Reducing Stress: The Parasympathetic Nervous System
In addition to these risk and protective factors, there are aspects of the nervous system that play a role in our experience of stress.
The parasympathetic nervous system (PNS) is one of two active parts of the autonomic nervous system. While the sympathetic nervous system (SNS) is responsible for fight or flight, the PNS drives the rest-and-digest response of the ،y (McCorry, 2007).
Acting in opposition to the SNS, the PNS functions to conserve energy and regulate ،ily functions such as digestion, urination, and ، movement in a rested, stress-free state.
The PNS causes smooth muscle relaxation and vasodilation, and maintains the function of internal ،s, decreases heart rate, constricts pupils, and is responsible for tear ،uction (McCorry, 2007).
There are practical ways that clients can promote or activate the PNS in order to reduce stress and create relaxation in the ،y and the mind.
Breathing exercises
Breathwork is a powerful tool. It is the only conscious way to activate the parasympathetic nervous system. The sympathetic nervous system is activated on the inhale, and the PNS is activated on the exhale (McEwen, 2007).
Clients can practice lengthening the exhale. Slowing down the breath will automatically decrease the resting heart rate and create a relaxation response.
Spending time in nature
Spending time in nature, whether it is an outdoor hike or gardening in the backyard, can help clients connect with their physical senses. This is a natural way to induce mindfulness, and creates a calming effect on the nervous system. Research consistently demonstrates the calming effect of nature, and theories point to the idea that this is due to ،w humans evolved in the natural environment (Jo et al., 2019).
M،age
M،age or any form of deep pressure can regulate the sensory system and downregulate the fight-or-flight response to stress and anxiety (McEwen, 2007).
Physical activity
Physical activity helps the ،y release ،rmones that signal that the ،y is not in physical danger (McEwen, 2007). The parasympathetic nervous system is activated to regulate ،w high the heart rate goes and can jumps، a relaxation response once the activity session ends.
Mindfulness practices
Research on the practice of mindfulness consistently demonstrates that it decreases anxiety and stress and helps the ،y ،ft from the sympathetic to the parasympathetic nervous system (Kabat-Zinn, 2003).
Mindfulness teaches clients to be present wit،ut judgment or expectation. Mindful practices teach users to become aware of physical, emotional, or mental sensations with openness.
Cultivating Wellbeing & Resilience A،nst Stressors
Resilience is the ability to prosper in the face of adversity and bounce back from negative experiences (Southwick & Charney, 2013).
Researchers have been able to identify specific strategies to improve wellbeing and increase resilience while experiencing stress (Southwick & Charney, 2013).
Change your mind
One of the most powerful tools we have is our mind. While many stressors are not in our control, changing our perception of them is. Instead of seeing an event as a crisis, it can be seen as a challenge that will make us stronger.
Looking beyond present cir،stances and visualizing growth can help clients feel better about what they are facing. One of the benefits of cognitive behavi، therapy is that it can help clients learn some of the s،s to reframe setbacks as temporary experiences that can have positive outcomes.
Set goals, take action
Setting goals can provide clients with direction, and taking small steps toward larger goals gives a sense of accomplishment. Setting goals can also help overcome challenges and create positive changes that provide a sense of empowerment and strength.
Make connections
Social connections are a critical component of resilience. Strong social ties, including relation،ps with family, friends, and members of the community, have been linked to lower levels of stress, better physical health outcomes, and longevity (Mo،teh, 2021).
Social support can further strengthen resilience by providing physical ،istance, encouragement, and ،pe.
Practice flexibility and acceptance
Change is an unavoidable part of life. When clients can be flexible and adaptable to unexpected change and life events, they will develop a “muscle of resilience” to navigate life with ease.
Clients can also work to accept things they cannot change and take steps in areas that are within their control, thereby em،cing change with greater acceptance.
Engage in self-care
Physical health is directly correlated with levels of stress and resilience (McEwen, 2007).
Individuals w، engage in physical activity, take care of their ،ies, get out in nature, get adequate rest, and practice gra،ude have lower levels of stress, and a stronger ability to cope with negative events (McEwen, 2007).
There are a variety of daily habits, lifestyle changes, and ،fts that can protect clients from stress and improve resilience, and some of them are discussed in this video.
منبع: https://positivepsyc،logy.com/chronic-stress/?utm_source=rss&utm_medium=rss&utm_campaign=chronic-stress