Self-Help Techniques that Reduce Stress

Posted by Marks Psychiatry on October 9, 2009 · 16 Comments

For most of us stress is a normal part of daily existence. However, if we don’t learn to manage our stress it can spiral out of control, leaving us worried, anxious and unable to enjoy life. Left untreated, chronic stress can take a physical toll and even lead to self-destructive behaviors or depression. Learning what triggers your stress and how to effectively manage your stress are key to living a healthy, happy life.

Since you don’t control the universe, you may not be able to rid your life of stress, but you can certainly learn to modify your response to stress. In other words, you can learn how to manage your stress successfully and significantly decrease how stressful life feels, a worthy and life-affirming goal.

Identifying the things that cause you the greatest stress and discovering why they affect you so deeply may require guidance from a skilled psychotherapist. You may need help understanding what motivates your response to stressful situations. With the right guidance, you can learn to replace negative behaviors with positive ones and regain control.

There are also several proven self-help techniques that you can learn and practice that are effective at reducing daily stress.

Meditation is a process that quiets the mind, blocking external distractions and allowing you to focus on a state of internal peace. Meditation has been proven to decrease tension, anxiety and depression and improve concentration and focus. As you focus on your breathing and relaxing muscle groups, you’ll be able to feel your blood pressure drop, headaches dissolve and muscles untense. Meditation energizes the body and the mind.
Guided imagery allows you to place yourself mentally in another time and place, one that is soothing and restful. In guided imagery you imagine yourself in a peaceful scene, allowing each of your senses to fully experience the sight, sound, smell and feel of your peaceful setting. Guided imagery recordings can help provide a framework for practicing the technique and making it your own.
Progressive muscle relaxation teaches you to consciously relax your muscles, one group at a time. As you systematically tense and release each muscle, body achieves total relaxation. Relaxation recordings can coach you through the process as you learn to relax individual muscles. Tension and stress float away and you feel renewed and refreshed.

Filed under Self Help, Women's Health, stress · Tagged with Self Help, self-development, stress

You Can Learn to Manage Stress

Posted by Marks Psychiatry on October 5, 2009 · 11 Comments

Stress can be debilitating. Excessive or chronic stress can take an unhealthy toll on both your physical and emotional health (see our Oct. 2 post on Learning to Recognize Symptoms of Stress). Many women need a little help figuring out what triggers their stress and why certain situations or people seem to push them over the edge. They may need some guidance from an experienced professional to discover and learn new methods that allow them to effectively manage stress and stay in control. The good news is that with the help and guidance of a psychiatrist experienced in understanding and treating chronic stress, women can live healthier, happier, stress-free lives.

Discovering the source of your stress often involves exploring why you respond to certain situations or people in ways that increase your stress levels. Guided by an experienced psychiatrist, psychotherapy (also called insight-oriented therapy) can help you discover the sources that explain your behavior. Cognitive-behavioral therapy can help you replace negative thoughts and behavior patterns that may be aggravating or even creating stress with healthy, positive thoughts and actions.

Trying to balance the daily demands of home and work life, places considerable strain on today’s professional woman. Recognizing the arduous toll stress can take on professional women, Atlanta psychiatrist and psychotherapist Dr. Tracey Marks has developed a special 4-Step Stress Buster Plan geared to give women the tools they need to cope successfully with the stress in their lives. During a 90-minute initial evaluation, Dr. Marks will talk with you about your current situation and help you develop a personal action plan to reduce your stress levels. As a medical doctor, Dr. Marks can assess and discuss with you any need for medication or additional medical intervention to ensure your good health.

As part of Dr. Marks’ unique 4-Step Stress Buster Plan, you receive the doctor’s valuable notebook How to De-Stress & Achieve Balance. Packed with helpful information and de-stressing exercises, the notebook provides valuable insights and suggestions for future thought and discussion. You also receive access to Dr. Marks’ collection of soothing meditation CDs containing proven relaxation techniques you can practice and use at home.

You are not alone. Dr. Marks can help. Call and make an appointment with Dr. Marks today.

Filed under Lifestyle Issues, Self Help, Women's Health, stress · Tagged with Lifestyle Issues, self-development, stress, women's mental health