Pilates for Stress & Anxiety
Stress and anxiety are known to be linked to several physical health problems, including the onset of some cardiovascular diseases and autoimmune diseases.
Physical symptoms of Anxiety
· stomach pain, nausea, or digestive trouble
· headache
· insomnia or other sleep issues (waking up frequently, for example)
· weakness or fatigue
· rapid breathing or shortness of breath
· pounding heart or increased heart rate
· sweating
· trembling or shaking
· muscle tension or pain
Anxiety is a normal human experience. In fact, it can be a potentially beneficial response in anticipation of dangerous situations. The physical symptoms of anxiety are coming from your autonomic nervous system response. Where things go awry is when anxiety affects our functioning. Are we able to live life on life’s terms with the current level of anxiety we experience?
Behavioral Definitions
1. Excessive and/or unrealistic worry that is difficult to control occurring more days than not for at least 6 months about a number of events or activities.
2. Motor Tension (e.g., restlessness, tiredness, shakiness, muscle tension).
3. Autonomic hyperactivity (e.g., palpitation, shortness of breath, dry mouth, trouble swallowing, nausea, diarrhea).
4. Hypervigilance (e.g., feeling constantly on edge, experiencing concentration difficulties, having trouble falling or staying sleep, exhibiting general state of irritability.)
Long Term Goals
1. Reduce overall frequency, intensity, and duration of the anxiety so that daily functioning is not impaired.
2. Stabilize anxiety level while increasing ability to function on a daily basis.
3. Resolve the core conflict that is the source of anxiety.
4. Enhance ability to effectively cope with the full variety of life’s worries and anxieties.
5. Learn and implement coping skills that result in a reduction of anxiety and worry, and improved daily functioning.
PILATES EXERCISES TO COMBAT STRESS AND ANXIETY
It is widely recognized that exercise can help reduce the symptoms of stress and release anxiety – two very common problems. However, something that can be harder to get your head around is understanding which are the most effective types of exercise that tackle these issues and knowing what the benefits are (and why!).
Anxiety and stress are linked to adrenaline and cortisol, so by doing high impact activities or anything that raises our heart rate we can raise these further and be feeding the problem.
That’s where Pilates comes in…
Pilates is low impact and has endless benefits when performed correctly. You learn to control your body, your breath and mind.
Due to tuning into your movement and breathing, Pilates also helps provide space for the mind to focus on the present moment and leave worries at the door. Doing breathing exercises – which is one of the key principles of Pilates – helps trigger the brain to calm down and creates a psychological response in the body that naturally decreases our stress and anxiety.
With most of the population searching for tools to help find inner calmness, many consider Pilates as a top option alongside other routes such as meditation, self-improvement techniques and medication – this shows just how powerful Pilates can be on the body and mind. Pilates is a form of exercise which is a real gift to help balance our lives and the symptoms of anxiety and stress.
Reset, destress and clear your thoughts with some Pilates exercises which can calm your mind and relax your body. As people, we hold stress and anxiety in different parts of our bodies. Pilates exercises can open up the main areas holding tension in the body, such as the hips, chest, and shoulders.
To deepen the work that Pilates and exercise provides, find what works best for you, and find what you enjoy. Find what you love and are passionate about. What tools support you to live a much more anxious free life? When the mind and body work together it’s the most powerful tool of all!
A few more benefits of how Pilates supports anxiety and stress:
Pilates trains your brain
Deeper muscle activation means better function of the nervous system
Calms the mind and emotions
Improves memory
Pilates makes you more creative
Relieves tension in the body resulting in relieving tension in the mind
Pilates makes you happy!
Here is a Pilates video for Stress & Anxiety
How meditation can reduce stress & anxiety:
If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace. Anyone can practice meditation. It's simple and inexpensive, and it doesn't require any special equipment. And you can practice meditation wherever you are — whether you're out for a walk, practicing Pilates, riding the bus, waiting at the doctor's office or even in the middle of a difficult business meeting.
· Meditation is considered a type of mind-body complementary medicine. Meditation can produce a deep state of relaxation and a tranquil mind.
· During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process may result in enhanced physical and emotional well-being.
The emotional benefits of meditation can include:
Gaining a new perspective on stressful situations
Building skills to manage your stress
Increasing self-awareness
Focusing on the present
Reducing negative emotions
Increasing imagination and creativity
Increasing patience and tolerance
Meditation and illness
Meditation might also be useful if you have a medical condition, especially one that may be worsened by stress.
Research suggests that meditation may help people manage symptoms of conditions such as:
Anxiety
Asthma
Cancer
Chronic pain
Depression
Heart disease
High blood pressure
Irritable bowel syndrome
Sleep problems
Tension headaches
Here is a Meditation Video for Anxiety
Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these conditions or other health problems. Meditation isn't a replacement for traditional medical treatment, but it may be a useful addition to your other treatment.
