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Jenifer Fernandes

Professor Leonard

English 1201

26 April 2020

Helpful Stress Management Techniques and The Hidden Dangers

Stress can be prevented by practicing relaxation techniques but some of these stress techniques

can have side effects that most people are not aware of. People are reaching less for prescription

medications to help relieve stress due to the side effects and cost of medications. There are many

different relaxation techniques to reduce stress but not all will be equally effective for each

person.

An article written by Stacy Sampson, DO dated March 12, 2020 on the reasons why stress occurs

in the body. Stress does play a role in our lives and does help us out in some situations but not all

stress is harmful to people (Sampson). New challenges can be stress -inducing and make a

person overcome them, such as first date or promotion at work (Sampson). Stress is how the

body tells us something is wrong (Sampson). The fight or flight is the way the body protects the

body during a threat (Sampson). The fight or flight is when more adrenaline and cortisol are
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released into the body (Sampson). This allows the body to will gain more strength and improve

its focus, then the body is ready to fight or flee the danger (Sampson).

According to Adam Felman stress can affect the body and sound off alarms with the body,

giving some signs and symptoms (Felman). Stress can cause health problems such as depression,

anxiety, digestive issues, weight loss or gain, heart disease, autoimmune diseases, reproductive

problems, memory loss, concentration problems, pains in the body, and sleep problems

(Felman). Stress can cause the body to experience cognitive, behavioral, emotional, or physical

symptoms (Felman). Stress on the body can have multiple signs and symptoms, which are

warning signals to recognize that stress is affecting the body (Felman). To figure the stressors in

one's life will help lower the stress levels (Felman). There are some stressors that can't be

eliminated from one's life but learning some stress techniques to help cope with them (Felman).

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According to Maria Cohut, Ph.D., stress techniques are a good way to reduce stress but there has

been some people to report negative effects. According to Maria Cohut Ph.D., Simple breathing

exercises can make a person feel anxious. People in this state will focus on their breathing and

then overthink if their breathing is normal (Cohut). People in this state can start to worry about

their breathing and can worry if they have a breathing problem (Cohut). People in this state can
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keep worrying and think they have heart problems and think they might be having a heart attack

(Cohut). According to Cohut Ph.D., in the article another person explains, “Medication makes

me hypersensitive to everything-like sounds and movements-and it stresses me it!”

These people are not alone with having negative effects with meditation, breathing exercises or,

mindfulness (Cohut). There is a study in, “PLoS One”, include 342 participants that had negative

effects by practicing meditation or mindfulness results. The overall negative side effects on

participants that did preform these practices were 25.4 percent. (Cohut). The participants

reported having experienced symptoms such as anxiety, panic attacks, depersonalization,

depression, dizziness, and physical pain (Cohut).

There has been some research into the causes of some of these negative side effects. Research

has shown that 41.3 percent of participants were alone while practicing these techniques and not

with a group (Cohut). Research has shown that 17.2 percent of the negative side effects occurred

while the participants performed focused attention meditation (Cohut). Research has shown 20.6

percent of participants that are practicing meditation for long time periods than 20 minutes will

experience negative side effects (Cohut). The research had shown 39 percent of participants

experiencing some kind of side effect they did not have prior to performing the techniques
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(Cohut). Percent of 39 of participants did not need to have medical treatment for any of these

side effects (Cohut). The research explains how a therapist that wants to teach mindfulness,

should have 3 years of prior training (Cohut). In the findings on why people had negative side

effects, the research concluded to carefully pick your instructor and do background checks on

them (Cohut).

According to Maria Cohut, Ph.D., meditation practices and breathing practices are great tools to

use for stress relief but some people are experiencing negative side effects. Stress techniques are

very helpful to lower stress levels and to have a peaceful mind (Cohut). Meditation has been

used for many years to calm the mind and help relax the body (Cohut). There are many different

types of meditation practices, which all types of meditation practices will give the body and mind

benefits (Cohut). It's best to ask a doctor before practices any meditations or breathing

techniques if there are concerns (Cohut). To learn how to apply meditation practices will lower

stress levels (Cohut).

