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Stress Management Techniques
Stress is common to all. There is hardly anything that one can do to avoid it.
However, there are several ways of dealing with stress. They increase the ability to handle stressful situations and
help reduce stress.
A structured program combining elements of physical and mental relaxation can go a long way in providing
relaxation and reducing stress. Such a program can include a wide variety of activities ranging from the martial arts
to
meditation, deep breathing to muscular relaxation. These programs can also use psychotherapy and other
medical therapies.
Deep Breathing
Deep breathing is a simple but effective stress management technique. It is actually the core component of many
stress management techniques, which are comparatively complex in nature. Techniques such as relaxation
imagery,
meditation and Progressive Muscular Relaxation involve deep breathing.
Imagery
Imagery is a method of relaxation through use of pleasant or relaxing images. Such images help to calm the body
and mind. One can get a sense of relaxation by simply controlling the breathing and viewing some soothing image.
Practitioners use this technique in treating several physical and mental complexities including cancer.
Meditation Techniques
Meditation has long been one of the most popular stress management techniques. It is the process of focusing
upon the core of one's being. It soothes the mind, body and the emotions. One can do meditation by daily practice
of a
routine or simply while being alone outdoors. There are a wide variety of meditation styles and techniques to
choose from.
One of the most popular forms of meditation is transcendental meditation. The goal of this form of meditation is to
achieve transcendental consciousness. Relaxation response is another popular form of meditation. One needs to
sit
quietly and pronounce a word or a phrase repeatedly for 10-20 minutes every day. This meditation technique is
effective in reducing blood pressure and increasing the body’s response to stress.
Progressive Muscle Relaxation
One can use Progressive Muscle Relaxation to achieve mental relaxation through physical relaxation. It involves
tightening and relaxing the muscle groups in succession. In this technique, you first need to tense up a group of
muscles to contract them as much as possible. Then relax the muscles normally after a few seconds. You should
relax the muscles as much as possible. It is simple to learn and perform this exercise. One needs to have
adequate practice and patience to derive maximum benefits from this technique.
Autogenic Training
This stress management technique uses passive concentration and awareness of the body sensations for
relaxation. Physicians use Autogenic training as a part of therapy for many ailments. In this technique, one focuses
upon different sensations in different organs of the body through repetition of the autogenic "formulas". Those
sensations include warmth, heaviness etc. It does not require any particular physical exercise or skills. It only
requires some amount of time and patience. This stress management technique is widely popular in Europe. It is
gaining ground in the USA also.
Biofeedback
Biofeedback is an advanced technique for achieving relaxation, controlling stress responses and for modifying the
body's reactions. It uses certain monitoring equipment to extract information from the body. Such equipment can
measure heart rate, blood pressure, brain activity, muscle tension, stomach acidity and other biological functions
inside the body. Analysts can use the information to analyze the breathing techniques, postural changes or thinking
patterns. This technique is helpful in treating several physical and psychological conditions.
Martial arts
Practicing martial arts can be a great stress management technique. It keeps one physically fit and mentally alert.
There are several martial arts that one can take up.
Tai chi is a Chinese martial art that is popularly known as "meditation in motion". It stresses precision and force.
The body movements are soft and flowing. It is necessary to learn this art from an expert. Since it requires a great
amount of physical labor, it is also necessary to check with a doctor before beginning to learn it.
Qigong
This ancient Chinese health care system combines Eastern philosophy and relaxation techniques with physical
training. The physical training includes aerobic conditioning, isometrics, isotonics etc. This stress management
technique has several forms. They are effective in treatment of various medical conditions. It needs much time,
commitment, determination and patience to learn Qigong. It is necessary to have a health check by a doctor before
starting the training, as it involves physical exertion.
Yoga
Yoga literally means "joining" or "union" in Sanskrit. This union is between the individual and the divine. This
ancient Indian form of exercise is highly effective as a stress management technique. Besides, it also keeps the
body
strong and the mind alert. Yoga has many forms but all forms work on the principle that the mind has a connection
with the body and breathing. Yoga restores the balance and harmony in the body and emotions through different
breathing exercises and postures. It increases the body’s flexibility and capability for relaxation. Yoga exercises are
easy to learn and nearly anyone can learn them but guidance by an expert and a medical check before starting are
essential.
Managing Stress in Daily Life
There are many things that one can do to reduce stress in day-to-day situations. Controlling the breath is one of
those simplest techniques. Another technique is ‘second break’ where one visualizes himself in a relaxing
situation. Such
breaks can be for a few seconds or for a few minutes. Apart from fantasizing, one can also concentrate on
something pleasant in the immediate environment. It will help in reducing the unpleasant emotions. Massaging
the chest muscles can also help in easing off stress. A massage along the midline and across the chest below
the collarbone is effective in relaxing the heart.
A stress diary may be effective in dealing with stress. Such a diary includes information about all the worries,
pressures and concerns causing stress to a person. One should jot down the situations causing stress and his
or her
reaction to each of those situations. Analysis of those records helps in understanding the stress pattern and in
dealing with them well.
The above is taken from a chapter in the book "Stress the Silent Killer".
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Yes STRESS need not be your Silent Killer. Is stress the sole source for heart attack? No, in fact the jury is still out
as to the statistics on just how much of a risk factor for heart disease stress can be. This comes from the
American Heart Association. It IS one of the risk factors, however.
Interestingly, the medical community does know that stress contributes to buildup up plaque in the arteries.
Combine that one bit of knowledge with any of the other risk factors for heart disease and you can count yourself
among one of those "ticking time bombs."
The good news is that this is one risk factor that you have control over. You CAN reduce the risk, and "Stress The
Silent Killer" is just what you need to discover how that is possible.
"Stress The Silent Killer" discusses how to prevent and cope with stress in your life. Learn exactly what stress is
and the different stages it can go through before the realization strikes that you'd best get a handle on it.
Investigate the source of YOUR stress and uncover the contributing factors in your daily life.
Explore the warning signs and primary symptoms of stress and how these symptoms are triggered.
Here's a sample of what is revealed to you to combat this silent killer:
How to Prevent Stress from Getting the Best of You
Stress and Vitamins
Simple Changes to Reduce the Stress in Your Life
How to Stop Family Stress
Overcoming Stress in Your Marriage
How to Manage Your Money without Stress
How to do Hobbies to Relieve Stress
Humor - Learning the Lighter Side of Life
Life is too short to Fret - Overcoming Your Anger
Getting Away to Relieve Stress
Finding More Time - Goal Setting and Time Management
Getting Rid of Stress with Meditation
Stress Management Techniques
How to Manage Your Stress with Alternative Therapy
Natural Remedies for Stress
Breathing Techniques
How to Exercise Away Your Stress- Stress Relief Exercises
Stress Balls - How They Work
"Stress The Silent Killer" even gives you a "Stress Awareness Diary" for you to determine the contributing triggers
of stress in your life. Use this diary to plot your roadmap to learning how to handle this deadly disease.
Take charge today. If you or a loved one displays any of the symptoms of stress they need this valuable lifestyle
tool. Don't become a statistic! Pull the plug on your ticking time bomb today! Your family will thank you.
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Special Offer
Stress The Silent Killer
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