5 tips to manage stress from Mini Course instructor Lisa Grant

Posted By terraceviews-admin on Aug 14, 2012 |

Lisa Grant, instructor for Mindful Movement

By Emily Connor, UW-Madison journalism major

Amid constant chaos and stressful situations, sometimes all anyone needs is a moment to just breathe. This is what physician Lisa Grant believes can vastly improve everyone’s stressful lives. This fall, she will be teaching breathing exercises and techniques in a new Mini Course, “Mindful Movement,” designed to teach individuals to manage stress in an increasingly hectic world.

As an internal medicine physician at the UW Hospital for the last ten years, Lisa has learned all about stress and its impact on her patients.

“Stress manifests itself in many ways in the body like headaches and pain. A chronic state of stress and anxiousness causes us to suffer,” said Lisa. “I asked myself what I could offer as a doctor instead of just medicine to help my patients.”

Lisa’s medical degree, previous degree in social work and experience as a yoga instructor were all instrumental in her development of new practices to help her patients. Lisa’s new Mini Course, “Mindful Movement,” uses a combination of simple body movements and breathing techniques to create a sense of stillness for the individual. By increasing stillness and awareness of living in the moment, Lisa believes individuals can manage stress better and can rid themselves of common ailments, aches and pains.

“Mindful Movement” is for all ages and abilities. Lisa said many people often worry that they are too old or too inflexible to partake in wellness exercises. However, she insists that anyone can participate in her class.

“Mindful Movement” is an excellent way to learn practical stress management techniques. In addition, Lisa gave some tips and advice for how to manage stress in other ways. Here are five things Lisa suggests we can all do to better manage stress:

Focus on your breath
In times of stress, people tend to hold their breath. For example, if someone cuts another person off when driving, the first reaction is to gasp and hold the breath. Learning to breath better, from a physiological standpoint, facilitates better gas exchange. Deeper and more meaningful breathing brings more oxygen into the body, which nourishes the bloodstream and feeds the brain, thus revitalizing the entire body. Breathing with intention will be one of the many techniques Lisa plans to teach in her class.

Increase daily activity
Exercise is beneficial for everyone. But Lisa said it doesn’t have to be hitting the gym every day. “Just simply walking can be helpful,” said Lisa. The climbing wall or bowling alleys at the Sett are easy ways to fit in fun exercise. The Mayo Clinic recommends that adults “aim for at least 30 minutes of physical activity each day,” at a moderate level. Swimming, brisk walking or mowing the lawn are all examples of moderate level activities.

Connect with the natural world
Many patients and students of Lisa say interacting with nature is beneficial for stress management. “Just being outside or around animals can be very grounding for many,” said Lisa. Taking your dog for a walk, hiking or gardening are all examples of easy ways to be around nature. Numerous studies have indicated the powerful impact the natural world can have on health. Not only does being around nature reduce stress, but airborne chemicals that plants emit called phytoncides can “lower pulse rates and lower blood pressure,” according to   a scientific study cited in an article by The New York Times.

Practice moderation
Moderation in many ways—diet, alcohol use and working hours—can be beneficial to an overall improved sense of wellness. Watching portion sizes at meals is a great way to start implementing a moderation strategy for improved wellness. This interactive tool from WebMD shows what an appropriate portion size looks like. Along with moderating diet and alcohol, monitoring working hours and maintaining an appropriate and manageable schedule are essential to good health.

Relax and get a good night’s rest
Sleep deprivation causes many people to suffer from decreased wellness. Lisa said many times, people lie in bed thinking and worrying about the next day in addition to analyzing and judging what has happened the previous day. “As a consequence, many people don’t sleep well,” said Lisa. “Instead of thinking of the past, you should embody the present.” The Mayo Clinic recommends maintaining a bedtime routine and limiting daytime naps to get a better night’s sleep. In addition, be wary of using electronic devices, like TVs, computers and mobile phones, late at night. The “blue light” these devices cast can throw off the natural sleep cycle.

Lisa’s class “Mindful Movement” will be taught at two time periods this fall, Sept. 19 to Oct. 17 and Oct. 24 to Nov. 28. To register for Mindful Movement and other courses, visit the Mini Courses page on the Wisconsin Union website.

Browse the new Fall 2012 Mini Courses Catalog: