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More than half of adults struggle with vacation stress
It’s finally here: the vacation season. The time most of us eagerly await. Although vacations are meant to relax and re-energize, for some it can also become a source of stress: vacation stress. For people who stutter, this stress can be even more intense and can even temporarily worsen their speech problem. In my guest blog, I delve a little deeper into this topic and share some tips for managing stress.
Vacations are often associated with relaxation and fun. People often look forward to them for months and have high expectations. But those high expectations are precisely what can lead to pressure and stress. During the vacations, people are often exposed to new situations, such as traveling to unfamiliar destinations, communicating with people they don’t know and then also in a foreign language. When you have a stuttering problem, these factors can be a trigger, making stuttering worse precisely during the vacations. Within our institute, therefore, the period before and during the vacation period is also a mega busy time. Many young people choose an intensive training to get rid of their stuttering within five days in order to be able to enjoy their vacation confidently and with fluent speech.
But even if you don’t stutter, studies show that more than half the population suffers from vacation stress. You’re out of your safe environment. Or you arrive at your final destination already strung out and full of stress from your busy work weeks. Most of us need days to de-stress. But how nice would it be if you could enjoy a relaxing vacation right from the start?
Efficient breathing is a powerful tool against stress
Efficient breathing is a powerful tool that directly affects our physical and mental well-being. When we are stressed, we tend to unconsciously inhale more. When you are nervous, your breathing becomes higher, shallower and faster. The emphasis is then on breathing in a lot, while breathing out less. The air not exhaled continues to circulate in the lungs and blood. This creates an incorrect composition of oxygen and carbon dioxide gas. That combination gets you into trouble physically, as well as mentally. So we can breathe in. The problem is often exhaling.
Below you will read a breathing exercise according to the Del Ferro method that provide an instant relaxed ”vacation feeling”. You can do this exercise standing up or lying down. In preparation for or during your trip. But also great if you are lying on your beach bed and just want to relax completely:
- Begin with an exhalation, through your mouth.
- In doing so, very consciously lower your shoulders.
- After exhaling, pause to relax your breathing muscle, the diaphragm. Breathe in again, quietly through your nose, only after your body indicates it needs oxygen. Do not do this excessively deeply. Imagine a lovely perfume you are smelling and let the air flow in, as it were.
- While inhaling, place your ribs horizontally apart, thus preventing stressed chest or shoulder breathing.
- Then immediately exhale and take another break. Repeat the exercise several times and enjoy the peace it brings.
The exhalation and the pause afterwards are a perfect calming device, as your diaphragm muscle totally relaxes. This exercise also helps you get out of your head, your worries, and/or your thinking. By doing this exercise several times a day, you will find that you become calm. Do not consciously try to expand your abdomen on the inhale. Abdominal breathing is often advised in the corridors, however, most people find this very difficult. In addition, air does not enter your belly, but your lungs. When you breathe according to the Del Ferro technique, you use the lower parts of your lungs, your diaphragm and your ribs, which is scientifically proven to be a very effective way to breathe as efficiently and relaxed as possible.
For people who stutter, this exercise is also extremely suitable. However, a specific speaking technique is then needed to get rid of stuttering. It is important that you are aware that you should always speak on an exhalation. If you want more tips about this, schedule a free consultation with one of our therapists.
Finally, make sure the preparation goes smoothly. Making lists often helps, stay in the “now,” which you achieve by doing the above exercise several times a day and you’ll find that both your mind and body settle down.
Bon voyage!
Sunny greetings from Ingrid
