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SHIP : stressrelax

State Health Improvement Process (SHIP)

  Stress and Relaxation Techniques

Stress is necessary for life. You need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life. When stressors throw your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response. When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for “fight or flight”. While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium.

Producing the relaxation response:

A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused. Learning the basics of these relaxation techniques isn’t difficult, but it does take practice. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour. If that sounds like a daunting commitment, remember that many of these techniques can be incorporated into your existing daily schedule—practiced at your desk over lunch or on the bus during your morning commute.

Finding the relaxation technique that's best for you:

There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.

How do you react to stress?

How you react to stress may influence the relaxation technique that works best for you.

Stress Response

 

 

 

 

 

 

 

Symptoms

 

 

 

 

 

 

 

Relaxation Technique

 

 

 

 

 

 

 

Overexcited

 

 

 

 

 

 

 

You tend to become angry, agitated, or keyed up under stress

 

 

 

 

 

 

 

You may respond best to relaxation techniques that quiet you down, such as meditation, deep breathing, or guided imagery

 

 

 

 

 

 

 

Under excited

 

 

 

 

 

 

 

You tend to become depressed, withdrawn, or spaced out under stress

 

 

 

 

 

 

 

You may respond best to relaxation techniques that are stimulating and that energize your nervous system, such as rhythmic exercise

 

 

 

 

 

 

 

Frozen (both overexcited and under excited at the same time – like pressing on the brakes and gas simultaneously)

 

 

 

 

 

 

 

You tend to freeze: speeding up in some ways while slowing down in others

 

 

 

 

 

 

 

Your challenge is to identify relaxation techniques that provide both safety and stimulation to help you “reboot” your system. Techniques such as mindfulness walking or power yoga might work well for you

 

 

 

 

 

 

 

Click HERE to learn about six different relaxation techniques.

Practicing relaxation techniques can reduce stress symptoms by:

Slowing your heart rate.
Lowering blood pressure.
Slowing your breathing rate.
Increasing blood flow to major muscles.
Reducing muscle tension and chronic pain.
Improving concentration.
Reducing anger and frustration.
Boosting confidence to handle problems.

 

To get the most benefit, use relaxation techniques along with other positive coping methods, such as exercising, getting enough sleep, and reaching out to supportive family and friends.

 

  Sources: http://nccam.nih.gov/health/providers/digest/relaxation.htm http://www.mayoclinic.com/health/relaxation-technique/SR00007 http://helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm