Behavioral Science Therapies for Stress and Anxiety

Behavioral Therapy

Behavioral therapists traditionally introduce their patients to “tiny bits” of what ails them to treat anxiety and stress. As with other therapies, these should only be undertaken after consulting a specialist.

Behavioral therapy exposes the patient to a specific situation, object, or event until the brain habitués the fear. For instance, a patient suffering from a blood phobia could be shown pictures of blood, then a vile of blood, and then actually shown blood on a counter top. This treatment is gradual and if done correctly, behavior therapy can bring relief with just a few sessions. Behavior techniques can help deal with the physical response to anxiety. The brain is taught to modify its reactions so that it learns a healthier response to anxiety. Many behavioral techniques can involve a relaxation component.   Relaxation techniques come in many forms and can dissipate anxiety. One of the most effective methods is deep breathing.

Deep Breathing Exercises

Progressive relaxation is a technique developed by Dr. Edmund Jacobson over 50 years ago.  Think of your body as divided into six muscle groups

  • Hands and arms
  • Feet and legs
  • Lower trunk
  • Upper trunk
  • Neck and throat
  • Face and head

Get to know how your muscles feel when they are tense and how they feel when they are relaxed.  You will need a quiet environment and unrestricted clothes for the exercise.  Practice twice a day, twenty minutes each time. Try not to fall asleep during your relaxation exercise. Close your eyes and take a couple of deep, calming breaths. Then tense your hands and arms, making a fist. Hold the tension for ten to fifteen seconds while you repeat, over and over, the words, “Hold it. Hold it.” Feel the tension. Gradually relax the tension as you say, “Relax. Relax. Let it go, let it go.” You’ll feel the tension leaving your hands and arms. Use this procedure to relax all six areas mentioned above. End this regimen by tightening the muscles in your whole body saying, “Tighten everything. Hold it. Hold it.” Now slowly release the tension as you say, “Relax. Relax. Let it go, let it go.” When the tension has left your body say, “My body feels relaxed.” As you progressively relax, you’ll feel a sensation of warmth as well as relaxation. When you are finished, lie quietly for a few minutes.

Cognitive Therapy

Cognitive therapy uses the power of the mind. This technique became popular in the 1980’s. Patients must reconfigure their view of the world and develop a more realistic perspective on the issues they are facing. Many beliefs formed in childhood or infancy are negative or even destructive. There might have been a mother or a main caregiver who instilled these life-altering perceptions. Distorted beliefs can produce fear or initiate dangerous behavior. In order to recover, it is critical that faulty thinking be corrected.  Cognitive therapy can change beliefs and attitudes as well as thoughts. It can also result in more positive attitudes and, consequently, a better outlook on life.

Cognitive Behavioral Therapy (CBT)

Behavioral therapy and cognitive therapy are often combined. This treatment is called cognitive-behavioral therapy or CBT. Such integrated treatment often produces favorable gains for patients.

Support Groups

The idea of people helping each other is not a modern concept.  The concept began in 1935 when Alcoholic Anonymous was formed. Fortunately there is a rise in the number of self-help groups that addresses the needs of those who suffer from anxiety.  People with anxiety disorders benefit from joining a self-help group.  In these settings, members can share their problems and achievements with others.

Physical Exercise

Physical exercise is another form of therapy. A fit body promotes a fit mind.  Exercise keeps your blood well supplied with oxygen by increasing your lung capacity and conditioning your heart.  Exercise reduces the level of stress hormones and stimulates the production of endorphins; which are brain chemicals that produce a sense of well-being.  One should select a form of exercise that is suitable to ones lifestyle and physical makeup.  It is important to exercise regularly. Begin slowly and work up to at least 3 times a week.   

Alternative Treatments

Acupuncture

Acupuncture needles are inserted at certain acupoints along the meridians, triggering healing because they break up obstructions, stimulate energy or drain energy in a meridian, bringing the body back to balance and allowing qi to flow freely again.

