Showing posts with label stress relief. Show all posts
Showing posts with label stress relief. Show all posts

Friday, December 3, 2010

MUSCLE RELAXATION- A TRANQUILIZER

By progressive muscle relaxation technique, you can get relief from panic caused by stress within few minutes. Yes! It is possible. Now you can alleviate the job stress, work load stress, conflicts, frustration, exhaustion, anxiety and aggression etc.


What is Progressive Muscle Relaxation?
It is an effective and widely used strategy for stress relief. It involves a two-step process in which you systematically tense and relax different muscles of your body.


What are its benefits?


  • Progressive muscle relaxation gives you an intimate familiarity with how your different muscles of body get tense and relax. This cognizance helps you spot and counteract the first signs of the muscular tension that leads stress.
  • As your body relaxes, so will your mind. Big achievement!
  • You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.
  • By knowing these techniques, you can feel a change, a good change in your life.

Requirement:


  • A few minutes
  • A place to stretch out
  • Know how to deep breathe.
  • Know the sequence of muscle relaxation sequence:


Right foot,Left foot,Right calf,Left calf,Right thigh,Left thigh,Hips and buttocks,
Stomach,Chest,Back,Right arm and hand,Left arm and hand,Neck and shoulder,Face.
You have to practice this technique in this sequence.
Start from right foot.


Procedure:


  1. Loosen your clothing, take off your shoes and get relax.
  2. Close your eyes and relax your body by bringing in mind the most beautiful moment of your life. Keep yourself for one minute in this imagination.
  3. Open your eyes and practice deep breathing- breathe in and out in slow, deep breaths for two minute.
  4. Now shift your attention to your right foot. Take a moment to focus on the way it feels.
  5. Slowly tense the muscles in your right foot. Squeeze it as tightly as you can. Hold for a count of 10.
  6. Now slowly relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
  7. Stay in this relaxed state for a moment. Breathe deeply and slowly.
  8. Now shift your attention to your left foot. Follow the same procedure of muscle tension and release.
  9. Stay in this relaxed state for a moment. Breathe deeply and slowly.
  10. Follow this procedure with different body parts as described in the sequence of muscles body relaxation like legs, abdomen, back, neck, face.
Try it must! It really works.







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Wednesday, December 1, 2010

STRESS MANAGEMENT THROUGH DEEP BREATHING

Learning effective ways to relax may not be as easy as it sounds, but the logic is simple: Feeling stressed and being relaxed are not compatible responses. If one can become relaxed, the feeling of stress will be diminished.
There are many techniques that prove helpful in the removal of stress. Today I shall discuss  most effective and powerful way of Deep Breathing to check the stress. The importance of this technique is:
  • It’s easy to learn. No tactic is required.
  • It can be practiced almost everywhere.
  • This is a quick way to get rid of stress.


Requirement:
  • A few minutes
  • A place to stretch out


How to practice:
Remember! You have to breathe deeply from the abdomen and shallow breath from upper chest.
  1. Warm up yourself by shaking yourself and saying that you know how to control your stress and in few minutes, you will oust it.
  2. Sit comfortably with your back straight.
  3. Put one hand on your chest and other on your stomach.
  4. Now breathe in through your nose. The hand on your stomach should rise and the hand on chest moves little.
  5. Exhale through your mouth and push out as much air as you can while contracting your abdominal muscles. The Hand on your stomach should move in more than the other hand as you exhale.
  6. Continue to breathe in through your nose and out via your mouth. Try to inhale enough so that your lower abdomen rises and falls as well.
  7. Count slowly as you exhale.


Note: If it is hard to do this exercise while sitting up, try lying on the floor. You can put a small book on your stomach instead of your hand.
I am sure you will get benefit to know the actual and easy method of deep breathing. 
Try is must!






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Wednesday, November 10, 2010

Turning Threat Into Challenge

There are bundles of techniques to cope with stress. To me , turning threat into challenge is most effective and result producing strategy.
A stressful situation might be controllable if we treat it as a challenge. When we take a challenge, we automatically focus on ways to control it and try to use our whole potential and energy. At the end, we win the battle against stress.
Yes! it works. You should try it to challenge me.


For instance, If you have a load of work at your office and you are under stress whether you can complete it or not in a given time frame. At this time, you should put aside all your confusions and apprehensions. Take your that day's work as a challenge.At the moment of taking it a challenge, you will find your mind as a razor sharp mind. There will be many more alternatives and ways to finish your assigned work in front of you. Choose the best and start work. Best Of Luck!
When you have finished, you will be surprised that your stress is no more. You are  fresh and relaxed now.  Great!







