Your Health strategies

Nowadays Stress Relaxation Techniques should be a part of everyday life to overcome stress … After all, daily stress is a part of most people’s lives. For example; If you’re very young and going to school there’s the stress of fitting in with your friends and exams.  When you get older there’s the pressure of finding a career, work related stress, financial independence and raising a family.  As you age your body’s defense system doesn’t work as well.  Unfortunately, this same defense system is greatly affected over time by stress.  In other words … Placing yourself in positions of Stress with very little Stress Relief will cause your immune system to age prematurely.  Stress is also linked to illnesses including heart disease, high blood pressure and Alzheimer’s just to name a few.

Stress and Premature Aging

A study published by National Academy of Sciences found that stress can cause a person’s immune system to age prematurely.  The study discussed the caps on the end of chromosomes called telomeres.  As a cell divides the telomeres in that cell shorten.  When the telomeres become too short the cell can no longer replenish itself. This is why we age, and the reason we are unable to live forever.

The research showed a test that checked the telomeres and stress levels of 58 healthy pre-menopausal women.  The results were amazing.  On average, women that experience constant stress had an immune system 10 years older than their current age.  Although the study explained they weren’t exactly sure of the impact they did have a very plausible theory that Hormones released during stress are shortening the telomeres and cutting the life span of cells.  Imagine for a moment the number of illnesses your body will attract if your immune system is permanently compromised.

The Good News on Stress and Relaxation Techniques

Being aware how stress affects the body is the first part.  The second comes through finding real positive Natural Stress Relief Techniques.  The greatest ways to get control of stress come from surrounding your self with friends and family, maintaining a positive outlook, consistent exercise and effective relaxation techniques. 

Effective Relaxation Techniques should include: Relaxation Breathing Techniques, guided meditation/ stress relief CD’s, Relaxation Programs and Visualization Techniques.  Each method is a great way to release any built up tension and prevent the effects of long term stress.  This combined with a healthy diet and adequate sleep will make all the difference to you living a long and healthy life.

Stress can be a confusing creature and affects many different people in a variety of ways.  Many people consider stress as negative yet in reality stress is a positive or negative change that creates mental, physical or emotional strain.  It can be as simple as something we do outside the norm to constant pressure that affects our health and wellbeing.

To simplify, stress is separated into 3 different areas and methods of stress relief can be applied to one and sometimes all.

Here are the different categories of stress we experience:

—> Acute Stress – This is the most common form of stress and is short lived stress that can be either positive or negative.  An example of positive acute stress would be riding on a roller coaster or doing something that feels exhilarating.  An example of negative acute stress would be meeting a deadline, loosing an important deal or having a small accident in your car.  Although acute stress is short lived if you experience several types of acute stress in one day it is important to find successful stress relief techniques to release any tension.  There are many natural stress relief techniques you can use to release tension like; socializing with friends, reading a book, taking a hot bath or relaxing in front of the T.V. 

—> Episodic Acute Stress – Episodic acute stress comes from a constant series of negative stress, constant worry, poor time management, excessive competitiveness, general impatience and from over committing.  Episodic stress is brought on by the individual as a reaction to their environment and situations placed upon them.  A person that experiences episodic acute stress may always worry about the worst case scenario (and usually attract it). They may think they have to be the best at whatever they do and experience tension when they aren’t or they may simply be the person that finds it hard to say no and over commits themselves.  It is important to find a way to identify the cause of the stress and find methods to break the cycle of stress.  Stress relief techniques range from listening to meditation/ stress relief CD’s, Stress Relief Programs that can help identify the cause and offer solutions and seeking professional advice.   Working with a person that experiences episodic acute stress takes time and patience as it is more intense than acute stress.

—> Chronic Stress – Chronic stress is the type of stress that wears people out, day after day, year after year.  It is the type of stress that destroys lives, families and causes permanent damage.  It is the stress people face when they are in job or career they hate (but feel they cannot leave), a marriage where they are unhappy, a violent long term relationship and a lifestyle that crushes their individuality and independence.  Chronic stress can create major change to an individual’s personality, outlook or deep seated beliefs. Chronic Stress is responsible for suicide, violence, and other terminal illnesses. One of the worst aspects of Chronic Stress is people simply get used to it or give up and it becomes an everyday reality. Chronic stress is often difficult to treat and definitely cannot be changed overnight.  Within certain families it may take generations to break the cycle of chronic stress and may require long term consultation, combined with specific stress relief techniques to overcome the long term issues.