The detailed instructional article written by Robinson, Lawrence et. al. reference to relaxation

techniques for stress relief. To start find a quiet and comfortable place to sit. Try to find a

comfortable chair to sit in or some people may choose to sit cross-legged. Sit up straight with

shoulders back and try to stay awake. Try to keep the eyes closed lightly and try to not squeeze

them shut. Try to keep the face muscles relaxed and try to keep the focus on the breathing. If the
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mind wanders off during meditation practice, then put back on focus breathing. The beginner for

meditation practice should apply 5 minutes of the session then move onto 10 to 15 minutes of the

session (Robinson, Lawrence et. al). The practice of meditation is training the mind to focus on

the present moment and to let things go. The body and mind will feel the results from meditation,

but to see the results will take some time (Robinson, Lawrence et. al).

To help relieve stress levels, start applying daily breathing exercises to daily routines and this

will relax the mind and body. To start practicing breathing exercises find a quiet place

(Robinson, Lawrence et. al). Start by breathing in through the nose and feel the air surround the

abdomen (Robinson, Lawrence et. al). Breathe in slowly for a count of 3 seconds and then hold

for 2 seconds and slowly release the breath out through the nasal counting to three (Robinson,

Lawrence et. al). Try to think of each breath that is being inhaled, relaxing and blissful air

flowing throughout the whole body (Robinson, Lawrence et. al). Try to think of each breath

exhaled as it's the stress and tension leaving the body (Robinson, Lawrence et. al). There are

many different breathing exercises to practices but this one is basic and only takes a couple of

minutes to perform (Robinson, Lawrence et. al). To practice, any breathing exercise will give

good health benefits (Robinson, Lawrence et. al).

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An interesting article written by Bryan E. Robinson Ph.D. Dated January 9, 2020 refers to the

scientific research conducted with people on how spending time in nature can give positive

results in a person's physical health and mental health. It has been proven with research that a

person can lower their stress hormone levels by having 20 to 30 minutes’ walk or sit outside in

nature (Robinson Ph.D.). The research was conducted for 8 weeks’ time period, and participants

were asked to spend 10 minutes or more outside for no less than three times a week (Robinson

Ph.D.). The participants could choose were there spent their time in nature and what days. The

participants had samples of saliva to measure their levels of cortisol and stress hormone

(Robinson Ph.D.). The samples were taken before going into nature and after their nature pill

(Robinson Ph.D.). The participants had some restrictions when taking their nature pills to reduce

the influence of stress (Robinson Ph.D.). Participants had to take their nature pill in daylight, no

calls, no aerobic exercise, and avoid social media, internet, phone calls, talking to others, and

reading (Robinson Ph.D.). The results revealed that the nature pill for 20 minutes does give the

body benefits and lowers the stress hormone cortisol levels (Robinson Ph.D.).

An insightful article written by Jane Collingwood updated October 8, 2018 on how music

therapy can help reduce stress levels and can give a lot of benefits. Music therapy has been

around for years, helping people connect their mind and body to harmony (Collingwood).

Listening to music does help pulse and heart rate, lowering blood pressure, decreasing the levels

of stress hormones but the type of music does make a difference (Collingwood). Music therapy is

being to help relieve stress and anxiety inpatient before surgery (Collingwood). Music therapy

can help older people with depression have better self-esteem (Collingwood). Music therapy can
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lower both sensation and distress with chronic pain and postoperative pain (Collingwood). Music

therapy makes a big difference with cancer patients by lowering emotional distress and makes an

increase in quality of life among adult patients (Collingwood).

Music therapy is a great way to focus our attention on something else. Music therapy can allow

us to sing along with the music and express some emotions. Music therapy can be practiced

along meditation certain music. Music meditation allows you to let go of your thoughts while the

music is playing. Music therapy can offer many benefits in different ways and help a lot of

people dealing with stressful times.

According to Kimberly Sena Moore Ph.D., explains how music is causing problems when people

are trying to relieve stress. Music can stimulate humans and especially within infants (Moore).

