Self Improvement » Stress Management

Signals that could mean you are stressed

icamm — Sun, 01 Jan 2012 13:15:04 +0000

Stress affects people in different ways, but it is usually only the severity of the symptoms that differs while the actual symptoms remain basically the same. Some people are much easier to stress than others while some lose their cool for the slightest reasons, others can seemingly take a lot before the give in to stress and begin to show the common signals related to stress.

Stress can also be divided into two categories, short-term stress and long-term stress. Stress is generally regarded as short term if a situation comes up that you aren’t used to in everyday life such as an interview, an exam or going to the dentist. While the signals of short term stress and long term stress are the same, if you are only stressed in the short term these feelings are only with you on the day of the event or just before and quickly disappear once the event has passed. Once this has passed your body settles down and you think no more about the feelings of stress and anxiety and it passes with no trouble.

However, long term stress differs because it has the same signals as short term stress only they are with you almost everyday, constantly affecting your body and mind and developing into deep seated anxiety and panic attacks occasionally, if left to its own devices.

The common signals listed below could be warning signs that you are suffering from stress, either in the short term or long term and can vary from person to person in the severity

* The feelings of butterflies or knots in your stomach

* Feeling cold sweats and feeling very flushed or hot

* Your mouth feels as dry as a desert or that it is full of cotton wool

* Your heart seems to pound or beat much more quickly than it should

* Your hands may feel cold and they may tremble

* You lose the ability to concentrate and even think properly

* You feel a terrible feeling that you cant describe

* Your head feels as though a tight band of steel is encircling it and is pulling tighter and tighter

* Your skin feels itchy or as some people put it as though something is crawling beneath your skin

* You find it hard to settle down and often your sleeping patterns change with you laying awake for hours while feeling exhausted

* You sleep but wake up feeling more tired than when you went to bed

* Your energy levels drop and you begin to feel lethargic and have no interest in the things you once did

All the above are the most common signals that you are stressed and that you should take steps towards eliminating some of the stress from your life or finding adequate ways to be able to release the stress from your body and mind. If your level of stress is particularly high or if you have long-term stress then you should take advice from your doctor as you may need medication to get you back on track while you develop ways to beat stress.

Sexual Healing for Stress Management

icamm — Wed, 09 Nov 2011 01:30:07 +0000

A certain amount of stress in our lives is actually essential for we need to be sufficiently stimulated so we can meet the challenges of everyday life. When stress is constant and acute, however, it can have dangerous consequences. Stress management is important to good health. The art of stress management is to stay at a level of stimulation that is healthy and enjoyable. So there is no reason why treatment or methods should not be enjoyable as well. In fact you should enjoy what you are doing if you are trying to reduce stress. While sex is often blanketed in controversy and questions of morality it has amazing healing powers. Of course these principles are meant for responsible, consenting adults. The benefits of sexual healing are discomfited when it comes to promiscuity and infidelity. These actions can lead to increased stress.

Sexual healing is therapeutic and beneficial to stress management in several different ways. While during times of stress you may not feel like having sex or feel that you are too tired it is important to remember the benefits of sex. Prolonged stress can often lead to sexual dysfunction. It can be considered a form of physical exercise. Sex burns around 200 calories and exercises muscles. It helps to condition the cardiovascular system.

There is a large assortment of hormones that are released during sex that help to counterbalance the effects of stress. During sex the body releases endorphins that give the sense of euphoria, and act like natural painkillers. The great thing about these endorphins is that the effects last long after the act is finished. There is a large assortment of chemicals, and hormones that are released during sex that act as natural pain relievers and powerful mood boosters. Oxytocin levels may surge up to five times the normal amount. Oxytocin aids in reducing stress hormone levels, depression and anxiety. It is also a natural pain reliever and helps aid in healing. Another key chemical is dopamine, commonly associated with the pleasure system of the brain, providing feelings of enjoyment, desire and motivation. It also stimulates the prolactin the chemical that gives sexual satisfaction and contributes to the feeling of relaxation and contentment one often feels after sex.

Sexual healing has many other benefits which inadvertently relate to stress management and reduction. Some of the benefits of sex include an increase in estrogen in women, which can protect against heart disease, osteoporosis and breast cancer. Regular sex helps you to retain a younger looking appearance, which boosts self-esteem. Immunity is shown to be higher in those who have sex at least once or twice a week as compared to those who have sex infrequently.

Perhaps it is due to the myriad of chemicals that are produced during sex that leads it to be a popular subject of literature, music, movies, theater and other forms of art, or maybe it is just because it is a gratifying experience that often brings out a flood of emotion.

Relieve Your Stress with Relaxation

icamm — Sun, 18 Sep 2011 11:00:04 +0000

When you feel stressed out, usually one of the best things to do is to give your body and mind some rest and simply take it easy and relax. But relaxation can be different for different people.

For example, watching television is a type of relaxation for some people, although this is not what many professionals will say. They believe that when you watch television, all of the assorted commercials with advertising and loud sounds, etc. produce stress. But if you have a remote and mute all of those, you may actually have a relaxing experience with a good program.

One method of relaxation that you may like is called transcendental meditation. To do this, you basically repeat soothing sounds as you are meditating in order to reach a state of total relaxation.

Another popular method of relaxation that you may opt for is called acupuncture. Known to decrease blood pressure, this technique is practice basically by starting the release of as endorphins or chemical compounds for the brain. These help relax your muscles and ease any panic, pain or anxiety that may be present.

Breathing techniques and exercise can also help you relax. Practice slowing your breathing, taking in long, deep breaths with positive, good thoughts, then exhaling negative, stressful thoughts and feelings with slow breathing outwards. Check with a fitness trainer and your healthcare provider to get into a good exercise routine, too. The healthier the body, the healthier the mind and more relaxed and less stressed out you’ll be overall.

Another popular method of relaxation is yoga, somewhat similar to acupuncture. You can practice with or without music, choosing a yoga position and meditating in order to relax and reduce your stress.

Any of several different types of messages can also help your relax and relieve stress. So can biofeedback, a training program with sessions generally about a week apart, and hypnosis, a healthy alternative for people who don’t have much of a clue about relaxing, and for those with stress related health problems, and medications prescribed by doctors.

In summary, there are many different relaxation techniques. And these are only some of them. Check into the ones that sound interesting to you and delve into them further with help form your local library and online articles and other resources. Because relaxation can be of great use to you, once you build a technique or two into your lifestyle. So choose wisely, something you think you can do on a regular basis.

Relaxation techniques for stress management

icamm — Fri, 02 Sep 2011 02:45:03 +0000

The more and more that stress builds up in your body and your mind, the harder it becomes for you to function within the realm of your life on a day-to-day basis. To that end, it is helpful to know as many different ways as possible for reducing stress, as it is a problem that we all must face and deal with very often. In this article, we’ll give you some tips in order to increase your knowledge of some different types of things that you can do if stress gets to be too much for you.

Without a doubt, one of the best outlets that an individual can have for dealing with a lot of stress is exercise. Stress is a fight-or-flight type of response that the human body has developed over the course of thousands of years, and when we get stressed, our body prepares itself for action. When we don’t allow any action to take place, the stress can build up and explode like a volcano. To that end, many people find that some simple weightlifting or cardio exercise can do wonders for dealing with the problem. In addition to helping you to blow off the extra steam, exercise causes neurotransmitters to be released from the brain that will calm and comfort you.

Another thing that you might want to look to for relief from stress is hypnosis or meditation. A lot of people find that a few minutes out of their day taken to sit back, relax, and explore the depths of their mind can be immensely helpful when it comes to putting things into perspective an organizing your days in a less hectic matter. There are plenty of different types of guided meditation and hypnosis tapes that you can purchase in order to help you to get to the proper place in your mind for the procedure to have a positive effect.

Another thing that you might want to consider when trying to get your stress levels under control is your breathing. When we get stressed, we begin to breathe faster as our bodies prepare to either fight or run from the problems that they face. To that end, you can work towards limiting the level of stress that you are experiencing by controlling your breathing. When times get tough and you feel like you’re about to explode, try to remove yourself from the situation temporarily and take a few minutes of deep breaths. It sounds like a simple exercise, and it is, but it can really help your body to cool down from the physiological response that stress had caused. After you feel like you’ve cooled off a bit, you can re-enter the situation and assess what you should do from a proper standpoint with the right state of mind.

These are just a few techniques that can prove to be useful when you are trying to find ways around your stress problems. If you feel overwhelmed by stress, you may want to speak to a therapist in order to find out some other types of things that you can do to remedy the problem.

Reiki for Stress Management

icamm — Mon, 18 Jul 2011 23:15:03 +0000

Stress has both physical and emotional effects and can create positive or negative feelings. As a positive influence, stress can help compel us to action; it can result in a new awareness and an exciting new perspective. As a negative influence, it can result in illness. In fact studies have shown that the majority of disease and illness today can be attributed in whole or in part to stress. Although individuals have different levels of tolerance to stress, chronic stress will eventually wear down even the strongest of individuals. To attain good health it is important to manage stress and be able to relieve too much of it. It is best to take a natural approach, as it is something that should be incorporated into daily life and should not contribute to further ill health or negative symptoms as so many medications often do.

Reiki is a natural form of healing dating back thousands of years. The term Reiki translates to mean universal life energy and in its practice this energy is channeled through a practitioner to treats the whole person including body, emotions, mind and spirit with the effects being relaxation, feelings of peace, security and general well -being. Reiki does not involve any one-belief system and can therefore be ethically practiced by anyone. Its use is not dependent on one’s intellectual capacity or spiritual development though it is often described as a spiritual experience and some claim that that using Reiki puts them more in touch with the experience of their religion and that by healing from within they can be put in tune with a higher power. The technique is also simple to learn and has been taught to people of all backgrounds. The practice is not taught in the traditional sense however and is instead passed on to the student or client from the practitioner (teacher) in the form of attunements where the energy is passed on along with teaching the theories and placement of the hands.

The actual practice of or a typical Reiki session involves the client telling the practitioner exactly what it is that is bothering them and then the practitioner or healer balances your energy center or charkas by placing their hands either directly over or on your body for a few minutes at a time in a dozen basic positions located on the head, front and back of the body. The Reiki energy will then go wherever it is needed for healing. You remain clothed and either lay down or sit whichever is more comfortable as to receive the full benefit of the treatment you should be as relaxed as possible. There are varying opinions as to the actual healing properties and their spiritual associations. Some say it does not matter if you believe in the concept that it will work anyways and others claim that in order for the treatment to work you have to believe and be open to the healing energy. Either way those who have tried Reiki report feeling calm and relaxed after just one session.

Reflexology for Stress Management

icamm — Fri, 24 Jun 2011 12:30:03 +0000

Many people are surprised to learn that the day to day happenings, the thoughts and feelings that they have that cause tension and anxiety are not actually stress, they are stressors. Stress is actually the reaction to these stressors, and in itself is not harmful, in fact it is something that the body does naturally when there is a threat. During this time there are over a thousand chemical reactions taking place in the body being controlled by the nervous system and disrupting homeostasis. After the threat has passed whether it was real or imagined the body should return to its normal state. Problems arise when there are too many stressors at one time or when stress is prolonged, then it results in negative symptoms. The other thing about stress is that some of the very problems that result from stress can also lead to stress. There are many signs and symptoms of stress, physical, mental or emotional and even behavioral. Symptoms may vary from person to person as stress affects each person a little differently. By taking a natural approach to stress management, the negative effects can be lessened and resulting illness possibly prevented.

Reflexology is one such method that has shown to be extremely effective in stress management. As with so many other forms of natural healing, Reflexology works by allowing the body’s natural life force energies to flow and come into balance. Reflexology is the application of pressure or movement to the feet and hands to affect corresponding parts of the body. Reflex areas on the hand and foot act like mirrors to various organs and systems of the body. By using specific pressure techniques, energy blockages can be detected by reflexologists and released. This works along the theory that the hands and feet set the tension level for the whole body and that they are an easy way to interrupt the stress signal and to reset the equilibrium.

A relationship between specific parts of the feet and organs and systems of the body has been established. Trained hands can detect tiny irregularities along lines of energy flow in reflex areas in the feet and hands. Reflexology can encourage an energy discharge at areas of stress or imbalance. The general effect of reflexology varies, as it will affect the individual in its own peculiar way, as does stress. There are many different types of people trained in the techniques. Reflexology sessions generally last from 30 minutes to an hour. You should feel relaxation at the end of a session. How long it lasts is a good indication of how effective the session was. After a session you may experience a feeling of general well -being and invigoration, which may last for some days. Others may experience a healing reaction that may even temporarily worsen symptoms as they begin to deal with presenting issues. You may even begin to practice reflexology a little on your own by getting a foot roller or by applying pressure to points in the hands for a few minutes each day.

Qigong for Stress Management

icamm — Sat, 07 May 2011 14:30:02 +0000

You may tend to think of stress as being caused by external events, however these events in themselves are not stressful. The way that you interpret and react to these events is what makes them stressful. The type of events that can be interpreted as stressful may differ dramatically from person to person as well as the way in which they respond to such stress. Both positive and negative events in one’s life can be stressful. Increased blood pressure and cortisol levels, as well as lowered immune system function, result when stress begins to affect the body. Symptoms can worsen to become depression, fatigue, tension headaches, stomachaches, hypertension, migraines, ulcers, heart attacks, and even some types of cancers. There are a few highly effective natural approaches and methods to stress management. Qigong is one such practice.

Qigong is a form of ancient Chinese medicine. The term can be translated to mean the skill of attracting vital energy. In its practice it is a self-healing art that combines movement and meditation. Qigong has strong roots into mystical and philosophical ground and both the spiritual and health benefits are being recognized and gaining in popularity in Western society today since people are beginning to realize and accept that disease and stress are relieved by peace of mind. The Chinese believe that in the art of practicing Qigong that spontaneous balancing and enhancing of the natural healing resources in the human system occurs. The body’s reaction to stress is meant to protect us as it adjusts to its surroundings to maintain homeostasis. When prolonged however increased heart and breathing rates, blood pressure, lowered digestive and immune function begin to take their toll on the body. In Chinese medical language, excessive emotional stimulation or suppression causes imbalance of qi, (energy) thereby injuring the body and producing disease.

Qigong as Chinese medicine decreases the stress hormone cortisol, lowers blood pressure, reduces heart rate, and relaxes muscle tissue. Qigong first and foremost teaches one how to breathe correctly. When we breathe this way consistently, our lymph systems are effectively activated, more oxygen flows through the body and the activation of the lymph systems triggers a relaxation response throughout the body. The next step in Qigong is the mental emphasis that is placed on internal relaxation. This activates the parasympathetic nervous system and shifts one out of the sympathetic nervous system which is activated as a stress response which is associated with the flight or fight syndrome. Short term this is helpful to the body but when not counterbalanced or prolonged too much of the adrenal hormones are used and there is too much cortisol present in the body. Qigong exercise slowly leads you back to back into the parasympathetic and when practiced over time you can build up a sort of body memory that will allow you to control your automatic responses and to choose a relaxed response to stress. Qigong exercise steps build the skills of becoming calm and at peach and teach one to appreciate the value of that tranquility on their overall well -being, including health and stress management.

Positive Thinking and Stress Management

icamm — Sat, 26 Mar 2011 06:45:03 +0000

The key to managing stress is to understand it. If you accept that stress is a normal reaction and realize that without it you would not be able to react to situations quickly and would not have the stimulation needed to think and act accordingly. If you approach life with a positive attitude and use positive thinking to manage your stress level you can control the stress response and help to prevent the negative symptoms and outcomes associated with stress. There are several things that you can do to achieve this. Thoughts contribute a great deal towards feelings and coping abilities. Negative thoughts can make you feel trapped, anxious and can lead to stress and more damage caused by stress. The way you think, day in day out, affects all aspects of your life.

By tuning in to your thoughts and listening to your internal dialogue you can learn to recognize your thought patterns and how they may affect the way you handle stressful situations or react to the stressors that you encounter everyday. You may be surprised to find out how many negative thoughts you really have, it may even be helpful to write these thoughts or feelings down so that you can see them and turn them into more positive thoughts. The old saying that laughter is the best medicine has a lot of truth to it. Humor is a great mood lifter; it has actually been shown that those under stress tend to laugh the hardest. This laughter helps to relieve a lot of the tension that we harbor. Humor, like stress is an individual response, just as something may be funny to one individual it may not bring out any response or may even be hurtful to another, one event may be stressful or distressing to one and comfortable or neutral to another.

