Stress can be
defined as a feeling of not being in control, just reacting to events, and an
uncomfortable underlying feeling that you are not coping well. Stress can be a personal thing – what is
stressful for one person can be stimulating for another. Some stress in life is unavoidable but we can
all learn ways of coping when it rears its head.
Recognising Stress in
your Life
Believe it or
not, some stress is good for you. It provides you with energy and motivation
and improves your performance so that you are more likely to achieve your
goals. However prolonged stress can have
a negative effect on your health. It
drains you of energy and leads to stress-related symptoms such as headaches
particularly over forehead and temples; neck, shoulder and lower back pain;
indigestion and digestive complaints; raised blood pressure which increases
your risk of heart disease and stroke; anxiety and poor sleep; and weakened
immunity and skin problems. When you are under pressure the adrenal glands
release extra adrenalin and cortisol which flood throughout your body, in
effect placing it in a state of ‘high alert’.
Self-Help Methods
Luckily a
variety of different forms of stress relief are available, including relaxation
techniques, self-help techniques and complementary therapies.
· Deep
Breathing: When stressed, we tend to
breathe in short gasps which makes the problem worse. Next time you are stressed, try to
consciously bring your breathing back under control. First breathe out every
bit of air that you can. Then slowly breathe in through your nose, as low into
your stomach and abdomen as possible, feeling your tummy expand. Breathe out
through your mouth as slowly as you can.
· 10
Minute Soother: One simple and effective
way to help you cope with stress is to make it a practice to give yourself a 10
minute break at least twice a day. Sit comfortably, close your eyes and clear
your mind. Now try visualising a tranquil scene such as a clear blue sky or a
beautiful forest and feel yourself relax.
· Positive
Relaxation: A number of specialised
methods of relaxation are available such as yoga, meditation or try a
self-hypnosis tape.
· Chart
Your Day: It may be worth looking at how
long you’re spending on different tasks to see if you can manage your time more
effectively. Write a to-do list for the day and then compare this with what you
actually achieve along with the time it took to do each task. Allow yourself more time for tasks which take
the longest time.
· Balance
your Life: If you work with people, make
sure your evenings and weekends include some quiet time alone for meditation or
reading. If you work alone or are out of work, ensure that your leisure time
includes contact with other people. Make sure you get plenty of fresh air at
weekends.
·
Learn
to Say No: Stressed people often have
difficulty saying no. Practice saying ‘No, sorry, I can’t work late tonight’.
Put your own needs first more often and don’t be afraid to say ‘no’. If you are
busy when someone phones, call them back later.
· Exercise: A great stress-buster which releases natural
chemicals called endorphins that help combat the effects of stress. Try to
exercise for half an hour three times a week. Suggestions include going to the
gym, taking a brisk walk every day, cycling, swimming or taking up a dance
class.
· Set
Realistic Goals: Stressed people often
feel trapped in jobs they hate, bad relationships etc. Set achievable, smaller
goals and start to change your life little by little one step at a time.
· Complementary
Therapies: Take a course of
complementary therapy such as Reiki to help restore balance and harmony and
boost inner strength or Reflexology to address the physical symptoms of stress.
Benefits of Stress
Relief
Once you
incorporate these suggestions into your life, the body can start to revert back
to its normal, healthy state. Your heart rate will slow down, blood pressure
will normalise, muscular tension will ease and you will feel fewer nagging
aches and pains, your sleep will improve, you will breathe more easily, your
concentration will improve, you will be more patient with people around you and
you will be less susceptible to illnesses such as colds and flu.
Notes:
1.
Complementary
therapy treatments mentioned in this article (Reiki and Reflexology) are
available with Helen Shortland priced £30 and £28 respectively.
2.
Vitamin/mineral
supplements are available from Little London Herbal Stores, 9 Kings Walk,
Nottingham, NG1 2AE or visit website www.all-ages-vitamins.co.uk
Helen
Shortland is a Reiki Master Teacher, Meditation Teacher and Holistic Therapist
based at Little London Herbal Stores on Kings Walk in Nottingham city centre.
Please ring her on 07748 591690 to book a treatment or visit her website http://helenshortland.com for further information.
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