June 2006
Stress By Any Other Name...
Numerous scientific studies have shown that negative responses to excessive pressure and stress directly affect the internal physiological processes of the individual. (See last month's edition of this newsletter for information on the prevalence of stress and its effects on the body.)
Stress also has a profound effect on our effectiveness at work. Its impact reduces perceptual clarity, impairs decision making, is detrimental to effective communication and blocks our ability to be creative. Needless to say, when we’re stressed, we’re not at our best.
So, whether you call it strain, job pressure, strain, tension, family problems, distress, anxiety, coping with real or imagined change, financial concerns or problems with balancing work with the rest of our lives - it's still stress!
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| Eliciting the Relaxation Response |
Last month's newsletter described this mechanism, which the body uses to control the effects of stress in everyday life, as well as to help to revitalize the mind. Effective methods include:
- Meditation: This technique teaches you to focus on a word or phrase while sitting comfortably, taking note of your breathing patterns, and relaxing your muscles. Meditation is usually practiced once or twice a day. Scientific studies have shown that the technique results in physiological changes "in the moment" and that the beneficial results persist for several hours after.
- Progressive muscle relaxation: This technique teaches you to relax your muscles through a two-step process. First you deliberately apply tension to certain muscle groups, and then you stop the tension and turn your attention to noticing how the muscles relax as the tension flows away. Through repetitive practice, you quickly learn and distinguish the associated feelings of a tensed muscle and a completely relaxed muscle. With this simple knowledge, you can induce physical muscular relaxation at the first signs of the tension that accompanies anxiety.
- Guided imagery: This includes a variety of techniques with a central theme of working with imaginary sensations including visual, auditory, feeling, smells and taste. The idea is to have the body respond to non-verbal suggestions.
Meditation, progressive muscle relation and guided imagery are available in classes offered through a variety of health care settings and holistic health centers. Other good ways to find out if any of these techniques might be beneficial for you is to access books or tapes available in bookstores or on the Internet at sites such as the one provided through the Mind Body Medical Institute at www.mbmi.org.
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| How to Short Circuit Stress |
There are at least three major categories of methods to help alleviate stress. These are:
- Changing our lifestyle
- Changing our thinking
- Changing our behavior
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| Changing Our Lifestyle |
Simple lifestyle changes or techniques may be an excellent first step.
Here are some ideas: |
Diet
- A well-balanced diet is essential to preserving health and helping reduce stress.
- Certain foods and drinks act as powerful stimulants. Although pleasurable in the short run, they may be harmful in the long run, causing the release of adrenaline. So, limit your consumption of caffeine - including coffee, soda and other caffeinated beverages - and alcohol.
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Exercise
- Research has shown that physical exercise is one of the best tension relievers.
- It not only improves cardiovascular function, but also provides an outlet for negative emotions such as frustration, anger and irritability, thereby promoting a more positive outlook and mood.
- It improves mood by producing positive biochemical changes in the body and brain. Regular exercise reduces the amount of adrenal hormones the body releases in response to stress. It also signals your body to release greater amounts of endorphins, a powerful pain-relieving, mood-elevating chemical, lifting your mood.
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| Use Your Benefits - Value Options May Help |
For immediate help in coping with stress, calling ValueOptions may be the best place to start.
The program is offered at no cost to you and is completely confidential.
You can reach a counselor 24 hours a day, seven days a week by calling:
1-800-997-4841. |
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