Archive for the ‘Stress Management’ Category
The Best Relaxation Music
How do you choose the relaxation music that works best? You can certainly start by experimenting with many different types. After all, it seems likely that what one person finds relaxing another will find irritating. But is it all just a matter of personal preference?
Actually no. Though ones personal tastes enter into the equation, there are reasons that some types of music are more relaxing than others. For example, both science and the experience of many people point to the usefulness of baroque music for relaxation. Studies have shown that baroque music at 60 beats per minute causes your brain to produce more alpha brainwaves. Why does that matter? More on that in a moment. For now, here are some specific examples of good relaxation music.
“Harpsichord Concerto in F Minor,” by J.S. Bach
“Concerto No.10 in F Major from Twelve Concerti Grossi,” by A. Corelli
“Winter” from “The Four Seasons,” by A. Vivaldi
“Canon in D,” by Pachelbel
“Adagio in G Minor for Strings,” by Albinoni
Often it’s just a passage from these that has the most relaxing effect. In the first three examples above, the movements referred to as “largo” work best.
What other types of music help people relax? Light jazz (try Luther Vandross) works for some. Eastern music, like that which uses the Indian Sitar, is another favorite (try Ravi Shankar). Generic easy listening music with sounds of nature mixed in is a common choice as well.
Any of the music in these examples is relatively inexpensive. Even the best “sounds of nature” and “easy listening” relaxation CDs are usually no more than twenty-five dollars. However, if you’re willing to spend a bit more, there is a more scientific approach to using relaxation music.
Altering Your Brainwaves
Some types of music work better than others because of what they do to our brainwaves. Our brains primarily produce brainwaves at 14 – 30 hertz (cycles-per-second) during normal waking consciousness. In this frequency range they are referred to as “beta” waves. Frequencies from 8 – 14 hertz are “alpha” waves, which are present when we are more relaxed. Around 4 – 8 hertz is the “theta” range, accompanied by a deeper meditative or drowsy state. Finally, during deep sleep delta waves (below 5 hertz) are produced.
Meditation stimulates the more relaxing states of consciousness especially if it is regularly practiced. The good news, if you don’t have the time nor inclination to meditate, is that music which has been embedded with certain beats works in the same way. This is the basis for the newest brainwave entrainment technologies, based on decades of research. Simply listen to these CDs or MP3s with headphones and they alter your brainwaves, causing a quick relaxation response.
In other words, if you’re willing to spend a little more, you get true relaxation technology. Also, these products generally have pleasant music for a background too (though some use rain or wave sounds). That makes them the best kind of relaxation music in my experience.
End Anxiety And Panic Attacks
Top Ten Techniques for Relaxation Bliss!
As you know relaxation has many benefits for our body and mind. Relaxing helps to reduce stress and allows the good chemicals to flow more in the mind giving access to more clarity, creatively and resourcefulness.
Below then are ten techniques for relaxation bliss:
1. Part of you is Relaxed now…
A. Close your eyes and become aware of where the most relaxed part of your body is?
B. Imagine spreading this feeling throughout your body, from the top of your head to the tip of your toes.
C. Enjoy cycling through these relaxing feelings by starting again at step A.
2. Slow Down the Internal Voice
We often stress ourselves with internal critical voices. A simple and effective way to reduce the suffering caused by inner voices is to slow them down.
A. Pick one of those critical internal voices that annoy you from time to time.
B. Notice it’s location in space and what it says to you.
C. Now hear what it says again except this time slow it’s delivery down. Way down. Repeat the sentence and slow it down even more.
D. Do this a few times until it’s really slow and notice how you feel more relaxed!
3. Re-access Relaxation
A. Have you ever felt relaxed or at least at ease, maybe it was on a beach or in a beautiful woodland.
B. Re-access the peaceful state by remembering what you saw, what you heard and smelt and allow those relaxing feelings to arise again.
C. Just sit with those pleasant feelings for a few minutes, that’s right.
4. Relaxing music
A. Where do you want to be more relaxed? Notice what you see and hear just before you would want to feel a wave of relaxation. eg) The office door
B. If I were to ask you what some of your favourite relaxing music was what would it be?
C. Hear that relaxing music nice and clear inside your mind and allow those pleasant feelings to arise.
D. Now think of the trigger you choose in Step A and while hearing the music in your mind, imagine walking into the situation.
