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Stress and De-stressing Methods
Imagine the following scenario: you just woke up late and are now running late to class. You are very tired due to the fact that you worked the closing shift at your job the night before and did not get home until late. After attending class, you are informed that you will have multiple tests and assignments due in the upcoming days. However, you cannot worry about them at the moment because you have to get back to your job. You are working multiple hours a week because your monthly bills are coming up and your bank account is low. However, your grades are starting to decline because you are working so much. On top of school and work, your peers and family members have been pestering you about always being busy and not spending enough time with them. Are you feeling stressed yet?
Stress is a common emotion felt by people all around the world. It can be considered as either a good emotion or a bad one. For instance, some individuals thrive when they are stressed and under pressure, whereas some people are the complete opposite. However, too much stress can become detrimental to individuals. This is why it is important to become educated about stress and its effects on the body in order to identify different de-stressing methods.
Initial Research
Stress is often interpreted as a feeling of pressure or strain, either mentally or emotionally, when dealing with a particular circumstance. However, stress does not have a particular definition due to the fact that multiple people use it in a variety of different ways (Charlton, 1992). Therefore, it is important that we first establish where the concept of stress originated (Charlton, 1992). The concept arose when studying a population; it was identified that there was a relationship between the internal and external events of an organism, known as: “the stress stimulus and the stress response” (Charlton, 1992, p. 156). Simply means that when one is given a stressful circumstance, characteristics related to stress will be produced in response (Charlton, 1992).
After reviewing where the concept originated, stress can be “defined in three basic ways: a type of stimulus, a ‘nonspecific’ response, or a combination of the two – the response to a stimulus” (Charlton, 1992, p. 156). When defining stress as a type of stimulus, it is stated that “no account” must be responsible for the reaction because stress is the lone stimulus, meaning that stress is an individuality complex and “each individual stress does not produce the same response” (Charlton, 1992, pp. 156-157).
When defining stress as a ‘nonspecific response,’ it is stating that it is a “nonspecific response of the body to any demand,” it simply means that when the body encounters a type of stress, there is not a specific response on how it should react (Charlton, 1992, p. 157). Finally, when defining stress as a combination of the two, it is stating that the individual’s response to stress “becomes a ‘crucial intervening variable’ between the stimulus and response,” simply meaning that if two individuals are given the same exact stressful stimuli, they are still likely to respond in different ways (Charlton, 1992, p. 158).
From a clinical aspect, stress is often known as a stimulus that is “linked with the development of minor psychological illness or distress, and even as the precipitant of major psychosis” (Charlton, 1992, p. 158). Simply indicating that the reason some people react to stress in a particular way is because there could be some type of underlying psychological issue (Charlton, 1992). Clinical aspects also identify stress as a “symptom which may or may not be connected to some change in a personal situation” (Charlton, 1992, p. 158). Simply put, if there is a type of change in an individual’s daily norm, it may cause them to react by becoming stressed (Charlton, 1992).
There are not many positive effects associated with stress; in fact, most evidence related to stress indicates that it is predominately negative. Stress is known to have a negative effect on individuals both psychologically and physiologically. For instance, stress can lead to multiple psychological mood disorders such as: “depression and anxiety, bipolar disorder, cognitive (thinking) problems, personality changes, and problem behaviors” (Mills et al., 2018, para. 1). These psychological disorders occur due to the fact that stress hormones are similar to sedatives, which are “chemical substances which cause us to become calm or fatigued,” thus creating a chemical imbalance in the brain (Mills et al., 2018, para. 2).
Stress can also affect humans in a variety of ways physiologically. For instance, it can affect the nervous system, hypothalamic-pituitary-adrenal axis, and the immune system (Kemeny, 2003). Stress affects our nervous system by releasing the hormone commonly known as epinephrine (adrenaline) (Kemeny, 2003). This hormone is released due to the autonomic nervous system (ANS). Once released, there is an “increase in autonomic indicators of sympathetic arousal,” also commonly known as an “adrenaline rush” (Kemeny, 2003, p. 125). When individuals are stressed, and there is this increase in sympathetic arousal, individuals will begin to experience rapid heart rates (Kemeny, 2003).
