Managing
Stress - Techniques to Help You Manage Stress
Stress is real and its results are real.
Were you aware that the Centers for Disease Control estimate that 75% to 90% of visits to the doctor are stress related?
You can find tips on managing stress almost everywhere these
days. It's not suprising with the war in Iraq, the cost of
fuel, the rising costs of everything else, the mortgage mess, and the
financial meltdown which just occured. However, maybe you weren't
looking before and forgot what you heard, or just didn't care at the
moment.
Well, if you are on THIS web page, it is probably because you are now
interested in learning how to manage stress, or perhaps even get out
from under it completely!
Yoga, Tai Chi, Martial
Arts and Other Eastern Methods
It seems that Asia has provided us with many techinques for managing
stress. We find that yoga, Tai-Chi, many martial arts forms,
and similar disciplines from Asia have been effective for centuries in
helping to relieve stress. The physical techniques are advertised as
stress busters. They all seem to limber up the muscles and
help focus the mind into relaxing thoughts. This combination
of exercise and concentration are a potent team when it comes to
defeating stress, particularly when practiced together. In
fact, even our ordinary style of western exercise can do a fine job for
us, even with out the meditation aspect which is often found in the
oriental forms of exercise and martial arts disciplines.
Meditation
On that note, let's realize that meditation has been practiced in Asia
and elsewhere, for many centuries. It's an easy discipline to learn and
has multiple benefits. Taking just a few minutes per day (15-20 minutes
is preferable) can go a long way toward relieving stress symptoms. Done
regularly, meditation can do more than relieve the immediate symptoms
of stress. It can actually shift the mind and body to new
levels of living...levels where stress is effectively managed or
avoided altogether. The focus on any one thing, such as is
found in most meditation techniques, helps move the mind away from the
stressor. There is also measureable evidence that, practiced properly,
it can have numerous beneficial physical effects as well.
Deep Breathing
Many find that deep breathing exercises can be a terrific first step
toward getting their stress symptoms under control. For many, it seems
that lessening the stress symptoms is often a good first step toward
curing the longer term problem. Give this a try: lie face down on the
floor on a large towel, elbows bent with your hands flat on the floor.
The backs of your hands should be under your chest. Now breath deeply,
three or four times. This position is similar to the Cobra, a
well known yoga pose, by the way.
Dietary Supplements
Dietary supplements can be helpful for some people. The difficulty is
that there are so many, and so many that are useless, that recommending
specific ones is prone to error. For example, for some time, people
tried to reduce stress with supplements containing "kava" until
evidence began surfacing about possible liver damage and unwanted
drowsiness from this ingredient. One supplement which many
find beneficial, which is also free of kava, is the Stress Complex
offered by Shaklee. Also, anything which helps elevate
serotonin levels is likely to help. However, if it sounds too good to
be true, it probably is, so beware those products that promise miracle
cures.
Prescription Drugs
If you go to your doctor with stress symptoms, he or she may prescribe
some mild drugs, such as sleeping aids, which can be useful on
occasion. The risk, as with many drugs, is becoming dependent on
them. This is not always in the narcotic sense but simply as
they become a crutch to avoid dealing with the underlying problem.
However, as part of a well-rounded program of stress relief they can be
very beneficial. Proper sleep is an essential ingredient in any program
intended to lower stress.
Aromatherapy and other
Altenative Methods
There are several popular (and some traditional) techniques have proved
helpful for many. Those who are familiar with alternative techniques,
such as aromatherapy and massage, may already realize some of the
benefits of these methods. Aromatherapy, which is often
combined with soothing "mood music" does actually work in a lot of
cases. There's really little scientific evidence that aromatherapy,
theoretically producing various effects through the use of essential
oils, has any sort of deep significance, but memories are often
associated with certain smells and at any rate it can certainly do no
harm.
Music
The old phrase from Congreve with which most of us are familiar in one
form or another: "Music hath charms to soothe the savage breast" still
has its place in contemporary society. While the effect of
music shouldn't be exaggerated, it's nonetheless true that the right
kind can help shift mood. Both because of its memory associations with
pleasant events and for reasons not well understood, music can alter
feelings. Be aware, however, that music which bashes the ears
and the psyche is more likely to heighten the stress than relive it.
Massage
As mentioned above, a good massage, particularly if given in
conjunction with relaxing music, can be an adjunct to a larger program
of stress relief. One of the most common effects of stress is severe
muscle tension, particularly in the neck, shoulders and calves.
Massage, particularly Swedish massage, is relaxing and helps
physically. It also has psychological overtones of doing
something good for oneself that contribute to the effect.
Psychotherapy
While many of the above techniques will help manage stress in almost
any case, in extreme cases of stress, psychotherapy may be the solution
called for. The variety of schools and techniques which may be employed
by this method make recommending a therapist harder than choosing a
good dietary supplement. Trusted friends can often be a good source to
turn to in this arena. At the very least, you may get a lead
on a good therapist from your doctor or from the local medical
association.
A Final Thought on the
Subject of Managing Stress
I doubt that there is anyone who does not suffer from some stress
symptoms from time to time, if not on a regular basis. The
health issues can range from temporary and minimal to permanent and
lethal. Life without stress is almost impossible, but it can
be simple to manage stress in most cases with one or more of the
methods mentioned.
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