Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota
Everyone has stress in their lives regardless of their age, occupation, or lifestyle. It is important to find ways to reduce your stress before it has a negative affect on you. Following are some quick tips that you might find helpful to reduce your stress.
Meditation
If you have ten free minutes a day, you can reduce stress, improve insomnia, lessen anxiety and depression, and decrease your chances of developing cardiovascular disease. Sound too good to be true? In fact, the meditative technique known as the “relaxation response” has been scientifically proven not only to reduce stress and anxiety but also to improve symptoms of cancer and other conditions.
Just what is the relaxation response? Simply put, it is the opposite of the “adrenaline rush” we associate with stress and anxiety. Physiologically, our bodies respond to perceived threatening situations with an increased release of the hormones epinephrine and norepinephrine, leading to increased heart rate, increased blood pressure, accelerated breathing rate and increased blood flow to the muscles. Because these reactions prepare our bodies to flee the situation or to fight, this reaction has been termed the “fight-or-flight” response. The relaxation response is a state in which our bodies undergo an opposite reaction which leads to decreased breathing rate, heart rate, blood pressure, and metabolism.
Almost anyone can learn to elicit the relaxation response, and no special equipment is necessary. The relaxation response technique consists of the repetition of a word, sound, phrase, etc. while sitting quietly with eyes closed. Intruding thoughts are dismissed by passively returning to the repetition. This should be practiced for 10-20 minutes a day in a quiet environment, free of distractions.
A seated position is recommended to avoid falling asleep, and you may open your eyes to check the time but do not set an alarm. Don’t feel discouraged in the beginning if it is difficult to banish intruding thoughts or worries; this technique requires practice. With consistency and time, the relaxation response will occur effortlessly and smoothly.
For maximum benefits you should schedule time to practice the relaxation response into your daily routine. Many people find it helpful to practice this technique at approximately the same time each day. For example, upon returning home after a busy workday it may ease your transition to a relaxed and enjoyable evening.
Another technique is practicing what the Buddhists call “mindfulness.” At various times of the day try to focus on your breathing. Notice how the air feels cool when you inhale, and then feels warm when you exhale.
You can do this while you are doing the washing up, making the beds, waiting at a red light, or even standing in a post office queue, etc. The instant benefit from this is that it brings you immediately to the present moment. It is also very effective if done during or before an important meeting, an exam, or even while sitting in the dentist’s chair. As you breathe out, you will start to feel your body relax, and your mind will become more focused. Each time you feel yourself getting stressed or find that you have unexpected time on your hands, do a quick 60 second meditation.
Tai Chi
Tai Chi Ch’aun is a centuries old Chinese system of physical exercise based on the principles of effortless breathing. It can be practiced by an individual, alone, and in a limited space. It requires no equipment, except a loose-fitting garment that permits continuous rhythmic body movements. It can be learned by anyone regardless of age, sex, or athletic ability. Tai Chi emphasizes relaxation, receptivity, and inner calm rather than strength. The flowing stretching movements make the body limber, tone up muscles, and help release muscle tension. This is accomplished by practicing movements slowly and evenly in circular patterns. Many people also report it is an excellent and effortless way to lose weight. Check YouTube for tutorials to practice this technique.
Yoga
Yoga is a wonderful way to release stress. Meditation, breathing exercises, and sustained poses help you focus on relaxing your mind and body. Once having learned the techniques in a class, it can be done at home. Yoga also helps you develop greater control over your thoughts and worries.
Acupuncture
Acupuncture can treat a wide spectrum of ailments since it approaches injury and disease by looking at the underlying cause as well as the symptoms. Since acupuncture treats the root of the problem, it is favored over traditional therapy because with acupuncture symptoms rarely return. Although acupuncture is renowned for its effectiveness in the treatment of pain, such as back pain, frozen shoulders, and migraines it is also effective for many other problems such as stress and anxiety.
Massage therapy
Massage therapy works to improve an individual’s health and well-being through the hands-on manipulation of muscles and other soft tissues of the body. Massage therapy is designed to stretch and loosen muscles, improve blood flow and the movement of lymph throughout the body. It facilitates the removal of metabolic wastes resulting from exercise or inactivity and increases the flow of oxygen and nutrients to cells and tissue. In addition, massage stimulates the release of endorphins which are the body’s natural feel-good chemicals into the brain and nervous system. It provides a relaxed state of alertness, reduces mental stress, and enhances capacity for calm thinking and creativity. Massage also satisfies the need for caring and nurturing touch, creates a feeling of well-being, and reduces anxiety levels.
Aromatherapy
Aromatherapy is the art and science of using essential oils, extracted from plants, for therapeutic benefit including stress management. Because aromatherapy can be done as a self-help technique, its use can be very beneficial as a stress reducer while you work. Most of the workplace applications are available in hand lotions for easy use in the office. Bergamot and lavender work well for stress and anxiety reduction. Pendants are also an excellent way to utilize aromatherapy oils in public. Nebulizers and misters are used at home. There are hundreds of unique oils and scents, and each has its own medicinal or therapeutic value. Here are some common oils: Anise, Sweet Basil, Bergamot, Cedarwood, Atlas, Blue Chamomile, Cinnamon, Clary Sage, Clove, Cypress, Eucalyptus, Sweet Fennel, Geranium, Grapefruit, Juniperberry, Lavender, Lemon, Sweet Marjoram, Nutmeg, Sweet Orange, Palmerosa, Patchouli, Black Pepper, Peppermint, Pine Needle, Rosemary, Sandalwood, Tea Tree, Vetiver, Yarrow, Helichrysum, Neroli, Grapeseed oil and Ylang Ylang.
Relaxing personal retreats
Take a relaxing, scented bath with candles. Every woman knows this is a sure-fire way to relax, but how many of you take time to do it? For the guys, stay thirty minutes in a hot shower, soak in a hot tub or go to the local sauna. Take a weekend break to a spa, even the guys. Get a facial. Take a weekend trip with your partner or with friends. There are many activities you can do to remove yourself from the daily grind, have fun and just relax.
If you would like more information on “Helpful Tips to Reduce Your Stress” feel free to contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu. Be sure to watch for more Family Living Focus information in next week’s paper.