Question

Write any three measures of reducing stress.

Hint:

For a well-rounded answer, provide measures that target different aspects of stress: the body ({Exercise}, {Relaxation}) and the mind ({Cognitive Restructuring}).

Answer 1

There are numerous effective measures for reducing stress. Here are three common and evidence-based techniques:

Relaxation Techniques: These methods help to counteract the physiological effects of the stress response (the "fight-or-flight" response).
Deep Breathing (Diaphragmatic Breathing): Inhaling slowly and deeply through the nose, allowing the abdomen to expand, and exhaling slowly through the mouth. This activates the parasympathetic nervous system, which promotes a state of calm.
Progressive Muscle Relaxation (PMR): Tensing and then relaxing different muscle groups throughout the body. This helps to release physical tension and increases awareness of the body.
Mindfulness Meditation: Focusing on the present moment without judgment, often by paying attention to one's breath or bodily sensations. This helps to detach from stressful thoughts.

Regular Physical Exercise: Aerobic exercise (like running, swimming, or cycling) is a powerful stress reliever. It reduces levels of the body's stress hormones, such as adrenaline and cortisol, and stimulates the production of endorphins, which are the body's natural mood elevators.

Cognitive Restructuring: This is a technique from Cognitive-Behavioral Therapy (CBT) that involves identifying, challenging, and changing negative or irrational thought patterns that cause stress. For example, instead of thinking "I'm going to fail this exam," one might restructure the thought to "I'm worried about this exam, so I will make a study plan to do my best." This changes the emotional response to the situation.