1626-1641)). Additionally, changes in political culture in various communities highlight a need for empowerment and involvement, which EFT can support as people learn to handle stress in a positive way ((Rudi Salam Sinaga et al., p. 6)). Using EFT not only promotes a better work environment but also builds employee resilience, helping them face challenges with greater emotional skills and lower stress. Therefore, adding EFT to workplace stress management strategies could provide significant advantages for both workers and employers.
C. EFT in clinical settings for trauma recovery
Recent improvements in trauma recovery focus on using new therapy methods in clinical places, especially Emotional Freedom Techniques (EFT). This approach mixes cognitive therapy with acupressure and has shown good results in reducing psychological problems and physical issues linked to trauma. Research shows that EFT can lower anxiety and improve life quality for those involved, indicating it can tackle the complex aspects of trauma recovery well ((Ambika Warrier)). Moreover, it can also help with chronic pain, which many trauma survivors face, with studies showing that EFT can improve pain intensity ((Dr. Peta Stapleton)). Using a client-centered method, EFT gives quick relief and helps with deeper emotional processing needed for long-lasting recovery. As clinical practitioners keep investigating EFT’s possibilities, it serves as a useful option or addition to traditional therapy methods for treating trauma.
V. Conclusion
In conclusion, using Emotional Freedom Techniques (EFT) in stress management has shown that it can help improve mental strength and reduce symptoms related to stress. EFT’s flexibility lets people perform self-directed techniques, which gives them control over their mental health care. Recent studies indicate that EFT may change how the body and emotions react, offering a useful addition to traditional therapy methods. Additionally, early results suggest that further research on EFT could provide more information about its effectiveness and uses for different groups and stress triggers, helping to expand our understanding of holistic health approaches (Peta Stapleton et al.). Overall, adopting EFT as a practical option for stress management not only supports a more complete view of emotional health but also paves the way for new therapy methods that can tackle the challenges of today’s stress.
Please also review AIHCP’s EFT as well as its Stress Management Certifications and see if they meet your professional goals
A. Summary of key findings on EFT and stress management
Research on Emotional Freedom Technique (EFT) shows that it works well as a new way to help handle stress and anxiety in different groups. Studies find that EFT, which mixes parts of cognitive therapy and acupressure, can lower anxiety symptoms and improve life quality. For example, people in a recent study showed clear improvements in their stress and anxiety levels after taking part in planned tapping sessions, with average anxiety scores dropping from a high starting point to a normal level after the intervention (Ambika Warrier). Also, another study with college students during the pandemic found that, after 16 EFT sessions, participants said they had significant drops in depression, anxiety, and stress symptoms, strongly rejecting the idea that EFT would not work (Araceli Bustamante-Paster, p. 1626-1641). These results highlight EFT as a useful and affordable method for managing stress, suggesting the need for more research and inclusion in wider treatment plans.
B. Implications for future research and practice
Future studies should look at how well Emotional Freedom Technique (EFT) works for handling stress, especially in schools. Previous work shows that EFT can cut down on anxiety, stress, and depression in participants (Araceli Bustamante-Paster, p. 1626-1641). More research could investigate how effective it is over the long term and how it works. Additionally, studies should check how EFT can be used with different groups, such as kids or those from underrepresented communities, to see if it works well in various situations. Given the positive results from different studies, which show big gains in the mental well-being of adults using EFT (Ambika Warrier), therapists might think about adding EFT to their practices along with standard methods like cognitive behavioral therapy. There is a need for consistent measurements and broader research to confirm EFT’s role in stress management strategies, which could lead to better mental health results for different population groups.
C. Final thoughts on the integration of EFT into holistic stress management strategies
Using Emotional Freedom Techniques (EFT) in stress management plans can help boost emotional strength and improve overall health. EFT focuses on the mental and emotional parts of stress, which works well with traditional methods like mindfulness, yoga, and cognitive-behavioral techniques. This creates a broader strategy for reducing stress. Studies show that using tapping with mindfulness practices greatly increases self-awareness and how well people manage emotions, helping them deal with stress better. Additionally, EFT is easy to use and can provide quick relief for strong feelings. In summary, adding EFT helps people handle their stress and encourages a proactive mindset towards mental health, leading to a better understanding of emotional triggers and reactions. Therefore, EFT is an important part of modern stress management methods.
Please review AIHCP’s EFT Specialist Certification and AIHCP’s Stress Management Consulting Program and see if they meet your academic and professional goals. The programs are online and independent study and open to qualified professionals seeking a four year certification.
References
Ambika Warrier. “Effect of Emotional Freedom Technique (EFT) Tapping on Anxiety and Quality of Life”. Phonix – International Journal for Psychology and Social Sciences (PIJPS), 2024.
Araceli Bustamante-Paster. “The Efficacy of EFT on the Symptoms of Depression, Anxiety and Stress among College Students’ during the COVID-19 Pandemic: Basis for the Development of Psychological Acupuncture Intervention”. INTERNATIONAL JOURNAL OF MULTIDISCIPLINARY RESEARCH AND ANALYSIS, 2022,https://ijmra.in/v5i7/Doc/6.pdf
Martina Finistrella, Elisa Luchina. “The effect of a Mindfulness-based stress reduction program on the mental health of a sample of Italian healthcare professionals: A quasi-experimental study design”. EDIZIONI FS Publishers, 2024,https://gipmel.it/wp-content/uploads/10.690882024THFF4.pdf
Dawson Church, PhD; Peta Stapleton, PhD; Danielle Raynor. “Skinny Genes’ Six-week, Online, Clinical Emotional Freedom Techniques Program: Durable Weight Loss and Improved Psychological Symptoms”. Advances in Mind-Body Medicine, 2022,https://eftuniverse.com/wp-content/uploads/2023/12/Skinny-Genes-Published.pdf
Ambika Warrier. “Effect of Emotional Freedom Technique (EFT) Tapping on Anxiety and Quality of Life”. Phoenix – International Journal for Psychology and Social Sciences (PIJPS), 2024,
Rudi Salam Sinaga, Miranti, Gustami Harahap, Khairunnisah Lubis, M. Ridwan Rangkuti. “THE EVOLUTION OF INDONESIAN CHINESE POLITICAL CULTURE IN NORTH SUMATRA PROVINCE IN THE NEW ORDER ERA AND POST REFORM: LITERATURE REVIEW”. ERUDIO Center for Higher Education, 2022,http://www.iiass.com/pdf/IIASS-volume15-2022.pdf#page=171
Ambika Warrier. “Effect of Emotional Freedom Technique (EFT) Tapping on Anxiety and Quality of Life”. Phonix – International Journal for Psychology and Social Sciences (PIJPS), 2024, .
Rudi Salam Sinaga, Miranti, Gustami Harahap, Khairunnisah Lubis, M. Ridwan Rangkuti. “The Evolution of Indonesian Chinese Political Culture in North Sumatra Province in the New Order Era and Post Reform: Literature Review”. ERUDIO Center for Higher Education, 2022,http://www.iiass.com/pdf/IIASS-volume15-2022.pdf#page=171
Araceli Bustamante-Paster. “The Efficacy of EFT on the Symptoms of Depression, Anxiety and Stress among College Students during the COVID-19 Pandemic: Basis for the Development of Psychological Acupuncture Intervention”. INTERNATIONAL JOURNAL OF MULTIDISCIPLINARY RESEARCH AND ANALYSIS, 2022,https://ijmra.in/v5i7/Doc/6.pdf
Rudi Salam Sinaga, Miranti, Gustami Harahap, Khairunnisah Lubis, M. Ridwan Rangkuti. “The Evolution of Indonesian Chinese Political Culture in North Sumatra Province in the New Order Era and Post Reform: Literature Review”. ERUDIO Center for Higher Education, 2022.
Araceli Bustamante-Paster. “The Efficacy of EFT on the Symptoms of Depression, Anxiety and Stress among College Students’ during the COVID-19 Pandemic: Basis for the Development of Psychological Acupuncture Intervention”. IJMRA, 2022,https://ijmra.in/v5i7/Doc/6.pdf
Ambika Warrier. “Effect of Emotional Freedom Technique (EFT) Tapping on Anxiety and Quality of Life”. Phonix International Journal for Psychology and Social Sciences (PIJPS), 2024.