E. Do this a few times to ‘wire it in’ and you could even do this on a few other situations where relaxation would be useful.
5. Spinning the Movie Backwards
Our peace of mind can get disturbed by memories. Here is an excellent technique that enables us to neutralise negative emotions associated with troublesome memories.
A. Remember an occasion where you got annoyed. Maybe somebody made a remark that upset you a bit.
B. Imagine re-viewing it from beginning to end. Freeze-frame it at the end.
C. Pick some funny music. Cartoon? Circus music?
D. Now reverse the movie: That is play it backwards from the end to the beginning with the funny music playing.
When you play the movie backwards make it so it’s faster than normal reality because it adds to the humour!
6. A Walk in Nature
This one’s a simple and completely time-tested gold nugget.
Get yourself out into nature. It may just be a park in the City with some trees.
Observe nature. The sounds, the smells. Become curious at the wonder of it all.
Is it possible to be aware of all your senses at once?
7. Shapeshift into the Wind
A. Step outside and become aware of the wind.
B. As you notice it’s presence and shifting patterns, allow yourself to ’shapeshift’ into the wind. Simply imagine you have become one with the wind.
C. Close your eyes and indulge yourself in this moment now.
8. Imagining your more relaxed self
A. If you were more relaxed now what would that you look like out there in front. It’s OK if this you is only 5% more relaxed because this is about going in a relaxing direction isn’t it?
B. Notice what that you looks like, your posture, your breathing, your facial expression.
C. Now imagine stepping into that more relaxed you.
D. Repeat from step A.
9. Hakalau
This a really interesting technique that comes from Hawaiian Shamanism, Huna.
A. Look out in front of you at a 20 degree angle upwards. Become aware of objects/movements in the horizontal part of your peripheral vision.
B. Become aware of objects/movements in the vertical part of your peripheral vision. (eg your shoes and the sky.)
C. As you notice more and more of your peripheral vision allow it to spread out and around you so that you can imagine what is behind you too.
D. Now you can do this with your other senses. Spread your hearing out and around and then do the same with your kinaesthetics.
E. Stay in this state for several minutes and you will become very relaxed. This technique switches on your parasympathetic nervous system.
Try closing your eyes and doing it!
10. Simple Breathing Meditation
Meditating on the breath is probably the most widely used and ancient of practices for relaxing the mind. It’s very effective.
A. Sit down with your back straight.
B. Close your eyes and simply breath through your nostrils and out through your mouth.
C. Just observe the breath going in and out.
D. Try pausing for a second before the out breath, focussing on the heart centre.
Repeat for 10 minutes or more if you can!
When you practice techniques like the ones above and you find yourself gaining benefit, it will encourage you to develop a habit of relaxation. And the more you practice, the more you’ll enjoy becoming a relaxed person didn’t you.
The Truth About Abs
Reduce Stress With Progressive Muscle Relaxation
Whether you have a high stress job such as an airline pilot and have to sit in one cramped place for long hours at a time or you are the worn out mother of a toddler on the run from morning till night, you can feel like your nerves are shot to pieces. You probably crave genuine relaxation but doubt you can achieve it.
No matter what your situation, the answer to your stress may be as simple as progressive muscle relaxation. This technique originated in the 1930s and is still popular today. This method of relaxation is simple; muscle groups are flexed then systematically relaxed. The idea behind progressive muscle relaxation is that by relaxing the muscles, your mind also becomes relaxed. Furthermore, this technique does not require any special training. In fact, anyone can do it.
Ideally, muscle relaxation should be practiced between ten to twenty minutes every day. It’s okay if you don’t get it right the first time. Be prepared to develop your ability to relax gradually if necessary. By practicing regularly you will quickly become competent at progressive muscle relaxation and will be able to better deal with the stress in your life. If you are willing to be patient and persistent, the effort will be worth it.
Progressive muscle relaxation is considered to be a deep relaxation technique which means that it is not only beneficial for stress reduction but also for the alleviation of chronic pain and insomnia. Migraines and cancer symptoms have also been helped by this method. Most of the time, the feet and legs are relaxed first. From there, the muscles are flexed and relaxed all the way up the body to the face. However, this order is not set in concrete and some physicians teach their patients to do it differently.
