Stress management is Important

Life inherently presents us with challenge and stress is a natural

response. Without some stress, motivation to act would be

very low. But, if stress is excessive or lasts for a long time, health

begins to suffer. Stress management skills are an important skill

for living well. Without healthy relaxation skills, some people

turn to unhealthy patterns such as over-eating, excessive alcohol

use, cigarette smoking and withdrawal from physical and social

activities. Alone or in combination, these behaviors increase vulnerability

to the ill effects of stress. Managing stress well does

not mean avoiding it altogether. This would be nearly impossible

to do. Instead, become aware of stress and your body’s reaction

to it. Awareness, positive thinking and effective relaxation skills,

will help you meet life’s challenges while becoming healthier.

Odds are you will probably enjoy the good feelings that also result

from these relaxation skills and the time you set aside to

practice them.

Stretching: One of the quickest responses our body has to stress

is increased muscle tension and contraction. The physiologic

reason for this muscular activity is to prepare us for fight or

flight but, in reality, few of our modern day stresses are resolved

by either. When muscle tension continues for long periods without

physical release a low, or even moderate, level of chronic

pain may develop, especially in the shoulders, neck and lower

back. To break the contraction cycle and relax these muscle areas,

stretch them each 3 or more times each week.

Autogenic Relaxation: Autogenics, as the name suggests, are

self-generated suggestions your mind gives your body to relax.

It is a quick and portable relaxation technique that pin-points body

regions that need to relax. For example: shoulders, jaw, or neck

muscles may be the first area of your body to tense when you are

stressed. Autogenic relaxation of any one of these areas could

be done with just a minute or two of concentrated relaxation.

Progressive Relaxation: Progressive relaxation is similar to

Autogenic Relaxation, but it requires more time and a quiet, comfortable

environment where you can completely relax. In it, you

use your mind’s eye and internal voice to suggest relaxation to

your body. Unlike Autogenics, the relaxation is not limited to one

part of your body. It progresses to all body parts during the relaxation

exercise. The time necessary for a thorough Progressive

Relaxation is 20 to 30 minutes, although it can be varied depending

on your skill and needs. It is often helpful, especially for beginners,

to be lead through the relaxation.

Meditation: Meditation is a very deep form of quieting the

mind and relaxing the body. It may begin as progressive relaxation

and a peaceful visualization, but moves into complete mind

quieting. Music can help bring us into this very deep state of

relaxation. Done regularly, it can help to keep general stress

levels much lower.

RELAXATION

TECHNIQUES TO MANAGE

YOUR STRESS

VANESSA R. SPEERS, M.SC.

Visualization: Like autogenics,

visulalization uses the power of your

mind’s eye and inner voice to bring about

relaxation. Visualization is the imagery of

any location that, to you, is peaceful and

stress-free. Your peaceful image can be

brought to your consciousness at any time

(in a traffic jam, a tense time at the office)

for a quick moment of tension release. Advance

practice will allow you to call upon this

imagery more effectively at times of stress. For its deepest effect,

visulalization is done in combination with progressive relaxation.

Once deeply relaxed, spend a few minutes imagining

the peaceful location you wish to “visit”. The more detail you

add to your image, the more real it will seem in your mind.

Deep Breathing: When we are stressed, our breathing may become

more rapid and shallow. Chest muscles tighten, and air

moves quickly, but not deeply into our lungs. This is not efficient

breathing and fatigue can result. Deep breathing, also called Diaphragmatic

Breathing, is a techinique used to slow rapid breathing

and move air deeper into the lungs. The trick is to use the

diaphragm, not chest muscles, as the main muscle, which opens

the chest and allows lungs to expand. You can use it almost anytime,

anywhere as an immediate tension reliever.