It is important to communicate effectively. Not expressing your feelings can lead to frustration, hurt, anger or anxiety. Try to focus on the good things people have to offer rather than on their negative traits or bad habits. Helping others can be extremely therapeutic. Even simple acts of kindness can help bring about positive thoughts by making you feel good and giving you a sense of accomplishment and boost your self-esteem. Along these same lines is using positive affirmations, try to prepare yourself for what may come and congratulate yourself often. Don’t sweat the small stuff. Get back to basics. Take a walk in the park, a long relaxing bubble bath. Have dinner with friends and loved ones. Stay connected to those that are more positive as well. Spend time laughing and playing with children, acting silly sometimes can help you to forget those everyday pressures and change your way of thinking to be more positive.

You don’t need any special skills or talents to think positively just willingness. Studies have shown that those who have a positive outlook on life are less stressed, report fewer illnesses and are generally more successful in life.

Polarity Therapy for Stress Management

icamm — Tue, 01 Feb 2011 08:15:03 +0000

Polarity Therapy is a natural method of health care based on the human energy field. Dr Randolph Stone who was a practitioner of naturopathy, osteopathy and chiropractic medicine developed it. After researching and practicing both Eastern and Western philosophies and approaches to health and well being he concluded that the human energy field is vital to overall health and is affected by environmental factors, past events, relationships, touch, sound and attitudes. Blocked currents and disharmony within the body’s energy field result in tension, illness, disease and pain. Polarity therapy works to free trapped energy and balance the energy in and around the body for optimal health and well being on physical, emotional, mental and spiritual levels. This free and uninterrupted flow of life energy is similar to the concepts of chi in Traditional Chinese medicine and prana in Ayurveda, which is said to move in currents between a positive and negative pole. The head and right side of the body represent the positive pole and the feet and left side the negative pole. The center of the body, along the spinal cord, is neutral.

A practitioner of polarity therapy will take an assessment of you to include your medical history and lifestyle. A session will typically last between one hour and an hour and one half. The protocols followed vary a greatly. They depend upon the practitioner’s assessment, and on the pace of the client’s healing process. Bodywork, or touch therapy is often used. The practitioner may use different levels of touch from moving the hands around the body without touching to using a firm touch which includes deep tissue manipulation to locate and release blocked energy. The effects of Polarity are cumulative, and it may be necessary to arrange for a series of sessions. The number and amount of time for which sessions are performed depends on individual need. The results of a Polarity session can bring a sense of deep relaxation, relief from specific symptoms, clarity, or new insight. Emotional outbursts of anger or grief may occur as attitudes, and beliefs are changed from within and tensions that have been harbored as trapped energy are being released. Polarity therapy claims to work on many different levels, influencing the nervous, musculoskeletal, cardiovascular, respiratory, and gynecological and digestive systems, as well as mental and emotional health and spiritual well being.

Nutrition and Stress Management

icamm — Sat, 08 Jan 2011 12:30:03 +0000

A certain amount of stress in ones life is actually essential. In order to be stimulated to meet the challenges of everyday life, a little stress is needed. When stress is constant and acute, however, it can have dangerous consequences. Unfortunately in today’s fast paced society of overwork and constant influx from media outlets of all the tragedy this is all too common. Since stress is both natural and unavoidable, it is necessary to understand it and learn how to manage it.Stress has both physical and emotional effects and can create positive or negative feelings, stress also affects people differently, What may be distressing to one person may be comfortable to another. Stress management is important to good health, as good health is important to stress management.

Balanced nutrition is essential to maintaining overall good health, and can also affect ones ability to cope with stress. During periods of stress you need more of all nutrients. If your body is lacking in nutrients, particularly the B vitamins that affect the nervous system and calcium that the body needs to counteract the buildup of lactic acid in the muscles, your body is not equipped to handle stress effectively.

It is ironic that many people use the excuse of being too busy or too stressed to eat healthy and have proper nutrition. Since every person is unique, nutritional needs vary to some degree. Universally however when the body is under stress, nutrient stores are depleted. If you find yourself experiencing some of the signs and symptoms of stress such as fatigue, irritability, headaches, muscle aches, stomach problems, it may be a good idea to examine your diet to make sure that you are getting the proper nutrients and to make changes where needed including adding supplements if needed. You should choose meals that you enjoy eating and try to eat at a relaxed pace.

Some basic tips that everyone can use for good nutrition to achieve general health and well -being and to be most effective in stress management are:

Don’t skip meals. It is important to start the day with breakfast. It is difficult to eat a balanced diet of all of the things your body needs if you are not eating frequently enough. Also eating more often improves metabolic function.

Avoid too much caffeine. Caffeine is a stimulant; it actually causes stress to the body. While the short term effects of caffeinated beverages may seem helpful, and it may not seem like it at the time, the long term affects are harmful to the body.

It’s okay to snack. As long as they are healthy snacks, too often when feeling anxious or stressed people opt for high fat, sugary or salty snacks. Healthy snacks like almonds, peanuts, fruit, yogurt, string cheese, soy nuts or low fat granola will give you the energy you need without all of the harmful effects, as well as helping you to maintain your weight.

A good diet is vital for keeping you healthy and managing stress.

Meditation for Stress Management

icamm — Wed, 10 Nov 2010 17:30:03 +0000

Stress affects people in many ways. It can have both physical and emotional effects and can be either positive or negative. On the positive side it can drive one to action, however there are more negative aspects of stress. The feelings associated with stress include anger, depression, and anxiety. These can lead to physical symptoms as well. Stress is in fact the root cause of many of today’s health problems. People are always looking for a quick fix or a magic eraser to rid stress. It is not possible to relieve stress and it is best to take a natural approach to help manage stress and to help prevent ill effects.

