Relaxation Techniques to Reduce Stress
Episode Description
Stress does not discriminate, and it comes in many shapes and forms. In this episode of "Mind Your Mind," Dr. Megan Spencer talks about ways to identify and listen to the stress in our bodies. Learn relaxation techniques for managing stress over time, self-care routines that decrease negative stress, and things you can do to bring calm into your life.What to Expect
- Understand the importance of body awareness in managing stress.
- Learn breathing and visualization techniques to calm your body and mind.
- Learn how to accept stress as a part of life.
Resources: Learn More
“Burnout: The Secret to Unlocking the Stress Cycle” by Emily Nagoski and Amelia Nagoski
“Just Sit” by Sukey and Elizabeth Novogratz
“A Book that Takes its Time” by Irene Smit and Astrid van der Hulst
“Deep Listening” by Jillian Pransky
Things to Think About
- Where do you feel stress in your body?
- What can you do to take care of yourself?
- Have you ever tried deep breathing in the midst of a stressful situation?
About the Hosts
Dr. Megan Spencer is passionate about providing therapy for children (ages 12+), therapy for adults, and therapy for families. She finds joy in helping people better understand themselves and their psychological functioning; and is excited to work with anyone looking to better understand and/or improve themselves or their children and families. In addition to individual therapy, Dr. Spencer provides diagnostic and psychological evaluations.
Transcript
Relaxation Techniques to Reduce Stress
Featuring Dr. Megan Spencer, Psychologist, Dakota Family Services
Tim Unsinn:
Welcome to "Mind Your Mind," a podcast presented by Dakota Family Services, an outpatient behavioral health clinic located in Minot, Bismarck and Fargo, North Dakota. In this podcast, I will talk with our experts about understanding and nurturing our mental health and wellness. I'm your host, Tim Unsinn. Join me each episode as we explore the intricacies of our minds, decrease the stigma of mental illness, learn practical tips for managing our mental health and wellbeing, and recognize when it's time to ask for help. Join me now to Mind Your Mind.
Tim Unsinn:
Welcome to this episode of Mind Your Mind. Our guest is Dr. Megan Spencer. Dr. Spencer is a clinical psychologist and provides diagnostic and psychological evaluations and CBT. Dr. Spencer, great to have you on Mind Your Mind. The topics are relaxation and stress reduction. However, before we get to the topic, let's talk about why you do what you do. Why is your work important to you?
Dr. Megan Spencer:
Thanks for having me. My answer is pretty simple. For me, I do what I do because I love people and I love watching them better understand themselves through their journey of life and understanding.
Tim Unsinn:
Great answer. I like that one! Again, topic is relaxation and stress reduction. As we talk about this, and what better time to talk about it, than post pandemic, where everybody is just wound up tighter than can be. Right. So why is body awareness important for relaxation and stress reduction?
Dr. Megan Spencer:
First of all, I think we all know stress does not discriminate and it comes in many shapes and forms. And so what I always say is that we can know for sure stress will happen. But what is absolutely most important is that we recognize it and have something to do about it. And so, what body awareness really means is, first and foremost, our bodies really do tell us absolutely everything we need to know. We just don't listen very well, or we listen to them a little too late. And so what body awareness really means is, not just only taking that time throughout your day. So starting in the morning, maybe midday right before bed, but doing kind of a body check. And what that means is just sort of taking the moment to sit down and just listen to what your body is telling you, how am I feeling?
Dr. Megan Spencer:
What's my energy level. What's the day feel like for me today? And so what that means is for an example, right? A lot of people tend to carry stress in their shoulders and in their necks. And so sometimes I'll just say at any point, just stop, take a breath, and what's going on? What are your shoulders like? Do you have any pains anywhere? Do you feel like you need to get up and just move cause you're feeling a little antsy, right? And so body awareness is really a simple thing that you can do at any point. And it's really just about stopping and listening and really focusing on what it is that my body is trying to tell me in this moment.
Tim Unsinn:
I would have to think that our production, our happiness of the day would increase immensely if we just took a little time to do that and just kind of get it out of the way, you know, not get it out of the way, but really address it earlier as opposed to later.
Dr. Megan Spencer:
Yes. And addressing it. That's just it, because the other part of that too, is we all really can get caught up in our day. I mean, it happens, right? Some days are just really more hectic, but it's even more important on those more hectic days that you take the time, even if it's a minute or 30 seconds to just stop what you're doing, stop your thoughts and focus on what is happening in your body.
