Different Alternative Therapies to Address Stress

BY MORGAN HOPKINS, DOCTOR OF PHYSICAL THERAPY

As Americans in 2022, stress has become a seemingly accepted part of our daily lives.  Increasing work demands, tolls from the pandemic, and the desire for continual self-improvement all contribute to increasing stress levels.  But did you know that stress can actually cause physical changes within our bodies?  Prolonged stress has been shown to contribute to elevated cortisol levels, which can ultimately lead to an increased risk for heart disease, high blood pressure, depression, anxiety, and chronic pain.

As such, effectively managing one’s stress is an integral component of leading a happy and healthy life.  While medication or further clinical analysis may be required, many alternative therapies exist and are gaining popularity in this ever-demanding climate.

Exercise

Exercise in many forms has been found to provide both physiological and psychological benefits which reduce stress levels.  For one, physical activity increases the release of endorphins which can give you that “feel good” energy and also help physically relieve stress and pain.  Exercise can also boost self-confidence by making us feel good and look good, which often carries over into confidence and control in one’s personal and work life.  Finally, the sympathetic response experienced during exercise can help train the body to better manage the similar physiological response experienced during stressful situations.   Beneficial exercise does not have to involve high-intensity workouts.  15 minutes of walking or beginner Yoga can provide notable benefits and can serve as a realistic foundation for someone just beginning an exercise program.

Meditation

Meditation provides an additional therapy for stress management and has been used since ancient times to calm the mind and body.  Through breathwork and introspection, meditation helps improve self-awareness, identify emotions and feelings, and live in the present moment.  Focusing on the present can be incredibly powerful for reducing stress and calming an overactive mind.  Deep breathing techniques used in meditation have also been shown to slow respiratory rate and heart rate and can thereby reduce stress-induced anxiety.  Many meditation and mindfulness apps and streams exist to provide guidance on where to begin.

Massage

Although often considered a novelty, massage therapy can serve as a third alternative treatment for stress management. Similar to meditation, massage allows for relaxation of the body and mind while also providing circulatory and myofascial benefits. Recent studies show promising evidence of increased parasympathetic activity following massages as well as increased heart rate variability, which is found when the body is in a more relaxed state.

Regardless of the chosen techniques, finding ways to manage stress is imperative to maintaining a happy and healthy mind and body.  Exercise, meditation, and massage are three among many alternative therapies for managing stress in an ever-stressful world.