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Stress Reduction Exercises

Stress is the feeling people experience when they are under pressure. Symptoms of suffering high levels of stress include inability to sleep, loss of appetite and inability to concentrate. Stress is recognized by physicians as a major cause of high blood pressure, depression and anxiety in developed countries. A wide variety of exercises can reduce the negative effects that stress can have on health.

  1. Cognitive Behavioral Therapy Exercises

    • Cognitive behavioral therapy (CBT) is a psychological approach that seeks to reduce the incidence and negative consequences of negative thoughts, feelings, and beliefs. Stress is one such negative feeling. CBT works on the principle that negative feelings stem from how we perceive and interpret things that happen around us, and that this interpretation is something we can change. An example of how CBT can be used to counteract stress is where a stress-inducing thought (e.g. "I cannot do this job") is considered a hypothesis, rather than a fact, and the thought is considered from a different perspective (e.g. "this job is a new challenge").

    Deep Breathing Exercises

    • Deep breathing exercises involve breathing deeply as a technique to combat stress. In order to engage in deep breathing exercises, find a quiet, private space where you will not be interrupted. Either sit in a comfortable chair or lie on a bed. Loosen any tight-fitting or uncomfortable clothes and ensure you are as comfortable as possible. Close your eyes. Breathe in slowly and regularly through your nose and breathe out slowly and regularly through your mouth. Ensure your lungs are full to capacity with air before you breathe out. Try counting to five every time you breathe in and every time you breathe out. Continue to do this for as long as it takes to feel relaxed.

    Physical Exercises

    • Physical exercise can help reduce stress. Also, exercise helps you to lose weight, be healthier and improve your sense of well-being. Examples of physical exercises that can help combat stress are jogging, hiking, aerobics, swimming and competitive sports.

    Anger Management Exercises

    • Stress can cause you to feel angry. Responding angrily to stress can cause more stress if those around you also respond angrily. Anger management exercises include counting to 10 before you respond to something that is making you angry, visualising a relaxing scene, or simply leaving a stressful situation until you feel ready to deal with it calmly.

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