Stress

Relaxation Techniques

Processes that relax the muscles, lower blood pressure and promote emotional calmness are very useful in managing stress. Some relaxation techniques such as meditation, deep breathing and progressive muscle relaxation can be self-taught. Though they are simple in theory they can take time and patience to master. Others such as visualisations are quick and easy to learn and can have a profound effect. Working with somebody like a hypnotherapist can help to retrain your mind to manage stress more effectively.

Visualisation Techniques

l) Where is the most relaxing place you go to unwind? What do you do there? Who are you with? (lt’s fine to be on your own!) Just take yourself there in your mind and really get inside that memory. (Or it could be an imaginary place — somewhere you would like to go.)

For example, if you enjoy going to the beach, imagine yourself lying on the sand. Be inside your body, looking through your own eyes. Feel the warmth of the sun on your skin, the texture of the sand beneath your body, the sea breeze caressing your skin. See the sun glinting on the waves — perhaps there are surfers or small boats. You can hear the sound of the surf, children playing farther along the beach, a gull flying by. You can smell the seaweed and taste the tang of the salt on your lips. Use all your senses to construct the scene and then feel yourself relaxing, just as you would if you were there in reality.

2) Get in touch with the feeling of stress in your body. Where is it? ls it in your stomach, your chest, shoulders or head? Or it may be that you feel your stress somewhere else.

lf that feeling had a colour, what colour would it be? lf it had a shape, what shape would it be? lf it made a sound, what sound would it make? Does it have a vibration? ls it hot or cold, or somewhere in-between? ls it heavy or light?

Once you have given the feeling these characteristics, recognise that you are separate from the feeling. Then try to move the feeling around your body. Take it to your shoulders and then move it down one of your arms to your hand. Feel it in your hand and then decide that you are going to be free of this feeling. Open your hand and shake the feeling off. Or blow it away. As the feeling leaves your body, you will find that it is replaced with a feeling of calm and relaxation.

Or move the feeling down to your feet. Just imagine that it is draining from you, washing down to your feet. Then it flows out of your toes and into the ground where it is absorbed. The feeling has gone but you remain feeling calm.

3) Think about whatever is causing you stress. Imagine that the feeling of stress is in front of you.

What does it look like? What colour is it? What shape? How big is it? ls it large or small? Bright or dim? ls it in focus or blurry? ls it straight in front of you or off to one side? Does it have a texture? ls it rough or smooth? ls it light or heavy? ls it hot or cold?

Does it have a sound? What kind of sound is it? ls it loud or quiet? ls its tone harsh or soft?

Once you have given the feeling these characteristics, just imagine that it is turning to wisps of smoke or mist and let it stream past you. Let it flow over you and around you, never touching your body. As it goes behind you, just imagine that you can see it streaming off into the distance behind you, melting into nothingness. There is nothing left.

Now, feel your body, solid and grounded. You remain. You are free of this feeling because you can separate yourself from it.

Physical Exercise for Relieving Stress

Exercises for relieving stress may be in the form of physical, mental, or spiritual exercise - or a combination of all three, e.g. yoga. What is good for the body is good for the mind and vice versa.

Physical exercise is one of the most effective ways of relieving stress. Getting into better shape improves your mental health as well as your physical health.

When we physically exert ourselves, the body releases chemical substances (endorphins) that are similar in nature to opiates. These natural substances produced by our own bodies are free of side effects, except for making us feel good.

When it comes to stress management, every little bit of exercise counts. Don’t think if you can’t commit to a stringent fitness routine that it’s useless. lt’s not. What motivates people to do more of something is to begin to do a little of something.

Aerobics

Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone.

Try to get your heart going a little faster for at least l5 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health.

Exercise in a Natural Environment for Additional Stress Relieving Benefits

Obviously it is more relaxing to walk along a nature trail than to walk along a busy street. Natural surroundings trigger relaxation responses deep in the brain. Even mentally picturing being surrounded by mountains, trees or watching the waves roll in at the beach can have this calming effect. (See Visualisation Techniques)

Exposure to daylight also has positive effects on mood - another benefit of exercising outdoors.

Stretching

Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow.

Yoga

Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength, incorporating breathing techniques that aid in relaxation and general wellness.

Indulge Yourself

On the days you don't exercise, do something else you find relaxing — have some

massage therapy, soak away stress in a soothing aromatherapy bath, etc.

Your health is important. It's not selfish to spend time on yourself!

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