Stress Management – How Smart Are You?
Regardless of who you are or what your situation is, it is important to practice smart stress management to maintain your mental and physical health. Slowing down in the crazy world we live in might seem like a luxury that most of us can't attain, but taking the time to learn how to manage stress will help us both physically and mentally.
Natural Stress Relief
Hypertension is a risk hidden that affects millions of people. If you have been diagnosed with hypertension or high blood pressure has received much of the medical information about it, but still may be feeling that much more to know. There are a lot of information available about how to treat and an amount similar information that is causes.
The best information I was given about hypertension doctors and patients is as follows:
1. Stress can increase blood pressure so try to do things that reduce your stress levels
- Stressful situations can not be totally eliminated from our lives, but knowing what triggers the stress and stress relief techniques that work for you can help address these situations in the best ways
2. Do not treat it like it is something that is separate from you
- Doing this creates a negative balance in your mind and body, this can cause more bad health
3. Incorporate in your life;
- This does not mean you have to accept that you'd always have high blood pressureÂ, but if you take ona a sensible approach to eating, diet and medications that are all within BEA beneficial to their welfare, you are partly taking control of blood pressure
4. Do not focus on it:
- This may sound like it isa disagree with what I said before, but most doctors agree that although you will need to be monitored, thinking things all the time that worry will cause more stress and can contribute to pressure levels raisedÂ
5. Find information about their welfare
- This willa encourage you to take measures that give more of an informative guide for their welfare, especially information to help you incorporate best practices into your life who help look after you.
If you want more great advice like this visit http://www.LowerHypertensionToday.com
Stress Techniques
Does anyone have any good stress relief techniques?
I'm a mother of three young kids and quite often they drive me crazy. I need a way to quickly relax. And I need something better than counting to 10!
Here are some techniques:
Progressive Relaxation
This technique is often most useful when you tape the instructions beforehand. You can tape these instructions, reading them slowly and leaving a short pause after each one.
Lie on your back, close your eyes.
Feel your feet. Sense their weight. Consciously relax them and sink into the bed. Start with your toes and progress to your ankles.
Feel your knees. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel you upper legs and thighs. Fell their weight. Consciously relax them and feel them sink into the bed.
Feel your abdomen and chest. Sense your breathing. Consciously will them to relax. Deepen your breathing slightly and feel your abdomen and chest sink into the bed.
Feel your buttocks. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your hands. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your upper arms. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your shoulders. Sense their weight. Consciously relax them and feel them sink into the bed.
Feel your neck. Sense its weight. Consciously relax it and feel it sink into the bed.
Feel your head and skull. Sense its weight. Consciously relax it and feel it sink into the bed.
Feel your mouth and jaw. Consciously relax them. Pay particular attention to your jaw muscles and unclench them if you need to. Feel your mouth and jaw relax and sink into the bed.
Feel your eyes. Sense if there is tension in your eyes. Sense if you are forcibly closing your eyelids. Consciously relax your eyelids and feel the tension slide off the eyes.
Feel your face and cheeks. Consciously relax them and feel the tension slide off into the bed.
Mentally scan your body. If you find any place that is still tense, then consciously relax that place and let it sink into the bed.
Toe Tensing
This one may seem like a bit of a contradiction to the previous one, but by alternately tensing and relaxing your toes, you actually draw tension from the rest of the body. Try it!
Lie on your back, close your eyes.
Sense your toes.
Now pull all 10 toes back toward your face. Count to 10 slowly.
Now relax your toes.
Count to 10 slowly.
Now repeat the above cycle 10 times.
Deep Breathing
By concentrating on our breathing, deep breathing allows the rest of our body to relax itself. Deep breathing is a great way to relax the body and get everything into synchrony. Relaxation breathing is an important part of yoga and martial arts for this reason.
Lie on your back.
Slowly relax your body. You can use the progressive relaxation technique we described above.
Begin to inhale slowly through your nose if possible. Fill the lower part of your chest first, then the middle and top part of your chest and lungs. Be sure to do this slowly, over 8–10 seconds.
Hold your breath for a second or two.
Then quietly and easily relax and let the air out.
Wait a few seconds and repeat this cycle.
If you find yourself getting dizzy, then you are overdoing it. Slow down.
