Integrative Lifestyle Medicine: Practical Stress Management Strategies for Clinicians and Patients

Don't miss our upcoming webinar, "Social Isolation, Occupational Disruption, & Mental Health in COVID-19," on July 15, 2021, at 5:00 pm Eastern time.

Stress is defined as any physical, physiological, or psychological force that disturbs equilibrium.¹ Psychological stress may increase due to a personal (or global) healthcare crisis, conflict with others, bankruptcy, marital discord, battle, abuse, and self-doubt. Stress often manifests in physical symptoms, impacting the cardiovascular system, immune system, gastrointestinal system, and cognition.²

Practical Integrative Medicine Stress Management Strategies

The following simple, evidence-based strategies, rooted in integrative medicine, may help your patients (and you) manage stress:

• Try yoga, tai chi, qigong.^{3, 4} The Medbridge HEP library includes yoga and tai chi exercises you can assign to patients as part of their treatment plan.

• Use aromatherapy (such as lavender).⁵

• Engage in outdoor physical activities such as walking, hiking, or biking.⁶

• Engage in outdoor activities such as gardening.⁷

• Participate in hobbies such as reading, pottery, painting, and playing music.^{8, 9}

• Play with pets.¹⁰

• Get a massage.¹¹

• Get involved in social activities such as volunteering, coaching, and community dancing.^{12, 13}

• Listen to music.^{14, 15}

• Smile and laugh more by watching comedy movies or television shows.¹⁶

A Sample Self-Care Strategy for Personal or Clinical Use

Progressive muscle relaxation (PMR) is a widely used self-care technique initially developed by Dr. Edmund Jacobson, MD, PhD, in the 1920s and 1930s. The method may be over 70 years old, but it has plenty of supporting science for a variety of medical conditions.^{17, 18, 19}

To utilize PMR effectively, lets start by teaching our patients diaphragmatic breathing. The technique, also known as belly breathing, is an effective breathing strategy used in yoga, meditation, tai chi, and qigong. To perform this breathing strategy, have the patient inhale through their nose as if they are trying to smell a flower, then have them breathe out as if they are trying to make the candles on their birthday cake flicker but not blow out.

Lets go through a brief 10-step PMR routine for patient care:

1. Start by sitting or lying down.

2. Gently close your eyes and think about your favorite vacation place or a place of comfort.

3. Initiate slow diaphragmatic breaths or belly breathing.

4. Wrinkle your forehead for five seconds and relax with two diaphragmatic breaths.

5. Frown for five seconds and relax with two diaphragmatic breaths.

6. Press your lips together for five seconds and relax with two diaphragmatic breaths.

7. Shrug your shoulder upward for five seconds and relax with two diaphragmatic breaths.

8. Continue the same progressive tightening and relaxation breathing sequence for your arms, thighs, and calf muscles.

9. Finally, smile lightly and think about all the positive things in your life.

10. Slowly open your eyes and enjoy the rest of your day.

Alternatively, you can use this technique just before you drift off to sleep.

Learn more about including stress management into your practice with these resources:

• American Institute of Stress

• American Psychological Association

• National Center for Complementary and Integrative Health

You can also check out these Medbridge courses on managing stress:

• Strategic Mindfulness Training for Stress Management (Recorded Webinar)

• How to Effectively Manage Burnout, Work Stress, and Compassion Fatigue (Recorded Webinar)

• Optimizing Coping and Stress Management Skills for Patients and Caregivers