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Relax!
When calming down doesn’t come naturally, work at it. Sometimes, peace needs practice.
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elaxation, in a nutshell, is the opposite of stress. When you relax, your mind and body calm down and you feel restored and rested. Quite surprisingly, relaxation does not mean decreased alertness or productivity. When you’re totally relaxed, you actually tend to react more quickly and become more efficient at whatever task is at hand. Just try comparing your morning’s work productivity after an overnight 8-hour sleep and a 2-hour one. You’ll also discover that in a state of relaxation, it’s much easier to recover from stressors that, any other tension-filled day, would drive you to the very edge of sanity. True relaxation soothes your whole being without messing with your senses – drug-induced ‘relaxation’ can interfere with your nervous system and result in decreased responsiveness, which is not a desired outcome. Relaxation techniques Sometimes, sleep is not always the best way to relax, especially if you have very intense or emotional dreams. Several relaxation techniques can help quiet your mind and bring down your baseline level of stress. The more you practice your preferred relaxation technique, the easier it will be to stay peaceful, even after you’ve completed the process. This is because these techniques train your mind to respond to stress in the best way – very similar to the way athletes hone their body and skills through repeated drills. Relaxation techniques work because they direct attention away from bothersome stimuli. Many of these methods use some form of repetition to veer your thoughts away from stressful issues. Calming methods, when done regularly, contribute to your overall well-being. Some result in instant soothing; others readjust your mind over the long term and produce physiologic changes that fight daily stress.
A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes Orange de Guzman, MD
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Interestingly, one relaxation technique will not work for everyone, so it’s up to you to experiment and discover the best technique or combination of techniques that fits your lifestyle and personality. Don’t give yourself unnecessary goals when it comes to these relaxation techniques. The last thing you want to do is to stress over a stress-buster! Here are some triedand-tested relaxation techniques: 1 Exercise Exercise is a natural but potent antidepressant, anti-anxiety solution and sleeping aid. Regular exercise changes the way your body handles stress and does wonders for your emotional health. Here are a few tips to get the most out of exercise: • Aerobic exercise is a great way to be fit. Walking, jogging, swimming, dancing and cycling are some aerobic exercises; they increase your heart rate and contribute to improved cardiovascular health. • Exercise should never feel like a chore, so make sure you enjoy your exercise. Don’t overdo your regimen; avoid being overly fatigued and burnt out. • Aim for 3 to 5 times a week for at least 20 minutes per day. If you are just starting to work out, start slowly and build up gradually. • Always seek professional advice before starting any exercise program. 2 Guided imagery and visualization Guided imagery and visualization are forms of daydreaming, where you intentionally take your thoughts to a happier place. Not
only does visualization or imagery help relieve stress, it can also aid in healing, reducing the need for pain medication and improving recovery time. During guided imagery, someone describes an image to you so you can direct your thoughts to create a comfortable picture in your mind. If you are alone, you can visualize a peaceful place or situation and engage all of your senses by imagining how you would smell, hear or feel the restful scenario. You can also take visualization further by imagining yourself achieving life goals or becoming healthier. 3 Deep breathing Deep breathing is a quick way to soothe you and lower stress hormone levels. As people age, breathing gets shallower – meaning only the upper parts of the chest are used to breathe. Abdominal breathing (like how babies breathe) is deeper breathing, which allows the entry of more oxygen. Also, abdominal breathing is associated with slower brain waves, which are similar to those the brain makes in a state of relaxation. • Start practicing in a supine position. In time, you should be able to do this in any position.
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From Apri A Sli l to June ce of 2 Oran 008, feat g comb uring the e will be at st way ress s to M a y 2inn0 0 a8n er he d achiev e alth.
Nothing to lose, everything to gain
When you’ve learned how to relax using one or more of the techniques, you’ll experience: • Fewer bothersome physical symptoms, such as headaches and back pain • Fewer negative reactions, such as anger and frustration • Higher productivity • More energy • Improved concentration
Relaxation techniques usually require only 10 to 20 minutes once or twice a day, preferably after physical activity but not after meals – digestion can hamper relaxation.
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• Place a hand on your stomach, just above your navel. Place the other hand on your chest. • Breathe in slowly through your nose and make your stomach rise a little. • Hold your breath for a second. • Breathe out slowly and allow your stomach to go back down.
Writing can be an effective relaxation technique. For 15 minutes, write down your thoughts about your stressors. Don’t think about grammar or spelling. Just write continuously – repeat your sentences if you run out of things to write. Don’t edit, re-read or feel the need to share what you’ve written. In fact, you can just dispose of your ramblings and proceed with your next activity … with possibly a little less weight off your mind.
4 Meditation Meditation lowers stress hormones by redirecting your attention to something neutral, like an object or an activity. This technique clears your mind of disturbing thoughts. Here is a sample meditation technique: • Find a quiet, stimulus-free place. • Be comfortable. Sit down wearing your most comfortable attire. • Choose a neutral word as your focus. Some options are ‘peace’, ‘relax’ and ‘rest’. • Breathe slowly. • Concentrate and think of your word as you exhale. If a disturbing thought enters, focus on your breathing and your neutral word. 5 Progressive muscle relaxation Progressive muscle relaxation reduces overall body tension through the systematic tensing and relaxing of muscle groups.
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• Find a quiet, comfortable place. • Tense all the muscles in your face. Hold for a count of 8 as you inhale. • Exhale and let all your muscles relax completely, as though you were sleeping. • Enjoy the sensation of feeling your body tension melt away. • Repeat the procedure for all your muscle groups, working your way down (neck and shoulders, chest, abdomen, right arm, right forearm and hand, right hand, and so on). For a shorter version, just go through four main muscle groups: face; neck, shoulders and arms; abdomen and chest; and buttocks, legs and feet. Other relaxation techniques include yoga, prayer, music therapy, reading calming books, self-hypnosis, and so on. Read up on methods that interest you and find out what health professionals have to say about them. Once you’ve determined that a relaxation technique is safe and effective, the next logical step is to go ahead and practice it. Be a master relaxer!
A slice of trivia Fill in the blanks: T__ C__ (or T__ C__ C__) is another type of relaxation technique, which is described as meditation in motion because it involves slow and smooth body movements. Hint: This dance-like practice was originally developed in China as a form of self-defense. Freshen up on your researching skills, e-mail us the answer at orange@activelink-consult.com and win a prize! From those with the correct answer, 40 people will be randomly chosen to win a Stresstabs® gift pack. We’ll
include the answer in the next issue of A Slice of Orange. Answer to last issue’s question: If ‘distress’ is negative stress, what E word refers to good or positive stress?
Eustress is the positive form of stress, usually caused by desirable events. This type of stress is the complete opposite of distress, as eustress promotes health and provides a sense of fulfillment.
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2008 ActiveLink
Benefits Made Better
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The Orange wants to he ar from you! Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel free to contac t us. You can e-m ail our team at orange@activ elink-consult.c om.