Oct 9, 2011Delicia Straughter
Article from Mind/Body fitness Suite 101
This article focuses on methods of managing stress in today's society.
In today's world, stress may seem to be difficult to overcome. There are so many stressors in our day to day lives, such as the poor job market or finding affordable childcare in these tough economic times. Yet, if stress is left unchecked, it could lead to various health issues such as high blood pressure, indigestion, insomnia, muscular aches and pains, as well as various other ailments that are too numerous to include. However, stress can be managed. It may take a little trial and error to find the best stress management techniques for you but it is well worth the effort.
The Body’s Stress Response
First you must recognize how your body responds to stress. As stated previously, you may notice an increase in your blood pressure or heart rate. There may also be an increase in blood sugar or cholesterol levels. You may perspire or breathe faster than normal. You may experience muscle tension or feel emotional anxiety. You may also notice digestive issues or that your immune system is not functioning as adequately as normal. Each person is different, so each stress response will be different. However, if you understand your body's response to stress then you can learn to deal with the stress itself and not just treat the symptoms.
Relaxation Techniques: An Overview
One of the best ways to fight off stress is to practice relaxation techniques. Relaxation can lower adrenaline levels, reduce stress on your cardiovascular system and lower blood pressure. Relaxation can also improve digestion and may also allow the immune system to perform at optimal levels, making you less vulnerable to illness. Another important benefit of practicing relaxation techniques is that it may increase job satisfaction and productivity. It could also, potentially, improve personal relationships as well.
Massage
One relaxation technique is massage. You could go to a professional massage therapist or you could learn some do it yourself massage techniques to lessen the effects of stress and the effect on your wallet. One great technique that is easy and can be done anywhere is hand and neck massage. We use our hands for so many activities and a brief hand massage is a nice method to relieve tension. The neck is another area that seems to become tense when we are under stress. A five minute neck massage may be all you need to recharge and continue with your day.
Deep Breathing
When we are stressed, we tend to take shallow breaths. This reduces lung capacity, which could decrease the amount of dangerous toxins released from the body. Deep breathing, also known as abdominal breathing is another great way to relax. It is performed using the diaphragm, which enables the lungs to function with little effort. If performed properly, more oxygen is released into the tissues of the body. This could also lead to lower blood pressure and a reduction in the amount of stress hormones in the body.
Progressive Muscle Relaxation
Another relaxation method to reduce stress is called progressive muscle relaxation. Basically, you lie on a flat, comfortable surface with your head supported by a small pillow or towel as you practice tensing and releasing each muscle group, one muscle group at a time, until your entire body feels relaxed and tension free. The goal is to locate tension in the body and release it. This relaxation technique is beneficial because constricted muscles restrict blood flow, potentially, leading to pain, exhaustion or tension.
Active Stress Relief
There are other, more active methods for relieving daily stress. Yoga, for one, involves doing various body postures while practicing proper breathing techniques. Yoga helps to strengthen muscles, improve balance and provides relaxation in the form of active meditation. T'ai Chi is another form of active meditation. It is an ancient form of Chinese martial arts that uses slow, methodical movements and breathing techniques to condition the body and relax the mind.
Swimming is also great because it is a physical form of exercise that does not place too much stress on the body, while also relieving stress. However, it is important to check with your doctor before engaging in any form of physical activity.
Internal Stress Control
It is also important to eat a balanced diet when managing stress. Eating nutritionally dense foods in the proper portions helps fuel the body so that it can better ward off the detrimental effects of stress. The USDA has replaced the old food pyramid with the food plate. The plate breaks down a healthy, balanced diet into fruits, vegetables, protein and grains with a side of dairy. The expectation is that the new plate will be easier for people to understand and follow. Again, contacting your physician and/or dietitian regarding your specific nutritional needs is highly recommended.
Stress is unavoidable. However, if you take the time to listen to your body and manage stress, you should live a healthier, happier life.
Article from Mind/Body fitness Suite 101