Be Healthy and Relax » Stress Management

Deep Relaxation: How Self Hypnosis Can Make Relaxation Deep

Matt Wolfe — Thu, 23 Sep 2010 03:41:09 +0000

J Seymour asked:

You may be able to exercise some relaxation in your daily routine but it order to get the deepest relaxation possible, it is necessary to use some form of hypnosis as a guide. This added support helps you achieve a higher state of calmness and many believe that this is the true path to inner peace. You can achieve a deeper state of calm than you ever thought possible.

Relaxation Self-Help

Your ultra-relaxed state is dependant on your mind. You may try to relax on a conscious level but this approach can be counterproductive. The subconscious mind is vast and it has great influence on your ability to stay focused enough to fall into a deeply relaxed state.

You know that you require additional attention if your find that your body is remarkably tense. The feelings of tensions may get worse when you are around certain noises and situations. For example, you may feel the tension leave your body when you turn off your television. The sounds from the TV have an effect on your body that you are not aware of and when you remove this element, your muscles relax.

This tension works on a subconscious level. You had no conscious realization that the loud noises from the television were having such a profound impact on your physical body until you removed this element. You were not consciously making yourself tense. Your subconscious mind was tensing your muscles in response to the noise without your awareness.

Deep Relaxation Help

You may feel a bit relaxed after you turn off the loud noises but this is not effective relaxation. There are many different levels of calmness. Self-hypnosis helps you achieve a deeper level than conscious exercises like deep breathing techniques.

Consider the breathing exercises. They can be effective and they can help you calm yourself but you have to put forth considerable effort to achieve this. When you use hypnosis, you are allowing your subconscious mind to automatically respond with calmness just as it responds with tension when it is processing the loud noise.

You can find guidance in Duncan McColl’s outstanding recording found here – Deep Relaxation Hypnosis. This composition helps you achieve a deeply relaxed state with ease. This relaxed feeling spills into your daily life.

The talented hypnotherapist, Kathy Welter-Nichols and Harry Nichols offer their expertise in a fantastic recording found here – Find Inner Calm. “Circles Upon Circles” is a masterful recording that provides the support and guidance you need for peacefulness and calm. Other wonderful selections are available here – Relaxation Self Help. Simply follow the links for more information.

End Anxiety And Panic Attacks

Introducing Some Of The Best Simple Free Relaxation Techniques

Matt Wolfe — Thu, 12 Aug 2010 13:17:39 +0000

Jason Archer asked:

Relaxation is nothing but taking care of your body both physically and psychologically. Often people experience condition where they can not think anymore or work anymore feeling exhausted and tired. Relaxation techniques are based on heeling mind and body from stressful strokes.

There is a list of benefits to relaxation techniques for those troubled with anxiety, strain or emotional disorders. Some of these benefits are reduced depression, decrease in panic attacks, capability of handling pain, reduced anxiety, control over stress, ability to fight pressure, improved breathing, decrease in emotional outburst, freedom from sleeplessness, emotionally stable mind and anger control.

Following are some of the best and free relaxation techniques you can use to free yourself from that exhaustion and anxiety:

Read what you like

Reading has always been considered as a good exercise for mind, thus reading a book of your taste can prove to be a great relaxation technique. So next time you find yourself tired of hectic day or a routine try picking up one of those books on your shelf. This is one of most simple, easy and free relaxation techniques that you can make use of

Dance to your favorite tune

You do not have to be a good dancer for this technique. Dancing is more or less like a form of exercise that helps to relax stiffness and loosening of an occupied mind. The purpose of this technique is to divert the mind from its stressful thoughts and to add energy to tired body, also dancing helps to rejuvenate the mood leading to complete mind and body relaxation. This is one of the most popular and free relaxation techniques as it is so much fun to do.

Aromatherapy

Aromatherapy need not be costly like you have seen in TV shows or spas. It is always possible to buy some exotic or essential oils and use them at home in your own bath tub. You can also make use of scented candles by lighting them around you and benefit from simple, easy and affordable aromatherapy to relive yourself from anxiety, stress and tiredness. The purpose of aromatherapy technique for relaxation is simple and based on the power of aroma in capturing the attention of diverted, lost or busy mind and soothing it down.

Take a hot bath

This is one of the best free relaxation techniques and most affective one too, as taking a hot bath always brings a whole new freshness to the body. This technique also does not requires any extra time or planning, as all you have to do is take a shower or bubble bath after your long tiring day and you are ready for a relax and calm evening or night. This technique also helps you think and assort your problems as you breathe easy and relaxed leaving your work, files, laptop and mobile outside.