Tim Unsinn:
I was thinking too, if you're identifying what is the cause, the root of that stress you may want to, if it repeats itself over and over, and I get some days are just way crazy busy, just that is it. But maybe there are things within what you do every day on a daily basis that are causing those stresses.
Dr. Megan Spencer:
Yes. And so part of it is to clear your thoughts and think about why in this moment am I feeling this way, right? What is going on? Maybe it just is what it is. And maybe it's just one of those weeks that it's not necessarily something you can do vastly different. It's just accepting that, okay, this week is a hectic week and it is what it is. I'm going to do what I can in the moment. Which most certainly there are a couple of things that you can do just in that moment to try to calm and move on with the day.
Tim Unsinn:
Yeah. Some of those management techniques, if you will. So, what are some of those that we can manage stress in the moment?
Dr. Megan Spencer:
So two things that I really love and they're honestly super simple. So the first, the fancy term, is called diaphragmatic breathing, but really what it is, is deep breathing and it's vastly different than what happens when you're feeling stressed out. Or you kind of start getting worked up a little bit.
Tim Unsinn:
Thanks for clarifying because I was thinking, okay, I do that deep breathing in that, the moment of the stress too. So, okay. Thanks for clarifying.
Dr. Megan Spencer:
Yes, it's definitely, there's a difference. And so if you think about more of the different types of breathing and so shallow breathing, which is more through your chest is actually not relaxing and actually can kind of heighten that sort of anxious or tense feeling. And so really, when we talk about deep breathing, it's far more about that gut, right? And being able to physically see your stomach rise and fall, right? And so the point of deep breathing is to get nice, full, deep breaths so that after you do this about five times...so the point kind of is, you breathe through your nose out through your mouth, and you do this five times. And sometimes, you know, if people are trying to learn how to do this, laying down can be a really good thing because you can physically see your stomach rise and fall. Otherwise if you're at the office or at home, just sitting down and putting your hands on your gut, your stomach, and just feeling it rise and fall, will help you to know that you truly are doing that deep breathing. And again, it's, you know, doing that five times in a row has shown to kind of relax that stress level a little bit, bring that tension down.
Tim Unsinn:
Yeah. My arms are not that long. If I put my hands on my stomach and breathe out, I will have to move all the appliances, everything out of the way. That's good though. I like the fact that the deep breathing, it's not a normal breathing. It really causes us to pause and breathe and just let it go ,as opposed to a couple of quick in and outs and then moving on. Well, you're not getting rid of the stress. You're not doing anything; so very good. I like that.
Dr. Megan Spencer:
So another one too then is one that I really do like, and it's visualization. And so that specifically again is really something that you can do anywhere. And it's forcing you to stop in that moment and focus on yourself. And so visualization is something that's about a personal place, or maybe it's a vacation or a place at home or a room, or maybe it's a school, but bringing yourself back to a place that gives you a sense of calm and peace. And so for example, me and my husband, one place that's really special to us is Clearwater Beach, Florida. And so if I am really stressed out or having, you know, just one of those days, I'll give myself 30 seconds or a minute to just stop, close my eyes, and put myself back on the beach, picture everything around me. There's the white sand, the oceans in front of me, the waves are rolling, there's kids and there's people, and I can smell the beautiful sun and the water and putting myself in that place for a couple minutes, really truly does give you that calming effect that in that moment can help destress.
Tim Unsinn:
I love that Lido Key is our place in Florida, where we do the same thing with the lapping water, and I've often recorded that. So I can play it back later just to put me in that moment.
Dr. Megan Spencer:
That is another form of that visualization, but it's hearing it instead of physically seeing yourself there.
Tim Unsinn:
That happy place. All right. So what are some ways to manage stress over time? We talk about, you know, deep breathing, visualization, those things that help us de-stress if you will, but how do we get out of those moments?
Dr. Megan Spencer:
Yes. So stresses can be chronic, right? And so whether it is acute or chronic, it's so important to have a self-care routine. And it's really simple. And so when I talk to people about a self-care routine or, or really taking care of themselves over times, in terms of stress, it can be many different things. It can be maybe once a month, you schedule a get-together with your girlfriends or your guy friends, right. Or maybe it's a couple times a month, you schedule a date night with your spouse or your partner. It can be as simple as, you know, taking classes a couple times a week for yoga. That's 30 minutes and you just get out of the house. Or now that the weather is starting to get more beautiful, allowing yourself to go for a walk for 20 minutes every day. The point of it is, is finding out what you truly enjoy and what not just enjoy, but is relaxing and calming and scheduling that into your life.
Tim Unsinn:
All right. And as you're managing that stress, you may want to look at those, those trigger points.