When stress affects our hypothalamic-pituitary-adrenal (HPA) axis, there becomes “an increase in the levels of the hormone cortisol in the blood, saliva, and urine” (Kemeny, 2003, p. 1125). The HPA axis is ultimately responsible for controlling our responses to both physical and psychological stressors (Kemeny, 2003). The HPA also affects other parts of the body as well, such as our temperature, digestion, etc. Therefore, this increase in cortisol levels can cause negative effects on the rest of the body’s functions (Kemeny, 2003).
Stress heavily affects the immune system and its multiple functions (Kemeny, 2003). For instance, stressful situations can slow integrated immune responses (e.g., wound healing) and decrease the amount of lymphocyte cells being released (Kemeny, 2003). By decreasing the amount of lymphocyte cells being released, our body is becoming less likely to protect us from any foreign harm (e.g., diseases) (Kemeny, 2003).
Stress can also have more crucial effects on the body. For instance, it can cause atrophy in the hippocampus, thus leading to memory loss, it can also lead to more upper respiratory infections, and it can also increase your heart rate (Kemeny, 2003). When facing stressful situations, a variety of hormones are flushed throughout the body, thus causing an increased heart rate; when your heart rate is constantly increasing, you are more likely to have a higher blood pressure. Due to the fact that stress has multiple health implications, it is important to find ways to manage stress so that you do not succumb to these implications.
De-Stressing Methods
Individuals across the globe partake in multiple activities in order to reduce their stress levels. For instance, some methods include increasing physical activity, better time management, increasing sleep, etc.. However, those are the standard ways to deal with stress. Some studies have developed a few other techniques for dealing with stress; these techniques are not usually considered and tend to be thought of as ineffective. These techniques include animal-assisted therapy and yoga.
Animal-Assisted Therapy
Animal-assisted therapy (AAT) is a rather new technique that is beginning to receive more attention. It is commonly known as animals interacting with humans in order to enhance the individual’s health. AAT is most commonly used to assist those with psychological problems and developmental disabilities; a few of these include: “schizophrenia, clinical depression, anxiety disorders, eating disorders, attention-deficit hyperactivity disorder, and autism” (Lilienfeld & Arkowitz, 2008). The animals involved in this type of technique do not have to be limited to a certain species; for instance, there are all kinds of animals that can be used, such as dogs, cats, horses, rabbits, etc. (Stanley-Hermanns & Miller, 2002).
AAT is more commonly used through medical institutions; however, an individual’s personal pet can also be used as a therapy animal. For instance, a pet can become a registered service animal or an emotional support animal. People are beginning to register their pets more because studies have found that the presence of pets can be beneficial for reducing stress levels and improving health (Lilienfeld & Arkowitz, 2008). For instance, it is stated that pet owners typically are better adjusted psychologically and tend to have fewer cardiac risks compared to non-pet owners (Lilienfeld & Arkowitz, 2008).
The goal of AAT is to “decrease stress and improve patients’ physical conditions and attitudes” (Stanley-Hermanns & Miller, 2002, p. 69). Studies show that AAT participants tend to feel an increase in relaxation and notice a decrease in their blood pressure and heart rate (Stanley-Hermanns & Miller, 2002). Most people use AAT because they enjoy the relationships formed with the animals. Individuals claim that they receive multiple positive factors from this type of therapy, such as companionship, having a play partner, and being able to provide love and care for another creature (Herzog, 2011).
Although AAT is most commonly used to help with psychological disorders, it can also be effective by helping with the physiological and emotional effects of stress. It has been studied that AAT can help reduce an individual’s blood pressure levels. For instance, studies found that during a stressful situation, if the pet is present, it “largely prevents spikes in participants’ blood pressure” (Lilienfeld & Arkowits, 2008, p. 78). People argue that if the presence of animals can help reduce blood pressure, then the presence of a very close, well-trusted friend should have the same effect. However, studies show that individuals feel that their peers are judgmental and the animal is completely friendly (Allen, 2003).
