holding stress in your body

Soy_K

does anyone else do this and have any successful remedial techniques to share?

i have had some pretty stressful times and am someone who has had pretty intense anxiety in the past for most of my adult years. i've noticed that i catch myself shrugging my shoulders up or tensing my neck or even holding my hands in fists during the day when i have stress. when i do notice i sit back and try to relax them, but it's hard to train it out of my body. it also shows up when i practice forms and i have go a few runs before i can release the shoulder/neck tightness. it's also something i have to concentrate really hard on (not a natural release). i do get sports massage and acupuncture when i have the extra $, but does anyone have any other (cheaper) recommendations?

Out_of_Bubblegum

I've tried meditation... it doesn't seem to do much for my stress levels. It feels good while doing it, but doesn't seem to have much lasting effect beyond it.

Much like you describe, when I recognize the stress symptoms, I can force myself to undo the physical components, but the underlying cause is usually remaining, and as soon as I stop consciously blocking the physical reactions, they come back on their own.

What I do is try to attack the underlying, what I call "baseline" stress levels. For me, my stress levels go up for the following reasons (the ones that I know of):

1) Physically feeling bad - especially if it's something I'm able to control such as eating healthy and sleeping enough.

2) Feeling lack of accomplishment at work. If I focus too much on the tasks not yet done instead of the task that I'm doing and finishing, it can be overwhelming.. but if I really just put my mind on my current task, my sense of well being increases proportionally with completing THAT task... add a few of those together and suddenly I feel much better!

3) If I am not exercising enough, this will DEFINITELY build my baseline stress level, and it can take a few classes/practices to burn it back off again.

Soy_K

I feel like even when I'm not stressed, my body can so easily snap back into these patterns. It almost feels like muscle memory. I've tried meditation too. Breathing exercises actually help a little - sometimes it even cracks my sternum. My chest cavity feels sore afterwards! I've never been on anxiety meds and I definitely don't want to even try them!

Out_of_Bubblegum

I don't blame you for not wanting anxiety meds! I wouldn't either!

Agreed on the muscle memory... I think it takes time to establish new physical reactions to stress and for the body to 'let go' of the reactions to stressors.

For me, as I mentioned - it takes actively seeking out the underlying problems that raised my baseline... because when my base level of stress is high, I become extremely sensitive to stress even if it is from a small situation, and I may not even realize what triggered it.

bingo_007

Have you tried massage? Usually the muscle will relax after the massage, which has a relaxing effect on the mind. It might not work against actual anxiety though, but can help if you are just experiencing stress.

My friend learned some techniques during therapy on how to manage anxiety, which is quite helpful even years after the therapy. If you dont want to sign up counselling maybe you can still read up on some of the techniques. I think looking at the root cause might be better in the long run than just working on the symptoms.

Versicolour

As an aromatherapist and reflexologist, I can tell you that massage is not a quick fix. If you go for a massage to release muscle tension it requires weekly massages to release the tension and then monthly to maintain. There are different types of massage, granted, but all will need regular follow ups

Valsgoals

This is a good question that I really wish I could help with. I get very similar physical reactions to stress but add blotchiness in my face to the shrugging shoulders and the fists.

Sometimes I wonder if its because I keep things in. I don't talk out what is stressing me. And I don't do that crying cleanse many women talk about. I have been told both these things help relieve stress. I just can't bring myself to do them.

Soy_K

I've tried all sorts of massage and acupuncture. While they do help, nothing helps as much as vacation lol. At the very worst of my stress I break out into hives. Like @valsgoals I keep things in too frequently and maintain a very calm outside. Funny enough - what gets me more motivated to get rid of it is that it impedes my progress in martial arts