Meditation has the opposite effect on the body as that of stress. Meditation slows the rate of breathing, heart rate slows down and blood pressure normalizes. The adrenal glands don’t produce as much cortisol and epinephrine, hormones that are present in high amounts during times of stress. This also improves immune function. Meditation helps to clear the mind, allowing for calming thoughts and even increased creativity and personal insight. Meditation restores the body to a calm state, allowing for the body to help repair itself along with the ability to help prevent new or further damage from the effects of stress. Meditation is great because it is always available, doesn’t cost anything and is extremely effective in short-term stress reduction as well as long-term health. Meditation can also be a spiritual practice. Many people experience meditation as a form of prayer, which brings them a sense of comfort and well – being.

There are a few ways to practice meditation. All you need to start is a few minutes of privacy and quiet, some comfortable clothes and an open mind. The effects of meditation can often be felt the first time you practice. Basic meditation involves sitting in a comfortable position, eyes closed just trying to quiet your mind by thinking of nothing. This does not always come easily right away for everyone. The basic idea is just to think of yourself as observing your own thoughts. Listening and observing to what is being thought, but not engaging. As thoughts materialize in your mind, you just let them go. Some people find it easier to do focused meditation. With this technique, you focus on something intently, but don’t engage your thoughts about it. You may focus on something visual, something that you are listening to, or a simple concept. Many find it helpful just to focus on their own breathing. There are other types of meditation as well such as activity oriented and mindfulness techniques. These are basically about being in the moment. It gets easier with practice but meditation is something anyone can do. To get started, the basic technique involves just a few steps:

1.Focus on the breath

2.Give your full attention to the feeling of the breath entering and leaving your body

3.Dwell in the present, moment by moment, breath by breath

4.Observe your mind with awareness moment to moment. If your attention wanders make note of it and bring it back into awareness of your breath.

5.Continue to pay attention to breathing, accepting each moment as it comes.

Massage for Stress Management

icamm — Sat, 23 Oct 2010 14:00:04 +0000

Stress is the cause of more of societies health problems today then anything else. While stress can be useful at times, too much of it or having it prolonged for a time as is common these days is what causes negative reactions, feelings and thoughts. There is however things that you can do to help manage your stress level and they can be done naturally and effectively. Massage is a holistic treatment, which addresses the whole person’s psychological, physical and emotional well -being; it involves the kneading and manipulation of soft tissue.

Massage is perhaps the oldest and most widely recognized and accepted form of treatment for stress management. Massage has been practiced as a healing therapy for centuries in nearly every culture around the world. Sometimes just the human touch is all one needs to feel a little bit better. Massage is not something that is only attainable at a fancy health club, exclusive country club or resort. There are plenty of practitioners available who are skilled in massage techniques that are affordable. There are even people who will come to your home or place of work to do massage.

The great thing about massage is that you don’t even need a professional. It is also something that you can do yourself in times of stress when no one is around or you cannot get out to get a massage. Self-massage is actually an ancient Eastern ritual. It is known not only to relieve stress and tension in the body but also to increase circulation, lower blood pressure and reduce fatigue. Self-massage also helps you to get in tune with and form an emotional bond with your body. Giving you a massage at least three times a week is strongly recommended. To massage your back Sit up straight, position the fingers of both hands on either side of the spine. Gently walk your fingers up your back as far as you can go, and back down again.

To massage your neck and shoulders lie on your side and using slow, circular movements, massage the side and back of your neck, then work your way to the upper back as far as you can comfortably reach, do one side then the other. To massage your legs sit with your feet together and your knees apart, forming a diamond shape. Move the left knee toward the right knee and back, and vice versa. Then massage your legs from the ankles to the hips. A foot rub is always a great way to relax at the end of the day. When you are ready for bed, sit cross-legged, holding your ankles, rub the soles of your feet together to warm them. Once you have done this proceed to massage them all over from your toes, to your ankles and your soles. Don’t be afraid to apply a little pressure. To finish off this self-massage lie down and stroke your forehead with both hands, moving from the middle and out towards the ears, slowly move down your face towards your chin, then gently massage around your eyes.

Kinesiology for Stress Management

icamm — Sat, 21 Aug 2010 09:15:02 +0000

It seems as if day-to-day challenges are ever increasing and getting harder and harder to manage. Millions of people suffer everyday with the negative symptoms of stress. Negative feelings, physical aches and pains and even illness are caused by stress. Stress is multi faceted and affects people differently. It is not possible, nor would it be advisable to eliminate stress altogether but there are ways to relieve too much stress and to help manage it. A holistic approach is best taken to stress management since stress itself affects the whole person. Kinesiology is one such method.

Kinesiology traditionally refers to the study of muscles and movement in the body. In the natural health field the term is used in a broader context. Kinesiology is truly holistic in that it treats the whole person as an individual and is versatile since the concepts and techniques used can be applied anywhere and modified to suit individual needs. It can help with a variety of health problems that affect the mental, chemical, structural and electromagnetic systems of the body that are altered in times of stress or due to illness. The practice of Kinesiology can help to change behavior, belief systems and attitude for the better. Many even find that they have improved function in other ways too such as in writing, coordination, and artistic skills. Practitioners use muscles as monitors of stress and the imbalance within the body. Kinesiology is performed as a touch therapy. It is like a combination of Chinese acupuncture in the sense of meridians and energy balancing with anatomy and physiology in the West. The general idea is to achieve balance by removing toxins, freeing energy blocks and relieving tension. This allows the body to begin to heal itself and to be better prepared for future stress responses.