Health care professionals must be careful when using music therapy on infants in the NICUs

(Moore). The healthcare professionals have to make sure to not use a too high of a pitch sound, a

nice melody, soft fluid, and watch the infant’s reactions closely (Moore). Listening to music is

raising concerns for hearing loss in adults and children (Moore). Today, it seems like everyone is

wearing some kind of headphones to listen to music or on their devices (Moore). People's

hearing is at risk because a lot of times they are not controlling the volume (Moore). Children are

exposed to headphones in school and they are in charge of their own volume (Moore). Loud

events or concerts over-time will have an effect on the eardrums (Moore). It does make a
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difference to the different ways a person listens to music and the long-term effects it will have on

your health (Moore). Music can trigger memories, which is our response to sound to survive

(Moore). Music can bring back good, bad, sad, lonely memories to a person (Moore).To have

memories come back through music that is not wanted especially if a person has lost a loved one

then music therapy will not work (Moore).The music has to be right for the right person or group

to work and gain benefits (Moore).

People can experience this emotion flooding at any time while listening to music (Moore).

People can hold back their emotions after a loved one had died and then hear a song that reminds

them of that person (Moore). This person will start cry unexpectedly mostly likely this had to be

strong up until now (Moore). Music is very powerful and connects with our emotions and

triggers our memories (Moore). Listening to certain genres of music can cause anxiety in

different people (Moore).

People respond and like different kinds of music (Moore). People might get anxious hearing one

kind of genre but feel completely relaxed hearing the next genre (Moore). A licensed music

therapist is important because some patients cannot speak or communicant well with others

(Moore). Music therapist are trained to help people in all these different areas (Moore). Music

therapy is a great option to use to help others but there are considerations to think about while

applying music therapy with different patients (Moore).

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The practice of mindfulness with teens and kids have shown to give benefits and reduce stress

levels. Mindfulness is having the mind in the present moment and giving it full attention. This

requires doing one task at a time until each task is done completely. Mindfulness is focusing on

how a person breathes and realizes what they are doing. Today, some schools are adding in

mindfulness into their programs. The schools that teach mindfulness report that their students are

more involved and listen to authority better.

According to Sherri Gordon, kids are feeling many pressures and getting stressed-out. Kids feel

pressures from schoolwork, friendship dilemmas, violence at school, and packed athletic

schedules, kids stress levels are increasing in America. A study conducted by Pew Research

Center, 61% of teens feel pressures to achieve high grades; and 29% feel pressures on them

appearance and to belong socially.

Mindfulness has helped teens and children with ADHD to handle frustration in difficult

situations (Gordon). It can help to keep their attention on one particular focus without getting

abstracted (Gordon). Mindfulness is being aware of the present moment and ADHD is having a

problem keeping a person's attention in the present moment (Gordon). Stress and worries do

distract kids from the present moment. Mindfulness practice help makes the mind aware of what

is going on in the now and has been showing benefits (Gordon).

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The research trial conducted by Meppelink, R., de Bruin, E.I. & Bögels, S.M. on how children

that have ADHD don't like taking the medication at school because it embarrasses them. When

children and especially young children are given medication for ADHD, they really don't

understand why they have been different from all the other kids and have to take medication

(Meppelink, R., de Bruin, E.I. & Bögels, S.M.). Children can feel like they are bad kids because

they compare themselves to the other kids (Meppelink, R., de Bruin, E.I. & Bögels, S.M.).

Children can have side effects to these medications and there are some known long term side

effects, such as lower body weight and not growing as tall (Meppelink, R., de Bruin, E.I. &

Bögels, S.M.). Children are known to most commonly to get prescribed stimulated

methamphetamine, which common side effects reported for children having are loss of appetite,

headaches, stomach pain, anxiety, stress, and nervousness (Meppelink, R., de Bruin, E.I. &

Bögels, S.M.). Methamphetamine gives 70% benefits to children with ADHD and 30% of

children with ADHD had gained (Meppelink, R., de Bruin, E.I. & Bögels, S.M.). The medical

cost for a parent with an ADHD child is $1079 for a time period of 14 months (Meppelink, R., de

Bruin, E.I. & Bögels, S.M.). Behavioral treatments for an ADHD child average $7176 for a time

period of 14 months (Meppelink, R., de Bruin, E.I. & Bögels, S.M.). Parents usually have to try a

pharmacological approach first because of the cost (Meppelink, R., de Bruin, E.I. & Bögels,

S.M.).

