Alternative Methods for Stress Relief : Herbal Supplements

In addition to exercise, meditation, yoga, progressive muscle relaxation, and all the other techniques explained in this blog, herbal supplements can be an alternative way in helping to manage stress. Some people use herbal supplements such as valerian, kava, gingko, St. John's Wort, and chamomile to relieve stress symptoms such as anxiety and insomnia. But supplements like these can be sold with limited or no research on how well they work. Talk with your doctor if you are taking supplements, especially if you have another health condition. Some of these supplements can actually decrease the effectiveness of certain medications so it very important to get all your facts stratght before taking a supplement. Feel free to click on the links above to find out more. 

Massage Therapy for Stress Relief

            Americans are looking to massage for more than just relaxation these days. Massage therapy can be effective for a variety of conditions, including arthritis, lower back pain, insomnia, headaches, anxiety, circulatory problems, and recovering from a sports injury. Because stress can cause muscle tension, massage is just another one of the many ways to help deal with it.

 Because I do not have access to a personal masseuse every time I am feeling stressed, I use my foam roller as a means to get the same effect for free in the comfort of my own room. I tend to hold a lot of stress in my back and neck and the foam roller is that instant fix when I need some relief. Another way to help relieve tension in the neck/ shoulder area is to use a ball (tennis, golf, etc.) placed in the palm of your hand to help relax the muscles. This article that I found on Webmd also has some great tips for relieving stress in specific areas of the body including the eyes, hands and feet. http://www.webmd.com/balance/stress-management/features/massage-therapy-stress-relief-much-more 

Go ahead and give massage therapy and hopefully you will experience the instant relaxation that so many of us already experience.

Dealing With Stress In a Negative Way

             

             Many people deal with stress in unhealthy ways, and as a consequence experience negative impacts on their health. Some common unhealthy ways of dealing with stress include consuming too much caffeine, smoking (cigarettes and marijuana), drinking in excess, compulsive spending, and emotional eating. Some health risks than can result from dealing with stress in these ways may include depression, diabetes, hair loss, heart disease, hyperthyroidism, obesity, obsessive compulsive or anxiety disorder, sexual dysfunction, tooth and gum disease, and ulcers among others things. To avoid dealing with stress in this manner it is important to be aware of your personal tendencies and also the warning signs and symptoms of stress. A lot of times people will not admit or know they are stressed therefore not knowing how to properly deal with it. The following is a list of “Stress Warning Signs and Symptoms” from http://helpguide.org/mental/stress_signs.htm (**Please click on the link for a more in depth helpguide for stress)

Stress Warning Signs and Symptoms

Cognitive Symptoms

• Memory problems
• Inability to concentrate
• Poor judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying

Emotional Symptoms

• Moodiness
• Irritability or short temper
• Agitation, inability to relax
• Feeling overwhelmed
• Sense of loneliness and isolation
• Depression or general unhappiness

Physical Symptoms

• Aches and pains
• Diarrhea or constipation
• Nausea, dizziness
• Chest pain, rapid heartbeat
• Loss of sex drive
• Frequent colds

Behavioral Symptoms

• Eating more or less
• Sleeping too much or too little
• Isolating yourself from others
• Procrastinating or neglecting responsibilities
• Using alcohol, cigarettes, or drugs to relax
• Nervous habits (e.g. nail biting, pacing)

Progressive Muscle Relaxation

        Have you ever had back or neck pain when you were anxious or stressed out? One of the ways your body responds to stress is through muscle tension. Progressive muscle relaxation is a method that involves tensing specific muscle groups then relaxing them to create awareness of tension and relaxation. It is termed progressive because it proceeds through all major muscle groups, relaxing them one at a time, and eventually leads to total muscle relaxation.

I learned PMR in the Relaxation Techniques course here at WSU and through practicing it I have discovered that I hold a lot of tension in my jaw and neck. I often will practice progressive muscle relaxation before bed to physically relax my body. When you go to bed your body may still be tense from your day’s stressors, and if you do not relax you may find it harder to fall asleep and get a good nights sleep. 

The following is an example of a PMR routine from (http://www.amsa.org/healingthehealer/musclerelaxation.cfm). When first starting out it may be helpful to follow an audio recording (or video from YouTube) until you feel comfortable with the ques and order of muscle groups. Remember when practicing PMR you should never feel uncomfortable or sharp pain. Hope this helps!

---

Step 1. Assume a comfortable position. You may lie down; loosen any tight clothing, close your eyes and be quiet.

Step 2. Assume a passive attitude. Focus on yourself and on achieving relaxation in specific body muscles. Tune out all other thoughts.