AAT can also provide emotional benefits to individuals as well. For instance, studies have found that people who partake in AAT report having: “decreased stress levels, increased feelings of self-worth, and assistance in adjusting to an altered body image” (Stanley-Hermanns & Miller, 2002, p. 73). AAT has also been reported to show drastic improvements in “social functioning, impulse control, and daily activities” (Stanley-Hermanns & Miller, 2002, p. 73). The animal’s presence is not the lone factor in improving an individual’s emotional status either; when an individual touches the animal (petting or cuddling), it is shown that there will be a reduction in: “anger, hostility, tension, and anxiety” (Stanley-Hermanns & Miller, 2002, p. 75).
There have been multiple experiments conducted in order to demonstrate that AAT is an effective de-stressing method. For example, in 1922, there was an experiment conducted in Melbourne, Australia, where some participants adopted a dog from the shelter while the other participants practiced transcendental meditation (Stanley-Hermanns & Miller, 2002). Participants had to partake in psychological stress tests and get their blood pressure and heart rate measured at the beginning and end of the study (Stanley-Hermanns & Miller, 2002). After three months of conducting the experiment, researchers found that the dog owners had significant reductions in blood pressure, whereas those in the transcendental meditation group showed no significant changes (Stanley-Hermanns & Miller, 2002).
Yoga
Aside from AAT, yoga is another type of de-stressing technique that is often overlooked. Yoga is a type of meditation, and it is the most common meditation technique used among people. Meditation is a unique technique that involves: “listening to the breath, repeating a mantra, or detaching from the thought process” in order to bring out an individual’s “state of self-awareness and inner calm” (Canter, 2003, p. 1049). However, yoga is beginning to be used less for the meditative aspects and more for the physical aspects (Khalsa, 2007).
Although yoga is becoming more commonly known for enhancing your physical aspects, it can also be used in order to reduce stress levels (Khalsa, 2007). Yoga also “counteracts the negative impacts of stress” by impacting the individual’s physiological and psychological status (Khalsa, 2007, p. 450). Yoga allows the body to enter a state of complete relaxation without getting drowsy or sleepy; it also reduces cortisol levels and the body’s metabolic rate and oxygen consumption (Khalsa, 2007). When partaking in yoga, an individual’s cognitive activity, cerebral neurophysiology, and neuromuscular and respiratory functions are all enhanced (Khalsa, 2007).
Yoga is also beneficial in reducing an individual’s blood pressure. When partaking in yoga, your body becomes completely relaxed, thus slowing your heart and brain activity (Canter, 2003). When your body is in this relaxed state, blood is able to pump from the heart at a normal rate. Therefore, your blood vessels are not working as hard, which can reduce your risk of high blood pressure.
There have been multiple experiments conducted to demonstrate that yoga is an effective type of de-stressing method. For example, there was an experiment conducted in Australia to identify the difference between yoga and relaxation and how those two variables had an effect on an individual’s stress and anxiety levels, blood pressure, and quality of life (Smith et al., 2007). During the experiment, the participants would partake in one-hour sessions, once a week, of either relaxation or yoga for a time frame of ten weeks (Smith et al., 2007). The participants had to partake in a personality trait test, a general health questionnaire, and the Short Form-36 before and after the study (Smith et al., 2007). After reviewing the results, the researchers found that both yoga and relaxation were effective in reducing stress and anxiety levels and improving health statuses (Smith et al., 2007).
Recap
Stress is most commonly interpreted as “a stimulus, a response to a stimulus, or the physiological consequences of that response” (Kemeny, 2003, p. 124). Too much stress on an individual can eventually lead to detrimental effects, which is why it is important to study and evaluate stress so that we can identify effective methods for reducing stress levels. There are multiple ways an individual can reduce their stress. However, there are two techniques that are often disregarded when looking for de-stressing methods; these techniques are animal-assisted therapy and yoga.
