My mentor and the founder of the Stress Management & High Performance Clinic, Dr. Evelyn Bird (1928 – 2020), was one of the pioneers in biofeedback and relaxation research. To honour her life, her impact on students & clients, and her contribution to this field, colleagues and I used some of her unpublished data to follow up with her research questions. Our data analysis and discussion of results stretched to such a length and in so many varied directions that we had to break it down into 3 shorter articles! The first one has just been published.
We took a sample of seven consecutive groups over a 2 year span where participants who attended the 12-session Relaxation & Stress Management Skills program had also completed before and after-program personality & stress inventories, recorded their stress symptoms & medication use & home practice throughout the program, and had before and after-program psychophysiological stress profiles measuring muscle, heart rate, brain wave and skin conductance responses and recovery from laboratory stressors.
The relaxation training program included a smorgasbord of self-regulation techniques like Progressive Muscle Relaxation, diaphragmatic breathing, Autogenic Training, Alphagenics, imagery, mental rehearsal, Quieting Response, Open Focus, Power Hour, and an introduction to biofeedback.
What did we find when we analyzed the data?
There was a significant impact on stress levels.
At the conclusion of the program, females reported feeling physically and emotionally better by an average of 81%, and the males had an average of 79% improvement in their stress symptoms. And at a one-month follow-up, the females reported even further improvement than they had at the final class, while the males had a slight decrease.
Anxiety and neuroticism scores significantly decreased in both males and females.
There were decreases in symptoms and in medication use across the program, but at different periods in time for females compared to males. Perhaps learning progresses differently for males and females?
There was a further decline in medication use after the program. One month post-program, males’ medication average had decreased a further 42% while females had decreased 54% relative to their average levels during the program.
Their commitment to skills practice was impressive.
Females and males practiced an average of 122 minutes/week. One month later, both were practicing an average of 90 minutes/week (a decrease of approximately 25% from the practice observed during the program) yet they reported their improved well-being continuing at almost the same level as it was at the completion of the program.
The technique most preferred by both males and females was Autogenic Training.
Then we re-examined the data to compare the 30% who reported the most success in the program with the 30% who reported the least success in the program…
More practice appears to give greater success.
The most successful males practiced approximately 50 minutes more per week, and the females 30 minutes more per week, than did their least successful counterparts.
This reinforces previous studies which have also found that those who practice more have stronger results.
Even those who ranked the program as low success had significant decreases on anxiety scores!
I found it especially interesting that the greatest decrease in stress symptoms and the largest decrease in medication use was in the group of females who reported the least success in the program.
They also reported the highest symptom levels before and during the program, and although they decreased their symptoms levels by 50% their symptom level was still at a level exceeding that of the other groups. Although this remarkable decrease was not a sufficient change for these women to rank the program as being successful, I wonder if further practice would have led to achievement of their goals? Unfortunately, the response to our 3 month, 6 month and 12 month follow-up questionnaires was poor and did not provide enough data to analyze.
In summary, basic self-regulation skills practiced over 5 weeks significantly decreased anxiety scores, stress symptoms, and medication use. And the more they practiced, the greater the gains. If you wish to read more, the full article is here.
These interesting findings suggest that in the face of increasing stress, mental health issues, COVID-19, and financial strains, a group stress management program is a cost-efficient and effective means to increase self-regulation, reduce anxiety, and enhance well-being.
If you’re looking to decrease anxiety and stress symptoms in the new year,
find a relaxation or stress management technique that you like… and start practicing!
And if you would like to join the next 12-session Relaxation & Stress Management Skill program, it begins on January 30. Full details are at https://www.selfregulationskills.ca/programs/relaxation-skills/
For effective, practical stress management strategies that enhance health and performance
check out the Stress Management & High Performance Clinic programs
at https://www.SelfRegulationSkills.ca.
Kathy Somers, R.Kin, BCB
Stress Smart 