Stop Stress! Natural Stress Relief Strategies
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Index 1. Introduction 2. Massage 3. Quick and Easy Meditation 4. Aromatherapy – Essential Oils 5. How to Reduce Muscles Tension 6. Relaxation Tapes & Music 7. Exercise
Introduction
I am sure we’ve all had quite a nasty dose of stress in our lives at one point of time. Some of us experience it to higher degrees then others, and in this present day more and more people are suffering higher degrees of it. We have the pressure of our jobs. These days there is hardly any such thing as “job security”. As divorce has become a more acceptable practice the divorce rates have climbed, creating more stress. It once used to be the man would go to work each day while the woman stays at home and looks after the household and children. Those days are a thing of the past. Most men and women have to work to keep on top of the bills. With life’s new technology increasing enforcing us to evolve with the world or dissolve. We now have mobile phone bills, internet bills, ipod’s, air conditioning, dishwashers, heck even if you don’t have a plasma television these days you’re almost left behind! Stress can cause many unpleasant sensations in your body, which can lead people to believe they have a serious medical condition. It can also lead to:-
• • • • • • • • • • • •
Anxiety & Panic Disorder Depression Obsessive Compulsive Disorder Obesity Ulcers Diabetes Heart Disease Substance Abuse Hyperthyroidism Anorexia or malnutrition Cancer Tooth and Gum Disease
Here is a list of symptoms that stress can cause: Physical:• • • • • • • • • • • • • • •
Insomnia Back, shoulder or neck pain Tension or migraine headaches Upset or acid stomach, cramps, heartburn, gas, irritable bowel syndrome Constipation, diarrhea Weight gain or loss, eating disorders Hair loss Muscle tension Fatigue High blood pressure Irregular heartbeat, palpitations Asthma or shortness of breath Chest pain Sweaty palms or hands Cold hands or feet
• • • •
Skin problems (hives, eczema, psoriasis, tics, itching) Periodontal disease, jaw pain Reproductive problems Immune system suppression: more colds, flu, infections • Growth inhibition
Emotional:• • • • • • • • • • • • • •
Nervousness, anxiety Depression, moodiness “Butterflies” Irritability, frustration Memory problems Lack of concentration Trouble thinking clearly Feeling out of control Substance abuse Phobias Overreactions Tearfulness No sense of humour Feeling overwhelmed and unable to cope
It can also cause:• • • • • •
Increased arguments Isolation from social activities Conflict with co-workers or employers Frequent job changes Road rage Domestic or workplace violence
This is why it is so important to learn to reduce your stress. So here in this book, I am going to show you some natural relaxation techniques you can use to lower your stress levels.
Massage
The Benefits of Massage:• It releases endorphins which is a natural pain killer giving a feeling of well-being • Helps blood pressure • Helps your heart rate • Slows your metabolism • Improves breathing • Improves blood circulation • Improves tension and stiffness • Improves mobility and flexibility • Reduces spasms and cramps • Reduces anxiety • And of course it reduces STRESS!! Here is a massage you can perform on yourself Either standing or sitting, shrug your shoulders and push them back as far as you possibly can. Now hold it for 5 seconds. Repeat this action 5 times.
Now place your hand on the top of your shoulder and rub firmly working towards your neck. Do this 3 times. Now place your fingers at the back of your neck and rub in a circular motion working towards the back of your head. Repeat this 5 times. Eliminate Your Headache using this Technique Using both hands, starting at the centre, rub your hands over And down to your temples using your finger tips. Now place one hand on your forehead. Fingers facing horizontal and gently move your hand up towards your hair line. Repeat using your other hand. Continue until the tension goes away. Hand Massage This little technique is an ancient Chinese type of massage and healing. Using your other hand, place your thumb and index in between the web of your other hand where the bone meets and massage. Do this for 1 minute. Then repeat switching hands.
Feet Massage Place one hand on top of your foot and the other under the sole, then stroke smoothly from your toes to your ankles. Glide your hands back to your toes. Repeat. Support your foot with one hand. Squeeze each toe firmly and pull stretching each one. With one thumb on top of the other, do a line of firm pressures down the center of the sole and lines on either side. Then, using one thumb, make circular pressures on the arch and the ball of the foot. Support your foot with one hand and make the other into a loose fist. Do knuckle movements over your sole by rippling your fingers around in small circular movements.
Still holding your foot with one hand, hack the sole with your other hand, Flick your hand away the moment you touch the foot, so that the effect is light and springy. Now, stroke around your ankle with your fingertips, as you stroke up toward your leg and gently as you glide back. Finish up by stroking your foot like you did in the beginning. Of course, there is nothing like getting someone else to give you a massage.
If you’re prepared to lay a few bucks, go to a professional. Just look up in your yellow pages. You’ll even find that some will come to your own home to do it!