The light at the end of the tunnel

On a positive front most people experience the first 2 types of stress that can be easily overcome.  By using a variety of stress management techniques you can develop skills to help you to release your unwanted tension and stress at will.  A good stress relief program will show you specific methods to overcome and deal with stress in the future.  Even something simple as relaxation breathing techniques or visualization techniques can have massive short term and long term benefits.

Unless your name is Bruce Willis there’s a pretty good chance you won’t be called out to save the world.  But you and Bruce do have something in common.  You both know what it’s like to experience overwhelming stress and you both need to have a good stress relief escape plan to deal with it.

You see, stress (especially chronic stress) can be so draining on your life and lifestyle.  If left unattended it can slowly affect your mind, body and eventually your spirit.  With this in mind it is important to understand and acknowledge when you’re under stress, and as mentioned earlier have a really good stress relief plan.

Listen to your body’s Stress

The first step is to pay attention to your body and its messages.  Here are some of the tell tale signs of stress:

—> You find yourself getting angry easily and acting short at others,

—> You feel tension building up around your shoulders and temple,

—> It’s becoming hard to sleep at night or you need drugs or medication to sleep

—> You’re grinding your teeth when you’re sleeping

—> You constantly feel tired

—> You’ve had a cold or flu for ages and can’t seem to shake it.

All of these may be signs you’re stressed and need relaxation techniques to experience relief.

Have a Game Plan for Stress Relief

Let’s face it, we all experience stress in our lives, but the key is to manage it before it builds up too much and causes damage. Here are some of the natural stress relief techniques you can include in your stress relief plan:

—> Avoid negative stress – If you know that you’re going to place yourself in a stressful situation in the first place you can just say ‘No’.  Many people do this in their work environment by over committing themselves.

—> Relaxation breathing techniques – This is a good way of eliminating your stress instantly.  Check out this technique here.

—> Stress relief CD / Meditation CD – A Relaxation / Meditation CD will guide you through a set process for relaxation.  This should be used regularly for maximum benefits.

—> Regular Exercise – This is great at dealing with stress (especially for men).  If you haven’t exercised for a while it’s important to start with low intensity and build up over time.  For maximum benefits you should also change your diet to eat heaps of healthy food.

—> Visualization techniques for relaxation – If you find it difficult to sleep at night then visualization techniques could be just the thing.  You may learn how to do this or be lead through a process by using a stress relief program or meditation CD.

—> Stress relief program – A good stress relief program will include a process for meditation, stress relief techniques and a journal to record your thoughts and progress.

—> Other stress management skills – This includes spending time with friends, time saving solutions, taking a hot bath, reading a book and watching a movie/ your favorite show.

Set aside time for stress relief today … you never know when you might have to go out and save the world after all

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Stress Relief Techniques … If you don’t do them will you get fat? When doing a little research on the subject I have come to believe there is a solid link between the 2.

You see, our body contains a system called the neuroendocrine system which activates a series of hormones whenever we feel threatened or stressed.  Many years ago this system was useful to assist us in fleeing when there was danger near. 

The Hormones released include adrenalin (for the burst of energy), corticotrophin releasing hormone (CRH) and Cortisol (helps us to replenish our bodies after the stress has passed).  The downside is Cortisol can hang around in our system for a while after the stress and cause your appetite to increase.

This system is great when you’re under physical danger but isn’t so good on the everyday stress that we all face like paying the bills, work pressure and family pressures.  In other words your neuro-endocrine system can’t tell the difference between non-physical stresses and still responds with the need to replenish your system – or eat.

By listening to the messages from the neuro-endocrine system can not only lead to weight gain, but also leads to visceral fat which is fat that lies around the stomach area of the body and increases the rate of heart disease and diabetes.

What does that all mean?  Put simply, if you experience stress you are more likely to gain weight.  This is interesting when you consider more people are under stress today than 30 years ago and we currently have a record obesity rate.  Interesting.

It all comes back to Stress Relief Techniques and playing a part in learning how to

a) Release built up Stress

b) Developing new methods for handling Stress

There are many forms of Natural Stress Relief available to show you how to handle stress more effectively and release built up stress.  There options available include: Stress Relief CD’s, Relaxation Programs, Stress Management Activities and Relaxation Breathing Techniques.  Whether you like it or not stress is in everyone’s life. It’s more a question of how you handle it.