Emotional stress release is a specific technique of Kinesiology. Individuals can use it on themselves or to help others. In times of stress, blood flow goes to the back of the brain where the past is stored this is where we fall into old patterns and reactions. The front of the brain, which is only used about 5% of the time by the majority of people, is where new choice is located. When a hand is placed on the forehead the blood moves to the front of the brain and provides relief. You may notice that you and others do that now, place your hand to your head in times of stress. To heal emotional stress you can place a couple of your fingers on the bony ridges on the forehead and focus on your emotion or reaction to a specific incident. The theory is that you will be able to approach it in a different way and ultimately let the feeling go. You can do this for someone else by placing your hand on his or her forehead and having them close their eyes. You can instruct them to view the emotion as if they were watching a video.

Journal Keeping for Stress Management

icamm — Sat, 07 Aug 2010 18:15:02 +0000

Handling stress is a vital skill in modern living. It is important to remember that a certain amount of stress in our lives is actually essential to be sufficiently stimulated in order to meet the challenges of everyday life. The negative aspects of stress are what occur when anxiety or fear become a constant. Sometimes it is clear where stress is coming from, for instance if you are undergoing a major life change. At other times it may not be so clear as to why you feel stressed. Emotions are a key element to stress. Many find it helpful to use expressive techniques to manage stress effectively.

Journal keeping, or journaling is a term or phrase for the practice of keeping a record in a diary or journal that explores the thoughts and feelings surrounding the events of ones life. By writing down your thoughts and feelings you are better able to clarify them and is often helpful for problem solving. Sometimes just externalizing an event or feeling can take away the pressure or make it not seem as threatening. Just writing about what stresses you provides some relief and building awareness is key to reducing and managing your stress response now and in the future.

As compared to other stress relieving techniques or practices journal keeping is free, or practically cost free considering all you need is a pen or pencil and paper or a computer. It requires no special skills or physical ability so those who are disabled or cannot participate in physical activities can do it. All you need is a few minutes of privacy and something to write on. The health benefits of journal keeping have been scientifically proven through study and research. Along with helping to balance the negative effects of stress, It has been shown that journal keeping decreases symptoms of asthma, arthritis and some other health conditions, improves cognitive functioning, and strengthens the immune system.

Releasing emotion by writing in a journal is particularly helpful to those who find it difficult to verbalize their feelings. Having the freedom to express negative feelings such as anger, fear, sadness, jealousy, and hatred in a non-threatening way can be therapeutic. It’s also a good problem-solving tool; you can often resolve problems by coming up with solutions on paper. Writing down your thoughts and feelings and the events that occur in your life helps you to recognize the habits and routines that so often contribute to stress. You are better able to identify specific stressors such as people or happenings that are contributing to your stress and you can make adjustments so that you don’t fall into the traps and pitfalls of stress. If you get into the regular habit of writing down your deepest feelings and anxieties; those old thought patterns, insecurities and fears don’t have a chance to take hold and intensify.

The best way to get started using journal keeping for stress management is to get a notebook and write down any current stress you have and when something makes you feel stressed. Then write how you reacted and what you did to deal with the stress.

Herbs for Stress Management

icamm — Mon, 15 Feb 2010 21:45:03 +0000

Studies and surveys have found that most illness is related to unrelieved stress. It is estimated that around 70% of doctor visits are attributed to stress. While stress itself is not a disease, it can worsen any number of already serious physical conditions. Stress takes a major toll on the worlds health and finances, especially in Western nations. Everyone has different tolerance levels and may show different signs and symptoms of stress. No matter what though prolonged stress can weaken the immune system and invite serious illness. Prolonged stress can also create the everyday miseries of allergies, anxiety, depression, digestive disorders, fatigue, headaches, impotence, insomnia, ulcers, upset stomach, and various other aches and pains. Diseases that can be attributed to stress include heart disease, hypertension, diabetes, Chrons disease, thyroid dysfunction and cancer.

As life seems to get more complex and more and more stressors are present everyday so are the many treatments and drugs available to relieve stress. Many however believe that a natural approach is best taken. While there are medications available for stress relief their side effects are numerous and long term affects unknown. The use of herbs as medicine is considered an ancient healing practice. Herbs generally have few side effects and when used in conjunction with other methods such as exercise, meditation and other relaxation techniques are extremely useful and effective in maintaining and promoting good health. Herbs can be used alone or in combination with one another. Some herbal products are combinations that are already created and are available for purchase for specific purposes including stress. These include Bach’s rescue remedy. It consists of 5 different flower essences. There are different such combinations. The standard combination is used for relieving stress and anxiety. Fuschen and Dragon Bone Formula is a popular Chinese remedy for stress that includes Dragon bone, Oyster shell, Albizia bark, and Ginseng, Ginger, Cinnamon and Fuschen plant.

Valerian is said to be the oldest in the herbal treatment of stress and Kava Kava, the latest addition. Valerian is said to be the oldest among the herbal stress relievers. It is mentioned even in Ayurveda literature. It relaxes the muscles, nervous system and induces deep sleep. Kava is a derivative of the pepper family it is available in pill or liquid form and when drunk it gives a sense of well being without affect the memories and the mental alertness. Passionflower contains flavonoids, which act as anti oxidants. It also acts as a sedative for people who suffer from anxiety. Hops are a mild tranquilizer and its use is indicated for those who are unable to sleep due to stress, anxiety and irritability. St Johns Wort and Ginkgo are probably the most popular herbs available on the market today and are used as mood stabilizers as they increase the levels of endorphins. Both also have properties that improve immune function contributing to overall health and wellness and in turn helping to manage stress. Most of the herbs are used as stress management supplements mainly for their tranquilizing and mood stabilizing properties.