Meditation
Benefits of using Meditation:• • • • • • • • • • • • • •
Increases brain wave coherence Builds greater creativity Decreases irritability and moodiness Improves learning ability and memory Increases happiness Increases emotional stability Decreases Anxiety Decrease high blood pressure Can improve cholesterol levels Increased flow of air to your lungs More relaxed body Lower levels of stress Improves circulation Decreases the aging process
The point of using meditation for stress relief is to completely take your mind away from your worries. Here are a few things to do in preparation of meditating:-
• Have an empty stomach • Make sure you are in a quiet place where there will be no distractions • Make sure you are sitting in a comfortable position • I would recommend meditating first thing in the morning, so you are relaxed for the rest of your day • Also practicing everyday for at least 15 minutes is optimal Here is a Quick & Easy Meditation you can try Start by sitting comfortably and making sure your spin is straight. Look downwards and do not focus on anything. Allow your eyelids to drop to a level that feels comfortable. Do not close your eyes though. Keep looking downwards. Your breathing should become slower and deeper. After 5 minutes, return your eyes to their normal focus. You should be feeling more relaxed.
Meditation isn’t an easy thing to learn. You have to be dedicated and religiously practice it in order for it to benefit you. If you want to learn to meditate, I recommend starting with the quick and easy sample I have just given you. When you can successfully perform that exercise, then I would recommend you look more into meditation.
Aromatherapy – Essential Oils
Benefits of Aromatherapy:• Improves circulation • This one I found very interesting to learn, it can also aid in dementia • Reduces anxiety • Aids in boosting your immune • Relieves pain and tension • Can ease headaches • Can help you get a good nights sleep How to use Aromatherapy oils:• • • •
In the bath – just add a few drops Inhale – You can add one drop to your hand and inhale Massage – make sure its diluted Vaporization – using a burner, this will bring the smell into your entire room
Here is a list of some relaxing essential oils:• Bergamot – soothing, uplifting and good for tension and depression • Chamomile – calming, suitable for insomnia
• Jasmine – a stimulant or a sedative, excellent antidepressant and aphrodisiac • Juniper – good for fatigue and building self-esteem • Ylang ylang – calming; used as an aphrodisiac and good for panic attacks • Rosemary – refreshing and stimulating • Lemon balm – balances emotions • Sandalwood – used as an antidepressant and aphrodisiac • Vetiver – balances the nervous system, good for insomnia • Lavender – a very useful and popular oil, used for relaxing and as an antidepressant and pain killer • Basil – uplifting A List of Essential Oils that can be harmful if used incorrectly – these should only be used by a Qualified Aroma therapist • • • • • • • • • • • • • • • • • • • • •
Ajowan Almond, bitter Arnica Birch, sweet Boldo leaf Broom, Spanish Calamus Camphor Deertongue Garlic Horseradish Jaborandi Melilotus Mugwort Mustard Onion Pennyroyal Rue Sassafras Thuja Wintergreen
• Wormseed • Wormwood Tips:• Always dilute essential oils to a 1% or 2.5% solution • Do not apply essential oils directly to the skin. • Always read the precautions on each bottle before using them Cautions HIGH BLOOD PRESSURE - avoid Cypress, Clove, Nutmeg, Pine, Rosemary, and Sage & Thyme. LOW BLOOD PRESSURE - avoid the use of Sweet Marjoram and Ylang Ylang. EPILEPSY - avoid Fennel, Hyssop, Peppermint and Sage. INSOMNIA - avoid peppermint, Basil, Lemon Verbena, and Rosemary. GASTRIC PROBLEMS - avoid Cinnamon, Clove, Garlic, Oregano and Parsley Seed. CHRONIC KIDNEY DISEASE/URINARY PROBLEMS - avoid Juniper Berry, Eucalyptus, Parsley Seed, and Black Pepper. ESTROGEN PATCH WEARER - avoid Geranium. SUN EXPOSURE - before going into the sun or using tanning beds, avoid Bergamot, Grapefruit, Lemon, Lime, Mandarin, and Orange. SKIN IRRITANTS - use a maximum of 3 drops when using the following oils in a bath: Basil, Lemon, Lemon Grass, Nutmeg, Peppermint, and Thyme.
CARDIAC FIBRILATION - do not use Peppermint and rosemary. ASTHMA - some essential oils can help but proceed with caution. PREGNANCY – Consult your doctor before using essential oils
How to Reduce Muscle Tension
Here is a little exercise you can use to reduce muscle tension. First off, begin by taking off your shoes and make sure your not wearing tight clothing. You can do this by lying on the floor or on your bed. Place a pillow under your head. Close your eyes and focus on breathing slowly, emphasizing more on your exhale. Tense your muscles in your right foot and hold it for 5 seconds then relax. Tense your calf muscle on your right foot and hold it for 5 seconds then relax. Tense your thigh muscle on your right leg and hold it for 5 seconds then relax. Repeat this same sequence with your left leg and foot. Tense your muscles in your right arm, clenching your fists for 5 seconds, then relax. Repeat this now with you left arm. Tense each of your buttocks, holding for 5 seconds each time then relax. Then tense your stomach muscles and relax.
