A PRACTICAL APPROACH TO STRESS-BUSTING - 2
Rest, relaxation and pampering are all great remedies for everyday stress, stressors and related discomforts. Release back and muscle tension throughout your body, different, specific and all areas through targeted work. § Apply even pressure § Arches § Cover the whole area of both feet for optimal results § Deep-skin, tissue, muscle, tendon and purposeful motions, movement and massage will get you the best all-round results § Essential oils § Feet massages § kneading and massaging § Peppermint lotions § Reflexology § Release tension through thoracic and cervical spine areas § Thumb-rubs § Toes (sinus) But, also, do not stop at the feet, legs, arms, shoulders, neck hands can all benefit from similar treatment. Workouts for your upper-torso, chest-area, back, neck and shoulder, mid-section and legs can also be beneficial. Be sure to breathe normally and deep when you exercise and to alternate activity with periods of rest, combining different types, styles and techniques, intensity and severity, duration can also be adjusted to your individual needs. Inhale and exhale normally, just deeper and natural pace and rhythm, being aware of your chest and rib-cage rising and falling. Gaming and playful fun can also do a lot to relieve stress and tension. Have fun and be creative, original, doing and sharing things with family, friends and others that can contribute to your overall wellness and wellbeing. Find time throughout every day for at least a 5 minute relaxation exercise (even if you are constantly on the go). If you sit the whole day due to the nature of your work, get up and stretch those muscles at least once every hour. Tensing and relaxing muscles, muscle groups, throughout the day, deliberately, will also make them stronger and have feeling less stress and tension build-up in them. Sleep and rest enough, rest and relax – make it a top priority to give your body time to regain its footing and optimal functioning state, balance and equilibrium. Try and follow the same routine (or create a new one for yourself for nighttime, BEFORE you go to bed, signaling to your mind, body and soul that it is time for reprieve and shut-eye! There are many natural ingredients, teas, herbs, essential oils, remedies, aromatherapy, breathing and exercising that you can do in your normal routines, infusing your day with stress-busting effectiveness. THIS GUIDE WILL HIGHLIGHT HOW TO MAKE IT PART OF YOUR LIFESTYLE! § NATURAL REMEDIES and alternative therapies for coping with stress Being active and engaged are the best ways to bust stress. Make it a top priority to get rid of all types and levels of stress in all areas of your life each and every day, hands-on, deliberately and pro-actively, involved, becoming more and more stress-free in the process as time passes. Muscle stretching – neck and shoulders (both sides) Head-rolls to chest and back, front, back, all-round, both directions, left and right, repeating until you feel totally relaxed. You can also feel free to breathe in and out and deeply, closing your eyes and doing it every time you find or feel stress and tension creeping into those tell-tale areas. Shoulder circles, stretching out your arms to have them level with your shoulders can also do great things for relieving build-up tension. Relaxing massage, professional therapeutic massage Calming essential oils (lavender, chamomile) Smile and self-therapy (intervention type strategies you know to work for you) Positive statements and affirmations Good posture and deep breathing, relaxing breathing, even Yoga, Thai Chi and other techniques to help you be more aware of your state (holistically speaking) Alignment will relieve tension and help sore, stiff muscles relax more. Fresh air, walks, jogging and running (indoors, outdoors) Relaxing hobbies, crafts and pursuits that you enjoy, new things you want to learn and master, do and demonstrate. Challenging yourself Meditative techniques, self-hypnosis, self-control Sound, sleep and/or aromatherapy treatments Loving relationships, caring for others, pets Supports and aides (sitting, exercising, ergonomic chair, support pillow back, leg-or foot-rest, ab-ball) Music Centering and Breathing exercises § An Altered, Balanced, Active Lifestyle: Breathing and Exercises Here are some great examples and tip sheets, how to;s and checklists for exercise for STRESS-RELIEF STRATEGY # 1: TAKING DEEP, CLEANSING BREATHS Breathing Exercises, Awareness Tips & Techniques INSTRUCTION SHEET § Breathe smoothly, slowly, quietly & continuously. § Do not strain. § Gently inhale and exhale through the nose. § Keep your head neck and trunk completely straight. § Make note of the sensation of coolness as you inhale at the tip of the nose and the sensation of warmth as you exhale. § Practice breath awareness for 12 minutes, twice a day or longer. § Practice slow purposeful breathing with a goal of inhaling for 8 seconds and exhaling for 8 seconds. § Stay within your comfort zone. STRATEGY # 2: TARGETED RELAXATION TECHNIQUES Relax your breathing (like described above) and then place each finger , in turn , with slight pressure on the thumb and think positive thoughts, reflective moments, repeat your positive affirmations until both hands are done. You can also close your eyes if you want to ensure that there are no distractions. Try to reduce the muscular response, tensing up that your muscles experience. Flex them often and you will be better able to cope with the demands and discomforts, challenges and obstacles, even physically that these will place on your body. This way you will effectively be reducing stress. Quiet your racing mind or heart focus better and concentrate longer Alternate thoughts, feelings, muscles tension and relaxation TOTALLY relax and practice your breathing throughout the day and at some designated times (when you know stress will take its toll or you are under a lot of pressure) Work some, any, specific, groups and all muscles in this fashion Coordinate inhalation of breath with the tightening of the muscle phase and then controlled exhalation with the relaxation phase, for optimal results. Here is one industry expert suggestion on how to DO what is needed to be STRESS-FREE § Tighten your left fist, slowly, inhaling as you do. § Hold the tension now, about 5 seconds, continuing to inhale and focus on the feelings of tension. § Really focus on what the tension feels like. § Feel the burn, the lightness, the tightness and the restriction. § Label