Step 3. Tense and relax each muscle group as follows:

• Forehead - Wrinkle your forehead, try to make your eyebrows touch your hairline for five seconds. Relax.
• Eyes and nose - Close your eyes as tightly as you can for five seconds. Relax.
• Lips, cheeks and jaw - Draw the centers of your mouth back and grimace for five seconds. Relax. Feel the warmth and calmness in your face.
• Hands - Extend your arms in front of you. Clench your fists tightly for five seconds. Relax. Feel the warmth and calmness in your hands.
• Forearms - Extend your arms out against an invisible wall and push forward with your hands for five seconds. Relax.
• Upper arms - Bend your elbows. Tense your biceps for five seconds. Relax. Feel the tension leave your arms.
• Shoulders - Shrug your shoulders up to your ears for five seconds. Relax.
• Back - Arch your back off the floor for five seconds. Relax. Feel the anxiety and tension disappearing.
• Stomach - Tighten your stomach muscles for five seconds. Relax.
• Hips and buttocks - Tighten your hip and buttock muscles for five seconds. Relax.
• Thighs - Tighten your thigh muscles by pressing your legs together as tightly as you can for five seconds. Relax.
• Feet - Bend your ankles toward your body as far as you can for five seconds. Relax.
• Toes - Curl your toes as tightly as you can for five seconds. Relax.

Step 4. Focus on any muscles which may still be tense. If any muscle remains tense, tighten and relax that specific muscle three or four times. 

Step 5. Fix the feeling of relaxation in your mind. Resolve to repeat the process again.

Remember, people respond differently to various activities. Some feel pleasant or refreshed, and others feel calm and relaxed after an activity like this one. Some people notice little change the first time, but with practice, their control increases - as well as the benefits. If you practice this activity, your relaxation should increase.

Tips to Manage Stress over the Holidays

With the holiday season approaching us very soon, it is important to note that it can be a joyous time of year, yet stressful at the same time. There are plenty of tips out there that can help ease your stress so you can enjoy the season. The holidays are all about spending time with family and friends, and with that comes get-togethers and parties. Some tips to help you avoid being overwhelmed are to ask others to bring their favorite dishes, buy foods somewhat prepared so you are not cooking everything from scratch, and to cook and freeze foods ahead of time.  When scheduling time with family and friends, make sure to allow enough time to relax and not over schedule. Allow time for yourself and do things you enjoy. Another source of stress that everyone faces is finding the perfect gift for someone. We not only buy gifts for our family and friends, but we are all pulled into playing yankee swaps, and secret santas with every group of people we are associated with. Instead of stressing just simply ask people what they want, shop early so you are not rushing around, and stick to a budget.

 After new years all we hear about is how people are going on diets because they have eaten like pigs since Thanksgiving. Instead of feeling like this come January, avoid overeating and overdrinking,  avoid starving yourself for days in order to have that huge holiday meal, and continue exercising.

 Feelings of sadness, loneliness, and anger can intensify when contrasted with the joy expected for the holidays. Try not to set your expectations too high, everything does not have to be perfect and go to plan, and focus on the good rather than the bad. If you take away some of these tips, I am sure you will see a reduction in your stress levels over the next couple months. http://my.clevelandclinic.org/healthy_living/Stress_Management/hic_Managing_Holiday_Stress.aspx

Please click the following link for

10 Tips to Help Prevent Holiday Stress and Depression Link

Meditation

Meditation has been used for thousands of years and has recently become popular for relaxation and stress reduction. Anyone can practice meditation, it’s simple, inexpensive, and doesn’t require any special equipment. It can give you a sense of calm, peace, and balance which can help you get through the day. The whole basis for meditation is to focus your energy and attention on one thing and not let your thoughts or anything else enter your mind to distract you. It can help you emotionally to reduce stress by gaining a new perspective on stressful situations, building skills to manage your stress, increase your self-awareness, focus on the present, and can help reduce negative emotions.

            There are many variations of meditation, but they all focus around four main elements. These elements include focusing your attention, relaxed breathing, a quiet location, and a comfortable position. You can do the traditional form of meditation, similar to the picture above, or learn to use the same principles to create a form suitable for you. As long as you are focusing your attention on one thing and not letting outside distractions or your thoughts get the best of you, then you are doing meditation. For me personally I use crocheting as a way to reduce my stress. Whenever I am feeling stressed out I take a few minutes just to sit in my room and only focus on my crocheting. I have also used coloring and drawing to help control stress. I still use the traditional form of meditation before bed to help me clear my head and help me relax. To learn more about meditation please click the following links...
http://www.how-to-meditate.org/ 

http://www.mayoclinic.com/health/meditation/HQ01070/NSECTIONGROUP=2 

Laughter is the Best Medicine

         Whether you're laughing at the newest episode of modern family, or at your favorite comedian, laughter does you good. It is a great natural stress reliever and actually has short term and long term benefits. A laugh not only lightens your load mentally, but actually induces physical changes within the body. Laughter enhances your intake of oxygen stimulating your heart, lungs, and muscles, and increases the endorphins that are released by your brain. On a more long term note, laughing can have effects on your immune system, pain levels, and personal satisfaction. Generally when you laugh, your in a positive mood, and positive thoughts release neuropeptides that help fight off stress and potentially more-serious illnesses. It can also ease pain because laughing causes the body to release its natural pain killers. You don't have to do research on how laughing can alleviate stress because we all know how good it makes us feel. For more information please click the following link http://www.mayoclinic.com/health/stress-relief/SR00034.


These are a few of my favorite YouTube videos that are sure to make you chuckle. 

• Baby giving the evil eye 
• 3 year old walks in on parents.... 
• David after dentist 
• Kid dancing to Apple Bottom Jeans