The consequences of chronic stress can be serious. An extensive body of research suggests that long-term stress, with its flood of stress hormones, can increase risk for many physical disorders.

Long-term stress can cause cognitive and mood problems as well: confusion, poor concentration, poor memory, depression, anxiety, anger and irritability are often linked to chronic stress.

But research has shown that certain stress reduction techniques can effectively eliminate these problems.

This is the second in a four part series of newsletters about how to reverse the harmful effects of stress on your body.

THE RELAXATION RESPONSE

Research has shown that the harmful effects of stress can be mitigated. You can do this on your own, simply by harnessing protective mechanisms that are part of the relaxation response, the physiological opposite of the stress response.

The relaxation response is a physical state of deep rest that changes your physical and emotional responses to stress.

The relaxation response decreases your metabolism, rate of breathing, heart rate, and blood pressure, and relaxes your muscles.

There are a number of ways to achieve the relaxation response. Choose the technique that is most effective or combine two or three techniques if that works best for you.

The third technique is Deep Breath Focus.

This technique involves focusing your awareness on your breath and letting thoughts come and go as they may, always returning to the breath.

1. Sit or lie in a quiet, comfortable place.
2. Take a normal breath, then with your hand on your abdomen take a deep breath, inhaling through your nose and feeling your abdomen expand fully. Feel how relaxed this deep breathing makes you feel.
3. Close your eyes and inhale deeply to the count of 10 as your abdomen expands, then exhale slowly and completely to the count of 10. Focus on your breathing and counting, putting other thoughts out of your mind.
4. Repeat the exercise, continuing for 10 to 20 minutes.
5. When you are finished, slowly open your eyes. Rest quietly for a moment before rising.

Try this technique for the next week and see how it works. In next week's newsletter, we'll talk about another way to help relieve stress and prevent the illnesses associated with the stress response.

Many factors can impact your emotions and your body. If you find you can't manage your emotions on your own, it's important to get help. There are effective therapies available that can help you reduce unhealthy stress and restore a sense of calm and control to your life.

If you think you may be experiencing any of the symptoms listed above, you should contact a licensed mental health clinician and be evaluated. You could be experiencing an anxiety disorder or some other mental health problem, such as depression.