Massage Therapy

Massage has been used for thousands of years as a simple and effective way of obtaining and maintaining good health.
Massage can be extremely therapeutic for those who feel anxious.  Tension usually fades away quickly with gentle relaxing touches. Massage is used to create a sense of well being and to enhance self-esteem.  In addition, massage can boost the circulatory and immune system to benefit blood pressure, circulation, muscle tone, digestion and skin tone.  The main use of massage is to aide in the battle against stress and its numerous repercussions.  The basics techniques are stroking, kneading, friction and hacking.

Chiropractic Therapy

The term chiropractic comes from ancient Greek words literally meaning "done by hand".  It was developed in the 19th century by Daniel D. Palmer. Chiropractic seeks to diagnose and treat disorders of the spine, joints, and muscles with techniques of manipulation.  Practitioners believe that when the body systems are in harmony, the body has the ability to heal itself from within.

Magnetic Therapy

Electromagnetic fields are constantly present. The earth has its own magnetic field aligned to the North and South poles. Human body cells have magnetic forces as well. The therapeutic benefits of magnets are said to have been used in ancient Greece, Egypt and China. According to practitioners, iron atoms in the red corpuscles of the blood respond to magnetism. When a magnet is placed on the patient’s body, blood flow is enhanced.  It is also said to improve metabolism and help in the elimination of waste products.  Clinical research on the benefits of certain magnetic therapy is growing.

Journaling

This technique of writing is a form of self-therapy.

Aromatherapy

Aromatherapy is the therapeutic use of essential oils to help balance the mind and body. Essential oils are extracted from the roots of flowers, leaves, stalks of plants, as well as from certain trees.
Please feel free to contact Ann Nelson regarding your questions or concerns about Young Living Essential Oils or oil related products. For more information or to contact Ann please click here to be directed to www.inspiringhigherhealth.com.

Disclaimer: Aromatherapy should not be administered haphazardly. Practitioners should be abreast of all precautions.

Reflexology

Foot massage has been practiced for years.  These practitioners believe that they can do more than just aide in relaxation.  According to reflexology experts, the feet and the hands are a mirror to the body.  When pressure is place on specific reflex points it can be used to affect the corresponding areas of the body in order to stimulate natural healing.  All parts of the foot are massaged, so that the entire body can benefit. This technique is extremely effective in reducing stress and anxiety.

Affirmations, Confessions, Declarations

Affirmations are positive statements that you say to yourself repeatedly.  Through this constant repetition your subconscious mind picks up the message, thus prompting you to initiate change.  Affirmations cause one to think positively.  Affirmations should be short in length; you should be able to remember them.  They should also be constructed in the voice in which you speak. They must sound like you. Affirming statements should be stated or written in a positive tone.  

Family

Family is of tremendous importance in the recovery of a person with anxiety disorder.  Ideally, the family should be supportive and understanding.  Never should a condition be trivialized. Regardless of the sufferers level of anxiety, empathy must be extended.  Family members can also serve as coaches to help work through various therapies.

Other Tips for Stress Management

  • Get up fifteen minutes earlier in the morning.
  • Don’t rely on your memory. Write down appointments.
  • Don’t put off tomorrow what you can do today.
  • Plan ahead.
  • Don’t put up with things that don’t work; fix them or throw them away.
  • Be prepared to wait.
  • Count your blessings.
  • Simplify.
  • Count to 1000.
  • Surround yourself with positive people.
  • Don’t put it down – put it away.
  • Add an ounce of love to everything you do.
  • Become flexible.
  • Accentuate the positive.
  • Use positive self-talk.
  • Take care of yourself the best way you can.  Yesterday and tomorrow will take care of themselves.
  • Do one thing at a time.
  • If you have a lot of frogs to eat, eat the biggest first.
  • Learn to delegate.
  • Forgive and forgive.

Remedies for Panic Attacks

  • Hold your breath for as long as you comfortably can. This will dissipate the carbon dioxide. If you hold your breath between 10-15 seconds and repeat this a few times, that will be sufficient to calm hyperventilation quickly.
  • Breathe in and out of a paper bag. This will cause you to re-inhale the carbon dioxide that you exhaled.
  • Thirdly you can engage in vigorous exercise while breathing in and out through your nose. A brisk walk or jog while breathing through the nose will counter hyperventilation.