Let's think about how each technique helped you :
-Deep breathing in Stressful Situations: We often get caught up in the moment and tend to not breathe with our lungs. One session of this for me really gets me to start breathing like this on a normal basis. My mind fills clearer and relaxed.
-Good Humor Box: Who doesn't have a good story to tell. Something you instantly think of and you just get that smile on your face. Think of a couple funny stories or events that happened throughout your life. Keep telling yourself them over and over. And when something gets stressful bring out those memories a good laugh always helps.
-Chanting: Like I said before, I am always saying positive things to myself over and over. When I have a negative thought I always turn it around to a positive so I make my mind think like that. The only thing I find odd or just does not work for me is putting it to music. I did not find this technique useful to me compared to others.
-Change your mind of perception: Your perception will always be different than someone elses. But if you are seeing a situation as stressful try to change your outlook and how you view it.
Your mission this week:
- to understand the long-term effects of stress on your body and how they can affect the quality of your life
- to identify body signals that tell you when you brain is reacting to stress
- to learn several ways to calm your mind and relax your body
1. heart beats more rapidly- if healthy and no heart problems the heart rate will go back to normal. if you have heart disease you may experience chest pain.
2. blood pressure increases- high blood pressure can cause blood vessels to weaken. as a result, your risk of having a stroke may increase. Damage to your kidneys may occur.
3. blood vessels in your heart accumulate cholesterol more rapidly- blocked blood vessel increases your chances of having a heart attack. When you exert yourself you may experience chest pain.
4. blood platelets may clump together instead of floating freely: if a clump of blood platelets comes to a blood vessel in the heart narrowed by cholesterol, the platelets may clog the vessel, resulting in a heart attack.
5. body's ability to resist contagious diseases decreases- you may be more likely to develop a cold, the flu, or strep.
6. autoimmune disease, may get worse- likely to increase. Rheumatoid arthritis, psoriasis, MS, ulcerative colitis, & Crohn's disease.
7. wound healing slows down- cuts or surgical incisions may need more time.
As we age it is obvious that we slow down as individuals, but did you know stress can also detract from your enjoyment of life & shorten your lifespan? If you can slowly try each day to eliminate your stress you are better off. Stress can really put a strain on life and harm you in the end. Pay attention to your signals of stress. They will be more apparent than you think. You will notice you will start to get antsy, fits clenched (along with teeth), angry, hot headed, etc. But there are Stress Coping Techniques in which can help you.
-Body Awareness--Tension
-Body Awareness--Relaxation
-Progressive Muscle Relaxation
So, what is Body Awareness-Tension become aware of your body signals. Think of the messages your body sends you through out the day, you may choose not to pay attention to some, but there are others you need to pay attention too. Your body is alerting you of your body's needs. There is a little exercise that you can do. Sit in a comfortable position and take two deep breaths in, think of something that causes you stress. When you think of that stressful situation how does that make your whole body feel? Do you feel different than before when you were relaxed? Being aware of how situations make you feel is very important.
Body Awareness-Relaxation this technique helps you realize how your body feels when you are at ease. You want to tense up each part of your body, scrunch up your face, clench your fists & toes. Now, take a deep breathe in and relax every inch of your body. Everything you tensed up before is now relaxed and you have a clear mind. Give yourself enough room because you want to stretch out each body part to the fullest.
Progressive Muscle Relaxation stress coping method that targets the muscles that serves as stress indicators. Once you target these muscles you can help them attain a state of relaxation. You tense up each part of your body only to relax them once finished. It is teaching you to feel the difference of being tense vs. relaxed.
For these stress techniques there is muscle that all goes with it. Once I find the link I will post in my next blog for you to listen to the music to go along with it.
A little final note before we go. Go for a walk and walk whenever you can. This can also help make you feel happier and calmer.
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