For the first blog, of 2016, I wanted to issue a challenge to all of you. But first I want to give you some background information to tackle a rather important issue.
Stress. It can affect everyone in a different way. So I wanted to shed some insight on this topic to help you cope with the dreaded stress response.
So, what is stress? The most accurate description of stress I came across was from Dr. Hans Selye, who defined stress as a“non-specific response of the body to any demands placed upon it.” (Anspaugh, Hamrick, 1991, p.232). Stress can be divided into two types: Eustress is considered the good stress which helps for solving difficult tasks and challenges. Distress is the bad stress and usually results in negative affects on the body if left too long. (Anspaugh, Hamrick, 1991, p.233). Sources of stress differ from person to person, but the results are generally the same. Common side effects of prolonged distress include fatigue, muscle tension and discomfort, high blood pressure, migraines/headaches, illness, irritability and anxiety. (Anspaugh, Hamrick, 1991, p.235-236).
Regardless of the source or stress, you have many options to help you cope if you are unable to get rid of the source. These options revolve around relaxation.
1. Deep Breathing: The simplest of all the techniques. It can be done anywhere at any time. Taking a time out to do some deep breathing through your diaphragm will slow your pulse and reduce your stress. Placing a small weight or your hands over your abdomen will help draw awareness to your diaphragm and take pressure off of your neck (which is used for breathing under stressful circumstances). (Anspaugh, Hamrick, 1991, p.241)
2. Meditation: Finding a calm are and get into a comfortable position. Focus your attention onto one item. This could be an object, a thought or peaceful phrase, or even your breathing. (Anspaugh, Hamrick, 1991, p.241)
3. Soothing Music: Listening to quiet music can calm the mind and help to relax the body. (Anspaugh, Hamrick, 1991, p.243)
4. Humor: With a good laugh, your blood pressure and pulse temporarily rise and tenses muscles before lowering all three. The reduction allows the body to relax. It can also shift your perspective and lighten your mood by not taking life so seriously. (p.243)
5. Exercise: Stress stimulates the sympathetic nervous system, and places the body in the “fight or flight” mode. By moving your body, you can utilize this response and reduce your stress levels. Studies have shown that a properly designed exercise plan will release endorphins, which help to reduce pain and initiate a positive immune response, allowing you to feel great! (Anspaugh, Hamrick, 1991, p.244).
So if you do not have time to get a massage treatment, I'd like to challenge you to try some of these techniques to give your body a necessary time out from the stress of daily life.
Until next month, stay well, and I hope you have a happy and healthy 2016!
Reference:
Anspaugh, D., & Hamrick, M. (1991). Wellness: Concepts and applications. St. Louis: Mosby Year Book.
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