How to Reduce, Prevent, and Cope with Stress

If you live with chronic pain, illness or a stress-related medical condition, you may be interested in learning skills that will help you to help yourself. The Khoo & Associates Stress Reduction Program offers you instruction in mind and body awareness, meditation, yoga and a range of strategies to manage stress and physical symptoms.

We all live in a fast-paced world where we are given vast opportunities to grow, enhance productivity and to be more in charge of our lives. Unfortunately, along with these opportunities come the physical, emotional and mental challenges that we commonly refer to as “Stress”.

What is Stress?

For most individuals, stress is an every day occurrence. It is caused by any change that you must adjust to. It can be simple or complex, inspiring or overwhelming, positive or negative according to how you react. You experience stress from three basic sources: your environment, your body and your thoughts.

It is important to recognize the major sources of stress in your life and take necessary action to address them. Review your current lifestyle to understand the degree to which these stressors are impacting your overall health and well-being and how stress reduction is a positive step to reducing your symptoms.

How can I reduce stress?

Stress management starts by identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.

The body recognizes stress long before the conscious mind does. Muscular tension is your body’s way of letting you know you are under stress. It has been well documented, that when you experience stress you tense your body. When the stress is removed, the tension will also go away.

Muscle Relaxation

Muscle relaxation reduces physiological tension and anxiety. Progressive relaxation of your muscles reduces heart rate and blood pressure as well as decreasing perspiration and respiration rates. When used properly, deep muscle relaxation can be used to prevent and manage anxiety. It provides a way of identifying where you are holding tension in the body and in which specific muscle groups. It helps you distinguish between sensations of tension and deep relaxation.


Breathing is essential for life and studies show that proper breathing can reduce stress stress. Although we all breathe, few of us retain the habit of natural, full breathing. Proper breathing means that all the body systems are being affected beneficially. The air coming in reaches the lungs and the bloodstream. If the blood that reaches the bodily organs is poorly oxygenated, it contributes to anxiety, depression, and fatigue which make each stressful situation exponentially more difficult to cope with. Proper breathing techniques are essential for good mental and physical health.


For centuries many world cultures have used various meditation techniques to seek inner peace and harmony. Meditation has been found to be effective in providing a state of deep relaxation in a relatively short period of time. It has been suggested that the rapid relaxation state achieved during meditation results from focusing on one singular thought at a time. In other words, the amount of internal and external stimuli that you must respond to is greatly reduced creating a greater sense peace. Meditation has many beneficial effects on many physiological processes. Meditation has been used successfully in the prevention and treatment of high blood pressure, heart disease, and strokes. It has proved helpful in curtailing obsessive thinking, anxiety, depression, and hostility. It also improves concentration and attention.


Exercise is one of the easiest and most effective ways of achieving stress reeducation. Physical activity and exertion are natural outlets for your body when it is tense. Simple walking is highly beneficial to calm the body and mind. After exercise your body returns to its normal equilibrium and you feel relaxed and refreshed. Walking in the sun, breathing fresh air, and being in nature is one of the greatest antidotes to stress and increases your desire for living a balanced and healthy life.

Your ability to relax, learn to handle stress, and heal yourself is tremendously empowering. In this process, it is often beneficial to consult with Dr. Khoo and her professional staff to engage their knowledge and guidance. Our Stress Management services are available to assist you in accessing your inner resources and awareness, to achieve well-being.

We encourage you to ask as many questions as necessary until you are confident that you understand your heart condition, medications or procedures you may be considering.

In her practice as a top heart doctor in Albuquerque, Dr. Michelle Khoo wants you to be informed, comfortable and confident about your treatment plan.

Quality Healthcare is at the Heart of Everything We Do.

To schedule a consultation with Dr. Khoo call 1-505-248-1802 or click here to request an appointment online.

Khoo & Associates Cardiology and Wellness is a boutique Cardiovascular Health & Wellness practice that is focused on delivering outstanding, comprehensive and ethical cardiovascular care to patients in Albuquerque and the surrounding counties of Bernalillo, Sandoval, Torrance and Valencia in New Mexico.

Our experienced and dedicated team offers our patients the combined collective experience and knowledge necessary to ensure the highest level of patient care in two convenient office locations – Downtown Albuquerque and Rio Rancho.