4 Ways To Wipe Away Stress

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4 Ways To Wipe Away Stress

http://www.medicalnewstoday.com/medicalnews.php?newsid=69938

There's no way to avoid stress altogether pressures and tensions are

a normal part of everyday existence. But repeated and prolonged

stress can do damage to your mind and body. Learning to protect

yourself from the effects of chronic stress may help you live a

longer, healthier life, according to Massachusetts General

Hospital's Mind, Mood & Memory.

The consequences of chronic stress can be serious. An extensive body

of research suggests that long-term stress, with its flood of stress

hormones, can increase risk for many physical disorders, including

stroke, gastrointestinal problems, high levels of " bad " LDL

cholesterol, sleep disturbance, immune suppression, impotence,

asthma, and premature aging. Chronic stress, especially in people

with high hostility levels, can lead to higher risk for insulin

resistance, a precursor to type 2 diabetes, according to a study

published in the October 2006 issue of the journal Psychosomatic

Medicine.

Long-term stress can cause cognitive and mood problems as well:

confusion, poor concentration, poor memory, depression, anxiety,

anger and irritability are often linked to chronic stress. But

research has shown that certain stress reduction techniques can

effectively eliminate these problems, according to Herbert Benson,

MD, Director Emeritus of the Benson-Henry Institute (BHI) for Mind

Body Medicine of Massachusetts General Hospital.

THE RELAXATION RESPONSE

" The harmful effects of stress can be mitigated, " says Dr.

Benson. " You can do this on your own, simply by harnessing

protective mechanisms that are part of the relaxation response the

physiological opposite of the stress response.

" The relaxation response is a physical state of deep rest that

changes your physical and emotional responses to stress. It

decreases your metabolism, rate of breathing, heart rate, and blood

pressure, and relaxes your muscles. There are a number of ways to

achieve the relaxation response. A generic technique we teach at the

BHI has two essential aspects the repetition of a word, phrase,

prayer, or sound; and the disregarding of thoughts that come to

mind, with a return to repetition. "

The basic BHI relaxation response technique involves these simple

steps:

-- Pick a personal focus word, sound, prayer or short phrase for

example, " peace, " " one, " or " the Lord is my shepherd. "

-- Sit comfortably in a quiet place.

-- Close your eyes.

-- Progressively relax muscles from feet to neck.

-- Breathe slowly and naturally, and as you do, say your focus word,

sound, phrase or prayer silently to yourself as you exhale.

-- Assume a passive attitude and don't worry about how well you're

doing. When other thoughts come to mind, simply say to yourself, " Oh

well, " and gently return to your repetition.

-- Continue for 10 to 20 minutes. Time yourself by peeking

occasionally at a watch or clock.

-- When you are finished, continue sitting quietly for a minute or

so, gradually allowing other thoughts to return. Then open your eyes

and sit for another minute before rising.

-- Practice the technique once or twice daily. Good times to do so

are before breakfast and before dinner.

THREE ALTERNATE RELAXATION RESPONSE TECHNIQUES

The relaxation response can also be brought about through the use of

techniques other than the basic Benson-Henry Institute method,

including those listed below. Choose the technique that is most

effective or combine two or three techniques if that works best for

you.

1. Progressive muscle relaxation: This technique involves

concentrating on tightening and then relaxing your muscles to

gradually achieve total relaxation. Sit or lie quietly in a

comfortable position with your eyes closed and begin by inhaling as

you tense the muscles of your face into a grimace, squeezing your

eyes shut and clenching your teeth. Tense only the facial muscles,

leaving the muscles in your neck, shoulders, and elsewhere in your

body relaxed. After 8 to 10 seconds, exhale and let your face go

slack, feeling the relief from the tension. Now inhale as you tense

the muscles of your neck and shoulders, then exhale and relax.

Proceed in this way, alternately tensing and relaxing the muscles of

your chest, abdomen, right arm and fist, left arm and fist,

buttocks, right leg, left leg, right foot, and left foot. When you

have finished the exercise, take time to enjoy how relaxed your

muscles feel. Slowly open your eyes, and stretch before rising.

2. Breath focus: Sit or lie in a quiet, comfortable place. Take a

normal breath, then with your hand on your abdomen take a deep

breath, inhaling through your nose and feeling your abdomen expand

fully. Feel how relaxed this deep breathing makes you feel. Now

close your eyes and inhale deeply to the count of 10 as your abdomen

expands, then exhale slowly and completely to the count of 10. Focus

on your breathing and counting, putting other thoughts out of your

mind. Repeat the exercise, continuing for 10 to 20 minutes. When you

are finished, slowly open your eyes. Rest quietly for a moment

before rising.

3. Guided imagery: Sit or lie comfortably in a quiet place. Close

your eyes and relax, breathing deeply. Now imagine yourself in a

peaceful place far from the stresses of everyday life, in a setting

where you feel completely relaxed and happy for example, lying in

the warm sun on a deserted beach, or sitting on the front porch of

your grandmother's house. Put yourself completely into the scene.

Feel the sand on the beach. Hear your grandmother's voice. Use all

your senses to conjure up a vivid image. Spend 10 to 20 minutes

immersed in this relaxing environment, then slowly count backwards

from 20, feeling the peace and strength you have absorbed from your

image. Open your eyes and lie quietly for a moment before resuming

your normal activities.

" These techniques are very effective in reducing stress, " says Dr.

Benson, " and they work especially well when coupled with efforts to

adjust your attitudes and reactions to challenges in a way that

promotes resiliency. For example, working to eliminate negative

attitudes and focus on positive outcomes seeing the glass as half

full rather than half empty can help you strengthen your ability to

cope with stress and rebound from it.

" Exercise, a healthy diet of nourishing low-fat foods, and weight

control are other good ways to minimize the damaging effects of long-

term stress. Talking things out with friends or loved ones can also

relieve stress, as can seeking the help of a mental-health

professional if you cannot resolve chronic stress on your own.

Books, CDs and tapes can help you master relaxation response

techniques. "

For more information about relaxation response techniques, visit the

Benson-Henry Institute for Mind Body Medicine Web site at

http://www.mbi.org.