Stress

Article written by Joy.

Stress is something we are all much too familiar with in modern society and it can have longterm effects on our overall health..

Physiological effects of stress:
- increased heart rate, blood pressure.
- glycogen conversion to glucose, increased blood sugar levels.
- dilation of bronchioles.
- decreased digestive system activities.
- decreased urinary output.
- changes in blood flow patterns(more to brain, heart, skeletal muscles)
Prolonged stress leads to various 'stress related' illnesses: high blood pressure, insomnia, digestive problems, headaches, depression and some immune system diseases. Tiredness and no energy are the results when we can't meet the body's increased need for vitamins and minerals during stress.

Good stress?

Most of us need at least a certain amount of stress to keep us 'feeling alive', moving and 'on-the-go'. When stressors keep us constantly in the 'fight or flight' response, disease is the result.

Stressors:

Identifying stressors allows us to put coping mechanisms in place. Take a few moments to consider the amount of stress in your life and the impact it has on your quality of life. Make a note of external stressors (sudden death of a friend, money problems, work or relationship problems, deadlines, accidents etc.) and internal stressors, mostly caused by the way you deal with situations eg. not planning or not leaving ample time, trying to do too much, not delegating, wanting to control everything etc.

Often we cannot change the external stressors, but self-empowerment and realistic perceptions are within everyone's reach and enable us to cope with stress in a positive and life enhancing way.

The following are a few exercises which can aid in coping with stress:

Breathing:
Inner and outer connections:
Breathe deeply and slowly, imagine your breath coming through your heart, as you exhale direct your breath through your feet and into the ground. Inhale again, imagining your breath coming through your feet and exhale, sending the breath out through your heart and out into the world in all directions. Inhale through the heart and exhale, sending the breath out through the top of your head. Inhale through the head and out through the heart.
Repeat this sequence for as long as it takes you to become calm, centred and to feel connected and grounded.

Counting breath:
In a comfortable position, breathe deeply and slowly until you are ready to start counting. Inhale to the count of 4, hold the breath for a count of 4, exhale for a count of 6, hold for a count of 2 without breathing in. Repeat the combination of 4 in, hold for 4, out for 6, hold for 2 breaths until you feel calm and collected.

Massage:
Hand massage:
Start by making a fist and then opening the hand, really putting stretch into it. Bend back and stretch the four fingers on one hand. Repeat on the other hand. Massage the back of both hands with a pressure glide, as well as circular movements. Pinch firmly around the edge of the hands, including the fingers. Massage the palm of the hands with a circular motion as well as pressure glides from side to side. If you bend the fingers onto the palm, the ring finger will touch an acupressure point, which you should press firmly a few times. You can massage the wrists before ending off by washing your hands together and then shaking 'dry'.

Visualization:
Using the brains creative ability to relax:
Find a quiet spot to sit comfortably. If possible close your eyes, imagine a relaxing landscape or cool environment eg. a garden or a cave, note the colours, scents and sounds that come to mind, spend as long as you like there and return to 'daylight' by taking a few deep breaths and slowly opening your eyes.
Visualizations using water are particularly relaxing, think about swimming in a secluded pool in a mountain, standing underneath a waterfall, swimming with dolphins, drinking from a clear mountain stream..

There are many ways to combat stress, taking regular physical exercise and following a healthy diet are effective tools for having less stress in ones life and practising yoga, tai-chi and/or meditation can also assist in making one more relaxed and focussed, thus less stressed and much more productive.