According to Dawn Foster mindfulness can have great benefits with relieving stress tension and

has helped many people with stress relief from their life. Mindfulness is supposed to give people

more perspective over their lives (Foster). Mindfulness can have negative side effects on some
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people that isn’t being talked about openly often (Foster). Mindfulness can give some people

with no related mental health problems some anxiety, panic attacks, depression or pain (Foster).

There is a greater risk for people who have a previous mental health issue that tries mindfulness

that could suffer any of these negative side effects (Foster). Mindfulness or meditation are

techniques that a person has to sit still and be with their own thoughts (Foster). This can get very

deep and challenging to people, especially when they are not having the best thoughts about

themselves or their life (Foster). This can trigger past trauma experiences from a person’s life, in

which a person had already had treatments and thought this was nothing to be worried about

(Foster). Mindfulness can trigger past PTSD experiences and according to a study, a doctor told

a patient to stay away from those kinds of relaxation techniques (Foster).

There are rising problems on the issues with people not having the required education or

certificate hours to teach on mindfulness (Foster). People are teaching these stress techniques to

people at their workplaces, schools, and online, which can have strong negative side effects

(Foster). Fitness instructors, such as yoga, or weight trainer must carry a certificate of some kind

(Foster). A mindfulness instructor does not have to carry any certain credits or education to teach

about mindfulness (Foster).

People might have to seek out medication for treatment for stress when they feel the stress

techniques are not working for their health. There are some pros and cons to medication for

relieving stress and especially in children. Medication can give different side effects to adults
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and children. Medication can be habit-forming and give people withdrawals. The only way to

find out if medication could have benefits or could cause side effects is by taking it under a

doctor care.

According to Smith, Melinda M.A, Robinson, Lawrence, and Segal Jeanne, Ph.D. on anxiety

medication dated 2019 contains detailed information regarding the side effects that medication

can have on a person. Doctors can prescribe anxiety medications that will calm down and relax a

patient. Doctors prescribe benzodiazepines to help patients with their stress. Benzodiazepines are

sedative, which works by cells that help us shuts think and worry it shuts them down (Smith et.

al). Benzodiazepines do have a calming effect but people have to make sure to careful not abuse

it (Smith et. al). People do get a tolerance to benzodiazepines after taking them for a while

(Smith et. al). People should not suddenly stop taking benzodiazepines and should taper off this

drug due to negative side effects, such as panic attacks, pounding heart, headaches, insomnia,

sweating, and increased anxiety (Smith et. al). People can get benefits from benzodiazepines

with short term relief. People are safe on the drug as long they don't mix it with other sedatives.

Benzodiazepines are helpful for sedation during surgery and people with seizures get fast relief

by benzodiazepines (Smith et. al). There are some cons with benzodiazepines, such as people

getting addicted after long term use, negative withdrawal effects, long term use can hamper brain

function (Smith et. al). Benzodiazepines can be helpful but only should be dependent on for a

very short time period (Smith et. al).

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Doctors will prescribe antidepressants (SSRIs & SNRIs) to patients to help them feel good again

(Smith et. al). Patients get this feeling by chemicals in our brain called serotonin and dopamine

that are increased (Smith et. al). The antidepressants are not addictive substances, but there can

be negative withdrawal effects (Smith et. al). The negative withdrawal effects contain nausea,

dizziness, lethargy, and anxiety (Smith et. al). There is a report with low numbers of patients that

had thoughts of suicide, dry mouth, insomnia, nervousness, dizziness, sexual dysfunction, and

flu-like symptoms (Smith et. al).

There is pro to taking antidepressants, such as not being as addictive as benzodiazepines, less

disruptive to brain chemistry than using benzodiazepines and can help with multiple anxiety

disorders (Smith et. al). There are cons to using antidepressants, such as patients get impatient

with the waiting period before it works, patients should not mix inflammatory, drugs, or alcohol,

which could cause a health compilation, and decrease appetite (Smith et. al).

Antidepressant medications should not be viewed as a medication to take alone (Smith et. al).

Antidepressant medications do help treat anxiety disorders (Smith et. al). Antidepressant

medications should be matched with therapy, a balanced diet, and exercise to get the most

success out of it (Smith et. al).