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Statistics don’t lie. Research suggests that work related stress is a killer. According to the World Health Organization, 80 to 90 percent of all illnesses are either directly or indirectly caused by stress.

In another study, researchers found that more than 50 percent of employees would be willing to take a day off work without pay in an effort to feel less stress at work and have more time with their families. 

Further studies have found that the majority of stress that people experience at work is directly related to work issues such as time management, deadlines, and dealing with difficult co-workers.

Fortunately, there are action steps that you can take on a daily basis to eliminate these stresses.

Here are some proven tips for relieving work related stress. 

Watch what You Eat

Avoid eating unhealthy snacks. Eating healthy food can increase your energy.  Reduce Your Caffeine Intake.  Drinking lots of coffee and sodas can increase your stress levels. If you can’t cut out caffeine beverages completely, try to alternate your caffeine intake with healthier beverages or snacks.

Exercise Regularly

Exercise is a great way to relieve stress, so try to take a brisk 10-minute walk during the day, even if it means a walk around the office or building. Walking will help to get your blood moving and give you a mental break from your tasks. 

Stretch Your Body

Stretching helps to relieve stiff muscles, which can hold tension and make you feel more stressed.

Plan Ahead

Getting up 15 minutes earlier, and packing lunches or laying out clothes the night before, can help create a routine and get you organized. 

Breathe Deeply

When we are stressed, we have a tendency to take shallow breaths, which can result in feeling more tension. Start by inhaling deeply through the nose for a count of 4, and then exhaling slowly for a count of 8. This helps to release toxins through your breath. Concentrate on your counting and breath.

Get a Good Nights Sleep

Be sure you are getting enough sleep at night. Not feeling rested can add to your stress level and make you feel more overwhelmed. If you have been experiencing recurring sleepless nights, consult your physician for guidance.

Do Things You Enjoy

Try to do something you love every day to give yourself something to look forward to. Most stress arises due to feelings of life being out of control. By taking time to get yourself organized, and taking care of yourself, you can begin to gain control and ensure that your workday is as relaxed as possible. 

Eliminate Time-Wasters

Make a list of all the things that currently waste your time and reduce your productivity. These can include things like checking your emails, interruptions at your desk, talking too long on the phone, attending meetings, or on a personal level watching TV, getting up late and not prioritizing your day.

Then next to each time-waster write down what you can do to change that. Then put your plan into action today!

The end of Work Related Stress 

The bottom line in how to avoid stress at work is to do work that you love. Don’t be one of the 80% of people that stay stuck in work they hate. This is the worst thing you could do.

Find out what you’re passionate about and then go for it. If that means studying new skills, or finding out more information about how to get into your chosen field, then get started now.

To your great life and health!

A report compiled by NIOSH (National Institute for Occupational Safety and Health) shows indisputable facts that Work Related Stress is the highest cause of stress in today’s society.  The survey shows that one in four people view their jobs as the number one stressor in their life.  It also shows that three quarters of people believe workers have more on the job stress than a generation ago.

The report is a compilation of surveys by several key players in stress reduction and stress management including Northwestern National Life and Yale University. 

The causes of Stress at Work and Work Related Stress were:

—> Working conditions – The location, people you work with, environment, culture and terms of employment.

—> Worker characteristics - Individuals outlook, abilities, personality and coping style.

The NIOSH approach to Stress at Work is to find a balanced approach to the working lifestyle.  It can be defined in 3 basic categories:

—> A balance between work and family/personal life

—> A support network of friends and co-workers

—> A relaxed and positive outlook

Generally, focusing on third strategy will have a massive impact on the first two.  A good method to tackle stress is through relaxation techniques conducted on a daily basis as a method to release built up stress and anxiety accumulated during the day.  Different relaxation techniques including stress relief CD’s, relaxation breathing techniques, stress relief exercises, keeping a journal and physical activity are excellent methods for creating a more relaxed and positive outlook.  The greatest step you could take would be to complete a stress relief program.  An excellent stress relief program should gives specific methods of relaxation, a way of setting and recording relaxation goals and specific stress management techniques to learn and implement.  This combined with a greater respect for work related stress would decrease the overall instances of stress and help to develop a more focused, happy workforce.