More Coping Strategies

Exercise
Moderate exercise is an excellent way to relax and reduce stress. While this may seem counterproductive due to increased cardiovascular and muscle activity, it does decrease stress levels overall, provides a temporary diversion, and perhaps most importantly, strengthens the body so it is more efficient when stressful situations are encountered (Smith, 2007). Be sure to work up endurance slowly to avoid injury and burnout. Try making it a social event with friends or family, and make sure it is something you enjoy (Campbell, 1996). This also ties into the social support that is an important aspect of stress management that you learned about in the previous posting.

Music

Music has been widely used to calm the mind and body since ancient times. Parents use it to soothe fussy babies, and it is widely used in hospice work (Young-Mason, 2002). Music targets the autonomic nervous system by slowing it down or speeding it up, depending on the type of music chosen. Slower tempo music of 60-80 beats per minute slows brain waves and reduces the stress hormone cortisol (Yehuda, 2011). Next time you feel overwhelmed, try some slower, quieter music such as this:

                            Eventide by Michael Hoppe

Color 

Everyone has heard the expressions "red with rage" and "green with envy." Associating colors with emotions is nothing new. Do you feel energized when you wear that bright red shirt or serene in the light blue sweater? Color therapy is actually an ancient healing modality according to Willis (2007), dating back to Egyptian times when persons were treated in rooms of specific colors. Color light therapy is being used here in the U.S. and also in the United Kingdom and  works by activating the sympathetic and parasympathetic nervous system (Saito & Tada, 2007). Try a leisurely stroll in a garden or wooded path, or spend a few minutes looking at the blue sky. Try changing the colors you wear or paint a room in your home a soothing blue or green color.

In my final posting, you will find a few final tips and links that may be helpful, along with a summary of all you have learned these past few weeks. See you soon.

References:

Campbell, S. J. (1996). Maxed out? Mellow out with these personal stress management strategies. The American Journal of Maternal/Child Nursing, 21(3), 123-126.

Saito, Y., & Tada, H. (2007). Effects of color images on stress reduction: Using images as mood stimulants. Japan Journal of Nursing Science, 4(2), 13-20.

Smith, E. (2007). Healthy lifestyles. Just relax! Easier said but can be done. International Journal of Childbirth Education, 22(3), 9-12.

Willis, P. (2007). Healing with colour therapy. Positive Health, (134), 9-11.

Yehuda, N. (2011). Music and stress. Journal of Adult Development, 18(2), 85-94.

Young-Mason, J. (2002). Music therapy: A healing art. Clinical Nurse Specialist 16(3), 153-154.