The best ways to reduce stress are always natural methods and therapies that are not based on drugs, so it is worth looking behind the scenes to see how biofeedback helps people reduce stress. Biofeedback in stress management is a recognised and effective therapeutic option that can make us feel better, sleep better, reduce tension, anxiety and even pain. All of these can contribute to biofeedback providing us with additional benefits beyond stress management, such as increased performance or stronger concentration or more focused behaviour.
The effects of stress on the body and mind
We live in a world where almost no human being is not subjected to minor to major stresses in their daily lives. Moreover, the way we cope with stress situations depends not only on the level of stress, but also on individual factors. One person is more stress-prone and anxious, while another is calmer and needs to be more serious!
Stress is present in our lives because when the body senses it is in danger, it releases adrenaline and cortisol. This gives us the opportunity to escape or take action that could save our lives (but the situation in question anyway).
The effects of stress on the body are manifested in:
- increased blood pressure
- increased heart rate
- muscle tension
- faster breathing
- difficulty sleeping
- reduced ability to concentrate
These are unconscious reactions, we hardly notice them in a stressful situation, but our pulse is already elevated, our breathing has changed, our muscles are tense.
How can stress and cortisol levels be minimised
Cortisol is an adrenal hormone that regulates the body’s daily rhythm. Waking up in the morning, falling asleep at night. Cortisol levels are greatly affected by stress. If we can reduce stress levels and control our response to stress, healthy cortisol levels can be successfully achieved.
The healthy cortisol level we want is also very important because a lot of research shows that a shift or misalignment in cortisol levels can lead to many health problems.
The health effects of stress levels and cortisol levels should not be underestimated!
A few simple lifestyle changes can do a lot to reduce stress levels:
- eating consciously and regularly
- adequate lighting
- sufficient, restful sleep
- proper stress management
- regular exercise
- regular meditation
Biofeedback programme for stress management
The QUEX S biofeedback therapy device is designed for stress management and stress reduction. It uses sensors attached to the patient’s ankles, wrists and forehead to assess the body’s function and response to stress.
Using unique hardware and software, the device displays the results on a screen, analyses them and is able to correct stress manifestations at the very first physiological level.
Biofeedback measures heart rate, breathing patterns and brainwave activity, showing how your body is functioning. The biofeedback device summarises the results and shows where and what we need to change to effectively manage stress! The biofeedback therapist will also give you easy-to-follow instructions on how to regulate your body’s reactions to stress, for example through breathing or posture.
The QUEX S biofeedback therapy system is also called the stress management system of the future, because after a few biofeedback therapy sessions, our body can be able to trigger its self-healing processes and release itself from inhibition. The result is mental and physical well-being, balanced physical and mental functioning, harmony and health.
The frequency of stress relief, i.e. the need for it, depends on the level of stress, but it is ideal to incorporate effective stress relief techniques into our daily routine, including yoga, meditation, regular exercise, and biofeedback therapies, in order to control our body’s natural unconscious reactions to stress in an increasingly conscious way!
Stress reduction through exercise
Stress reduction through exercise is free and available to everyone. There is also a chemical link between exercise and stress. Exercise and sport have been shown to produce the happy hormone, which contributes to wellbeing and better stress management.
Indirectly, sport can also help by reducing the quality of sleep during stressful periods. When you exercise, you get more restful sleep, helping you to get back into balance.
It would be nice to know where stress is stored in the body? Well, regular or prolonged stressful situations can cause anyone to experience muscle tension in the shoulders, for example, heavier breathing, clenched teeth, stomach upset or even frowning. These all show that stress can be present in essentially the whole body and can affect the way the whole body works.
Through meditation we can harness our capacity for effective self-regulation. Meditation is an activity that we can successfully incorporate into our daily lives, calming our minds and achieving inner peace by performing mental, physical techniques.
These can include concentration techniques, breathing techniques and other methods that have been used and proven over thousands of years. We usually meditate individually, in a relaxed posture, with our eyes closed.
Getting enough sleep
Stress is a barrier to restful sleep. During periods of stress, we don’t sleep well or we don’t sleep enough because we have trouble falling asleep, losing hours of sleep. It’s a vicious circle because sleeplessness makes it harder to cope with everyday life, which can lead to stressful situations.
Aim for enough and quality sleep! To do this, it is important to try to go to bed at the same time in the evening, to read instead of watch TV before going to bed, and to create a relaxed atmosphere in the bedroom.
There has been a lot of research on the sleep needs of adults, but most have concluded that an adult human being needs 7-8 hours of consistent sleep per day to successfully complete daily activities and lead a balanced lifestyle.
Laughter to reduce cortisol
A good laugh reduces levels of the hormones dopamine and cortisol, which are also responsible for negative moods. Laughing raises blood pressure, tenses muscles, and delivers more oxygen and nutrients to tissues.
Laughter produces the happy hormone, and positive feelings help us cope better with stressful situations!