Three Tips Everybody Should Know to Reduce Anxiety and Stress

On March 11, my daughter burst into my bedroom brandishing her smart phone, proclaiming that hundreds of people were camped at the intersection of Highway 92 and Skyline for a bird’s eye view of the destruction of the California coast. She was panicked about being late for work and the well being of our pooch, given the situation. My brother, who works for the US Geological Survey, also called to forewarn me about the tsunami. At 7 a.m. I was ready to pack up the dog and head for higher ground.

Most of the time it’s easy to forget we are living in earthquake country, but a tsunami threat raises everybody’s anxiety. Here are a few simple tried and true tips guaranteed to reduce stress and make you feel better to boot.

Remember that old adage advising us to "take a deep breath" when upset? It turns out those old wives knew what they were talking about because that’s the number one way to shut down the body’s anxiety response as it ratchets up.

Heightened anxiety, panic or even a fight or flight reaction are caused by chemical messengers from the brain telling the heart to beat stronger and faster, and to divert blood into your arms and legs so you can fight or run. That same reaction sharpens your eyesight and hearing, and takes blood away from non-essential systems like digestion, which often causes nausea.

When we are startled the first response is a gasp. That sharp intake of breath hyper-oxygenates the blood in your lungs allowing a better quality of blood to be immediately sent to your limbs so you are ready for action. Over time, heightened stress is associated with problems in every body system from causing acne and headaches to nausea, joint aches, acid reflux, chest pains and heart problems.

Here’s the trick. Sit up straight with your shoulders back to fully expand your lungs. Take a long slow deep breath. Then exhale twice as slow as the inhale, taking several seconds to do it. This is an important signal to your brain that the danger has passed. It interrupts the flow of chemical messengers telling the heart to beat faster, and allows blood to return to other systems and decrease to the extremities. Your body cannot have a fear reaction at the same time it is relaxed. Commencing with long slow deep breaths informs the body danger is over and it is safe to relax.

Many people also feel calmer when doing long slow deep breathing, but some do not. Luckily, progressive muscle relaxation works for everyone. It is a technique in which you tighten various muscle groups, holding each for a few seconds and then return to a relaxed state.

Start by pretending you are picking up two lemons. Now squeeze them as hard as you can. Tighten your hands, arms and chest muscles and hold this position for three seconds. Now relax your hands and arms and wait a few seconds before doing this at least two more times.

You can point your toes, squeeze your calves, thighs, and buttocks, focusing on tightening each area for three seconds, then relaxing it. Suck in your stomach, hold it, and then relax. Raise your shoulders towards your ears with your hands at your side, and then drop them down. Pretend you have a fly on your nose and you can only get it off by crinkling up your face, then relaxing your face. This last one may seem silly, but actually we hold a lot of tension and worry in our facial muscles and sometimes forget how to relax them. If you have injuries, skip those areas, or alter these exercises to something that is comfortable and relaxing for you.  

Lastly, have a good stretch. Find a low-backed chair, bring your arms over your head and allow your head, shoulders and arms to hang over the back of the chair. Find yourself looking at the wall behind you upside down. Come back up and then do this two more times. It is easy for kids to lean back over their school desks, and common for teachers to scold them for doing it! If you have trouble with mobility, simply stretch to the best of your ability.

Now try guided imagery and visualization. Take another slow breath and close your eyes while sitting or lying in a relaxed position. Imagine you’re at a favorite place in nature: perhaps at your favorite beach in Half Moon Bay, the redwoods, or Montara Mountain; make it as real as you can. Imagine the wind, the sun’s warmth, and the smells. Take a few minutes when you are completely silent, eyes closed, to enjoy your sacred inner landscape.

These three techniques together – long slow deep breathing, progressive muscle relaxation and guided imagery - are key components in relaxing the body, reducing stress and anxiety, and can be done at work, school, or even in bed. Try them next time you’re awake at 2 a.m. worrying about that 8 a.m. meeting or presentation. 

Create your own toolbox of things you do which help you to relax and de-stress by writing a list and posting it. A walk at the Fitzgerald Marine Reserve, snuggling up with a good book at home, or lunch with a friend on Main Street can all be ways to reduce your stress.

Laughing not only makes us feel good, it lowers our blood pressure, improves blood flow to the heart, and increases oxygen in the blood. Laughter relaxes the whole body, and releases endorphins which make us feel happier and can temporarily reduce pain. It even boosts the immune system and antibodies which fight infections.

In the midst of our tsunami/earthquake worries, it is essential to our long-term good health that we take time to reduce our stress. Breathe, laugh with friends, be kind to yourself - that’s good medicine.

Laura Strom is a Licensed Marriage and Family Therapist (MFC 49174) practicing in Half Moon Bay. Her website is LauraCStrom.com.