Araceli Bustamante-Paster. “The Efficacy of EFT on the Symptoms of Depression, Anxiety and Stress Among College Students’ during the COVID-19 Pandemic: Basis for the Development of Psychological Acupuncture Intervention”. IJMRA, 2022,https://ijmra.in/v5i7/Doc/6.pdf
Sometimes emotions get the best of individuals. Individuals may be overwhelmed, dealing with multiple stressors or losses, overworked, or dealing with anxiety and stress. These individuals may finally hit the final straw and face an occurrence known as emotional flooding. First coined by John Gottman, this phenomenon can occur in workplaces, at home between couples and also between parents and children.
Emotional Flooding can occur when someone is overworked, over stressed and not getting enough self care. Please also review AIHCP’s Anger Management and Stress Management programs
Emotional Flooding can lead to an outburst or even a withdraw. The individual loses ability to communicate rationally and becomes emotionally overcome. This is quite similar to Fight or Flight responses, where the individual is put into a survival mode situation. Obviously, emotional flooding can lead to drastic problems in relationships, mental health and legal situations especially in cases of anger. It is hence important to utilize both Stress Management and Anger Management skills to help one face emotional flooding situations and hopefully prevent it.
Who is More at Risk for Emotional Flooding Situations?
Individuals who already have high levels of stress and anxiety or various anxiety disorders. PTSD or depression have a higher risk of emotional flooding occurring, as well as those with border line personality disorders as well as attachment disorders. Traditionally, males more so than females also have greater chances of outbursts, but many females still experience the problem. Those with higher sensitivity issues are also more prone to becoming overcome with emotional flooding.
Emotional Flooding, like any stress response, is a fight or flight response that will either push the person to emotional react without rationale or retreat. With higher level of stress, the body will pump cortisol into the blood stream and one’s blood pressure and heart rate will increase, muscles will tighten to prepare the body for fight or flight moments. In addition, rapid breathing and shortness of breath may occur, with loss of focus and increased anxious states.
These types of lapses are obviously huge problems at work places, arguments between couples and when parents are dealing with unruly children. It is important to identify the triggers and symptoms, as well as understand one’s current level of stress to better prepare for a total flooding moment. Emotional Flooding hence has huge negative impacts on mental health, physical health and social life. This in turn leads to worst anxiety, poor decisions, broken relationships, legal issues, lost jobs and physical break down of health.
Dealing with Emotional Flooding
When facing and dealing with stress and anxiety, the first step is a good defense. Individuals need to identify stress loads and mental health issues. These need addressed and treated as needed to prevent a flooding moment. Those who sense burnout is approaching, need to address mental and physical health issues to better address stressors. In addition, individuals need to identify triggers that can set them off. Those who see life as all or nothing or catastrophize things also need to readdress and realign their mental outlook on life. Reframing can be a huge help to maintain a reasonable outlook when things go wrong or when one is over flooding with emotion.
Individuals who are facing emotional stress at a larger level hence need to take a good inventory of their life and their emotions. They need to practice self care and give themselves time to reflect. They need to set boundaries with others if too many things are overtaking them and they also need to find time to meditate, breath, or rest. In addition, when facing an outburst, it may be helpful to practice breathing exercises, or grounding techniques seen in PTSD where the individual uses physical touch or grabbing of an item to help keep connection to reality. It is important to identify triggers and emotions beforehand and to see how they can suddenly sabotage a person’s day. Thinking about reactions and practicing reactions when in a peaceful situation can also help reframe reactions. This is usually conducted in therapy.
When individuals lives begin to spiral out of control due to outbursts, then it is time to seek professional help. Individuals may begin to isolate, lose sleep, lose appetite, become depressed, or lose important relationships. Higher levels of anxiety may begin to creep into the person’s life and professional help may be required to help not only manage anger and stress but to also cognitively reframe reality. In addition, if dealing with higher levels of anxiety or depression, certain medications may be temporarily needed to help a person again find balance in life.
According to therapist Maggie Holland, “Emotional flooding can be an extremely overwhelming and intense experience, but help is available. By working through your triggers, learning to self-regulate, making healthy lifestyle changes, or working with a therapist, you can feel more confident when navigating difficult situations and emotions (2024)”.
Helping a Loved One through Emotional Flooding
Of course no-one should ever permit themselves to be emotionally and physically abused. It may sometimes be important to remove oneself from the situation. While trying to help others through emotional flooding issues, one can help the other person cognitively through supporting the person and understanding the condition and triggers. Focus, listening and empathy can help the person face the emotional surge. Avoiding quick judgement and feeding the anxiety is also key. One can help the loved one breathe and calm down by presenting a calm and caring voice.
Conclusion
Selfcare, identifying triggers and grounding can help one deal with emotional flooding. Please also review AIHCP’s Stress and Anger Management programs
Obviously Emotional Flooding can be acute or chronic with an individual. Some individuals are dealing with immediate stressors and overloaded while others may have anxiety, depression, PTSD, or Borderline Personality issues which would make the emotional breakdowns more common. Regardless, it is important to practice good Stress Management skills and Anger Management skills to avoid worse breakdowns during flooding. This involves identifying triggers, understanding one’s mental state and emotions, and grounding oneself. One can also practice self care, meditation, and set greater boundaries to prevent overload. With work, family life, partners and children at risk, it is critical to regain control of one’s life.
Please also review AIHCP’s Stress Management and Anger Management Certifications. The programs are online and independent study and open to qualified professionals seeking a four year certification. Many healthcare as well as behavioral healthcare professionals seek these additional certifications to enhance their work resume and specialty practices.
Reference
Holland, M. (2024) “Emotional Flooding: Definition, Symptoms, & How to Cope”. Choosing Therapy. Access here
Additional Resources
Gould, R. (2023) “How to Navigate the Storm of Emotional Flooding”. VeryWellMind. Access here
Romanelll, A. (2020). “Flooding: The State That Ruins Relationships”. Psychology Today. Access here
Malik. J. et., al. (2021). “Emotional Flooding in Response to Negative Affect in Couple Conflicts: Individual Differences and Correlates”. J Fam Psychol. 2020 Mar; 34(2): 145–154. Library of Medicine. Access here
“Expert Tips: How To Navigate And Overcome Emotional Flooding”. Mind Help. Access here
The intricate relationship between stress and hair loss has garnered significant attention in recent years. Chronic stress has an impact on various aspects of health, including the condition of one’s hair. This connection has led many to question: does stress cause hair loss? Research indicates that prolonged periods of mental stress and anxiety can indeed contribute to hair thinning and shedding, making stress management a crucial aspect of maintaining healthy hair.
This article aims to explore the mechanisms behind stress-related hair loss and provide practical strategies to address this issue. It will delve into the signs of stress-induced hair loss, common stressors that trigger it, and lifestyle changes to promote hair health. Additionally, the discussion will cover natural remedies, medical treatments, and prevention strategies for stress-related hair loss. By understanding these factors, individuals can take proactive steps to mitigate the effects of stress on their hair and overall well-being.
Understanding the Link Between Stress and Hair Loss
Stress and hair loss. Please also review AIHCP’s Stress Management Consulting Certification
The connection between stress and hair loss has been a subject of significant scientific inquiry in recent years. Research has shown that chronic stress has an impact on various aspects of health, including the condition of one’s hair. This relationship is complex and involves multiple biological mechanisms that affect hair growth cycles and follicle health.
Types of stress-related hair loss
Stress can lead to different types of hair loss, each with its own characteristics and underlying mechanisms:
Telogen effluvium: This is the most common form of stress-related hair loss. It occurs when a significant number of hair follicles prematurely enter the resting (telogen) phase of the hair growth cycle. Telogen effluvium can be acute, lasting less than six months, or chronic, persisting for longer periods. It typically results in diffuse thinning of hair on the scalp.
Alopecia areata: This autoimmune disorder causes patchy hair loss and is thought to be triggered by environmental factors, including stress. It affects the immune and hormonal microenvironments of the hair follicle, leading to hair loss in well-defined areas.
Trichotillomania: Also known as hair-pulling disorder, this condition is associated with obsessive-compulsive disorder (OCD) and can be exacerbated by stress. Individuals with trichotillomania experience an irresistible urge to pull out their own hair.
How stress affects hair growth cycles
The hair growth cycle consists of three main phases: anagen (growth), catagen (degeneration), and telogen (rest). Stress has a significant influence on this cycle:
Prolonged resting phase: Chronic stress can cause hair follicles to remain in the telogen phase for extended periods, leading to increased hair shedding and reduced growth.
Premature transition: Stress can force hair follicles in the anagen phase to prematurely enter the telogen phase, resulting in increased hair loss.
