[{"@context":"https:\/\/schema.org\/","@type":"NewsArticle","@id":"https:\/\/thehomeground.asia\/international\/techniques-therapists-recommend-to-reduce-stress\/#NewsArticle","mainEntityOfPage":"https:\/\/thehomeground.asia\/international\/techniques-therapists-recommend-to-reduce-stress\/","headline":"6 Techniques Therapists Recommend to Reduce Stress","name":"6 Techniques Therapists Recommend to Reduce Stress","description":"Experiencing stress is inevitable at any point in our lives. With the evolving COVID-19 situation, fear and anxiety about the future could cause overwhelming emotions in adults and children. Social distancing measures, albeit necessary, can also evoke feelings of loneliness which might further increase stress. It\u2019s important to handle stress proactively to minimise its impact […]","datePublished":"2020-09-07","dateModified":"2020-09-15","author":{"@type":"Person","@id":"https:\/\/thehomeground.asia\/author\/clara-tan\/#Person","name":"Clara Tan","url":"https:\/\/thehomeground.asia\/author\/clara-tan\/","identifier":79,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/32a38e87a0b69ebfb033201a94ab4d57d55f638735436352bee5a1adcf3baa70?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/32a38e87a0b69ebfb033201a94ab4d57d55f638735436352bee5a1adcf3baa70?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"TheHomeGround Asia","logo":{"@type":"ImageObject","@id":"https:\/\/thehomeground.asia\/wp-content\/uploads\/photo_2021-07-22-222533.jpeg","url":"https:\/\/thehomeground.asia\/wp-content\/uploads\/photo_2021-07-22-222533.jpeg","width":640,"height":640}},"image":{"@type":"ImageObject","@id":"https:\/\/thehomeground.asia\/wp-content\/uploads\/1599111213182_Techniques_Therapists_Recommend_to_Reduce_Stress_1.jpg","url":"https:\/\/thehomeground.asia\/wp-content\/uploads\/1599111213182_Techniques_Therapists_Recommend_to_Reduce_Stress_1.jpg","height":1067,"width":1600},"url":"https:\/\/thehomeground.asia\/international\/techniques-therapists-recommend-to-reduce-stress\/","video":[{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=kgTL5G1ibIo#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=kgTL5G1ibIo","name":"Learn the Diaphragmatic Breathing Technique","description":"In this video, Whitney Zweeres, PTA teaches the diaphragmatic breathing technique. This technique can be used for pain management, relaxation, and the relief of anxiety. Using this deep breathing technique will help you to rely on your diaphragm rather than your neck muscles, relieving tension, and slowing down your breathing patterns providing relaxation.\n\nThank you for watching. Learn more helpful tips at www.cioffredi.com","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/kgTL5G1ibIo\/default.jpg","https:\/\/i.ytimg.com\/vi\/kgTL5G1ibIo\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/kgTL5G1ibIo\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/kgTL5G1ibIo\/sddefault.jpg"],"uploadDate":"2012-08-22T15:07:33+00:00","duration":"PT3M47S","embedUrl":"https:\/\/www.youtube.com\/embed\/kgTL5G1ibIo","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCvE6uEM9eXSSeSuhswzRvAQ#Organization","url":"https:\/\/www.youtube.com\/channel\/UCvE6uEM9eXSSeSuhswzRvAQ","name":"Cioffredi & Associates Physical Therapy","description":"Dedicated to providing people with the expertise, support, and inspiration to live happier and healthier lives.\n\nCioffredi & Associates Physical Therapy, located in Lebanon and Grantham New Hampshire, offers a continuum of physical therapy and wellness services to meet the changing health needs of our clients throughout their lives. Recognized as a regional leader for clinical expertise and outcomes, our staff is committed to ensuring that you receive exceptional treatment and service by providing an individualized approach to relieve pain and restore function.