- Stressing about finding ways to relax can increase anxiety and make you feel “stressed out.”
- Health experts say there are many ways to avoid or overcome “stress fatigue.”
- Chronic stress can increase a variety of health risks, including high blood pressure, heart attack, and stroke.
Recognizing that you are stressed and need to relax is a good step towards helping yourself.
However, if finding ways to relieve stress adds more stress to your life, you may end up feeling “stress relieved,” which can backfire and lead to a vicious cycle of increased anxiety and worry.
“The term describes the phenomenon or experience where people who are anxious or stressed try to calm down and relax by forcing themselves to take a break or unwind.” Dr. Michael SchirripaPsychiatrist, podcast host, and author of a forthcoming novel Mind HuntHealthline said.
Forcing yourself to relax may increase your anxiety and make you worry about how well or efficiently you can actually relax.
The clinical term for “stress relief” is Anxiety through relaxationSaid Deborah Serani, Psy.D.He is a professor at Adelphi University and author of the award-winning book, “Living with Depression.”
“Research suggests that people who already suffer from generalized anxiety disorder or overthinking may be more prone to stress relief. Other evidence suggests that people who suffer from stress relief may also experience panic attacks in addition to stress and anxiety. And, Pushed down Because you’re not free to relax,” she told Healthline.
The brain resists forced relaxation in many ways, especially the part of the brain called the amygdala, which is always on the lookout for danger.
“We need to remember that our brains are always ‘on’ and that they are in fact wired to feel anxiety. After all, anxiety is what keeps us alive because we’re always aware of potential dangers that could threaten us,” Schirripa says.
People who live with anxiety, worry, and rumination CognitioncontrolThat means they find it hard to “suspend” certain thoughts, Serani says.
“From another perspective, some people may need to keep busy. unconsciously“Feeling calm, having space and being at ease can trigger negative thoughts and memories of traumatic experiences,” she adds.
External pressures and internal dynamics make it hard for people to relax, Schirripa said.
External pressures such as work, study, family and other responsibilities can make people feel like they are always “switched on” to the outside world and at the mercy of others.
“Employees may then feel obligated to meet the demands of these outside influences, which can lead to the perception that they are not allowed to have their own downtime or space to relax,” Schirripa said.
Serani pointed out that there is no longer a clear boundary between work time and leisure time.
“In the past, work finished at 5pm and the weekend was a time for rest and relaxation. Shops were closed on Sundays so it was easy to kick back and relax at home. Those predictable guidelines no longer exist,” she said.
Moreover, technology, access, and other modern conveniences have blurred the lines between work and play, creating what sociologists call Dalton Conley A professor at Princeton University coined the term “Weisure” (the blending of work and leisure activities).
“So it becomes very difficult to make time to relax,” Serani said.
Internal dynamics that affect your ability to relax include feeling the urge to stay active and not allowing yourself to slow down and relax.
“Some people worry that relaxing will make them bored, or that slowing down and relaxing will require them to focus too much on the thoughts and emotions swirling around inside them,” Schirripa says.
Chronic stress is
“Not stopping to smell the roses can lead to a spike in depression and anxiety, as well as an increase in social, relational and interpersonal difficulties,” Serani said.
He added that not being able to properly switch off and relax can cause the nervous system to “reset” and function at an over-stimulated level. Natalie Christine DattiloDr. , clinical psychologist, founder of Priority Wellness, and lecturer at Harvard Medical School.
“Over time, it can become harder to elicit the relaxation response,” she told Healthline. “I meet people who describe themselves as irritable, nervous, and anxious from the neck down, but never express any sense of mental anxiety. To me, this is a sign that their default activation state needs to be actively reset through intentional relaxation practices.”
When trying to relax, Dattilo says the first thing to do is realize that relaxation is not as passive an activity as people have been led to believe, and it doesn’t come naturally to some people.
“I think one of the main reasons why some people find it difficult to relax is because it’s a skill that actually needs to be practiced regularly to fully experience its beneficial effects,” Dattilo said.
Often times, people confuse relaxation with “zoning out.”
“Yes, this gives your brain a break, but the real purpose of relaxation is to ‘downshift’ your nervous system,” Dattilo says.
Downshifting is
“It counteracts the negative effects of stress and returns the nervous system to homeostatic balance,” she said.
Techniques to induce the relaxation response include visualization, muscle relaxation, massage, breathing techniques, meditation, prayer, and yoga.
To help you relax, try these tips:
- Setting boundaries between work and home life“Also, consider turning off technology earlier each night. Make self-care a priority and learn how to manage it every day,” says Serani.
- Benson relaxation technique practice Which
included Sit comfortably, close your eyes, consciously relax all your muscles, and breathe slowly from your feet to your head. Continue doing this for 20 minutes. “It may be a little difficult or overwhelming at first, but start with five minutes and gradually increase the time,” says Dattilo. - Focus on the “Done” list To remind yourself of what you’ve already accomplished. “Thinking about your to-do list keeps you stuck in the future and keeps you from focusing on the present moment,” says Serani. “Highlighting your done list allows you to celebrate and unwind with the chores you’ve completed. Done lists help you stay in the past.”
- Do a 5-minute meditation“the study
show “Even five minutes of deep breathing, silence, and peace can enhance your mental and physical functioning,” says Serani. If you can meditate for a longer period of time, she says you could consider a guided meditation app, or simply take time to rest, nap, or enjoy solitude. - Cultivate your senses and soothe yourself “5,4,3,2,1 Technique” Reduce your anxiety and feel more relaxed. “Find five things you can see and three things you can hear., “There are four things you can touch, two you can smell and one you can taste,” Serani said.