Stem cell regulation: Research has shown that stress hormones, particularly corticosterone in mice (equivalent to cortisol in humans), prevent dermal papilla cells from secreting Gas6, a molecule that activates hair follicle stem cells. This inhibition can significantly impair hair regrowth.
Hormonal changes during stress
Stress triggers various hormonal changes in the body, which have direct and indirect effects on hair growth:
Cortisol elevation: During periods of stress, the body produces higher levels of cortisol, often referred to as the “stress hormone.” Elevated cortisol levels have been shown to reduce the synthesis and accelerate the degradation of important skin elements, including hyaluronan and proteoglycans, by approximately 40%.
Androgen activity: Stress can influence the conversion of testosterone to dihydrotestosterone (DHT), a hormone associated with androgenetic alopecia. DHT binds to androgen receptors in hair follicles, leading to the shortening of the anagen phase and prolongation of the telogen phase.
Immune system modulation: Chronic stress can alter immune system function, potentially contributing to autoimmune conditions like alopecia areata. Some individuals with this condition may experience a reduced expression of glucocorticoids due to a weak response to acute physiological stressors.
Understanding these mechanisms provides valuable insights into the complex relationship between stress and hair loss. It also highlights the importance of stress management in maintaining healthy hair growth and preventing stress-related hair loss conditions.
Recognizing Signs of Stress-Induced Hair Loss
Stress-induced hair loss has distinct characteristics that differentiate it from other types of hair thinning. Individuals experiencing this condition may observe several key signs that indicate their hair loss is related to stress. Understanding these signs can help in identifying the problem and seeking appropriate solutions.
Excessive shedding
One of the primary indicators of stress-related hair loss is an increase in hair shedding. While it is normal to lose between 50 to 100 hairs per day, individuals experiencing stress-induced hair loss may notice a significant increase in this number. In cases of telogen effluvium, a common form of stress-related hair loss, a person may shed up to 300 strands of hair daily.
This excessive shedding often becomes apparent in various situations:
Increased hair accumulation in hairbrushes or combs
More hair visible in the shower drain after washing
Hair strands frequently found on pillows or clothing
Noticeable hair loss when touching or running fingers through the hair
It is important to note that this increased shedding typically occurs gradually over a period of 3-6 months following a stressful event. This delay is due to the hair growth cycle, where stress pushes more hair follicles into the resting (telogen) phase before shedding.
Thinning hair
As stress-induced hair loss progresses, individuals may observe a general thinning of their hair, particularly on the top of the scalp. This thinning is often more noticeable than in other areas, such as the back or sides of the head. The American Academy of Dermatology (AAD) recognizes this pattern as a common manifestation of telogen effluvium.
Key characteristics of stress-related hair thinning include:
Overall reduction in hair volume
Scalp becoming more visible through the hair
Thinning that appears evenly distributed rather than in specific patterns
Hair that feels drier and falls out more easily
It is worth noting that while the hair may appear thinner, the scalp itself typically remains healthy-looking without scales or rashes.
Bald patches
In some cases, stress-induced hair loss can manifest as distinct bald patches. This is often associated with a condition called alopecia areata, an autoimmune disorder that can be triggered or exacerbated by stress. Unlike the diffuse thinning seen in telogen effluvium, alopecia areata presents as well-defined areas of hair loss.
Characteristics of bald patches in stress-related hair loss include:
Small, round patches of baldness on the scalp or other parts of the body
Patches that may expand or join together over time
Possibility of total loss of scalp or body hair in severe cases
Hair follicles remain intact, allowing for potential regrowth
It is important to recognize that the onset of these symptoms typically follows a major stressful life event. Such events may include trauma, the death of a loved one, illness, surgery, emotional turmoil, or rapid weight loss. The hair loss usually becomes noticeable a few months after the stressful event occurs, reflecting the delay in the hair growth cycle’s response to stress.
Common Stressors That Can Trigger Hair Loss
There are numerous stressors than cause hair loss
Stress-induced hair loss has been linked to various life events and circumstances that place significant pressure on individuals. Understanding these common stressors can help in identifying potential triggers and managing their impact on hair health. Stress management can help identify stressors.
Work-related stress
The workplace has emerged as a significant source of stress that can contribute to hair loss. Research has shown that individuals with little control over their workload face an increased risk of health issues, including hair thinning. A study conducted in 2014 by UK hair care brand Percy & Reed revealed that 50% of men and 75% of women attributed their thinning hair to work-related stress. Interestingly, the study also found that one in five individuals earning over £75,000 per year considered their stressful job as the cause of their hair loss, compared to one in ten for those earning £15,000 or less annually.
Financial stress
Financial difficulties have been identified as a major stressor that can have an impact on hair health. The Consumer Credit Counseling Service (CCCS) in the UK conducted a survey that highlighted the health consequences of mounting debts during economic downturns. The study found that 46% of respondents believed their financial problems had affected their health, with symptoms including hair loss among other issues. Financial stress can manifest in various forms, such as:
Business-related financial problems
Mounting debts
Job loss or income reduction
Economic downturns
Relationship issues
Emotional stress stemming from relationship problems has been recognized as a significant trigger for hair loss. Some common relationship stressors include:
Divorce or separation
Loss of a loved one
Heartbreak
Parenting challenges
Heartbreak, in particular, has been identified as one of the most common causes of hair loss due to emotional stress or trauma. The duration of hair loss in these cases can persist for as long as the emotional distress continues, with an additional 7 to 8 months required for proper hair regrowth.
Health concerns
Various health-related issues and events can act as stressors that trigger hair loss. These may include:
Major surgeries or medical procedures
Recovery from illness
High fever
Excessive weight loss
Childbirth
Stopping birth control pills
In some cases, health-related stress can lead to specific types of hair loss, such as alopecia areata. This condition is characterized by sudden bald patches on the scalp and can be triggered by extreme stress or traumatic events. Additionally, individuals with post-traumatic stress disorder (PTSD) may experience prolonged hair loss due to persistently elevated stress hormone levels, which can prevent hair regrowth after shedding.
It is important to note that while stress is a significant factor in hair loss, genetic predisposition can also play a role in conditions like alopecia areata. Furthermore, the impact of stress on hair loss can vary depending on the severity and duration of the stressful situation. In some cases, acute stress may lead to temporary hair shedding, while chronic stress can result in more persistent hair loss issues.
Lifestyle Changes to Reduce Stress and Promote Hair Health
Stress Management Techniques
Stress has a significant impact on hair health, potentially leading to conditions such as telogen effluvium. To combat this, individuals can adopt various stress management techniques. Mindfulness and meditation have emerged as powerful tools to manage stress and promote relaxation. These practices, when incorporated into daily routines, can improve overall well-being and support healthy hair growth.
One effective technique is square breathing, which involves slow, deep breaths to calm the mind and body. To practice this, one should inhale deeply through the nose, hold the breath for a few seconds, and exhale slowly through the mouth. Repeating this process several times while focusing on the sensation of each breath can help reduce stress levels.
Another beneficial practice is the body scan technique. This mindfulness and relaxation method involves mentally scanning the body from head to toe, paying attention to physical sensations and areas of tension. Regular practice of body scans can help individuals become more attuned to their body’s needs and better manage physical and mental tension.
Guided visualization is another effective mindfulness and meditation technique. It involves using mental imagery to create a state of deep relaxation, focus, and clarity. In a guided visualization session, a facilitator or recorded script guides individuals through a series of mental images and sensory experiences, helping them enter a calm and reflective state.
Healthy Diet for Hair Growth
A balanced diet plays a crucial role in maintaining hair health and promoting growth. Consuming foods rich in essential nutrients can support hair follicles and minimize stress-induced hair loss. Some key nutrients and foods to include in a hair-healthy diet are:
Iron and Vitamin C: Spinach is an excellent source of iron, and when combined with vitamin C-rich foods, it enhances iron absorption. A spinach salad with mushrooms or hard-boiled eggs, both rich in vitamin D, can help reduce hair loss.
Copper and Zinc: These minerals are essential for proper body function and healthy hair growth. Foods rich in zinc include oysters, black sesame seeds, spinach, eggs, walnuts, green peas, chickpeas, sunflower seeds, oatmeal, and wheat germ.
Protein: As hair is primarily composed of protein, it is crucial to include adequate protein in the diet. Salmon, a marine-based protein loaded with vitamins and omega-3 fatty acids, has been shown to be particularly effective at boosting hair growth.
Beta Carotene: Found in orange-colored vegetables and fruits such as pumpkin, carrots, mangoes, sweet potatoes, and sweet melons, beta carotene protects hair from becoming dull and dry. It also stimulates the production of sebum, an oily fluid essential for healthy hair.