\n\n\n","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_lF_NTh0I-qjXb3MJ_kdKE3jzTVRw33stA0YmNe4J2AR3Q=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=kgTL5G1ibIo#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=kgTL5G1ibIo#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=kgTL5G1ibIo&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=kgTL5G1ibIo#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":1245357}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=kgTL5G1ibIo#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":9884}]},{"@context":"http:\/\/schema.org\/","@type":"VideoObject","@id":"https:\/\/www.youtube.com\/watch?v=YRPh_GaiL8s#VideoObject","contentUrl":"https:\/\/www.youtube.com\/watch?v=YRPh_GaiL8s","name":"How To Perform the 4-7-8 Breathing Exercise | Andrew Weil, M.D.","description":"The 4-7-8 Breathing Exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.\n\n1) Exhale completely through your mouth, making a whoosh sound.\n2) Close your mouth and inhale quietly through your nose to a mental count of four.\n3) Hold your breath for a count of seven.\n4) Exhale completely through your mouth, making a whoosh sound to a count of eight.\n5) This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.\n\nNote that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4:7:8 is important. If you have trouble holding your breath, speed the exercise up but keep to the ratio of 4:7:8 for the three phases. With practice you can slow it all down and get used to inhaling and exhaling more and more deeply.\n\nLearn more about the breathing exercises that Dr. Weil recommends:\n3 Breathing Exercises To Try: https:\/\/weil.ws\/2zjg5dx","thumbnailUrl":["https:\/\/i.ytimg.com\/vi\/YRPh_GaiL8s\/default.jpg","https:\/\/i.ytimg.com\/vi\/YRPh_GaiL8s\/mqdefault.jpg","https:\/\/i.ytimg.com\/vi\/YRPh_GaiL8s\/hqdefault.jpg","https:\/\/i.ytimg.com\/vi\/YRPh_GaiL8s\/sddefault.jpg","https:\/\/i.ytimg.com\/vi\/YRPh_GaiL8s\/maxresdefault.jpg"],"uploadDate":"2014-05-23T15:29:58+00:00","duration":"PT5M38S","embedUrl":"https:\/\/www.youtube.com\/embed\/YRPh_GaiL8s","publisher":{"@type":"Organization","@id":"https:\/\/www.youtube.com\/channel\/UCq8x6__MViiJDahuuuN0bog#Organization","url":"https:\/\/www.youtube.com\/channel\/UCq8x6__MViiJDahuuuN0bog","name":"Andrew Weil, M.D.","description":"Dr. Weil is a world-renowned leader and pioneer in the field of integrative medicine, a healing oriented approach to health care that encompasses body, mind and spirit. Sign up for Dr. Weil's newsletters: https:\/\/www.drweil.com\/newsletter","logo":{"url":"https:\/\/yt3.ggpht.com\/ytc\/AIdro_l-2k73VX2j2FMt4JcPV-SPXuocTEPvwIwi23pag5H1X54=s800-c-k-c0x00ffffff-no-rj","width":800,"height":800,"@type":"ImageObject","@id":"https:\/\/www.youtube.com\/watch?v=YRPh_GaiL8s#VideoObject_publisher_logo_ImageObject"}},"potentialAction":{"@type":"SeekToAction","@id":"https:\/\/www.youtube.com\/watch?v=YRPh_GaiL8s#VideoObject_potentialAction","target":"https:\/\/www.youtube.com\/watch?v=YRPh_GaiL8s&t={seek_to_second_number}","startOffset-input":"required name=seek_to_second_number"},"interactionStatistic":[[{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=YRPh_GaiL8s#VideoObject_interactionStatistic_WatchAction","interactionType":{"@type":"WatchAction"},"userInteractionCount":4851970}],{"@type":"InteractionCounter","@id":"https:\/\/www.youtube.com\/watch?v=YRPh_GaiL8s#VideoObject_interactionStatistic_LikeAction","interactionType":{"@type":"LikeAction"},"userInteractionCount":20458}]}],"about":["Health & Wellness","International"],"wordCount":740,"articleBody":"Experiencing stress is inevitable at any point in our lives. With the evolving COVID-19 situation, fear and anxiety about the future could cause overwhelming emotions in adults and children. Social distancing measures, albeit necessary, can also evoke feelings of loneliness which might further increase stress.It\u2019s important to handle stress proactively to minimise its impact and prevent anything from spiralling out from control. If not managed or kept on track, high stress levels over time can negatively impact your health, such as risk of anxiety and depression and high blood pressure. If you\u2019re currently going through a rough time or know someone who is, here are some therapist-approved stress reduction techniques to employ.