Stress Management: Finding your relaxation technique

Stress is defined by the World Health Organization (WHO) as any form of change that creates physical, emotional, or psychological pressure. Meeting deadlines, financial challenges, and family and relationship problems can make you feel overwhelmed and cause stress.

Everyone faces stress at some point in their lives; yet everyone responds and deals with it differently. Jamaican Educational Psychologist Shaye Ann Mosquera says the effects of stress on the mind and the body depend on how it is perceived by the individual.

“Stress really has to do with how we perceive the challenges we face on a day-to-day basis. It’s not so much about what you encounter, which would be the stressor you experience, but how you perceive what’s happening and how it impacts your mind and your body,” she explained.

While many people assume that stress is always negative and should be avoided, Mosquera believes it is a necessary aspect of life which sometimes helps with personal development.

“We need to have some challenge in life to keep us on our toes and to keep us moving toward whatever goals we have intended to accomplish,” she said.

She shared, however, that while there is good stress, there is also bad stress.  Good stress, also known as positive stress, inspires and motivates people, and improves performance, while bad stress may affect one’s ability to function, which can potentially affect a person’s physical health.

“ stress can be experienced in the form of physical problems like muscle aches and pain, people can also experience gastrointestinal problems, and could result in something more serious. We do know that stress can result in serious problems like cancer, hypertension, and heart disease,” she shared.

While stress can cause other adverse effects on the body, Mosquera pointed to its effects on one’s mental health. She noted that a person can become irritated, forgetful, aggressive, and even suffer from depression.

Mosquera further recommended that if a person is not functioning normally, medical or psychological help may be required depending on the degree. She does, however, propose that the following relaxation techniques be used when confronted with overwhelming situations.

1. Be self-aware: Mosquera noted the importance of recognizing when the body needs a break and that a person has passed his or her tolerance level.


2. Social support network: She said it is important to have people to lean on and talk to. “It has the neuropsychological effect of causing the release of certain brain chemicals like oxytocin that is released when you are in the company of people whom you love and care about. It's a natural reaction that the body gives by releasing chemicals that help to soothe and calm the body,” she said.


3. Prayer and meditation: She said that those with strong spiritual and religious beliefs should try prayer and meditation as it helps bring the body to its relaxed state.


4. Exercise: Mosquera highlighted that exercise releases endorphins (the good feeling hormone). She recommends exercising in the sun so the body gets Vitamin D and releases serotonin, which helps to elevate mood and provide other physical benefits like better sleep.


5. Do things that you enjoy: She recommends simply doing something enjoyable that may lighten one’s mood and bring laughter. For example, getting involved in activities, watching a movie, and spending time with family or friends.

Each person has to understand his or her body and mind when dealing with stress. If you are faced with an overwhelming situation, find the relaxation technique that works best for you and seek professional help if you are unable to cope.