Exercise and Its Benefits
Regular physical activity plays a significant role in maintaining overall well-being, including hair health. Exercise enhances blood circulation, ensuring that vital nutrients and oxygen reach the hair follicles. This improved blood flow supports the nourishment of hair follicles, fostering hair growth and minimizing hair loss.
Cardio exercises, such as running, biking, or swimming, can help improve blood circulation throughout the body, including the scalp. These workouts elevate heart rate and promote blood flow, supplying more oxygen and essential nutrients to the roots of the hair. Incorporating 30 minutes of cardio sessions into daily routines can yield optimal results.
Strength training exercises, like lifting weights or using resistance bands, can also have positive effects on overall hair health. These exercises aid in muscle development and indirectly contribute to promoting healthy hair growth. Additionally, participating in strength training can help lower stress levels, which in turn benefits hair health.
High-Intensity Interval Training (HIIT) is another effective form of exercise for hair health. HIIT involves engaging in bursts of physical activity followed by periods of rest or less strenuous exercise. These workouts are beneficial for increasing blood circulation and triggering the production of growth hormones, which can contribute to promoting hair growth. HIIT sessions can be completed in 10-15 minutes and incorporated into weekly routines multiple times.
Natural Remedies for Stress-Related Hair Loss
Herbal supplements
Herbal remedies have long been utilized in various beauty and hair care routines, with some evidence suggesting their potential to promote hair growth through different mechanisms. Several herbs have shown promise in addressing stress-related hair loss:
Horsetail (Equisetum arvense): Rich in silica, horsetail penetrates hair follicles and the hair matrix, potentially thickening hair and reducing hair loss.
Red clover (Trifolium pratense): Studies indicate that red clover may block the enzyme 5-alpha reductase, which converts testosterone into dihydrotestosterone, a hormone associated with hair loss. Additionally, it has been shown to help lower inflammation, potentially aiding hair growth.
Stinging nettle (Urtica dioica): Research suggests that stinging nettle extract may increase dermal papilla cell growth, which plays a crucial role in regulating hair growth. It is also rich in beta-sitosterol, a plant chemical that may stimulate hair growth factors.
Essential oils
Essential oils have gained popularity for their potential benefits in improving hair health, with some oils showing promise in promoting hair growth and addressing stress-related hair issues:
Rosemary oil: Known for its anti-inflammatory properties, rosemary oil may promote hair growth, prevent premature graying, and combat dandruff. It has been shown to improve circulation and encourage nerve growth when applied to the scalp.
Peppermint oil: The menthol in peppermint oil acts as a vasodilator, potentially improving blood flow and circulation in the scalp, which may encourage faster and stronger hair growth.
Lavender oil: Studies have demonstrated lavender oil’s ability to promote faster cell growth and repair. It may also help reduce stress levels, potentially minimizing hair loss during high-stress periods.
Cedarwood oil: With antibacterial and antifungal properties, cedarwood oil may help treat scalp conditions contributing to dandruff or hair loss. It has been found to help balance oil-producing glands in the scalp.
Thyme oil: This oil has been shown to stimulate the scalp and potentially prevent hair loss. However, due to its potency, it should be used sparingly and diluted with a carrier oil.
Tea tree oil: Known for its cleansing, antifungal, and antimicrobial properties, tea tree oil may help unclog hair follicles and promote faster hair growth when applied topically.
Scalp massage
Scalp massage has emerged as a promising natural remedy for stress-related hair loss. Research suggests that this technique may help promote hair growth and improve overall scalp health:
Increased blood flow: Scalp massage enhances blood circulation to the hair follicles, potentially encouraging hair growth and improving the delivery of nutrients to the scalp.
Stress reduction: The relaxing effect of scalp massage may help lower stress levels, which can be beneficial in combating stress-induced hair loss.
Mechanical stimulation: Studies using finite element method analysis have demonstrated that scalp massage results in horizontal movement of the skin surface and displacement of subcutaneous tissue, potentially inducing mechanical stress on hair follicle cells.
Gene expression changes: Research has shown that scalp massage may lead to changes in gene expression in human dermal papilla cells, which play a crucial role in hair growth.
Increased hair thickness: A study conducted on healthy Japanese men found that standardized scalp massage resulted in increased hair thickness.
To perform a scalp massage, individuals can use their fingertips to apply light to medium pressure to the scalp, moving in small circles. Alternatively, a scalp massaging tool can be used. For enhanced benefits, essential oils such as lavender or peppermint can be incorporated into the massage routine, as animal studies have shown their potential to promote hair growth.
Medical Treatments for Stress-Induced Hair Loss
There are numerous medications to help slow or prevent hair loss due to stress
Topical Medications
Topical minoxidil has emerged as a primary treatment for stress-induced hair loss. This FDA-approved medication has shown efficacy in treating various types of hair loss, including androgenetic alopecia, alopecia areata, and telogen effluvium. Available as a foam or liquid, minoxidil is applied directly to the scalp twice daily. It works by shortening the telogen phase and prolonging the anagen phase of the hair growth cycle, leading to increased hair diameter and length.
Minoxidil’s mechanism of action involves several pathways. It acts as a vasodilator, enhancing blood flow to hair follicles. Additionally, it induces the Wnt/β-catenin signaling pathway and has anti-androgenic and anti-inflammatory properties. The medication also increases vascular endothelial growth factor (VEGF) expression, which plays a crucial role in maintaining the anagen phase of hair growth.
It’s important to note that visible results may take four months to a year, and initial increased shedding is common. Side effects are generally mild and may include scalp redness and irritation.
Oral Medications
For cases where topical treatments prove insufficient, oral medications offer alternative solutions. Finasteride, primarily prescribed for male pattern baldness, inhibits the production of dihydrotestosterone (DHT), a hormone associated with hair follicle destruction. Taken once daily, finasteride typically shows results after four months, with significant hair growth potentially visible after a year.
Low-dose oral minoxidil has recently gained attention as a treatment for various hair disorders. Studies have shown that doses ranging from 0.25 to 5 mg daily can be effective for both male and female pattern hair loss, with lower doses (0.25-1.25 mg) showing promise in treating female pattern hair loss, traction alopecia, and telogen effluvium. Higher doses (2.5-5 mg) have demonstrated effectiveness in treating male pattern hair loss.
For women experiencing female pattern baldness, antiandrogen medications such as spironolactone and oral contraceptives containing estrogen may be prescribed. These medications work by inhibiting androgens that can damage hair follicles.
In cases of autoimmune-related hair loss, corticosteroids may be prescribed to suppress the immune system’s attack on hair follicles. These can be administered topically, through injections, or orally, depending on the severity and type of hair loss.
Hair Restoration Procedures
When medication alone is insufficient, hair restoration procedures offer more advanced solutions. Platelet-Rich Plasma (PRP) treatment utilizes the body’s natural healing compounds to stimulate new hair growth. This procedure involves extracting platelet-rich plasma from the patient’s blood and injecting it into various sites on the scalp.
Another innovative approach is Adipose Stem Cell Treatment, which involves injecting stem cells extracted from body fat deposits into the scalp. These stem cells have remarkable regenerative properties that can help spur new hair growth.
PDO Threading is a newer treatment that uses dissolving polydioxanone (PDO) surgical threads implanted just below the skin on the scalp. This technique triggers a natural healing response that can rejuvenate dormant hair follicles.
For more severe cases, surgical options such as hair grafting and scalp reduction may be considered. Grafting involves transplanting hair from one part of the body to bald areas of the scalp, while scalp reduction removes non-hair-bearing skin to stretch remaining hair-bearing skin over bald areas.
These medical treatments and procedures offer a range of options for individuals experiencing stress-induced hair loss. The choice of treatment depends on various factors, including the type and severity of hair loss, overall health, and individual preferences. It’s crucial to consult with a healthcare provider to determine the most appropriate treatment plan.
Prevention Strategies for Stress-Related Hair Loss
Regular self-care routines
Implementing regular self-care routines has a significant impact on preventing stress-related hair loss. One crucial aspect of self-care is maintaining a healthy diet. Experts recommend consuming adequate protein, especially for vegetarians and vegans, with a daily intake of 40 to 60 grams. The Mediterranean diet, rich in fruits, vegetables, and lean proteins, has shown promise in minimizing hair loss.