Go out with friends or your partner

There is nothing relaxing than spending a good laughing moment with people you feel comfortable with and people you enjoy spending time with. Outing with friends or your partner always tends to give you chance of absorbing good and healthy vibes, which helps you in cutting down your stress or pressure. This also acts as a good source of entertainment for your anxiety, emotionally upset mindset and bad mood.

Take a nap

This is not just free but also all time favorite relaxation technique for many. The major cause of fatigue or tiring body is usually lack of sleep or lack of energy in the body. Taking a good nap always helps to refresh and rejuvenate the body as well as gives you a break from all that thinking and working. You can always take a 15 or 30 minutes break when you feel tired enough and are not able to concentrate anymore on anything. Its like restarting the body for effective working by it.

Eat what you love

Eating is a popular relaxation technique that does not just comes for free but also adds fun element to your moment. It is worldwide known fact that eating always works both physically and emotionally for a person, thus the best way to fight tiring day or preoccupied mind is to grab a ice-cream cone or soda can or one of those junkie food items you simply love to have. For those who are little too health conscious there is nothing to be worried of, eating for relaxation is a technique for everyone. If you want to be healthy then have salads or juice or anything which you feel will not add calories to your body. One of the best way is to relax is to prepare your own meal, this drives you away from your fatigue and keeps you self satisfied leading to a happy mood set.

Have a cup of tea or coffee

Working late or for hours can be exhausting and lead to mood change, drowsiness and anxiety. By having a hot cup of tea or coffee you can always fight these ill effects of fatigue, as a cup of tea or coffee acts more or less like body fuel.

These are some of the best, easy and definitely free relaxation techniques you can use for fighting your fatigue and exertion of the day.

The Fat Burning Furnace

The Top 4 Anxiety Relaxation Techniques

Matt Wolfe — Sun, 13 Jun 2010 21:55:09 +0000

Lizzi asked:

Anxiety is one of the ways in which we respond to negative stress. When we are stressed out, we spend a lot of time worrying about what the future will bring. This in turn leads to anxiety attacks. Anxiety attacks can range from mild fears to gut-wrenching life-stopping moments. As such, anxiety has the potential to derail your life seriously. Unfortunately, life in the world today is such a huge cauldron of troubles that getting away from stress and anxiety is almost impossible. The only way out is to learn how to manage stress effectively so that you are never subjected to anxiety attacks.

Contrary to popular beliefs, it is not very difficult to relax during stressful times. There are certain anxiety relaxation techniques a person can use to arrest an anxiety attack. Given below are the top 4 anxiety relaxation techniques you can use to keep your fears at bay.

Meditation: Relaxation refers to a controlled state of mind where you are completely at peace with the thoughts running through you. One of the easiest ways to relax is to go into deep meditation. There are two kinds of meditation. One, in which there is an attempt to focus deeply on one thought, and another in which the attempt is to become free of all thoughts. Whichever technique you use, meditation can be used to achieve deep relaxation.

Massage: If you have the time, then getting a good body massage with essential herbal oils can be a great way to relax. Many essential oils evoke soothing responses in the brain and bring about deep relaxation both in the body and mind. Of course, you need to make an attempt to clear your mind of disturbing thoughts so your body can relax itself.

Deep breathing: This is actually a mild form of meditation. When you breathe deeply, oxygen floods your system and this brings about a soothing feeling. Imagine that you are inhaling fresh air and that you are exhaling all your troubles. Deep breathing focuses the mind and makes it possible for you to tune into the silence of your mind. This is an excellent method to de-stress yourself.

Listening to music: These days, music for relaxation is being reinvented in a big way. Music has a very strong therapeutic influence on the mind. Different tempos can evoke corresponding moods in the mid. With advances made in the field of music therapy, it is now possible to get music CDs that are specially designed to relieve stress, evoke positive thoughts, assist meditation or bring freedom from pain. Listening to music is a great way to unwind. It is also less expensive and the effect is quiet immediate.

The choice of an effective anxiety relaxation technique depends on your personal preferences. After a while, you will begin to see what works and what does not, and what can be done to manage your anxiety better. Learn from your experiences and open the doors to a happy life.

The Fat Burning Furnace

Relaxation and stress

Matt Wolfe — Sun, 02 May 2010 16:19:41 +0000

kumarmahi asked:

Relaxation methods help us to deal with many kinds of stress. Since we respond to stress in a different way, we need to find our own way to relax. Stress create tension, arousal and distress, relaxation involves just the opposite, reducing tension, arousal and distress.

