STRESS For people who would like some calm in their lives!! Why are you feeling so stressed? Are you sick with worry? Overwhelmed at work or home with problems? If stress continues for a long time for any reason, then you need to be able to manage and minimize this. Our constant busy pace of life can be exhausting!!!You are not alone, many of us are suffering, there is something we can reduce these stress levels. A survey commissioned by the Samaritans, found that around 60% of people in the
When we feel stressed our bodies release chemical messages and hormones such as adrenaline, none-adrenaline and cortisol. These act quickly, oxygen is pumped around the body, and hence the supply of blood reaches the brain and muscles. Everyday worries, money worries, even traffic jams, whilst not life threatening, can trigger these chemical responses. Sometimes people are not aware of their problem, but once you face the stress problem, you can ease these situations, little by little, and start to relax and feel better. Stress affects the mind and the body, people faced with emotionally demanding situations can quickly reach” burnout “level.
Physical and mental stress related illnesses are a response to the constant flow of stress hormones. Early Warning Physical Symptoms. Nausea. Indigestion Dry Mouth Persistent diarrhoea Sleeping difficulties Insomnia Palpitations Early Warning Mental Symptoms Over reacting Impulsive Behaviour Irritability Short temper Inability to Concentrate. These are the shorter term symptoms of stress. Everyone feels anxious at times, but persistent anxiousness is exhausting, and physical symptoms can start to appear such as allergies, chest pains cramps, nausea skin problems, high blood pressure, and sexual problems.
Anxious feelings Depressed feelings Guilt Anger Out of Control Lack of Confidence Low self esteem Behavioural Symptoms include Accident Prone Impulsiveness Bullying More drinking/Smoking Poor memory Mood Swings the list is endless!!!! Negative Thoughts I can’t do this I’m incapable Lost confidence Not good at making decisions Forgetfulness Overwhelmed Failure No –one cares about me. There are ways you can learn to relax Even 5 minutes can make a difference to how you can feel and behave towards others. Relaxation stops the flow of stress hormones and strengthens the immune system. People who laugh more are generally fitter and healthier!!! Laughter is the best medicine!!!
Choose a quiet place with no interruptions, try and lie in a darkened room, with a candle, focus Breathe deeply don’t let your mind wander, Think of a peaceful distant place, perhaps a sandy beach the sound As your mind feels calmer then your body will start to feel relaxed.
Muscle Relaxation Progressive Muscle Relaxation. P.M.R. was invented by physician Edmund Jacobson, in the 1930’s, the benefits include reducing blood pressure, lowers the pulse rate, there will be less tension in your muscles, and reduced anxiety.
Remove restrictive clothing lie on a comfortable floor, supported. Practice on an empty stomach, starting with 10 deep breaths, whilst being aware of your breathing. Start with one foot; breathe in slowly clenching your toes, hold for 5 seconds, then breathe out and repeat with the other foot. Move upwards step by step, tensing your muscles as you breathe. Tense all of your muscles gently letting the tension go as you breathe. Practice this each day or evening for 20 minutes, if you have problems sleeping then do this last thing at night.
POSITIVE VISUALIZATION Forming a mental picture of something pleasant helps to relax your mind. Imagine you are in a favourite location, perhaps beside the sea, or sitting in a park surrounded by flowers with birds and bees buzzing. Imagine the different fragrances associated with this blissful place, perhaps the scent of lavender and fragrant flowers, the sweet scent of freshly mown grass. Or the smell from a gentle breeze of sea air blowing calmly across a golden beech. Feel that warm breeze blowing gently through your hair, with the golden rays from a glorious setting sun warming your cheeks and casting a kaleidoscope of amazing colour across a clear blue sky. . Imagine that wonderful tingling sensation that you feel, as your taste buds slowly dissolve a favourite food or drink, or perhaps a favourite treat like chocolate slowly melting in your mouth!!!!! This favourite place would be somewhere to retreat to when you feel stressed ,just try and find Try to move down a gear, get out of that fast lane and into the slow lane. Take a step down and take things a little more slowly. Stop racing around like there is no tomorrow!!!! Or maybe, if you don’t, there might be no tomorrow!!!!! Mandy & David |
with stress and say that they feel stressed out at least once a month!!!
You feel in a vicious circle of worry, anxiety, worry, anxiety.
on its flame. Do this for as long as you can.
of the sea, the wave’s gently rolling in., whilst focusing on the flame of the candle.
yourself there even for a few moments. Let your spirit transcend to
this perfect location, this place of perfect tranquillity, this place
that purifies and relaxes your very sole.