Managing Stress with Physical Therapy
We all experience stressors daily, some more than others. The demand of daily life pulls us all in different directions, and when pulled too thin, these demands cause the all-too-familiar feeling of stress.
What are symptoms of stress?
Acute Stress includes symptoms that occur before or during a stressful situation: Physical: fatigue, nausea, back pain, headaches, migraines, sweating; Emotional/Cognitive: worry, anger, loss of motivation, memory problems, irritability; Behavioral: nail biting, restlessness, social withdrawal, disrupted sleep/diet/exercise, teeth grinding.
Chronic Stress includes symptoms and consequences of long-term stress: sleep disorders, weakened immune system, heart disease, anxiety disorders, skin diseases, memory impairment and depression.
Treatment Ideas
Breathing Techniques
Our breathing patterns can be controlled by a specific part of the nervous system called the autonomic nervous system. Changing our breathing patterns can help promote “rest and digest” aspects of our nervous system and lessen the “fight or flight” response. This will help decrease overall stress in the body. Physical therapists can teach you these breathing techniques to create more balance within the nervous system and decrease overall chronic levels of stress hormones within the body.
-Lie on your back with your knees bent, eyes closed, and palms facing the ceiling
-Inhale (breathe in) into the lowest part of your rib cage in your back, and fill the lower part of the lungs
-Exhale (breathe out) by letting the front of the rib cage sink towards the floor, and let all of the air out of your lungs
-Slow your breathing pattern down to allow about 6-8 breathes a minute
Changing positions throughout the day
Prolonged sitting can lead to deconditioning of all bodily systems and can lead to risks such as an increase in overall mortality, decrease in cardiovascular, psychological, and musculoskeletal health. Physical therapists can educate you on ways to stand up and move throughout your day in a way that won’t interrupt your daily tasks. Some ideas involve purchasing a standing desk, walking while talking on the phone, or standing while reading a document.
Exercise
Physical therapists can create an exercise program specifically for you that targets not only areas of weakness or decreased mobility but target the body as a whole. Benefits of exercise include improving psychological health and daily energy, reducing the risk of chronic disease and the risk of falls, and improving sleep.