Dr. Megan Spencer:
So you bring up a very valid point, confronting the source of stress. So if we're going to talk about long-term, that is a super important piece, right. Is confronting what is that chronic or long-term stress that, no matter what I do, I really can't seem to truly help myself. And that's where I think it's important to step back. And try to look at why am I continuing to feel this way no matter what. And yeah, maybe that means a career change. Maybe that means having that really difficult conversation with a family member or even your child. Sometimes we feel really stressed out. And so we might avoid some of those conversations and those situations that we feel we maybe can't handle, but ultimately it's actually making things worse.
Tim Unsinn:
I would, another strong recommendation would be seek out great counsel, a therapist. Those are the greatest tools that you're going to find because it's somebody that's not in the situation in the moment.
Dr. Megan Spencer:
And that's important, right? If you are realizing that what you are doing isn't enough, it doesn't seem to be helping to the point maybe it did before, or really the way you think it should, absolutely reach out for support and help and support and help can be, yeah, really good friends, really good family members. It can be therapists. It can be, you know, spiritually in that sense or a support group. But yes, that is also very important.
Tim Unsinn:
Dr. Megan, Spencer is our guest on Mind Your Mind. As we wrap up this episode of Mind Your Mind, one final question, I ask all of our guests as we wrap up, and that is what do you do, personally, to mind your mind?
Dr. Megan Spencer:
Outside, the lake! So for me, with the weather getting better, I just, it's a natural perk for me to know that I get to go to the lakes and be outdoors and enjoy the sun and all that that has to offer.
Tim Unsinn:
Thank you so much for your time as always. We appreciate your insights and knowledge and wisdom. So thank you.
Tim Unsinn:
Thank you for joining us for "Mind Your Mind," a podcast presented by Dakota Family Services. You can't have health without behavioral health. Remember to Mind Your Mind. For more information, links to additional resources, contact information, and much more, go to dakotafamilyservices.org.
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Though spirituality is often associated with religion, it can mean much more than simply attending religious services or praying. In this episode of Mind Your Mind, host Tim Unsinn and psychiatrist Dr. Wayne Martinsen define spirituality and discuss its relevance in daily life, touching on ways people experience, express, and cultivate spirituality. They also talk about the link between spirituality, religion and meaning in life.;
Setting Healthy & Realistic Goals
Setting goals is easy. Working towards them is hard. In this episode of Mind Your Mind, host Tim Unsinn talks with Dakota Family Services therapist Christy Wilkie about how to set healthy, realistic goals, as well as the importance of managing your expectations and staying persistent. Whether you’re starting an exercise routine, writing a book, trying a new diet, or building your career, keep these tips in mind when setting your next big goal.;
Facing Your Fears
Fear is powerful. It can cause us to avoid problems, people, and even opportunities in our life. But it can also be overcome. In this episode of Mind Your Mind, host Tim Unsinn speaks with Falan Johnson, a therapist at Dakota Family Services, about the function of fear and how to face it. Learn where fear comes from, how to identify it, and how to calm down and build confidence when you’re feeling afraid.;
The Three R's: Regulate, Relate & Reason
In this episode of Mind Your Mind, our host Tim Unsinn talks with Dakota Family Services therapist Jessie Mertz about the “3 R’s”—Regulate, Relate, and Reason. They discuss what each term means, how they build upon each other, and how this approach can help you calm others who are experiencing distress.;
What is Schizophrenia?