Handle Stress with Self Hypnosis

icamm — Sun, 03 Jan 2010 13:45:03 +0000

You can practice self-hypnosis to help handle your stress issues. And this can be accomplished with music or without.

To begin, locate a safe, quiet place where you are able to relax and listen to your own thoughts. A self hypnotic state is basically achieved by letting your thoughts go naturally.

Note you won’t find evidence of your hypnotic state like people do in movies where people wear lampshades or someone has them raise fingers or something. No theatrics here. Instead, you’ll find peace of mind, comfortable breathing.

OK, self hypnotic sessions for around 10 minutes of longer are good to really dig in and get your mind relaxed. Then when you need to take 5 later like for a work break, you’ll be able to quickly tap into your hypnotic channel or outlet, so to speak, and get recharged.

Here are basic steps to achieve successful self hypnosis for handling your stress:

1. Prepare, then Relaxation

First prepare what you want your mind to focus on that’s positive; for example, write out affirmations like, “I want to complete all my work more efficiently, in 3 hours today, without all the email hassles and other interruptions of the day.”

Then physically relax your body and your mind will follow. So start at the top and work down, closing your tired eyes and relaxing your head on a soft pillow, then your shoulders, arms, hands and overworked keyboarding wrists. Next your chest, stomach, legs and feet. Go slow and steady, controlling your breathing, too, slowing it and calming yourself, letting go of stress as you exhale.

2. Suggestions

As your mind relaxes, focus on what you have prepared and gently tell yourself your affirmation statements, visualizing them in the process. See yourself completing your work, uninterrupted by phone calls, email checking, kids running in and out of the house, your spouse calling out to you for something, etc. Instead, see yourself quietly enjoying your work, getting everything done promptly in your three-hour time block.

3. Rejuvenation and Awakening

Then begin to awaken your mind and body, slowly moving like you would with warm up exercises. Smile and remind yourself to be happy and thank yourself for having taken a time out for your self improvement episode. Tell yourself you’ll be fully awake at the count of three, then count and snap out of your hypnotic stance.

Head to the public library and online for more informative articles on self hypnosis. And check out how to handle stress tips to incorporate into your affirmations, too.

Feng Shui for Stress Management

icamm — Wed, 09 Dec 2009 21:30:04 +0000

Stress management is important to good health. The art of stress management is to stay at a level of stimulation that is healthy and enjoyable. It is all about balance. This is why taking a holistic approach to stress management is most beneficial. Health design is not really a new concept but is gaining in popularity. There is ever-increasing research that shows that environment can have a profound effect on physical, mental, and spiritual health.

Feng Shui is actually the Chinese art of placement and space arrangement that is over 4000 years old. It is a system of interior and exterior design based on the idea that placement of and items in and around the home and how they are arranged can have a serious impact on life. The goal is to achieve harmony and balance with our surroundings. The three basic principles of feng shui are to improve ones life by encouraging the flow of chi (vital energy) eliminating negative energy, or sha and creating balance by using the elements of water, earth, fire, wood, and metal. The general rule, or basics of these objectives are to get rid of clutter, rid yourself of things that you don’t love, and have nothing broken in your home.

Feng Shui illustrates that ones spaces both reflect and affect physical, mental and emotional well -being. In Feng Shui terms, clutter is both a symptom and a cause of trapped energy. If your home or workplace are cluttered or in disarray other aspects of your life will tend to feel uncomfortable in this way as well. A cluttered space reflects a cluttered mind and makes it hard to focus and think clearly. This mental clutter or distraction drains your energy and taxes physical, emotional and spiritual strength. The things that surround you should work for you in one-way or another. If you feel comfortable in your surroundings than you tend to feel better and work better.

There are many aspects to and several schools and variations of feng shui. You can find a consultant or practitioner to help achieve the best results but there are a few practices that you can do and some basic principles that you can apply for yourself and your own personal space. The first step is to tune into your senses. Note your surroundings and how they affect the way you feel. If something is annoying you or making you feel bad in some way that is where you should start. A few tips you can use to achieve the most beneficial environment are that spaces should be brightly lit. Unless you are trying to create ambience or a romantic mood, brightness encourages physical activity and physical activity helps to uplift, another mood lifter is actually to place objects up to higher levels. Plants and other decorative items that are up high encourage one to lift their head. Lifting of the head also promotes lifting of energy. Probably the most effective tool you yourself can do to improve your space, and in turn well -being and life is to remove the clutter and make your space your own!

Familiarizing yourself with stress

icamm — Wed, 21 Oct 2009 05:15:04 +0000

Stress is a problem that we all face on a day-to-day basis. It’s a gradual buildup of tense situations that can wreak havoc upon our health if not properly controlled. Everybody experiences stress, but few people know how to effectively deal with it when it becomes a problem. In this article, we’ll work towards building you a better understanding of what stress is so that you will be able to accurately identify it within your own life and hopefully be able to solve some of the problems that you may have with it.

Stress is a type of reaction that our brains and bodies have developed over thousands of years in order to help us operate in a fight-or-flight mode. When we are presented with a situation that requires quick thinking, our brains release several different kinds of chemicals into your body in order to spur it into action. The chemicals cause our hearts to beat at a quicker pace, our muscles to tense up and prepare for action, and our speed of breathing, and our blood pressure increase at a rapid pace. In this way, our bodies are prepared to fight or to attempt to run away from the problem. This could be a useful mechanism if we regularly encountered problems such as animal attacks as our ancestors faced, but in the modern world, stress can become very built up within the body and it can lead to a wide range of different mental as well as physical problems. Many people who live in modern day society are unaware of how to take care of stress when it hits them, and they often let it well up inside of them until they are unable to control it anymore. A long period of unreleased stress can lead to a case of high blood pressure and many other possibly fatal health issues.