STRESS SCALE

Stress can be productive or destructive, depending on what type of stress it is, and how much stress you may be dealing with at any given time. Evaluate the following stressors according to what you have experienced in the past year. 
Here is the scale through that you can calculate the intensity of your stress and predict how much are you prone to stress.


 SCALE
  • 100 ________DEATH OF A SPOUSE
  • 73_________DIVORCE
  • 65_________MARITAL SEPARATION FROM SIGNIFICANT OTHER
  • 63_________DETENTION IN JAIL OR OTHER INSTITUTE
  • 63_________DEATH OF A CLOSE FAMILY MEMBER
  • 53_________MAJOR PERSONAL INJURY OR ILLNESS
  • 50_________MARRIAGE
  • 47_________BEING FIRED AT WORK
  • 45_________MARITAL RECONCILIATION WITH MATE
  • 45_________RETIREMENT FROM WORK
  • 44_________MAJOR CHANGE IN THE HEALTH OR BEHAVIOR OF A      FAMILY MEMBER
  • 40_________PREGNANCY
  • 39_________SEXUAL DIFFICULTIES
  • 39_________GAINING A NEW FAMILY MEMBER (BIRTH, ADOPTION OR OLDSTER MOVING BACK IN)
  • 38_________MAJOR CHANGE IN FINANCIAL STATE (WORSE OFF OR BETTER OFF)
  • 37_________DEATH OF A CLOSE FRIEND
  • 36_________CHANGING TO A DIFFERENT LINE OF WORK
  • 35_________MAJOR CHANGES IN THE NUMBER OF ARGUMENTS WITH SPOUSE (EITHER A LOT MORE OR LESS THAN USUAL REGARDING CHILDREARING, PERSONAL HABITS, ETC.)
  • 31_________TAKING ON A MORTGAGE, GREATER THAN $10,000 (PURCHASE OF HOME, BUSINESS, ETC.)
  • 30_________FORECLOSURE ON A MORTGAGE OR LOAN
  • 29_________MAJOR CHANGES IN RESPONSIBILITIES AT WORK (PROMOTION, DEMOTION, LATERAL TRANSFER)
  • 29_________SON OR DAUGHTER LEAVING HOME (MARRIAGE, ATTENDING COLLEGE, ETC.)
  • 29_________IN-LAW TROUBLES
  • 28_________OUTSTANDING PERSONAL ACHIEVEMENT
  • 26_________WIFE BEGINNING OR CEASING WORK OUTSIDE THE HOME, BEGINNING OR CEASING FORMAL SCHOOL
  • 25_________MAJOR CHANGE IN LIVING CONDITIONS (BUILDING A NEW HOME, REMODELING, DETERIORATION OF HOME OR NEIGHBORHOOD)
  • 24_________REVISION OF PERSONAL HABITS (DRESS, MANNERS, ASSOCIATIONS, ETC.)
  • 23_________TROUBLES AT WORK (BOSS OR CO-WORKERS)
  • 20_________MAJOR CHANGES IN WORKING HOURS OR CONDITIONS 20_________CHANGE IN RESIDENCE
  • 19_________CHANGING TO A NEW SCHOOL
  • 19_________MAJOR CHANGE IN USUAL TYPE AND/OR AMOUNT OF RECREATION
  • 19_________MAJOR CHANGE IN CHURCH ACTIVITIES (LOT MORE OR A LOT LESS THAN USUAL)
  • 18_________MAJOR CHANGE OF SOCIAL ACTIVITIES (CLUBS, DANCES, MOVIES, VISITORS, ETC.)
  • 17_________TAKING ON A MORTAGE OR LOAN LESS THAN $10,000 (PURCHASING A CAR, TV, FREEZER, ETC.)
  • 16_________MAJOR CHANGES IN SLEEPING HABITS (LOT MORE OR LOT LESS, OR CHANGE IN PART OF DAY WHEN ASLEEP)
  • 15_________MAJOR CHANGE IN NUMBER OF FAMILY GET-TOGETHERS (LOT MORE OR LESS THAN USUAL)
  • 15_________MAJOR CHANGES IN EATING HABITS (LOT MORE OR A LOT LESS FOOD INTAKE, OR VERY DIFFERENT MEAL HOURS OR SURROUNDINGS)
  • 13_________VACATIONS
  • 12_________CHRISTMAS
  • 11_________MINOR VIOLATION OF THE LAW (TAFFIC TICKETS, DISTURBING THE PEACE)
          __________TOTAL SCORE


    Result
    Stress and Illness
     The key variable between stress and possible illness is how effectively you are able to handle stressful experiences and your ability to exercise and decrease you internal stressor.

     Score above 300:
    Statistically, 40% to 50% of people who score above 300 may become ill within the year, due to their immune system shutting down.

    Score below 200:
     Only 5% to 10 % of people who score below 200 experience such problems or illness.