You can also imagine yourself in a peaceful situation such as on a warm, gentle ocean. Imagine that you rise on the gentle swells of the water as you inhale and sink down into the waves as you exhale.
You can continue this breathing technique for as long as you like until you fall asleep.
Guided Imagery
In this technique, the goal is to visualize yourself in a peaceful setting.
Lie on your back with your eyes closed.
Imagine yourself in a favorite, peaceful place. The place may be on a sunny beach with the ocean breezes caressing you, swinging in a hammock in the mountains or in your own backyard. Any place that you find peaceful and relaxing is OK.
Imagine you are there. See and feel your surroundings, hear the peaceful sounds, smell the flowers or the barbecue, fell the warmth of the sun and any other sensations that you find. Relax and enjoy it.
You can return to this place any night you need to. As you use this place more and more you will find it easier to fall asleep as this imagery becomes a sleep conditioner.
Some patients find it useful to visualize something boring. This may be a particularly boring teacher or lecturer, co-worker or friend.
Quiet Ears
Lie on your back with your eyes closed.
Place your hands behind your head. Make sure they are relaxed.
Place your thumbs in your ears so that you close the ear canal.
You will hear a high-pitched rushing sound. This is normal.
Listen to this sound for 10–15 minutes.
Then put your arms at your sides, actively relax them and go to sleep.
Hope that helps.
Stress Management Course
Since we've all come to realize that stress is a part of our lives, finding techniques to manage and regulate it is very important to stay healthy in both mind and body. There are plenty of ways to minimize and manage stress levels, but the important thing to realize is that there isn't a perfect technique and that stress is unavoidable. Finding the best ways to keep yours at a level you can manage is important.
Your time, budget, lifestyle, personality type, and many other factors will play a part in determining what stress management techniques are best for you. Many physicians recommend exercise as an excellent way to relieve it. The exercise does not have to be intense or grueling to be a good stress relief, as long as you do something physical to burn some energy.
This can be something as simple as going for a walk, although many people enjoy running, weight lifting, and various team sports like softball or basketball. Many people enjoy team sports because of the interaction team sports provide. Aerobics clubs and other workout groups can also be very rewarding.
Not only do you get to be around other people who are trying to be healthy, you get to see people with at least one similar interest. The group aspect of these activities also motivates some people to continue to participate on days they might skip if it were an individual activity.
However, exercise is not the only activity for managing it. Anything you enjoy and find rewarding can be a great stress relief. Again, you will want to find different non-physical stress management techniques depending on your personality, lifestyle, and budget.
Of course, if we were all independently wealthy, it would be much easier to maintain a low stress level, since we would have all the time and money you need to relax properly. However, for us in the real world, we have to find reasonable ways to relax when we get a chance.
It's necessary to give your brain a rest too, so while being physical is a good thing, having a mental distraction will bring you to a balance of combined stress relief techniques. Reading is a popular activity and doesn't need to take up a lot of time or cost much money. Finally trying out that hobby you've always been attracted to, such as painting, learning an instrument, or building model trains is another way to relax.
Many people enjoy crafts or woodworking and some prefer getting outdoors, taking up fishing. Having a companion or a friend with the same interest can be good, as two people tend to relax more together than one person alone.
Finding activities you can do on a regular basis is important and the best way to have a continual outlet for the pressures that build up inside you. What you choose to do for those activities is up to you, but there are tons of things to do that don't cost a lot or that are close to home. Experimentation and trying different things out can also end up being a lot of fun.
About the Author:
Mike Selvon's portal will expand your knowledge about stress management techniques. Visit us and leave a comment at our stress management training blog where a free gift awaits you.
Article Source: ArticlesBase.com - Reviewing Stress Management Techniques
Stress Reduction Technique
stress reduction technique
Quick morning stress reduction???
My GP has diagnosed me with the following minor medical condition. In the morning before school, stress (being on time,exam stress e.g.) is harming my health - I am suffering from stomach cramping and nausea.
So far i have responded by waking up 20 mins earlier to reduce time stress, but are there any quick stress relief techniques/activities i could do before school in this time frame??
thanks
sleep at 8pm and wakeup 7am the do some excersise run 1km i think you will feel active and after runing you have to take apple juice
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