Ensuring proper nutrition through vitamins and minerals is essential for hair health. Vitamins A, B, C, D, E, as well as zinc, biotin, and iron, contribute to maintaining healthy hair, skin, and muscle tissue. However, it is advisable to consult a healthcare provider before adding new supplements to one’s diet. A blood test can determine if there are any nutritional deficiencies that may be contributing to hair loss.
Regular exercise has emerged as an effective strategy for managing stress and promoting overall well-being. Incorporating physical activity into one’s routine can help reduce stress levels and improve blood circulation, which is beneficial for hair health. Additionally, getting enough sleep is crucial, with most adults requiring between seven and nine hours per night. Adequate sleep has been shown to decrease stress levels and support overall health.
Maintaining a healthy work-life balance
Preventing hair loss starts with stress management
Achieving a healthy work-life balance is paramount in preventing stress-related hair loss. This balance involves distributing time effectively between personal and professional obligations. For individuals running their own businesses, such as salon owners, setting strict work-life boundaries is crucial to avoid burnout.
To maintain this balance, experts suggest several strategies:
Drawing a clear line between work and home life
Establishing regular meal times and prioritizing healthy eating habits
Practicing “switching off” from technology and work-related communications
Outsourcing tasks when possible to reduce workload
Taking regular breaks, including long weekends or short vacations
Learning to say “no” to excessive demands on time and energy
It is important to recognize that work-life balance may look different for everyone. The key is to ensure that not all non-sleeping hours are dedicated to work or work-related thoughts. Making time for enjoyable activities, hobbies, and social interactions is essential for maintaining overall well-being and reducing stress levels.
Seeking professional help when needed
When stress-related hair loss becomes a concern, seeking professional help is a crucial step in prevention and management. Experts recommend making an appointment with a board-certified dermatologist as soon as hair loss is noticed. Dermatologists can provide tailored advice and treatment options based on individual needs and the specific cause of hair loss.
For individuals experiencing high levels of stress that impact their mental health, consulting a therapist can be beneficial. Many employers offer employee assistance programs that can connect individuals with mental health professionals experienced in stress management. Counselors trained in Stress Management can help clients find better ways to manage stress.
In some cases, stress-related hair loss may be associated with conditions such as alopecia areata, telogen effluvium, or trichotillomania. These conditions often require professional diagnosis and treatment. A healthcare provider can assess the situation and recommend appropriate interventions, which may include medication, therapy, or lifestyle changes.
It is important to remember that seeking help is not a sign of weakness but a proactive step towards managing stress and preventing further hair loss. Early intervention can lead to better outcomes and help individuals regain control over their hair health and overall well-being.
Conclusion
The connection between stress and hair loss has a significant impact on many individuals’ lives, affecting both their physical appearance and emotional well-being. This article has explored various aspects of stress-induced hair loss, from its biological mechanisms to practical strategies to manage and prevent it. By understanding the signs of stress-related hair loss, recognizing common triggers, and implementing lifestyle changes, individuals can take proactive steps to maintain healthy hair and reduce the effects of stress on their overall health.
There are numerous medications to help slow or prevent hair loss due to stress
Ultimately, addressing stress-related hair loss requires a holistic approach that combines self-care, medical interventions when necessary, and a commitment to maintaining a balanced lifestyle. By incorporating stress management techniques, adopting a nutrient-rich diet, staying physically active, and seeking professional help when needed, individuals can minimize the impact of stress on their hair health. Remember, hair loss due to stress is often reversible, and with the right approach, it’s possible to regain not just hair growth, but also a sense of confidence and well-being.
Please also review AIHCP’s Stress Management Consulting Certification and see if it matches your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification.
FAQs
How can I prevent my hair from falling out due to stress?
To treat hair loss related to stress, ensure you get adequate sleep (aim for 7-8 hours nightly), hydrate well, and maintain a balanced diet. Limit your intake of sugar and caffeine. Engage in regular physical activities and consider stress-reduction practices such as yoga, meditation, or mindfulness. It’s also beneficial to discuss your concerns with someone.
Is it possible for hair to regrow after loss due to stress?
Yes, hair can regrow following stress-related loss. This type of hair loss, known as telogen effluvium, typically results in hair thinning, especially on the top of the head. While there are treatments available to help reverse this condition, hair usually begins to regrow naturally within three to six months.
What supplements are beneficial for hair loss due to stress?
Supplements like biotin, iron, and omega-3 fatty acids may help to reverse hair loss caused by stress. These supplements support healthy hair growth and can improve hair density. However, it’s important to consult with a healthcare provider before beginning any new supplement regimen.
How can I cope mentally with hair loss?
If hair loss is causing you to feel depressed or anxious, consider engaging in talk therapy. Losing hair can significantly affect your self-esteem and self-perception. Talking with a therapist or mental health professional can help you manage negative emotions, provide context to your hair loss, and help you plan your next steps.
Additional Resources
Flavin, D. (2023). “Can stress cause hair loss?”. Mayo Clinic. Access here
Bryant, E. (2021). “How stress causes hair loss”. National Institute of Health. Access here
Jay, K. (2019). “Does Stress Cause Hair Loss?”. Healthline. Access here
“Telogen Effluvium”. Cleveland Clinic. Access here
Did you know there is such a thing called good stress? Eustress is our basic challenges everyday. They call us to duty. Without these challenges that awaken us and push us to accomplish chores, goals, and dreams, then we would not be able to progress in life. The eustress of the challenges encompassed with earning a degree, or the eustress that accompanies a new but better paying job position, or even the eustress of dealing with the needs of a new infant are all examples of duties and needs individuals must face. When these obstacles are ignored, delayed or forgotten, then worst things happen in life. Jobs are lost, the house becomes a mess, relationships fail and an individual no longer meets goals, deadlines or accomplishes dreams.
There are good forms of stress that exist in life itself. They push towards goals and accomplishments and reward us with a sense of pride and resiliency. They are aspects of life itself and should not be seen as distress itself
There are obstacles and issues with every good thing in life. Waking up and getting out of bed and facing the world is a cross, or obstacle for many but we must do it. The push to face these good stresses keep us alive and ultimately are rewarding. A new position or job, or earned degree, or a beautiful home are all blessings but blessings that are earned. The body responds to these good stressors and realizes that things must be done to continue living, earning, enjoying and fulfilling life. In turn, the body rewards good work with a sense of accomplishment and pride.
Hence it is important to respond to daily life and good stress or eustress are all examples of good stresses that we deal with each day, week, and month. The article, “Good stress vs bad stress: know the difference by paying attention to your body’s reaction – and be alert to the danger of overload” from Tribune News Service looks at the importance of good stress but also warns against the dangers of bad stress. While experts speak of the important of good stress and the resilience and reward it builds in individuals, the article also warns of toxic and bad stress. The article states,
“It may be surprising to hear, but medically speaking, not all stress is bad. Healthy stress levels help build resilience, says Dr Safia Debar, a stress management expert at Mayo Clinic Healthcare in London, a branch of the Mayo Clinic in Rochester, in the US state of Minnesota. She explains the difference between good and bad stress, and how to tell when you are in danger of overload. Stress is a physical and psychological reaction to a demand, and that demand can be anything, Debar says. Stress that is good for us and may even give us a sense of well-being is called eustress, and is the opposite of distress”.
“Good stress vs bad stress: know the difference by paying attention to your body’s reaction – and be alert to the danger of overload”. Tribune News Service. (2023).
According to the article, events in life, such as marriage, can be great but also stressful. This is referred to eustress. Eustress deals with the things that come with everyday life that surround good events or everyday life itself, from work to school to family. Good stress management skills and organization can prevent these natural stresses which push us towards goals from becoming toxic. Stress Management skills can help us cope and deal with life and find better organization, planning and enjoyment out of it. Hence daily obstacles do not need to incur the fight or flight stress response within the sympathetic nervous system. Instead we can cope and work with life and find joy in accomplishments and find a resiliency within oneself to grow and become stronger.
However, when obstacles become distress, or when even good things become distress due to bad coping, the fight of flight system can be activated. Obviously during a death of a loved one, loss job, conflict, pain, divorce, or natural disaster the body is fighting off distress and the body enters into a state of fight or flight. This is needed in the acute moments to help the body prepare itself for the more demanding issues. The sympathetic system is activated via the pituitary gland and epinephrine a type of adrenaline is pumped into the body, aided by cortisol to increase the heart rate and blood pressure. Muscles are tightened and the digestive system decreases operation to deal with the distress. Overtime, if continual, this can become chronic stress and damaging to the body.
