I have found it increases my capacity to pull on a difficult day with ease.
I have to review 3 accredited journals on stress and write a 3page paper on the relationships between the topics. For example, stress and mental health, stress and students, stress and medications. This means that I have to find journals realted to thoses topics and write about them.
I need help with getting rid of stress, any suggestions?
herbal remedies/muscle relaxants
Stress management does mean putting work down and stopping for a while. It entails clearing your head and freeing it of unhealthy distractions, in order to jump back on track. Some stress management programs emphasize the value of relaxation. That is, learning to savour one’s time alone and use it to restore the mind and the body.
Stress management relaxation programs include meditation, progressive relaxation, autogenic training, and biofeedback. Several other techniques exist, but, for this article’s purpose, we will tackle only the cited four briefly. There are several ways to cope with stress. Relaxation is one technique which generally refers to the calming of the mind, the body and the sense, to help a you regain your ‘center’, even in the middle of a highly stressful activity.
Before we begin with any of the four techniques, we must first acknowledge that they are merely part of a bigger and much more comprehensive stress management program and that each will work to its best extent when combined with other techniques. Two very important points should be considered before taking on any stress management relaxation technique.
First, since a relaxation technique results in physiological changes, anybody under medication that affects any physiological parameter might be exploiting that parameter too hard, and
Secondly, that people with medical conditions, like hypertension, heart problems, etc. should first seek medical permission, to be on the safe side.
Once you have gotten these out of the way, you may want to try out each stress management technique first before you determine which one to use regularly.
While there is no scientific and medical way to accurately decide which one will work best for you, you will be able to determine which is a most comfortable fit.
Here are the Top Four Stress Management Techniques:
Stress management technique 1: Meditation
Meditation is a mental exercise aimed at getting control over your attention, in order for you to choose what to focus on, instead of being subject to the unpredictable turn of environmental events. This is best done in a silent place and involves set breathing methods.
Stress management technique 2: Progressive Relaxation
This technique stimulates nerve-muscle relaxation. It requires the contraction and release of a muscle group, then slowly moving to other parts of the body. Progressive relaxation is usually used to treat migraines, tension headaches, and other illness.
Stress management technique 3: Autogenic Training
This technique utilizes a series of exercises aimed at bringing body warmth and heaviness in the body and the limbs. It can be done lying down or in a sitting down. Relaxing images are also used to nurture mind relaxation.
Stress management technique 4: Biofeedback
Biofeedback uses certain machines and instruments to observe body movements and occurrences, which will then be used to study ways to control them. It is often used in combination with another relaxation technique.
Practice your chosen technique as recommended, with the right environment, attitude, time and frequency. Keep a consistent routine and you will be harvesting their benefits in no time. Just always keep in mind that the above four stress management techniques are simply instruments to a greater and more comprehensive method. You may choose to do them individually or adopt a combination of two or four. However which way you decide, make sure that it is done at comfortable pace. Otherwise, you will be creating more stress than what you get rid of.
Stress management can be spiritual or secular. The combination of spiritual and secular activities can be a perfect tool for stress management activities.
As far as spiritual activities are concerned, take to the universally accepted technique- meditation! A better tool has yet to be found for stress management. It not only eliminates your present stress, it takes the stress out of your life for all times to come.
Do you think that an individual is a self-contained personality? It is proved beyond doubt that you use less than 5% of the actual powerhouse that you are! The rest of the energy is not utilized by a human being! You can activate through meditation, as you reach the higher levels, brain chemicals that slow your aging process and dramatically increase your functional life. Through medication you can have the inner vision and mind-blowing experiences.
You may wonder, how meditation could be one of the stress management activities! In fact, it is not just one of the stress management activities. It is the only one! Other techniques are kindergarten stuff before this ultimate tool of stress management. Meditation kindles the light within.
Take this example, and try to understand the benefits of meditation as a tool that controls the stress. Suppose you enter a dark room and switch on the tube light. Then, it is not necessary for you to inform or urge the darkness to go away. The moment light arrives, darkness goes automatically.
Similarly, the moment the light experience takes hold on you, the negative tendencies will fall apart, automatically. They move out, without being told. Light and darkness can not stay at the same place. Similarly, stress and peace of mind cannot walk together. Can two persons walk together, except they be agreed?
What are the universally accepted negative tendencies of an individual? Prominent among the galaxy of negative traits are, anger, fear, anxiety, sadness and greed. These simple looking negativities, are deeply entrenched within you, and you have to go their roots to remove them. The positive qualities like creativity, improved focus and concentration can meet the challenge of stress effectively.
Listening to soothing music, and inspiring talks through video/audio cassettes, has found a prominent place among the stress management activities.
In the final analysis, stress management is all about understanding your mind. Engage it in a frank silent talk. It has the habit of not listening to you and running its own way. You can check it through meditation and begin to control it. In the end, I will assure you, that it has no other option but to surrender at your feet!
I will also caution you that it will do so, after lots of struggle and by offering you stiff resistance, at every stage!
t one we examined a breathing exercise and an autogenic relaxation technique.
Part two includes a progressive muscle relaxation exercise and An NLP exercise.
Just select which one’s work for you. It’s not necessary to do them all (although you can if you have the time!)