how the tension feels in your mind. § Now just let go, slowly, and relax, exhaling all of the stale tension and air. § Notice any of the relaxation sensations, label those. § Slowly exhale as you name those sensations of relaxation, utter relaxation. § Whatever terms you can think of to label the feeling, and then relax, slowly, exhaling as you do. § Repeat the same technique for the right fist. § As you feel the change and are totally relaxed, move on to the next muscle group. GO FROM HEAD TO TOE FOR BEST RESULTS – YOU WILL REAP THE REWARD OF FEELING AMAZING AND REJEVENATED ALL TENSION AND STRESS RELEASED FROM YOUR BODY, MIND AND SPIRIT! ** Set aside 15-30 minutes to get through this at any one time. You can calm your mind and stop the to do list control that your life can sometimes fall under. For a quick stress-relieving buster try to relax and breathe more often, even while you are waiting, commuting, rushing to an fro: § Relax your body completely. § Take in 4 deep breaths, repeating “4” to yourself as you exhale. § Then take 3 deep breaths, repeating “3 when you exhale. § Now take 2 deep breaths, repeating “2” when you exhale. § Finally, take 1 deep breath, repeating “1” as you exhale. Mental imaging is powerful and it costs nothing more but time and imagination and the reward is great – keeps on giving – you too can be stress-free. Here are illustrative, specific instructions for/on how to do progressive relaxation YOURSELF: § To begin, stretch out your arms and legs, fingers and toes, very slowly. § Take a slow and deliberate yawn. § First Breath. Take in a long and slow breath and count to six. Breathe deeply into your stomach, while holding your breath for a few seconds. Now let the air flow out slowly and as you do, relax. § Second Breath. As you inhale another long, slow breath, concentrate on the muscles in your scalp, forehead, eyes, mouth and face. Notice the tension being held there...now relax these areas as you exhale slowly, giving in to quite and relaxation. § Third Breath. Now take in a long, slow breath and concentrate on the muscles in your neck and shoulders. Release this tension in your muscles as you exhale slowly. Experience deep relaxation. § Fourth Breath. Take in a long, slow breath and concentrate on the tension in the muscles of your chest and abdomen. Relax these muscles as you exhale and experience the relaxation. § Fifth Breath. Take in your final long, slow breath and pay attention to the muscular tension left anywhere in your body. Hold that breath for a few seconds, and then as you exhale slowly feel that deep sense of total relaxation. Smell and aromatherapy, sensory stimuli can all be used to relieve tension and stress Magical Essential Oil Combinations Creating a home spa and in-home retreat, special room for relaxation, meditation corner, wine tasting and appreciation, music/home theater space, arboretum, sun-room DE-clutter and de-STRESS YOUR HOME – BRING THE OUTSIDE IN Having a special and designated place to relax. Relaxing indoors as well as outdoors Throughout your home encourage and promote relaxation. Use natural, raw elements, inspired by nature in your home and decor Design a Relaxing and RELAXATION Room Get a greenhouse or custom sunroom, or even a "solarium." Plants and flowers add ambience (and oxygen!) Garden colors, fabrics, designs that complement, invite and calm can be synergized and infused into your home Lighting and atmosphere Comfortable temperature, humidity and welcoming scents can all help you to create a stress-free environment Turn the ringer on the phones down or off Use natural, organic type furnishing to bring the outdoors indoors, bamboo, rattan and sea grass furniture. Get yourself a comfortable covering, robe and slippers/crocs or flip-flops Select music and scents, candles that you love Splurge on some bath-time treats and indulgences Use a new washcloth, loofah sponge, bath brush or any skin exfoliation tool and a fresh, crisp set of bath-towels of all sizes Bath salts and/or essential aromatic oils, skin cleansers, toners and moisturizers A cup of tea or glass of wine SOOTHE, BREATHE, Relax and ENJOY! Read a book or have your hair done! That is as good as a vacation. Life is fast-paced and we have precious little time to please, pleasure and indulge ourselves, yet it is increasingly becoming evident that it is a necessity NOT A LUXURY anymore for our mental, emotional, physical, all-round wellness and wellbeing, health and even longevity to do so! This is in your best self-interest. You want and have to have a more balanced lifestyle, that will enable and enhance your life, infused with inner strength and relaxation, not falling victim to stress and its demands all the time. Practical stress-buster tips for on-the-go modernists! § Allow and plan for no interruptions for one full hour § Allow yourself moments, give yourself permission § Ambience, atmosphere, welcoming, environments, stress-free places and retreats in and around your own home can be great ways to reclaim and stake your stress-free zones and living! § Carry a notebook everywhere you go! § Create a home spa experience and environment welcoming to relaxing, breathing, exercising, replenishing, mind, body, soul and spirit § Do an open-eyed meditation exercise! § do something relaxing, purposeful, like yoga § Don’t waste your time being exhausted. § Get the RIGHT AMPLE amount of sleep you need each night! § Give yourself permission for soothing pleasure § Have a night time routine that will help you fall asleep more readily and easily. § Maintain and sustain your state of being and relaxation. § Make time for yourself - As soon as you arrive home from work take a break just for you! § Manage the list, be not controlled by it! § retreat; let someone else manage the dinner, the kids, etc. § Set a time aside each day to relax! § Use to do lists, crossing things off as you complete and get to it Time for focusing, centering, relaxation… (WHEN YOU GET HOME… TRY THIS!) o Allow your body to get rid of residual stress, anger, tension, aggravation, frustration , let clutter disappear and dissolve o Clear your mind of thoughts, to do’s, have to’s and such o Refrain for now from giving in to the urge to read, watch TV or walk around o Sit or lie down o Think only positive, pleasant, tranquil thoughts. o Try and be quiet and do nothing for 10 minutes o Bach and flower-type remedies, herbs and natural ingredients, homeopathy |
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