As you develop your ability to flex and relax the muscles of your body, you can increase the tension to gain more benefit. This technique should only be attempted when you can be quiet and uninterrupted or it may be difficult to complete the whole body exercise. First, tighten your muscles for around eight seconds and then release the tension. Relax for about half a minute before moving on to the next set of muscles. It can be helpful to use this relaxation technique in conjunction with imagery. For example, you could imagine you are like an ocean wave with power unleashed when flexed muscles are released.
Progressive muscle relaxation also helps you to interpret your body’s messages. Increased sensitivity to these cues can help you to recognize signs of tension in your body. Once recognized you can work out ways to overcome it. Consequently, you will likely feel less stressed and more relaxed. In fact, you may even feel more energized. Progressive muscle relaxation has a long history of producing excellent results which means you can be confident that it is a legitimate approach to relaxation and stress reduction.
Your first session of relaxation will take about an hour if you do exercises such as making a fist, bending your arms, clenching and releasing teeth, lifting and lowering shoulders, bending arms and lifting and lowering heals. These exercises are in addition to the flexing and relaxing of muscles from toe to top. With practice your muscle relaxation exercises will become natural. Don’t try to fast track these exercises; the goal is relaxation. Perhaps they’d make a great addition to a Sunday afternoon or a Saturday morning after a busy week. Whenever you can take time out to focus on relaxing, these exercises can help you release a lot of built up tension and improve your physical and emotional well being.
Progressive muscle relaxation works well for everyone. No matter what your vocation in life and irrespective of the cause of the stress in your life, relaxation exercises can improve your sense of well being and your life overall. You may have a high stress way of interacting with the world but you can still learn to do these exercises and change your approach. It can be hard if you are a Type A personality but it is still possible. If you make progressive muscle relaxation a regular part of your life you will be less stressed, happier, healthier and more energetic. In fact, the time you spend on relaxation will be the most valuable time of your week.
The Truth About Abs
Massage Benefits & Techniques
Touching your body where it hurts seems to be a basic instinct, like running from danger or eating when you’re hungry. Massage is a natural remedy, no matter how humble or low-tech it may look like, but can be a powerful healer. Massage requires acting on and manipulating the body through pressure and is done manually or with some mechanical aids. Massage can be done by a massage therapist or by health care professionals like chiropractors, osteopaths, athletic trainers, or physical therapists. Many different kinds of oils can be used including coconut oil, sesame oil, grape seed oil, macadamia oil, pecan oil, and mustard oil. Aromatherapy oils like neroli oil and pine oil can as well be mixed with carrier oils.
There are many massage techniques, we hear great things about getting a massage from friends and family but rarely know what type of massage is right for us. Four very common forms of massage in the United States have been described below:
Deep tissue massage focuses on the deeper layers of your muscles and tissues that connect the muscles. This type of massage is good for people who suffer from lower back pains, stiff neck and sore shoulders that are often caused by chronic tension.
When there is constant muscle tension, bands of rigid muscle tissue are formed in the ligaments, muscles and tendons. These rigid bands then block blood circulation which leads to pain and inflammation. Deep tissue massage actually breaks down rigid muscle tissues and pain and inflammation is relieved.
Hot stone massage is a variation of what many people would consider classic massage. Heated flat stones are positioned at certain points of the body; the skilled massage practitioner may also hold the heated stones to massage parts of the body.
Hot stone massage is great for people that would be good candidates for deep tissue massage but prefer a lighter softer touch to their massages. The heat of the hot stones warms and relaxes the muscles and nervous system. In hot stone massage, a massage therapist can perform a deep tissue massage but do not have to apply as much pressure.
Swedish massage is one of the most well known massage technique practiced. Swedish massage is also the foundation for many other massage practices such as deep tissue massage, sports massage or aromatherapy massage. Swedish massage is good for people who suffer with constant back pain, stress or stress related conditions, regular headaches, muscle strains and sprains and post injury rehabilitation.
Swedish massage increases the oxygen flow in the blood, releases toxins from the muscles which relieve aches, tensions and thus improving a person’s flexibility. The Swedish massage practitioner uses 5 different movements as part of the massage; long gliding strokes (Effleurage), rubbing (Friction), shaking (Vibration), tapping (Tapotement) and kneading on specific muscles (Petrissage).