One major cause of stress is a heavy workload. When we have many things that we have to do, it can be tough to tell which action to take next in order to reap the best benefits. With that in mind, one way of reducing the amount of stress that you are feeling when you have a lot of things to do is to prioritize a list so that you can get the things you need to do done quickly and effectively.

Going along with that idea, one of the main things that can build up stress is having to choose between two decisions when there is not a clear answer as to which one you should take. Your mind can tear itself apart when trying to think of the right decision during a similar type of circumstance. If you have a problem and you can’t really tell what to do, try to get a different perspective. Ask yourself what someone you respect would do when presented with the same circumstances. Whatever you do, don’t waste your time pining over a decision. Asking someone else’s opinion may also be helpful in relieving the stress of making a tough choice.

Faith Healing and Stress Management

icamm — Wed, 16 Sep 2009 22:15:02 +0000

Anxiety, depression, distress, fear, and exhaustion are just some of these and are all feelings that can be described as stress. Stress is something that occurs all the time and affects everyone one way or another at least some of the time. Stress can be a good thing. It can be a source of motivation to help get something done or help one to react quickly to a potentially dangerous situation. Stress may be the single most contributing factor to poor overall health and is at least one of the causes of many diseases and chronic illnesses. There are many common stressors, yet their affect on everyone is not the same. In order to manage your stress level one should try to recognize their individual stressors. Ideally holistic health is the realization of our potential as humans as total beings, and our desire to live fulfilling and satisfying lives. Holistic stress management is about attending to the person as a whole including physical mental, emotional and spiritual well -being.

Faith healers operate on the premise that there is universal life energy and in its practice this energy is channeled through a practitioner to treats the whole person including body, emotions, mind and spirit with the effects being relaxation, feelings of peace, security and general well -being. Faith healing sometimes referred to as divine healing or spiritual healing attempts to heal illness and disease using spiritual methods. While they may not refer to it as such the term faith healing is the belief of some Christians that God heals people through the Holy Spirit manifested in appointed healers through the laying on of hands. Others contend that the power to heal resides within each person and their own spirituality and that the cause of stress and therefore illness and disease results from a separation or break from this higher power.

Ones individual beliefs and values shape their behavior patterns and therefore determine what will cause them stress. This can be based on morals, spiritual beliefs or the teaching of their church. This is why one person will feel overwhelmed while another will feel challenged. Research shows that beliefs, which increase ones sense of control, reduce stress. The greater the belief you can handle a situation the less negative stress will impact you. By turning beyond the limits of the self, within your belief system, whether it is to others or a higher power you many find comfort, inspiration, and strength. Many believe that at this spiritual level we are all connected. Faith healers use these principles to promote their healing abilities based on the idea of healing energy being passed from one person to another. Faith healing however does not require another person. You may achieve the results through prayer, worship and meditation. In fact you should be wary of those claiming they have the ability to heal, as there have been a number of such individuals involved in fraudulent activity. Some seek to manipulate with the promise of healing for money.

Exercises for Stress Management

icamm — Tue, 11 Aug 2009 01:00:03 +0000

While it is not possible to eliminate stress completely there are things that you can do to minimize the damage that stress can cause. Exercise is perhaps the most effective tool in stress management. It can benefit you in so many ways and reduces stress in more ways than one. While it may be difficult to get started or even to commit to a regular fitness program it is important to get in some physical activity whenever possible.

Different types of exercise perform different functions. The two main categories of exercise are aerobic and anaerobic. Aerobic exercise is sustained activity that uses the major muscle groups. Examples of aerobic exercise are running, swimming, bicycling. These types of exercise increase heart and respiratory rate and circulate oxygen through the body. In order to be most effective and to reach a level of conditioning and improve overall health this type of exercise should be done 3 times a week for at least 20 minutes. Anaerobic or low impact exercises do not sustain the training heart rate for very long. They do however improve muscle strength, flexibility and are a good outlet to release those negative feelings associated with stress. Strengthening exercises are not as effective as aerobic exercise but are helpful to the body in performing aerobic exercises and many find them to be great stress relievers. It is important to note that too much vigorous exercise can cause the same effects as stress can cause damage to your system. This is why it is vital that exercise is begun gradually and increased gradually.

Before doing any type of exercise it is important to stretch. Stretching is also a great way to relax or to relieve a little pressure in times of stress when you are unable to get out and exercise. There are a few simple steps that you can do whenever and wherever you feel the need to help you to relax.

To begin take up to ten deep breathes. Roll your neck and drop your chin to your chest. Next roll your head from shoulder to front to shoulder to back and repeat alternating directions. To loosen up more of your body you can sit upright in a chair, lift your arms over your head and swing them down back and forward, like you are doing the backstroke. Repeat 5-10 times. Then you can stand up and stretch your hands high over

Your head slightly bend the knees and reach down and touch your toes. Stand with your hands on hips, legs apart. Bend toward at the waist until your upper torso is parallel with the floor. Still bending at the waist, rotate your upper body and head first to the right, then to the left and then to the front. Repeat 5-10 times. To loosen up your back and to release all of that pent up tension sit at the edge of your chair feet flat, and lean forward, chest on knees, hands and head hanging loosely down. Slowly unroll your back, until you are sitting upright.