Progressive Muscle Relaxation Technique
This one is great for the “doers” among us
This exercise may be done anywhere, sitting or lying down. It can be done as a complete exercise or split into smaller parts if time is a problem. For example just do the neck and shoulder muscles for a quick stress release.
Take a couple of slow deep breaths and let your eyes close. As you breathe in hold your breath for five seconds, notice the tension in your lungs. Now exhale and feel the relaxation response. Notice the difference between the tension and relaxation.
Now clench your left fist, clench it tighter and tighter until it feels uncomfortable. Now let go and feel the relaxation response. Feel the difference between the tension and relaxation. Repeat the exercise with the left fist again.
Work your way down the whole body clenching and relaxing each area twice. Proceed as follows:
Right fist
Both fists together
Left bicep
Right bicep
Scalp (pull ears back)
Frown to tense forehead
Shut eyes tightly
Clench jaw
Purse lips tightly
Head forward as far as it will go
Head back (gently!)
Shrug shoulders
Tighten stomach
Arch back (carefully!)
Tense thighs
Curl toes downwards to tighten calf muscles
Curl toes up to tense shins
Mentally check each body part to make sure they are all relaxed. You should now be feeling nice and calm.
When you practice this exercise concentrate on the difference between the tension and relaxation. After doing this for a while this will allow you to be aware of tension in your body and release it before it has time to do any damage
Arouse yourself gently and take the feeling of relaxation with you.
Remember these will work best when they are practiced regularly. Find the one that works best for you and do it as often as possible. You should feel a lot calmer when faced with stressful situations and your sleep should also improve.
NLP Releasing Technique
Visualize the person, situation or event that is causing you anxiety. Hold this picture clearly in your mind. Change the picture to a black and white image. If there is sound, make it quieter and quieter until there is no sound at all.
Gradually shrink the picture until it becomes a small dot and disappears.
Picture a new situation, something that you wish to happen. Make the picture as colorful and as bright as you can. Add sound and music if you like. Put a white frame around the picture. Imagine this situation is really happening. Hold the visualization for as long as you like.
This is not easy to do at first but persevere! You are giving your unconscious mind a clear message about what path you want it to take.
You can use the second part of the exercise to create what you want in your life. Practice it every day and you will be amazed at what you will achieve.
i always get relli bad stomach aches b4 school. im pretty sure they’re from stress, cause im just now starting highschool and im freakin out a lil bit, lol.
they go away eventually but its relli irritating and i can never eat nething in the morning witout wanting 2 barf
how do i get rid of them???
Today, there are so many options when it comes to stress management. There are those who opt for more advanced techniques such as using medications or undergoing some medical procedures. And there are also those who opt for more natural means of managing stress such as massage therapy.
Effectiveness of massage therapy in managing stress
Massage therapy has become a significant part of general health care for many people living in todays stressful world. Many professionals and even traditional healthcare systems all throughout the world recognize that traditional means of managing stress such as in massage therapy could be effective in treating chronic ailments caused by stress and could can and contribute to a higher sense of general well-being.
To many, stress management through massage therapy is considered as the modern antidote for stress because it helps combat stress by trying to reduce the tension build up in the muscles. Aside from boosting the bodys immune system, massage therapy also prevents the decrease in circulation and nutrient delivery to tissues which many people who are stressed often are prone with.
Popular as an ultimate stress reducers, many healthcare professionals make recommendation to their patients people, especially those who live by the rule of stress to undergo massage therapy in their health care treatment plans and stress management strategies.
Benefiting from massage therapy
Statistics show that the most common cause of todays health problems is stress. Aside from improper diet and unhealthy life style, prolonged periods of stress subconsciously affect many systems of the human body.
Aside from being an effective means of managing stress, massage therapy poses a lot of benefits to people. Primarily, it can develop, maintain, rehabilitate, or augment physical function. Among the extensive benefits of massage therapy, most people consider the therapeutic affect of the treatment on their bodies. Since massage therapy causes diverse physiological effects due to the therapists hands moving over the body, its therapeutic effect is proven to improve health by acting directly on the muscular, nervous, circulatory and immune systems.
It also helps relieve or prevent physical dysfunction and pain. And since it targets body parts, which are prone to stress, massage therapy also relaxes tight and tense muscles while improve circulation, recovery time, and immune system function, which reduce overall stress.
Concentrating in creating different movements that can physically stretch muscles, ligaments, tendons, and fascia, massage therapy also encourages the circulation through the tissue, inhibit muscular spasms, and be either sedating or stimulating to the nervous system. And with the continuing research on the beneficial effects of massage therapy, its effectiveness was also discovered in controlling chronic or acute pain.
With the array benefits massage therapy offers to people specially in stress reduction and in creating a sense of relaxation and well-being, it is no wonder that a wide patronage of it will increase energy and will improve peoples outlook on life.
When using massage therapy as a stress management option, it is very important to understand that elementary knowledge of it is not enough for ordinary individuals to practice it and benefit from it.
Being a regulated health profession, massage therapy requires professionals who have completed hours of education at accredited schools and have extensive knowledge of anatomy and physiology, assessment, bodywork techniques, and pathology to know when massage therapy is or is not suitable.
I can never get to sleep at night because
my mind is going crazy. Any suggestions?