Daily basic stresses that are part of our daily obstacles should not become distress but in many cases they do and the fight or flight response is activated. A party, or a dead line, or a mere family event of joy can all be turned upside down. These good stresses push one to strive to be better and accomplish and should not become distress but for many without stress management skills and good coping and support, they can become detrimental.
Hence it is good to find joy in life and to recognize that daily challenges are not necessarily distress but reminders that we are alive and are correlated with our life choices, connections, accomplishments as well as interactions with those we love. If one is able to better realize this and utilize basic stress management, meditation and coping skills, then one can better see the joy in daily life and its minor obstacles. These obstacles are a product of living and should be embraced and then applauded when accomplishment and satisfaction occur.
So in the future, enjoy the ride. Enjoy the wedding planning, the holiday get togethers, the gift searching, the dinner planning, the first date, the love of a crazy pet, or anything else that surrounds life. Part of living is dealing with by products of good things or obstacles that lead to greater things. They do not need to be seen as the enemy or distress in life but merely part of life and that mindset can change many things.
Not all obstacles in life are meant to be stress. Please also review AIHCP’s Stress Management Program
Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your academic and professional goals. The program is online and independent study and open to qualified professionals.
Additional Resources
“Eustress: The Good Stress”. Lindberg, S. (2018). Healthline. Access here
“What Is Eustress?”. Scott, E. (2022). VeryWellMind. Access here
“What Is Eustress? A Look at the Psychology and Benefits”. Moore, C. (2019). PositivePsychology.com. Access here
“The good stress: How eustress helps you grow”. (2021). The American Institute of Stress. Access here
Stress can cause chronic issues throughout the body. The body is not intended to be in a fight or flight motion constantly and hence the elevated heart rate, higher blood pressure, muscle contractions and higher levels of cortisol can cause long term damage if barraged with constant stress. Those with diabetes can also see sugar increases due to cortisol. Hence stress can also negatively affect those with diabetes.
Stress can indirectly raise blood sugar levels. Please also review AIHCP’s Stress Management Consulting Certification
Those with diabetes should be aware of this and take into account the impact stress can have on blood sugar counts. The article, “Understanding the link between diabetes and stress” from the Indian Express takes a closer look at the negative impact stress can have on diabetics via blood sugar spikes caused indirectly by stress. The article states,
“Stress has become a byproduct of our lifestyles these days. Considered a normal reaction, stress can have various physical and mental effects, including elevated blood glucose levels. On its own, stress cannot cause diabetes, however, some evidence suggests that excessive and chronic stress can increase the risk of developing the condition. Diabetes and stress have a reciprocal relationship – experiencing stress can make managing diabetes more challenging and having diabetes may contribute to elevated stress levels.”
“Understanding the link between diabetes and stress”. Life Style Desk (2023). The Indian Express
Managing diabetes is a daily challenge for millions of people around the world. From monitoring blood sugar levels to carefully managing diet and exercise, there are numerous factors that contribute to maintaining stable glucose levels. However, one factor that is often overlooked is the impact of stress on blood sugar levels in diabetic patients. Recent research suggests that stress can have a surprising link to elevated blood sugar levels in individuals with diabetes. In this article, we will explore the relationship between stress and blood sugar levels, the physiological response to stress, and techniques for managing stress to control blood sugar levels.
Understanding stress and its impact on the body
Stress is a natural response that our bodies have to certain situations or events. It triggers the release of stress hormones, such as cortisol and adrenaline, which prepare us for a “fight or flight” response. While this response can be beneficial in short bursts, chronic stress can have detrimental effects on our overall health, including our blood sugar levels.
When we experience stress, our bodies release glucose into the bloodstream to provide us with energy. This is a normal response designed to help us deal with immediate threats. However, in individuals with diabetes, this can lead to elevated blood sugar levels which, if not properly managed, can result in complications.
The relationship between stress and blood sugar levels
The connection between stress and blood sugar levels is complex and multifaceted. Stress can affect glucose levels in several ways. First, stress hormones can increase insulin resistance, making it more difficult for the body to use insulin effectively. This can result in higher blood sugar levels. Additionally, stress can also lead to emotional eating and unhealthy food choices, which can further disrupt blood sugar control.
Stress hormones can raise blood sugar
Research has shown that stress can also directly impact the body’s ability to regulate blood sugar levels. Studies have found that chronic stress can lead to increased production of glucose by the liver and decreased insulin production by the pancreas. These physiological responses contribute to elevated blood sugar levels in individuals with diabetes.
The physiological response to stress and its effect on blood sugar levels
When we experience stress, our bodies go through a series of physiological changes. The hypothalamus, a small region in the brain, releases a hormone called corticotropin-releasing hormone (CRH), which signals the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH then stimulates the adrenal glands to produce cortisol, the primary stress hormone.
Cortisol plays a crucial role in the body’s stress response, including the regulation of blood sugar levels. It promotes glucose production by the liver and inhibits insulin production by the pancreas. This leads to increased blood sugar levels, providing the body with the energy it needs to respond to the stressor.
In individuals with diabetes, the body’s ability to regulate blood sugar levels is already compromised. The additional release of cortisol during times of stress can further disrupt this delicate balance, leading to elevated blood sugar levels.
Research findings on the link between stress and blood sugar levels in diabetic patients
Numerous studies have explored the relationship between stress and blood sugar levels in diabetic patients. A study published in the Journal of Diabetes Research found that individuals with type 2 diabetes who reported higher levels of stress experienced higher fasting blood sugar levels. Another study published in Diabetes Care found that stress was associated with poorer glycemic control in individuals with type 1 diabetes.
These findings highlight the importance of addressing stress as part of diabetes management. By understanding the link between stress and blood sugar levels, healthcare professionals can provide more comprehensive care to individuals with diabetes, helping them achieve better glycemic control and reduce the risk of complications.
Managing stress to control blood sugar levels
While it may not be possible to completely eliminate stress from our lives, there are strategies and techniques that can help individuals with diabetes manage stress and maintain stable blood sugar levels. Here are some effective approaches:
1. Mindfulness and meditation
Practicing mindfulness and meditation can help reduce stress levels and promote a sense of calm. These techniques involve focusing on the present moment and cultivating a non-judgmental awareness of one’s thoughts and emotions. Research has shown that regular mindfulness practice can have a positive impact on blood sugar control in individuals with diabetes.
2. Physical activity
Engaging in regular physical activity not only has numerous health benefits but can also help reduce stress. Exercise releases endorphins, which are natural mood boosters. Additionally, physical activity can help improve insulin sensitivity and blood sugar control.
3. Social support
Maintaining strong social connections and seeking support from loved ones can help alleviate stress. Talking to someone about your concerns and sharing your experiences can provide emotional relief and perspective. Joining support groups or online communities specifically for individuals with diabetes can also be beneficial.
Lifestyle changes to minimize stress and maintain stable blood sugar levels
In addition to specific stress management techniques, making certain lifestyle changes can help minimize stress and maintain stable blood sugar levels. Here are a few suggestions:
1. Prioritize self-care
Taking care of yourself is essential for managing stress and diabetes effectively. Make sure to prioritize activities that bring you joy and relaxation, such as hobbies, reading, or engaging in creative pursuits. Setting aside time for self-care can help reduce stress levels and improve overall well-being.
2. Adopt healthy coping mechanisms
Instead of turning to unhealthy habits like emotional eating or excessive alcohol consumption, develop healthy coping mechanisms for dealing with stress. This can include journaling, practicing deep breathing exercises, or engaging in activities that help you relax and unwind.
3. Maintain a balanced diet
A nutritious, balanced diet is crucial for managing diabetes and minimizing stress. Focus on consuming whole foods, such as fruits, vegetables, lean proteins, and whole grains. These foods provide essential nutrients and can help stabilize blood sugar levels. Avoid or limit the intake of processed foods, sugary beverages, and snacks high in added sugars.
The importance of holistic approaches in managing diabetes and stress
Managing diabetes goes beyond simply monitoring blood sugar levels and taking medication. It requires a holistic approach that takes into account the physical, emotional, and psychological aspects of the disease. Stress management is an integral part of this approach.
By addressing stress and its impact on blood sugar levels, individuals with diabetes can improve their overall health and well-being. This, in turn, can lead to better glycemic control and a reduced risk of complications. It is essential for healthcare professionals and individuals with diabetes to work together to develop personalized stress management strategies that fit their unique needs and circumstances.
Conclusion: Taking control of stress to improve overall health and manage diabetes effectively
Stress can have a surprising link to elevated blood sugar levels in individuals with diabetes. Understanding the relationship between stress and blood sugar levels is crucial for managing diabetes effectively and reducing the risk of complications.
