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Stress & Relaxation

“There's no greater nemesis to the peace of our mind and bodies” 

“Stress is not what happens to us. It's our response TO what happens. And RESPONSE is something we can choose.” ~Maureen Killoran.

Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. Stress is an incredibly strong "influencer" in the way we live our daily lives. It affects EVERYTHING; even the smallest obstacles seem impossibly difficult when stress is the one in the driver's seat. It has the power to wreak havoc on our systems, throw our lives into complete chaos and leave us weakened, helpless and if left untreated, it can completely transform us into people we don't even recognize.
In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price. If you frequently find yourself feeling frazzled and overwhelmed, it’s time to take action to bring your nervous system back into balance.

What is Stress?

The Body's Stress Response

The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life – giving you extra strength to defend yourself. The stress response also helps you rise to meet challenges. The stress response also helps you rise to meet challenges. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.

When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action. Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand. It compels the mind and body to be in an almost constant alarm-state in preparation to fight or flee. This state of accumulated stress can increase the risk of both acute and chronic psychosomatic illnesses and weaken the immune system. 

Effects of Chronic Stress

The body doesn’t distinguish between physical and psychological threats. When you’re stressed over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be “on” most of the time. The more your body’s stress system is activated, the easier it is to trip and the harder it is to shut off.

Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.

Effects of Stress on Medical & Psychological Conditions

There is now evidence that points to abnormal stress responses as causing various diseases or conditions. These include anxiety disorders, depression, high blood pressure, and cardiovascular disease, certain gastrointestinal diseases, some cancers, and even the process of aging itself. Stress also seems to increase the frequency and severity of migraine headaches, episodes of asthma, and fluctuations of blood sugar in diabetics. There also is scientific evidence showing that people experiencing psychological stress are more prone to developing colds and other infections than their less-stressed peers. Overwhelming psychological stress can cause both temporary (transient) and long-lasting (chronic) symptoms of a serious psychiatric illness called posttraumatic stress disorder (PTSD).

Conclusions about the Effects of Stress

Uncontrollable, unpredictable, and constant stress has far-reaching consequences on our physical and mental health. Stress can begin in the womb and recur throughout life. One of the pathological (abnormal) consequences of stress is a learned helplessness that leads to the hopelessness and helplessness of clinical depression, but in addition, many illnesses, such as chronic anxiety states, high blood pressure, heart disease, and addictive disorders, to name a few, also seem to be influenced by chronic or overwhelming stress.

 “Tension is who you think you should be. Relaxation is who you are”. ~Chinese proverb.

“Your stress and anxiety will vanish as you get back to living your life the way you were meant to be.”

We all face challenges, don't we? Sure, everyone does! Life is about responding to challenges and moving on. There is absolutely no way to prevent stress from our entering our lives, and anyone who tells you otherwise is playing you for a fool.
And stress is what energizes us, turbo-charges our bodies, equips us to meet our challenges and overcome our obstacles. But if the challenges never stop, if we never get a break, the constant stress will kill us. We all have to deal with stress at one point or another, but it's the WAY we deal with it that makes all of the difference in the world.

There are ways that you can control the underlying triggers that currently welcome stress and anxiety into your life with arms wide open.
In fact, just by tapping into a small segment of your minds ability to handle situations, you can learn exactly how to prevent stress from ever taking control of your mind and body again.

Once stress enters your life, if you don't know how to FILTER it, it becomes almost impossible to regain control.
The powers of the mind is an incredible tool and when you finally learn how to control the “flow” of stress and anxiety, and subsequently, “FILTER” it out of your system, you will never again have to worry about stress or anxiety taking over.
It all begins with learning the basic "commands" of controlling, filtering and eliminating stress and anxiety from your life BEFORE it ever gets a chance to "sink in".

Relaxation gives your body a break and lets it repair the physical damage of stress.

A relaxation technique (also known as relaxation training) is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of anxiety, stress or anger. Relaxation techniques are often employed as one element of a wider stress management program and can decrease muscle tension, lower the blood pressure and slow heart and breathe rates, among other health benefits.

Since the 1960s, research has indicated strong correlations between chronic stress and physical and emotional health^. Meditation was among the first relaxation techniques shown to have a measurable effect on stress reduction. Relaxation techniques can reduce stress symptoms and help you enjoy a better quality of life.

Techniques

Various techniques are used by individuals to improve their state of relaxation. Some of the methods are performed alone; some require the help of another person (often a trained professional); some involve movement, some focus on stillness; while other methods involve different elements.

Certain relaxation techniques known as "formal and passive relaxation exercises" are generally performed while sitting or lying quietly, with minimal movement and involve "a degree of withdrawal”. These include:

Autogenic training

Biofeedback

Deep breathing

Meditation

Zen Yoga

Progressive Muscle Relaxation

Power-nap

Pranayama

Visualization

Yoga Nidra

Movement-based relaxation methods incorporate Exercise such as walking, gardening, yoga, Tai chi, Qigong, and more. Some forms of bodywork (alternative medicine) are helpful in promoting a state of increased relaxation. Examples include massage, acupuncture, Reflexology and self-regulation .studies also suggest that prayer and  listening to certain types of music, particularly New Age music and classical music, can increase feelings associated with relaxation, such as peacefulness and a sense of ease. Some find humor to be helpful.

In addition to its calming physical effects, research shows that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity. Best of all – with a little practice – anyone can reap these benefits

Starting a Relaxation Practice

A variety of relaxation techniques help you achieve the relaxation response. Those whose stress-busting benefits have been widely studied include deep breathing, progressive muscle relaxation, meditation, visualization, yoga, and tai chi

Learning the basics of these relaxation techniques isn’t difficult. But it takes practice to truly harness their stress-relieving power: daily practice, in fact. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour.

Getting the most out of your relaxation practice

Set aside time in your daily schedule. The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice.

Don’t practice when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.

Choose a technique that appeals to you. There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The right relaxation technique is the one that resonates with you and fits your lifestyle.

The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.

Relaxation Techniques Take Practice

As you learn relaxation techniques, you'll become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiraling out of control.

Remember that relaxation techniques are skills. And as with any skill, your ability to relax improves with practice. Be patient with yourself — don't let your effort to practice relaxation techniques become yet another stressor.

 When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. What’s more, they also serve a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.

Although this is rare, if you experience emotional discomfort during relaxation techniques, stop what you're doing and consider talking to your health care professional or mental health provider.

Hence, if you want to live a STRESS-FREE life, there are 10 simple ways / habits one should adapt. Check out the below link.

 http://www.youtube.com/watch?v=xOpZU320v5E

Overwhelming evidence proves that the state of the mind is a key factor in wellness.

A happy, balanced mind leads to a healthy body.