Understanding the Stress Response (Introduction)
Do you know anybody who always appears calm under pressure? They never appear to have a stressful day. Things that would send you racing around in a frenzy of concern don't appear to bother them at all. What is their formula? How can they keep their cool when everything around them appears to be falling apart?
The answer can be found in how people react to difficult situations.
Let's have a peek at their polar opposite. This individual may appear more familiar to you. You've probably met him or her before. That person in your life who appears to attract stress and difficulty. When you speak to them, their entire world is turned upside down.
They don't understand why they seem to get more than their fair share of stress. The reason they are continuously nervous, anxious, and typically suffering from some stress-related ailment or health issue is simple — their physical and mental health, just like the “cool as a cucumber” individual we just met, is directly tied to how they respond to stress.
You are going to experience stress in your life.
There will be plenty of stressful, high-anxiety scenarios you will encounter regardless of who you are, where you live, your age, cultural upbringing, or socioeconomic demography. Some are unavoidable. That implies you'll have to deal with them. And, for better or worse, how you respond to stress in your life can have a major impact in both your physical and mental health.
Unfortunately, when you allow stress to govern your life, your chances of having the following conditions skyrocket:
• High blood pressure
• Ulcers and upset stomach
• Chronic acid reflux and heartburn
• Elevated blood sugar levels and high blood pressure
• Weak immune system, making you susceptible to colds, flu, and dozens of other infections
• Rapid heartbeat, heart palpitations
• Cardiovascular issues
• Backaches, headaches, and migraines
• Problems sleeping properly
• Constant tiredness
When doctors and health professionals discuss the physical and mental difficulties that stress sufferers incur, those concerns are truly just the tip of the iceberg. Medical specialists now realise that persistent emotional stress can have a harmful impact on all of your major organs.
If you give in to stress, it can kill you.
Simply changing how you respond when faced with a stressful situation puts you in control. You're aware of the stress, but you don't let it affect you. That's what this brief study is all about: providing tried-and-true strategies for giving you complete control over stress and anxiety, so you don't succumb to the harmful and perhaps fatal bodily and mental disorders that an inappropriate response to stress can create.
Relaxing the Mind
Meditations on Mindfulness and Deep Breathing
Mindfulness is anything that makes you conscious of your presence and declared need. However, if you spend your life anticipating what might be, you risk carrying a rucksack of stressful occasions in your back. You cannot rest your mind if you are concerned about matters over which you have no control, such as your past or future.
When you wish to rest your mind, close your eyes and breathe deeply and profoundly. Nothing should be “thought about.” Just concentrate on your breathing; take deep, complete breaths. You are only recognising your current state of being. There are fantastic mindfulness meditation MP3s, CDs, and downloads available for purchase online that have been proved to help you achieve this deep, relaxed condition.
Controlled breathing can also be used to de-stress, boost your circulatory system, and improve your mental wellness. Sama Vritti, also known as equal breathing, might help you achieve that elusive sense of peace and tranquillity.
Deeply inhale to a count of four. Breathe in for a full four counts through your nose, then out for the same four counts through your nose. Use this technique whenever and anywhere you want, but it's especially effective immediately before bed if you're having trouble falling asleep.
Abdominal breathing can also be beneficial. One hand on your tummy, the other by your side. Deeply inhale through your nose, extending your lungs. Aim for 6 to 8 deep breaths each minute for 10 minutes a day and see how clear and stress-free your thinking gets.
Your mind is simply the most comprehensive and unlimited computer ever constructed. The ancient adage “you can do anything if you put your mind to it” is absolutely true. Using visualisation to relieve stress works because your subconscious accepts anything you tell it to be true. This is why some psychotics and schizophrenics believe that some incredible reality is true.
They convince their brain it's true, and it accepts it as their reality. You can take advantage of your marvellous brain's programmability. There are two options for doing this. 1) You can practise relaxing visualisation on your own, or 2) you can participate in guided visualisation.
Place yourself in a relaxing setting for a boost of mental wellness and brain calm. You can either lie down or sit in a comfortable chair; in any case, maintain your spine straight and your legs not crossed. Take long, steady breaths and fill your surroundings with soft music that you enjoy.
Only instrumental music should be played. When you feel yourself settling, imagine yourself in a tranquil nature scene. You might try repeating positive affirmations of control, peace, and success. You can perform these basic actions whenever you have a few spare minutes in your day.
Purchase a guided visualisation CD or download an MP3 file to proceed. There are fantastic online services that provide a peaceful, guiding voice and specialised music shown to successfully lead you through the process of visualisation for a stress-free mental state of being.
Utilise your mind's power to “scan” your body, beginning with your head and gradually removing stress from every area of your body as you proceed down to your feet.
This works considerably better in a quiet, peaceful, dimly light environment. Lie on the floor on your back with your arms by your sides and your legs straight out in front of you. Close your eyes, take slow and deep breaths. Recognise that with each breath, you become more relaxed and tranquil.
Mentally scan and de-stress your body, starting at the top and working your way down. Consider how this mental scan effortlessly and completely removes stress and anxiety from your body. Once you've gotten to your feet, start at the top and work your way down.
There are numerous relaxing body scan procedures available. To aid the process, visualise a warmth, colour, or serene “beam” travelling down your body, effortlessly removing stress. Because the method is unique to each individual, devote 5 to 10 minutes each day to establishing a progressive relaxation body scanning strategy that works for you.
(To find body scanning relaxation suggestions and practises, type “Progressive Body Scan for Relaxation” into your favourite search engine.)
Brought to you by: orientalmedicine.co.uk