For Health Sake - Relax!

If you encounter stressful situations and pressures on a regular basis, and choose to do nothing to relive the tension, this can have a damaging impact on your overall health and well-being.

The foundation of managing stress lies in the realisation that you are ultimately in control of your life. For that reason, my intention in this blog post is to provide you with effective stress management techniques you can include in your personal strategy for controlling the harmful side of stress.

Stress, as you may already know, is the body’s way of responding to any kind of demand that is placed on it. When we feel stressed by something going on around us, our body reacts by releasing chemicals into the blood. I.e. adrenaline and cortisol. These chemicals (stress hormones) give us the energy to deal with our potential physical danger.

But what if the situation you are faced with has more to do with something emotional, and there is no outlet for the extra energy? For instance, problems in relationships, family conflicts, coping with work-related pressure, meeting urgent deadlines, running your own business, balancing work and family. All of these challenges might irritate your nerves sufficiently to cause a negative effect on your mental, emotional and physical well-being.

Under your control, stress can be become a powerful source of energy and creativity. Yes, we need a certain amount of adrenaline if we are to get things done. Research shows that positive stress will definitely give you the drive and motivation you need in order to achieve your goals.

Too much of a good thing can be bad for you

Too much stress, however, and you will not be able to function effectively. An excessive amount can lead to distress. This distress can often be felt on an emotional level as anger, frustration, anxiety and worry, all of which can zap your energy.

Too little of a good thing can also be bad for you

Similarly, not enough stress and you may start to feel bored and unmotivated. The trick is finding the right balance in order to stay productive without feeling overwhelmed and fatigued.

Deep Relaxation

Deep relaxation is a powerful remedy for relieving the harmful build-up of tension. Relaxation Techniques produce a relaxation response in the body by switching off the “flight or fight” response. The kind of deep relaxation I am talking about here does not mean putting your feet up and watching television after a busy. Even though watching TV in itself can be beneficial, it does not produce deep relaxation - merely sensory diversion.

Relaxation Techniques

Research by Dr Herbert Benson, founder of the Mind/Body Medical Institute and Associate Professor of Medicine, Harvard Medical School, USA, has shown that a number of different relaxation techniques can reduce the harmful effect of stress.

These findings include:

• Lowering blood pressure
• Better sleep
• Releasing tension from the muscles
• Alleviating panic attacks and anxiety
• Heightening problem solving abilities
• Enhancing creativity
• Boosting motivation and productivity

There is no end to the benefits of Dr Benson’s discovery. Personally, I believe that his principles of relaxation should be part of every school’s curriculum, since they are undoubtedly essential skills that every human being on planet earth can easily integrate into their lives and benefit from

Some of the most familiar relaxation techniques include:

• Guided Imagery Meditation
• Diaphragmatic Breathing
• Progressive Muscular Relaxation
• Passive Muscular Relaxation

Guided Imagery Meditation

The relaxation technique we will focus on in this blog post is guided imagery meditation.

What is guided imagery meditation?

Guided imagery meditation is a technique in which a pleasant voice is guiding you into achieving a deeply relaxed and tranquil meditative state.

This technique has instant stress relief because of the positive feelings you are associating with what you are imagining. One advantage of having someone guiding you on this inner journey is that it is much easier to imagine the scene that the guide is talking about, rather than trying to do it by yourself. The success of this technique also depends on the voice of the person facilitating the process. For that reason, the voice should pleasant, soothing and slow-paced, whilst using pleasant, calming words.

If you are new to the world of deep relaxation then guided, imagery meditation is a powerful stress management technique with many positive benefits.
These include:

• Decreases anxiety, and irritability
• Improve productivity and creativity
• Increases feelings of vitality
• Increase emotional stability, self-esteem and confidence.

One way to successfully benefit from guided imagery meditation is by using an audio recording. The advantage of this is you can practice the technique whenever you like. It’s like having your own personal stress management coach that you can rewind and listen to repeatedly. All that is required is a safe place where you will not be disturbed. You can either lie down or sit in a comfortable chair, with your back and head well supported.

Teaching yourself to relax will not happen overnight, although the benefits will actually start from the moment you begin the practice. Spending time on yourself each day to learn and practice a relaxation technique really does empower you to take an active role in being in control of your own well-being.

Quote of the month: “No matter how much pleasure you feel at work, if you could find ways to relax for at least five minutes every hour, you’d be more productive” Dr Joyce Brothers

Disclaimer

All information provided in this blog is designed to support, and does not replace the professional advice from your GP or other primary health care provider. People suffering from epilepsy, psychosis, schizophrenia, and other mental illness should seek professional guidance before using any form of relaxation cd.

Please do not listen to any relaxation audio recording whilst you are driving a vehicle, riding a bike, operating any kind of machinery that requires your full attention, or in any other situations where there is a need to remain alert.

Procrastination Vs Action

Are you in the habit of putting things off that you know you have to do?
If you're procrastinating because you have to do something that you don't like doing, or keep putting off, just remember that the sooner you get started, the quicker you can stop agonising or worrying about it.

Procrastination can produce stressful feelings.

Worrying about a project or assignment you don’t want to do uses up your valuable energy and creates stressful feelings.


So what’s the solution?

Schedule in your diary or on your calendar a specific time and date to do whatever it is your are putting off.

Bite size pieces

Rather than seeing the project as one big job, and feeling overwhelmed or snowed-under by it, break it up into smaller projects. Then set deadlines for each part.

Make a list

Get in the habit of making a list of everything you have to do. Then notice the feeling of fulfilment you get from crossing off each task or assignment
as you complete them.

Mental launch

Give yourself a mental launch by affirming “I’m taking action now” Make this easy statement your daily affirmation. Write it out and place it where you can see it. Repeat your affirmation out aloud or silently to yourself with as much positive feelings as you can generate for at least 21 days. Why 21? Research has proven that it takes 21 days to form a habit.

In the words of Dr Andrew Weil, “anything you do with repetition and emotion will become your reality. If you are not satisfied with your current experience, examine your habits”


Make a habit of taking action.

Each time you take action and complete a task, you will free up your mind and reduce stressful feelings of anxiety. When the bigger tasks, projects or assignments require your focus, you will have the ‘take-action-now’ confidence and self-belief to deal with it.

“A year from now you may wish you had started today” Karen Lamb

Take action now!