Animal-assisted therapy (AAT) is when animals are present in order to help an individual mentally, emotionally, and physiologically. Yoga is when a person is able to meditate and reach a relaxed state both mentally and physically. AAT can be considered an effective type of de-stressing method, considering it reduces stress levels, reduces blood pressure and heart rate, and provides a variety of emotional benefits. Yoga can also be considered an effective type of de-stressing method because it reduces stress levels, enhances cognitive activity, and reduces blood pressure as well. Even though both techniques have shown evidence that they are effective, there are still some doubts about these methods.
Research Doubts
There are multiple doubts about AAT being an effective de-stressing method. Some researchers argue that AAT is only effective if that individual has a connection with animals. For example, there was an experiment conducted to evaluate cardiac responses to a friendly dog during a stressful situation (Kingwell et al., 2001). The participants were split up based on people who were dog owners and those who were not (Kingwell et al., 2001). At the end of the study, researchers found that the participant’s cardiac state was better for dog owners when the dog was present and better for non-dog owners when the dog was not present (Kingwell et al., 2001).
Yoga is often doubted as being effective in de-stressing as well because it is believed that it does not have therapeutic value (Canter, 2003). It is not considered to be an effective method because it is a self-care practice, which means that people have to devote a sufficient amount of time and effort to it (Khalsa, 2007). Some researchers believe that meditation is related to psychosis, which triggers psychological adverse, meaning that instead of benefiting from meditation, they find it to be a negative experience (Khalsa, 2007).
Conclusion
I find that it is very important for people to deal with their stress because if they do not, then they will slowly begin to fall ill, either physiologically or psychologically. As a busy, working college student, stress is the most common emotion I feel, which is why I wanted to evaluate stress and some potential de-stressing methods that I found to be intriguing, such as animal-assisted therapy and yoga. After reviewing my research, I have decided to conduct an experiment of my own in order to decipher whether these methods are really effective at reducing stress and, if so, which method is the most effective.
For my experiment, I want to evaluate the physiological and psychological responses to stress and the responses to both AAT and yoga. I will be looking to identify the individual’s mental and emotional state and blood pressure both before and after the experiment. I plan to gather my participants from the local college campus and divide them into two groups: those who receive animal-assisted therapy and those who partake in yoga. After evaluating all of the research conducted thus far, I propose that the participants who partake in AAT will be the most affected and will receive the most benefits.
You may be wondering how my proposed experiment is going to be different compared to those that have already been conducted. For my experiment, I want to identify whether or not time is a key variable in the effectiveness of these methods. For instance, in the studies previously discussed, it was noted that each experiment had a different time frame.
As I review the limitations of both AAT and yoga, I begin to notice that ‘time’ may be the variable that is affecting the results of these two methods. For instance, one of the doubts about AAT is that people who do not connect with animals will not be affected by this therapy. Therefore, I am proposing that if the participants were able to spend more time with the animal, then they may have a different experience. Similar circumstances apply to the yoga technique as well; one of the doubts is that it is ineffective because it is a type of self-care practice that requires individuals to dedicate their time. Therefore, I am proposing that if the participants were able to spend more hours a week learning yoga, then they might have a different experience. Overall, I am hopeful that by manipulating this particular variable, I will be able to identify new results so that they can be shared with others.
References
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- Chandler, C. K. (2012). Animal assisted therapy in counseling. New York: Routledge.
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- Krueger, D. W. (1989). Body self and psychological self: A developmental and clinical integration of disorders of the self. New York: Brunner/Mazel.
- Odendaal, J. S. J., & Meintjes, R. A. (2003). Neurophysiological correlates of affiliative behaviour between humans and dogs. The Veterinary Journal, 165(3), 296-301.
- Levine, P. A. (2010). In an unspoken voice: How the body releases trauma and restores goodness. Berkeley, California: North Atlantic Books.
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