Manage stress with biofeedback 🧠 📊

Zoe has finals next week and is feeling stressed out. One final is half her grade! Just thinking about it makes her heart beat faster, her palms sweaty, and her breathing irregular. But she doesn't notice any of these things taking place — she just feels anxious!

Biofeedback can help Zoe (and you!) deal with stress. Biofeedback helps increase your awareness of reactions in your body so you can control them.

Train your brain to control your body's automatic stress responses with biofeedback.

Biofeedback uses technology so you can see how your body reacts to stress, such as a visual of your heart rate on a monitor, and teaches you how to control these reactions.

Biofeedback was originally used to treat different physical and mental health concerns like anxiety disorders and postpartum depression.

Now, it's available as a tool to cope with everyday stress.

Traditionally, biofeedback is administered by a medical professional using equipment to monitor:

• brainwaves

• skin temperature

• sweating

• heart rate

• muscle tension

Electrical sensors are placed on your body, then hooked up to a screen so you can see your stress responses in real-time and practice controlling them.

A biofeedback therapist guides you through different relaxation exercises.

There are many biofeedback devices you can use at home! These include:

• Smart watches

• Phone apps

• Wearable devices like headbands

• Virtual reality products, either standalone or paired with an app or game

Photo by Sabina on Unsplash

According to MayoClinic, the FDA has only approved one at-home device for reducing stress and lowering blood pressure. As there is limited research into personal devices, they may or may not work for you.

As with all medical interventions, there are pros and cons. Speak with your doctor or therapist to help you determine if biofeedback is a good option for you. Here are a few considerations:

Pros:

• Noninvasive treatment — nothing pierces your skin or enters your body

• Easy to do at home

• Learn to control your mental health

• No medication is involved

Cons:

• Limited research on how effective it will be

• Health insurance might not cover it

• Inaccurate readings for people with certain skin or heart conditions

Review more pros and cons at PsychCentral to prepare for a conversation with your doctor.

You may not be able to avoid stressful situations like finals week, but you can notice and change your body's reaction. From simple breathing exercises to engaging in ongoing therapy, biofeedback can help you increase awareness and reduce stress.