\u00a0Practice journalingavasol\/UnsplashJournaling, a tried and true practice for many therapists, is a simple yet powerful tool that reveals your internal thoughts and worries. Not just that, it helps create order when you feel like your world is in chaos. According to professionals from the University of Rochester Medical Center, not only does journaling help you prioritise your problems and fears, it also tracks day-to-day symptoms so you can recognise triggers and learn ways to better control them. Maybe you\u2019ve been stressed over work, but could there be other larger factors at hand, such as demanding perfection from yourself? Journaling provides the opportunity to gain greater insight into your thoughts so you can work on a plan and reduce your stress. Have a daily ritualeutahm\/UnsplashDo your days tend to get overwhelming? Try to work with a schedule, and fit in intervals throughout the day where you can pause and get some me-time. \u201cTake five seconds to pause before you get out of the bed, before you get in the shower, get to work or go on your next task,\u201d says clinical social worker Jihan Madyun, LICSW, in an interview with Bustle. She recommends taking that time to do some gentle breathing, or think about what\u2019s gone well for the day. \u201cMake this a regular daily habit, and your feelings won\u2019t feel so scary.\u201d Practice the 4 A\u2019s of stress managementStress can hit us anytime and anywhere, whether it\u2019s at a meeting with your boss or dealing with difficult family situations. In such instances, you can either change the situation or your reaction. Regardless of what you choose, it\u2019s helpful to keep in mind the four A\u2019s: avoid, alter, adapt, and accept. Avoid unnecessary stress by learning how to say no; alter the situation by changing the way you communicate and operate in your daily life; adapt to the stressor by reframing problems; and accept the things you can\u2019t change.Try breathing exercisesWhen you\u2019re feeling stressed out and overwhelmed, the first thing you need to do is breathe \u2014 better yet if you employ breathing techniques. Try the diaphragmatic breathing technique, which uses patterns of deep, regular breathing from the diaphragm, and is found to reduce stress and muscle tension. Psychologist Shiri Sadeh-Sharvit, Ph.D, recommends practicing two to three times a day for three to five minutes each time. The 4-7-8 breathing technique (also known as rhythmic breathing) is also another effective method to employ \u2014 focus on breathing in quietly through the nose for four seconds, hold your breath for seven seconds, and exhale forcefully through the mouth for eight seconds. Remember to take your time. Spend time in natureSpending time in nature has great therapeutic effects. A 2019 study show that taking at least 20 minutes out of your day to stroll or sit in a place that makes you feel in contact with nature will significantly lower your stress hormone levels. By being in the outdoors, many discuss feeling a greater sense of peace and less rumination. So the next time you procrastinate on going on that walk \u2014 don\u2019t. Talk to someonepriscilladupreez\/UnsplashIt\u2019s important to get help and support from others, as humans are social creatures. \u201cHaving a heart-to-heart conversation with a family member can diminish your stress. Not only that, the other person will provide important perspective, instrumental support and emotional feedback,\u201d Sadeh-Sharvit tells Bustle. If you\u2019re not comfortable confiding with your family, a friend or therapist is just as good. Some social time can also provide immense benefit as spending time with people who care can help you feel better. So make it a point to connect regularly with family and friends.\u00a0"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"International","item":"https:\/\/thehomeground.asia\/international\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"6 Techniques Therapists Recommend to Reduce Stress","item":"https:\/\/thehomeground.asia\/international\/techniques-therapists-recommend-to-reduce-stress\/#breadcrumbitem"}]}]