Lift your shoulders up to your ears; hold it for 5 seconds then relax. Repeat this three times. Move your head gently from side to side. Now frown and wrinkle your nose, hold it for 5 seconds and relax. Now raise your eyebrows and relax. Concentrate on your breathing. Wiggle your fingers and toes, bend your knees and gently roll on to your side, then get up slowly. Aaaaahhhhhh, I feel quite relaxed now ;-)
Relaxation Tapes and Music
Well there is certainly no doubt that music can have a profound effect on your emotions. And certain songs will trigger memories for you. If you ever noticed how you’ll be driving in your car and listening to the radio and suddenly a song from 10 years ago comes on and you recall singing this song from the top of your lungs with your friends, and suddenly you feel happy? Or maybe you hear a song that you played when you parted ways with someone special and suddenly you feel sad? Or even when you hear a song for the first time, the chorus line hits you right in the heart, and you cry… I recall back in my teen rebellion days, I’d be all “peeved” off with my parents (they probably didn’t let me go to the skating rink with my mates or something), the first thing I would do, well of course slam my bedroom door, then blast some heavy metal music…
Aaaahhhh…. Nothing like making yourself feel angrier then you already are huh? ;-) As I’m now older and I am very aware of the effects of what music can have, I will often put on some fun music that triggers happy memories to UPLIFT my mood. Also whether you have a singing voice that “Dicko” (he was an Australian Idol Judge if you are not aware of who he is) would say “That’s not a voice, that’s a mass weapon of destruction” or whether you would give Jessica Simpson a run for her money at the local karaoke bar, singing will encourage you to breathe deeply and rhythmically. Let’s look at the benefits of Relaxation Music:• • • • • • • • • •
It relieves anxiety It helps relieve stress from your job It helps recover from brain injury It helps improve emotional well-being It can help aid chronic or acute pain It reduces your chances of getting hypertension It helps you to remain calm Slows down your heart rate Slows down your breathing Slows down your thinking
If you would like to get some relaxation music for free, then you can get some from here: http://www.crystalmusic.com/listen.html
And… http://www.officeresort.com/music.htm
For free relaxation tapes, just go to: http://www.utexas.edu/student/cmhc/RelaxationTape/
Exercise
In just about every book I write, I always write something about exercise. What it does for you makes it well worth the effort! The benefits of exercise:• • • • • • • • • • •
Reduce the risk of premature death Reduce the risk of developing and/or dying from heart disease Reduce high blood pressure or the risk of developing high blood pressure Reduce high cholesterol or the risk of developing high cholesterol Reduce the risk of developing colon cancer and breast cancer Reduce the risk of developing diabetes Reduce or maintain body weight or body fat Build and maintain healthy muscles, bones, and joints Reduce depression and anxiety Improve psychological well-being Enhanced work, recreation, and sport performance
Exercises You Can Do in the Comfort of your Home • Sit ups • Crunches • Put your steps to good use if you have them, just one step is needed. This will work your leg muscles and get your adrenaline going a bit. • Lift baby weights while you watch tv • Stomach tuck-in (if your unsure of what this one is, I will explain: sit up straight in a chair with your back pressed against the back of the chair, breathe out and at the same time suck in your tummy, hold it in for 2 to 3 seconds, then release your tummy while breathing in) • Squats • Do the aerobics work out (there is usually an aerobics show on early in the mornings) or of course you can always just buy an aerobics video work-out. Of course, there is nothing like getting out of the house and going for a walk in the park or botanical gardens enjoying and taking in the world around us! A nice brisk 15 minute walk each day will work wonders for you. And of course sunlight has its benefits for you as well. It’s been reported that scientists believe that sunlight can help prevent these cancers: • • • • • • •
Breast cancer Colon cancer Ovary cancer Bladder cancer Womb cancer Stomach cancer Prostate gland cancer
But of course it isn’t going to protect you from sun cancer. So make sure you slap on some sunscreen ;-) Yoga I have not personally tried yoga my self, however I have heard people swear by it! There is this one lady I know who suffered with anxiety and panic disorder for over 30 years and she felt a lot of relief from using this one exercise. Also I heard through the grapevine that Madonna now only uses yoga as her one form of exercise! So it must be good! You can pick up some pretty cheap yoga videos simply by going to eBay and typing in to search: yoga video. There are some available just for a few bucks. If you’re interested, it’s well worth a look at. Especially if you can get it that cheap!