Doctors have been known to use other medications to treat stress-related problems to treat

patients (Smith et. al). Doctors have prescribed Beta-blockers to treat anxiety symptoms (Smith
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et. al). Doctors will be prescribed beta-blockers to patients to treat high blood pressure, chest

pains, and block the effects of adrenaline (Smith et. al). Tricyclic antidepressants are comparable

with SSRIs & SNRIs because they make people feel good by increasing chemicals in the brain

(Smith et. al). The pros for taking Tricyclic antidepressants contain less disruptive with the brain

chemistry than benzodiazepines, effects are better working than SSRIs & SNRIs, anxiety can be

treated short term and will not have been many bad side effects (Smith et. al). The cons for this

medication contain there is no long-term fix for anxiety, might impair motor functions, and not

useful for increasing intense feelings of quick panic (Smith et. al).

The most important thing is to always seek professorial medical advice if a person experiences

any signs and symptoms. People will choose different paths in medications, stress techniques, or

both. The problem medication has some dangerous and deadly effects on adults and children.

Trying to push stress to the side or hiding it under a medication without trying to figure out the

cause of the stress will eventually catch up to the body. The stress from pressures will keep

building up and health compilations will start to arise.

It's simple to start stress techniques and to learn how to become more mindful or get out in

nature. Try to stay away from the medications that have many negative side effects. Parents

should try to practice stress techniques because children are watching and learning behaviors.

Children will eventually pick those habits up and those children will start to do better in school.
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Today, parents are more stressed-out than ever before. It's time to take practicing stress

techniques and mindfulness at home more seriously and be a good role model for our children.

Children have been stressed-out too much and feeling overloaded on pressures. Humans need a

way to release their pressures or their pressures will silently come out through anger, depression,

or other health problems. There are many techniques to use for prevention against stress and

different ways to monitor stress levels.

Works Cited

Cohut, Maria Ph.D.” What does science say about the effects on meditation?” Medical News

Today, 29 Mar 2019, Assessed 10 Apr 2020,

https://www.medicalnewstoday.com/articles/324839#4.-Are-there-any-unwanted-effects?

Collingwood, Jane “The power of music to reduce stress.” Psych Central, 2018, Accessed 28,

Mar 2020, https://psychcentral.com/lib/the-power-of-music-to-reduce-stress/

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 Feldman, Adam” Why stress happens and how to manage it.” Medical News Today, 12 March

2020, Accessed 23 March 2020, https://www.medicalnewstoday.com/articles/145855

Foster, Dawn “Is mindfulness making us ill?” The Guardian, 23 Jan 2016, Accessed 10 Apr

2020, https://www.theguardian.com/lifeandstyle/2016/jan/23/is-mindfulness-making-us-

ill

Gordon, Sherri “Benefits of Mindfulness for kids and Teens” Verywell Family, 23 Oct 2019,

Accessed 22 Apr 2020, https://www.verywellfamily.com/benefits-of-mindfulness-for-

kids-4769017

Meppelink, R., de Bruin, E.I. & Bögels, S.M., “Meditation or Medication? Mindfulness training

versus medication in the treatment of childhood ADHD: a randomized controlled

trial”. BMC Psychiatry 16, 267 Accessed 10 Apr 2020, https://doi.org/10.1186/s12888-

016-0978-3

Moore Sena Kimberly Ph.D.,”5 problems Music can Create”, Psychology Today”, 15 Aug 2014,

Accessed 11 Apr 2020, https://www.psychologytoday.com/us/blog/your-musical-

self/201408/5-problems-music-can-create
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Robinson, E. Bryan Ph.D., “Nature Pills” Psychology Today 9 Jan 2020 Accessed 23 Mar 2020,

psychologytoday.com/us/blog/the-right-mindset/202001/nature-pills Smith, Melinda

M.A,

Robinson, Lawrence et. al.” Relaxation Techniques for Stress Relief” HelpGuide” 2019 Oct

Accessed 10 Apr 2020, https://www.helpguide.org/articles/stress/relaxation-techniques-

for-stress-relief.htm

Smith, Melinda M.A, Robinson, Lawrence, and Segal Jeanne, Ph.D.” Anxiety Medication”

HelpGuide” 2019 Nov Accessed 10 Apr 2020,

https://www.helpguide.org/articles/anxiety/anxiety-medication.htm