EULALEE THOMPSON
IT'S NO use talking about getting rid of stress - it's not going to happen. The experts say that demands and changes in daily living create physical, mental and emotional responses which the body experience as pure stress.
So, stress can't be avoided, but it's too big a health issue to just ignore. More and more studies are linking chronic stress to a slew of health concerns including diminished immune system functioning; cardiovascular disease (high blood pressure, abnormal heart beat, hardening of the artery); muscle pain including lower back pain, shoulder and neck pains and stiffness as well as stomach, skin and reproductive problems.
Stressed out people may also become more easily irritated, lose their temper more frequently and worry too much about the little things.
Stress is a case of 'you can't live with it, but you certainly won't be able to live without it'. But don't waste your time fighting alligators, try draining the swamp instead, in other words, just find ways to manage your stress.
1 - Manage your time better.
You may feel pressured if you cram too many things into one day. Instead learn to delegate some of responsibilities and in other cases just say 'no'. No need to over-commit yourself, prioritise your tasks based on importance and urgency and always leave slots of leisure time in your schedule. Instead of procrastinating on a project that seems overwhelming, break it into manageable parts and cruise into your deadline.
2 - Deep breathing/ meditation/muscle relaxation.
In deep breathing exercises, the movement of the abdomen is out when you inhale and it goes in when you exhale. The downward movement of the diaphragm gently massages and stimulates some of the organs; you will also take in more oxygen. Sit or lie comfortably on your back. You can also add meditation and muscle relaxation techniques (tensing and relaxing muscle groups).
3 - Have a sound bath.
At the end of the day, relieve stress by sitting in your favourite chair and immerse yourself in relaxing music for 20 minutes or so. The music experts recommend music which is slower than the natural heart beat which is about 72 beats per minute. Repeating or cyclical musical patterns will be more relaxing for most people.
4 - Exercise
Many studies point to the mental health benefits of exercise. It's useful, for example, in managing depression and symptoms of anxiety. Walking, running, cycling, swimming are just some of the aerobic exercises that you can take up for stress-relief and improved health. Stretching exercises can also help relieve muscle tension and complete the package with some strength-building exercises. (See health4 to get your walking/running programme started).
5 - Take up gardening.
Get your hands dirty. Gardening provides great exercise. Commune with nature, be inspired by seeing things grow and appreciate the shapes and colours of plants and flowers.
6 - Play with your pet.
Playing with and caring for your pet is a good way to relieve tension. Pets, especially dogs, give unconditional love, the kind that make you feel good about yourself. A recent study at the University of California Los Angeles Medical Centre found that even hospitalised heart failure patients experienced decreased anxiety levels and blood pressures after just a 12-minute visit from a dog -- that's now dog therapy.
7 - Develop close friendships.
Develop close friendships, the kind that is non-judgmental, supportive and make you feel comfortable to talk about even seemingly insignifcant events that occurred during the day. Just take a load off.
Please send your feedback to eulalee.thompson@gleanerjm.com.