Stress Management is key to overall health but also in managing diabetes and blood sugar
By implementing stress management techniques, such as mindfulness and meditation, engaging in regular physical activity, and seeking social support, individuals with diabetes can take control of their stress levels and maintain stable blood sugar levels. Additionally, making lifestyle changes, such as prioritizing self-care, adopting healthy coping mechanisms, and maintaining a balanced diet, can further minimize stress and improve overall well-being.
Taking a holistic approach to diabetes management that includes stress management is essential for achieving better glycemic control and improving overall health. By addressing stress and its impact on blood sugar levels, individuals with diabetes can lead healthier, more fulfilling lives. So, don’t overlook the power of stress management in your diabetes journey. Take control of stress today and reap the benefits of improved health and well-being.
Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your academic and professional goals. The program is online and independent study and open to qualified professionals interested in Stress Management Training.
Additional Resources
“Stress: How It Affects Diabetes and How to Decrease It”. Purdie, J. (2022). Healthline. Access here
“Diabetes and Mental Health”. CDC. (2023). CDC. Access here
“Diabetes: Stress & Depression”. Cleveland Clinic. Access here
“How are diabetes and stress linked?”. Caporuscio, J. (2019). Medical News Today. Access here
Numerous times, it can become difficult for individuals to find calm in the storms of daily life. Individual stressors at work or school can negatively affect an individual. It is important in these acute stressful moments for an individual to be able to find some peace and calm. The video below discusses variety ways to find calm quick and to re-balance oneself after a stressful incident. With chronic stress being such a health hazard to the heart, it is imperative to find ways to find calm and protect one’s body from the negative effects of stress
Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your academic and professional goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management Consulting.
Guilt is a necessary emotion. When anchored with a good conscience, it provokes truth and justice when wrong is committed. It prevents future wrong doing in some cases and helps guide the person to proper moral outcome. It is hence sometimes good to feel guilt. If one lacks guilt in appropriate circumstances, it is a sign of a deeper and more sinister moral flaw. Sociopaths are incapable of guilt and can commit the most grievous offenses without any sense of emotional wrong doing.
Victims can carry disproportionate grief. Please also review AIHCP’s Stress Management Consulting Certification
For the more tender hearted and as well as those who experience trauma, guilt can sometimes become excessive and over play its reach. It can become a pathological agent that prevents proper healing. When guilt is not properly processed and understood according to reality, it can then continue to haunt a person and prevent emotional healing. Guilt must be processed. If due to trauma it becomes part of dissociative material, then it can linger. It needs to find resolution, where appropriate sorrow is displayed and a chance for change and growth occur. When guilt is stunted, either not accepted or over felt, then it can keep a person stuck in the past.
With trauma, guilt is usually not proportionate and a variety of distortions exist. These distortions continue to exist when individuals keep trauma to themselves and do not face it. This is why dialogue is so critical to healing. It allows the wound to bleed and also the opportunity to discuss falsehoods regarding the traumatic event hence allowing integration of the memory.
Most distortions create an imbalance of guilt. Either the person blames oneself 100 percent or finds no blame at all. Associated with this are usually feelings that one does not deserve to live or survivor guilt. In addition, many individuals feel the guilt is critical to show they still care and that they must punish themselves and repeat the pain. Multiple reasons incur this guilt. Many believe they are guilty because they were afraid, or found relief. Others find guilt in having to kill, making a mistake, finding enjoyment in the event, wanting to die, or expressing extreme hatred. Others find guilt in their actions in not being able to save others, not taking precautions, freezing under pressure, not stopping the abuse, or not saying “I love you” one last time.
Many things can haunt a person who experienced trauma. Depending on the trauma and event, they can differ, but they all carry a haunting voice that judges what one felt, did not feel, did, or did not do. Distortions to the event can amplify the sorrow the person experiences.
Dialogue is obvious the first step in unlocking guilt. Various cognitive therapies look to identify guilt and then properly ascertain legitimacy of it. This involves discussing with a therapist the event itself and verbalizing the details. The patient then must attribute the level of what they think was their fault in a numerical percentage. Following this, the therapist challenges the events and asks probing questions of who else may be at fault. The guilt is then re-assessed and a recalculation occurs in which proportionate percentages of guilt are discovered to be less. This process can be repeated weekly to illustrate to the victim and patient that the guilt attributed is far from fair.
Also, the therapist can help the victim distinguish between the emotion of concern versus guilt, as well as shame and guilt. Many equate these emotions with guilt. The sexual victim may equate shame with guilt. In doing so, one can then start to attack the various distortions of guilt.
It is also important to help the patient understand their decision under pressure. Normal decision making under peaceful situations are quite different than decisions under duress. Fight or flight mechanisms can erupt and many lose rationality. So it is good to point out that one does not think the same way under trauma as if not. A therapist can also help the patient look at the choices that were available, the time constraints, all the information at the time and the intent of the outcome.
Another important way to help one see the past is to have the person play the role of two. As if an advisor or friend, to respond to one’s own criticism. By separating oneself from the event, and counseling one as if a friend, one can then begin to see the overall picture. So many therapists recommend patients play a two role therapy of talking and then responding as two different individuals.
It is important to properly process guilt in trauma. Please also review AIHCP’s Stress Management Consulting Program
In addition, various rituals can help. Spiritual visualization of healing, as well as finding forgiveness through a higher power.
Through this, one is better able to properly rank their guilt and true proportionate role in the traumatic event. The person can then understand the situation, move on from it and process it. Through this, the victim can be better prepared for the future and understand the role he or she played.
Of course, various therapies help individuals with PTSD and trauma better recollect the situation and process any negative emotions. EFT, Rewind Techniques, TIR and EMOR are all way therapists can better help an individual relate to the emotions and events of a particular trauma. They can also help the person cognitively restructure the event appropriately to reality. Removing inappropriate guilt is obviously an important step.
Please also review AIHCP’s Grief Counseling Program, as well as Stress Management Program and Crisis Intervention Program. All programs are helpful in teaching professionals to guide others through trauma. The programs are online and independent study and open to qualified professionals seeking a four year certification.
Sources:
“The Post Traumatic Stress Disorder Sourcebook: A Guide to Healing, Recovery and Growth” by Glenn Schiraldi, PhD
Stress kills. This short phrase is as true as any words. Stress primarily affects the blood vessels and the heart through cortisone and its increases in the body. When this hormone is utilized for fight or flight, it is good but when chronic stress constantly applies it to the body, then the heart suffers. Long term and chronic stress weakens the body and heart. It is thus very important to reduce chronic stress through health stress management strategies to reduce long term damage. Stress Management can help an individual eliminate unneeded stress in one’s daily life and live a healthier life.
Stress can have negative health impacts on the heart. Please also review AIHCP’s Stress Management Consulting Certification
The article, “Stress May Be Your Heart’s Worst Enemy” by Rachel Ruiz from the New York Times looks closer how stress can harm the heart. She states,
“But has your doctor also asked about the level of stress in your life? Chronic psychological stress, recent studies indicate, may be as important — and possibly more important — to the health of your heart than the traditional cardiac risk factors. In fact, in people with less-than-healthy hearts, mental stress trumps physical stress as a potential precipitant of fatal and nonfatal heart attacks and other cardiovascular events, according to the latest report.”
“Stress May Be Your Heart’s Worst Enemy”. Rachel Ruiz. New York Times
Stress is a phenomenon that results from the interaction between an individual and their environment which produces psychological and physiological responses to perceived threats or challenges. This process is further exacerbated by the imbalance between the demands of the environment and the individual’s ability to cope with such demands, thus resulting in a psychobiological response. Through this process, stress can manifest through physical, cognitive, emotional, behavioral, and other related changes depending on how an individual interprets and responds to perceived stressors.
Stressors can range from work, school or home. They can build up over time when not properly managed. It is hence critically important to identify stressors in one’s life and see how to reduce their impact on daily life. Various Stress Management strategies can be employed to help individuals deal with stressors on a daily basis.
Stress and Your Heart
Stress has been linked to a variety of adverse health effects, including heart disease. Physiologically, stress can trigger the release of hormones such as cortisol and adrenaline which can lead to increased blood pressure, vasoconstriction, and an elevated heart rate. Furthermore, the chronic activation of the sympathetic-adrenal medullary system associated with stress has been shown to increase oxidative stress and inflammation in the body, leading to increased risk for cardiovascular diseases such as coronary artery disease.