Aromatherapy massage is a massage technique where a massage therapist performs classic massage and incorporates the use of concentrated plant oils that are called essential oils within the massage lotion or oil. Aromatherapy is good for people who suffer from stress related issues.
The principle behind aromatherapy is that the nostrils are connected to the limbic system that controls our emotions and also influences our hormones and nervous system. Aroma the essential oils sends messages to the limbic system that will influence a persons blood pressure, immune system, digestion, stress level, heart rate and breathing.
Massage has several health benefits. Here are a few of them:
- Muscles massage decreases the tension in the muscles and reduces muscular pain. Strenuous exertion results in the accumulation of lactic acid in the muscles, massage helps to get rid of this acid accumulation and thus imparts a feeling of freshness.
- Massage stimulates the glands located at the skin level and hence keeps skin fresh and hydrated.
- Massage increases the circulation of the blood in the part being massaged, so that the part is supplied with more nutrients, and its healing powers are improved. The accelerated circulation even helps in reducing swelling.
- Massage increases the capacity of the blood to carry oxygen and to utilize it effectively. Hence it helps in fast recovery from injuries and burns.
- Back pain and strong headaches are also treated with massage sessions.
- Massage helps to open the pores of the skin thus resulting in the elimination of toxins from the body through perspiration
- Massage gives the mental benefits as well, as it stimulates a state of mental relaxation and reduces stress. It also helps to release endorphins, a substance that is released by the brain and gives a sense of well being and alleviates pain.
- Stress affects us both mentally and physically, and reducing stress is one of the most noticed benefits of massage therapy. We cannot deny that Massage helps in overall health improvement.
Stress Reduction Techniques
Stress is a part of day-to-day living of every person but the reasons for the stress vary from person to person. The stress people experience should not be necessarily treated as harmful. An optimum amount of stress can even act as a motivator and drive people to apply the efforts and achieve the targets. But a high level of stress can be a serious danger to the personality traits of the person and can cause physiological and social problems.
There are many different techniques to reduce stress. Here are some simplest and most effective methods that may be most useful for you:
Identify sources of stress
Stress management starts with identifying the sources of stress in your life. To identify your true sources of stress, look closely at your habits, attitude, and excuses.
Avoid unnecessary stress
You may be surprised, however, by the number of stressors in your life that could be eliminated.
- Take the responsibilities which you can easily manage. In your personal or professional life, refuse to accept added responsibilities if you can not handle them.
- If someone consistently causes stress in your life, avoid that person or limit the amount of time you spend with that person or end the relationship entirely.
- Take control of your environment – If the news or something on TV makes you anxious or disturbs you, turn the TV off. You can utilize that time in listening to the music of your choice which will relax you.
- If traffic makes you tense, take a longer but less-traveled route.
- If it is the work load which is troubling you- examine your schedule, responsibilities, and daily tasks. Drop tasks that aren’t really essential to the bottom of the list or eliminate them completely.
Alter the situation
If you can’t avoid, try to alter it.
- Be more confident. Deal with problems, do your best to solve and prevent them.
- Manage your time in the best possible way. Poor time management can cause a lot of stress.
Adapt to the stressor
If you can’t change the stressor, try to adapt to stressful situations and get back your sense of control by changing your expectations and approach.
- Be optimistic: Much of your experience of stress has to do with your attitude and the way you perceive your life’s events. Try to outlook stressful situations from a more positive viewpoint.
- Set reasonable standards: Avoid the stress from the failure by demanding perfection, set reasonable standards that are achievable.
Healthy Living Habits
You can boost your resistance to stress by strengthening your physical health. When we’re stressed, we normally don’t take care of our bodies, which can result in even more stress. Here are some ways to take care of you and keep stress levels lower.
- Regular Exercise: Physical exercise not only supports overall fitness, but it also helps us to deal with emotional stress and tension.
- Eat a healthy diet since well-nourished bodies are better prepared to cope with stress.
- Get enough sleep, as adequate sleep fuels our mind and our body. Feeling tired will increase our stress.
- Reduce caffeine and sugar.
- Avoid alcohol, cigarettes, and drugs.
- Rediscover your sense of humor.
- Indulge in your hobbies.
- Try meditation or yoga, which are great stress busters.