Schizophrenia is a chronic, complex mental health disorder that affects around 1% of people in the United States. In this episode of Mind Your Mind, host Tim Unsinn and psychiatrist Dr. Wayne Martinsen discuss the symptoms and implications of schizophrenia, touching on its many effects on individual and family life. Learn about how schizophrenia is treated, how it affects physical health, when it tends to develop, and how it is perceived between cultures.;
How to Have a Conversation About Mental Health
Although the stigma surrounding mental health is gradually disappearing, it can still be tricky knowing how to talk about it. In this episode of Mind Your Mind, host Tim Unsinn and psychologist Megan Spencer explore how to have a conversation with someone about their mental health, including signs that you should talk to them, how to start the conversation, and some possible reactions to expect from the other person.;
The Benefits of Being Outside
Are you feeling cooped up indoors? Join host Tim Unsinn and therapist Lucas Mitzel in this episode of Mind Your Mind as they discuss the importance of getting outside on your mental health. Learn about the benefits of green and blue spaces, activities you can do while outside, and how being outside can help improve symptoms of different mental health diagnoses.;
Dealing With Burnout
In this episode of Mind Your Mind, Tim Unsinn talks with psychologist Dr. Hannah Baczynski about the signs of burnout, how to prevent it, and how to know if your burnout is related to general life stressors or a mental health disorder. They also talk about the difference between fatigue and burnout, as well as how to support yourself and alleviate burnout when you’re experiencing it.;
Living with Chronic Illness
Many of us know someone who has been diagnosed with a chronic illness, or have been diagnosed with one ourselves. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how chronic illness can impact daily living and mental health, as well as how to seek support if you have been diagnosed with a chronic illness.;
Bipolar Disorder: Understanding the Highs and Lows
Although the term ‘bipolar’ is sometimes used as slang to describe someone who is moody or indecisive, true bipolar disorder is a complex and sometimes severe mental health disorder that affects the way a person thinks, feels, and behaves. In this episode of Mind Your Mind, host Tim Unsinn discusses bipolar disorder with nurse practitioner Amanda Daggett, touching on what the disorder is, what its symptoms look like, and how it can be treated.;
Social Media: Managing Emotions & Setting Boundaries
How much time do you spend each day looking at your phone? An hour or two? Multiple hours? In this episode of Mind Your Mind, host Tim Unsinn meets with therapist Christy Wilkie to discuss how social media use can impact our mental health, relationships, and behavior. Learn tips for monitoring your child’s internet use, as well as how to manage your own time spent on social media.;
Understanding OCD
While OCD is sometimes perceived as simply a desire to keep things neat and organized, it can actually have much more severe symptoms for those who experience it. In this episode of Mind Your Mind, host Tim Unsinn meets with psychologist Dr. Megan Spencer to talk about who Obsessive Compulsive Disorder affects, what its signs and symptoms are, and how to seek help if you or a loved one has been diagnosed with OCD.;
Breaking Bad Habits
Bad habits can be easy to start but sometimes very difficult to stop. In this episode of Mind Your Mind, host Tim Unsinn and therapist Falan Johnson talk about breaking bad habits, including where habits come from, how to know if a habit is bad, and steps you can take to stop it.;
Finding a Therapist
Are you looking for some help on your mental health journey? In this episode of Mind Your Mind, host Tim Unsinn and therapist Jessie Mertz talk about how to find a therapist, including what you should know when searching and what questions to ask when you meet a therapist for the first time. They also touch on what the letters after a therapist’s name mean, and how they apply to the type of services or treatment you might be looking for.;
Coping with Rejection
Whether it’s from asking someone on a date or applying for a job, we all experience rejection at some point in our lives. In this episode of Mind Your Mind, host Tim Unsinn talks with therapist April Morris about how to cope with rejection, including the common coping stages, the importance of acceptance, and how rejection can impact people differently.;
Borderline Personality Disorder
Like other personality disorders, borderline personality disorder is a commonly misunderstood and stigmatized mental illness. In this episode of Mind Your Mind, host Tim Unsinn talks with Lucas Mitzel, a therapist at Dakota Family Services, about what BPD is, how it affects someone’s behavior, and where to seek treatment if your child has been diagnosed with BPD.;
Psychological Assessments: What to Expect
Do you think you might be suffering from an undiagnosed mental disorder? If so, a psychological assessment might be able to help. In this episode of Mind Your Mind, psychologist Dr. Hannah Baczynski and host Tim Unsinn talk about what to expect from a psychological assessment, including what an assessment might include, what information you might receive from the psychologist, and what you should communicate with your psychologist before and after receiving an assessment.;
Supplements in Psychiatry
In this episode of Mind Your Mind, host Tim Unsinn and Amanda Daggett explore the topic of using supplements for mental health. In addition to talking about some of the most commonly used supplements like melatonin and St. John’s Wort, they also discuss the benefits, the risks, and the research surrounding various supplements.;
Seasonal Affective Disorder (Community Chat Series)
Feeling like you’ve got the winter blues? If you’re noticing symptoms of depression with the change of seasons, it may be a sign that you’re suffering from Seasonal Affective Disorder, or SAD. In this special Community Chat episode of Mind Your Mind, therapists Christy Wilkie and Lucas Mitzel discuss the common symptoms of Seasonal Affective Disorder, how it can affect other mental health disorders, and some useful tips, tricks, and resources for managing symptoms of SAD.;
Trying New Things With Confidence
Join Christy and Lucas, therapists at Dakota Family Services, as they share practical tips for building confidence when trying new things. From managing self-doubt to building resilience, this episode will empower you to approach new experiences with a positive mindset.;
Relationships are Hard
In this episode, Christy and Lucas explore why relationships can be so hard. Join them as they discuss the characteristics of both healthy and toxic relationships, talk about the difference between normal conflict and abuse, and help you discover your love languages so you and your partner can best express your love to each other.;
Is Everybody Anxious?
In this episode, Christy and Lucas explore anxiety. Join them as they discuss the signs and symptoms of an anxiety disorder, what you can do to decrease your anxiety, and how to best help loved ones struggling with anxiety.;
Is Everyone Feeling Sad
In this episode, Christy and Lucas explore depression. Join them as they discuss the signs and symptoms of Major Depressive Disorder, what you can do to help yourself feel better, and what you can do to help your loved ones. They will talk about coping strategies, therapy interventions, and ways to help you identify when your child might need extra help.;
Change is Hard
Change is inevitable. Join Christy and Lucas as they explore big and small changes and how they impact you. Learn why change can be so hard, even good change, and discover ways to manage it effectively.;
We Need to Talk About Suicide
In this episode of "Is It Just Me," Christy and Lucas discuss the very important topic of suicide. Listen to learn about risk factors, warning signs, and what you can do to help a loved one who is struggling. Remember, you are not alone. If you need immediate assistance, call 911. If you need to talk to someone, call the Suicide and Crisis Lifeline at 988.;
Do We Need to Get Outside?
Join Lucas and Christy as they explore the power of spending time outdoors on mental and emotional well-being. Discover practical tips, personal anecdotes, and expert insights on the benefits of getting outside and reconnecting with nature.;
Exploring ADHD
In this episode of "Is It Just Me?" Lucas and Christy discuss ADHD, shedding light on its prevalence and impact on daily life. Learn practical strategies for managing symptoms and understand why your friend or loved one with ADHD does the things they do.;
Internet Safety and Mental Health
In this episode of "Is It Just Me?", join our hosts Christy and Lucas as they delve into the complex relationship between the internet and mental health. With the digital age bringing information and social connections to our fingertips, it also presents unique challenges and opportunities for our safety and psychological well-being.;
Boosting Self-Esteem: From Marathons to Daily Triumphs
In this episode of "Is It Just Me?", Christy and Lucas discuss how common it is for people to see themselves differently from others. Using their own personal triumphs and challenges as examples, they outline the things that shape our self-esteem. Additionally, they share simple daily practices to help listeners recognize and celebrate their own personal victories. This episode is filled with tips and engaging stories aimed at encouraging listeners to undertake challenges that foster self-growth and personal confidence.;
Therapy Unveiled: What to Know Before You Go
In this episode of "Is It Just Me," Lucas and Christy talk about what it's like to begin therapy. Feeling apprehensive about starting therapy is normal, but surmountable. Together, Lucas and Christy unravel common myths about therapy and emphasize the role of therapy in disrupting negative life patterns and routines that are no longer serving you.;
Coping with the Back-to-School Blues
In the latest episode of “Is It Just Me?” Christy and Lucas tackle the transition from leisurely summer days to structured school schedules with warmth and wisdom. This episode is a must-listen for parents seeking guidance and strategies to help navigate the shift with confidence. Learn how to handle changes in routine, the importance of communication, and strategies to help the entire family adjust to and embrace the new normal. Listening to this episode can be your first step toward making back-to-school a season of growth and positive change for all.;
The Art of Overcoming Trauma
In this month’s episode of the "Is It Just Me?" podcast, Lucas Mitzel and Christy Wilkie, Dakota Family Services, dive into the complexities of trauma and its therapy. The episode sheds light on Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) and the importance of creating a trauma narrative as a cornerstone of healing. The thoughtful discussions aim to educate listeners on the intricacies of trauma, the innovative methods used in therapy, and the role of caregivers in the recovery process. Through expert insights and compassionate storytelling, Lucas and Christy provide practical advice and real-world examples for individuals who have experienced trauma.;
Navigating Life Through Mindfulness
In this episode of “Is It Just Me?”, Lucas and Christy delve into the world of mindfulness and relaxation techniques. From body scans to mindfulness exercises, they provide a soothing experience to help you unwind and distress. Discover practical tips and advice on incorporating mindfulness into your daily routine and learn how to prioritize mental well-being in today's fast-paced world.;
Mindfulness: Body Scan
In this special additional episode of “Is It Just Me” join therapist Lucas Mitzel as he gives listeners a transformative journey within their own body and mind. In this episode, Lucas guides listeners through a soothing body scan to promote calm, mindfulness, and inner peace. This episode offers a unique mixdown of gentle narration, and relaxation techniques, leaving you feeling refreshed, rejuvenated, and more connected to yourself.;