Stress has a significant impact on cardiovascular functioning in both the short- and long-term. Prolonged stress can lead to an increase in sympathetic nervous system activity, leading to higher heart rate, blood pressure, and levels of cortisol–all of which are associated with deleterious effects on cardiac health. Additionally, chronic stress can lead to neurohormonal changes that can cause structural changes to the cardiovascular system.
Knowing these dangers, it is critical to protect one’s heart and avoid unneeded stress and practice healthier anti-stress strategies.
Stress Management
Stress management and heart health are intrinsically interlinked, with the ability to effectively manage stress being a key factor in mitigating risk factors associated with cardiovascular disease. The physiological processes associated with stress can result in an increase of cortisol levels, which then leads to increased inflammation and arterial plaque. In addition, elevated cortisol levels often contribute to unhealthy lifestyle choices such as smoking or overeating which can then compound the risk for cardiovascular-related issues.
Stress Management techniques can play a key role in reducing chronic stress and hence help with overall heart health
Through stress management, individuals can lessen the release of cortisol and reverse to the para sympathetic nervous system.
Stress management techniques are an essential component of effective psychological and overall health. These techniques comprise a variety of approaches for alleviating stress, including cognitive restructuring, relaxation training, mindfulness meditation, and other forms of psychotherapy. Cognitive restructuring is a form of psychotherapy that promotes changing the way one thinks about particular situations in order to modify their emotional responses. Relaxation training typically involves techniques such as deep breathing, progressive muscle relaxation, biofeedback, guided imagery, music appreciation and yoga.
Conclusion
In conclusion, stress is a major contributing factor to physical and mental health problems, including heart health. It is important to become aware of how daily stressors can affect your overall wellbeing and take measures to reduce its impact. This may involve creating healthy lifestyle habits such as regular exercise, adequate sleep, healthy eating and relaxation techniques. Additionally, it is beneficial to reach out for professional help when needed. By making positive changes in our lives, we can significantly improve our stress level and heart health. Stress management is extremely important for improved heart health. Stress can have a profound effect on the body and its systems, including the cardiovascular system. Research has shown that managing stress can reduce risk of cardiovascular disease and improve overall heart health. Simple strategies such as regular exercise, mindful meditation, and healthy lifestyle habits can help to manage stress levels and protect your heart.
Please also review AIHCP’s Stress Management Consulting Certification and see if it meets your academic and professional needs and goals. The program is online and independent study and open to qualified professionals seeking a four year certification in Stress Management. Through use of stress management techniques, many individuals can better maintain a healthy heart by avoiding chronic stress in life.
Additional Resources
“Stress and Heart Health”. June 21st, 2022. American Heart Association. Access here
“Risk Factors for Heart Disease: Don’t Underestimate Stress”. John Hopkins Medicine. Access here
“Stress and your heart”. December 1st, 2013. Harvard Health Publishing. Access here
We all know stress causes a fight or flight response. Within the sympathetic nervous system it awakens the body through various increases in adrenaline to prepare the body for action. Increase in heart rate, muscle tension, blood pressure, digestive shutdown and preparation to face struggle emerge within the body. Short term this can save oneself, but long term when facing modern problems that cannot be fled or do not pose physical harm, it can cause issues with health. AIHCP’s Stress Management Consulting Program offers courses and ideas on how to reduce stress and find calm for oneself and others.
It is very important to identify stressors and reduce the negative impact on the body. Knowing how to calm the body is key. There are a variety of ways to calm the body physically, mentally and emotionally. There are also a variety of tools to help calm the body. The key is to reverse the effects of the sympathetic nervous system and return to a state of calm. Of course Meditation is key but not everyone can mediate immediately when stressed. Long term use of meditation can help overall and when the situation occurs, but one needs to have other strategies also to deal with anxiety, fear, stress and worry.
Too many times, people let worry and stress dominate instead of trying to find peace and calm. Please also review AIHCP’s Stress Management Consulting Program
Physically, Power Breathing is an excellent way to help reverse the ill effects of stress. When stressed, individuals breath in short shallow breathes. This reduces oxygen in the blood and also causes anxiety. It is important to take deep breathes that fill the entirety of the lungs, allowing the abdomen to fill and the chest to expand. These short breathes should focus on inhaling and exhaling to promote a more peaceful mind set. This in turn can help the body reverse the effects of the stress response on the blood pressure, muscles and heart.
In addition, Yoga postures, as well as various calm postures can help. Simply by taking a calm postures such as Calm Unfold, that involves a bending to the ground and allowing the arms to dangle, can help reduce stress. Also, when stressed, jaws become stern. By touching the roof of one’s mouth with the tongue, the jaw can be relaxed. Lotus hands and other Eastern postures can also create a sense of calm. By reversing facial expressions associated with stress such as Calm Demeanor, one can also trick the subconscious that correlates these expressions with happier times.
If one notices, when stressed, people speed up things. They talk faster, walk faster, breath faster. Walk slower, speak slower and most importantly by breathing slower, can reverse ill effects of stress. These slow down calm techniques can be very useful.
Some points also help negative energy within the body process through. Acupuncture and EFT tapping are all examples of utilizing points in the body to release negative energy trauma and stress. Self massage points can help reduce tension and stress. Checkbone rubs, Feng Chih (back of skull), Jan Ku (below ankle), Chin Wei (Below breast bone), ear points, wrists, top of head and foot reflexology can all be sensitive points that can relax energy channels and muscles. Aromas such as lavender can also help one find calm physically.
Like meditation, herbs can also play long term keys in helping oneself, but again, these are not immediate fixes like many of the above procedures. Ginseng, Valerian and Chamomile can all play long term helps, as well as a higher alkaline diet.
Individuals can also employ a wide variety gadgets to help reduce stress on the spot. Finger bindings, worry beads, stress balls, music, ionizer, bio feedbacks, self hypnosis and stress balls are all techniques and gadgets on the spot that can help reduce stress.
Mentally and emotionally, individuals can also reduce stress. Stressors for some are not for others. In many ways, some stress is perception as well as how one copes with the particular stress. Individuals with type A personalities which are more aggressive, over-worked, self centered and heavy goal orientated individuals suffer more from stress than Type B personalities. Type B personalities are more laid back and less prone to stress. Neither personality is superior but if one is more one than the other, then difficulties can arise in how work and goals are met. It is important to implement a little of both personalities to truly find success without the high stress.
Most stressed individuals can utilize a variety of mental ways to reduce stress by how they view it. Calm affirmations are on such way. Calm affirmations replace negative words with positive words for each situation. Focus is more on the positive.
In addition, Big Screen Visualization can play a big role in helping a person view a stressful situation. Through the power of imagination and visualization, one can imagine oneself in various situations but with successful outcomes. Another visualization technique is referred to as Stepping in Time. With this visualization, one imagines the problem now then reviews it at a later date, and if it bears any power on that date. This can help one see the true significance of the stressor.
Also, one can similarly try the Ten Year Plan, as well as the Universal Perspective. The Universal Perspective teaches one to visualize oneself from various frames of height, until one only sees the Earth. One can even go farther to the edge of the solar system or galaxy. How important is the stressor at that moment?
Individuals can elicit a calm response through various techniques. Please also review AIHCP’s Stress Management Consulting Certification
Framing is also another useful visualization tactic in which the person can reframe in one’s mind a stressful person or place with comedy. For those who feel they cannot perform these visualizations or avoid the stress, one can offer a Lets Pretend technique. The stressed person then pretends they are not stressed. Sure enough, soon the person discovers he or she is not stressed
Other Type A worriers need strategies. Permission to let loose, or be a Type B person for an hour, or permission to say no, or permission to play strategies can help them unwind. In addition, giving one a worry free spot, whether at home or work to go to. This type of re-programming is based on the environment. Places, music, or scents that are associated with stress are stressful. Opposite, places, music and scents associated with peace are not stressful. One can trick the subconscious to feel safer and relaxed by sitting in area more peaceful, or listening to a song associated with a good moment.
Worry lists can also help. One can departmentalize the worry and assign it an appropriate time. This closely resembles the concept of worry dolls. In addition, sometimes, disconnect is critical. To walk away from the worry itself to eliminate the stressor and the physical issues associated.
This is a but a small sample on ways to elicit the calm response within the body. There are many other ways, especially in the text Instant Calm found with SM560.
If you would like to learn more about reducing stress and becoming certified in Stress Management Consulting, then please review AIHCP’s Stress Management Consulting Program and see if it meets your academic and professional goals. The program is online and independent study and open to qualified professionals looking to become Stress Management Consultants