Relaxation involves

-increase awareness of muscle tension

-ability to control that tension

-control autonomic activity such as breathing, heart rate etc..

-ability to control cognitive activity

Relaxation training – An overview

1. Progressive or deep muscle relaxation

Helps you to let go of unnecessary muscle tension

2. Stretching or yoga

Helps your body to become more flexible and relax

3. Breathing exercises

Helps to quiet your mind and relax your body

4. Autogenic training

Focus on suggestion or image that may directed towards relaxation

5. Guided imagery

Entertain a fantasy may evokes positive feelings and relaxation

6. Meditation and mindfulness

With certain type of awareness, we fully attend our thoughts, feelings without judgment

All the above methods are very effective and require training

7. Other common methods – may not require training

Sleeping – perhaps the simplest and natural way to relax you

Having sex – refresh you

Listen to music, songs etc..

Reading, watching T.V, go for a walk

Talk to someone, socialization

Take a warm bath or shower etc..

Enjoy nature

Negative way of relaxation

You may think the following methods relaxing you but it creates opposite of relaxation and has their own negative consequences. Be aware of it!

-Smoking

-Alcohol, drugs etc

-Pornography, engage in sexual talk etc..

-coffee or some of the soft drinks

Relaxation techniques will be effective if

-Taught by trained professionals

-suitable to your needs and capability

-when practice become our part of everyday routine

Now find out your suitable method and relax yourself!

End Anxiety And Panic Attacks

Relaxed at Work

Matt Wolfe — Thu, 25 Mar 2010 21:18:11 +0000

Sarah McCrum asked:

Whilst everyone likes the idea of being relaxed at work it is difficult in most companies to find the necessary support to make real change. Three excuses may be heard repeatedly: no time, no space, or the managers wouldn’t accept it.

These answers indicate a lack of understanding of the true benefits of relaxation. Any manager who really knows the difference it can make will create space, time and support throughout the workplace.

An anecdote can only suggest the potential but such stories are becoming increasingly common.

The sales teams of a well-known London company had not made a single sale for two months. One morning they happened to have organised a one hour relaxation session for the whole team. The same afternoon they made £200,000 (around $560,000). Some of them thought it was pure coincidence. Others wondered whether there was some connection.

Apple Computers, Yahoo, and Google are three major international companies that actively encourage their employees to relax or meditate, at every level from executives down. After exercise, relaxation has been shown as the number 1 factor in improving performance. A little internet research will help develop the argument supporting relaxation in the workplace. Once that’s in place it’s time to find a way to implement it.

Some organisations, such as the Ministry of Transport in New Zealand, make special breakout rooms where people can relax during the day. The logic is simple. An agitated employee is good for nothing. It’s better to spend 30 minutes calming down and then work effectively thereafter, than to spend all day quietly fuming, unable to concentrate properly.

Ideally every company would make time for employees to relax daily, simply because of the results. Trelise Cooper, top Auckland fashion designer, brings all her staff together at 9.15 each morning for a short meditation, part of the holistic approach Trelise credits it for taking her business beyond her wildest dreams. But in a world that is less than ideal it is also quite acceptable to encourage people to do it at home. It’s not only good for work. It improves health, helps relationships, gives you more energy for family and social life and cuts down the need for stimulation by alcohol, smoking and coffee.

The real key is to prove that it works. HR staff are often more open to relaxation than other parts of senior management. A small pilot programme is the simplest way to spread the message more widely. Take some key performers in the organisation, preferably including those with clearly defined performance targets (for example sales staff) and invite them to take part in a relaxation programme for one month, say 20-30 minutes daily. Results speak more than a thousand arguments.

The really wise organisation will employ a specialist, someone who is expert in relaxation and whose sole role is to support staff to become happier and more relaxed. Smaller companies can band together to share a specialist, perhaps working online. The cost of a salary will more than outweigh the benefit to the company in increased revenue and reduced sick leave alone. Dr Sven Hansen, Director of Resilience Practice for PWC, with a special interest in developing leadership teams, says “We’re firing our brains to death with a gadget infested world. This is leading to adult attention deficit disorders, similar to the ADHD which is becoming so common in children. Leaders manage attention. If you can’t control your own attention, how on earth can you control the attention and strategy of a large organisation?” Or to put it more simply, “The relaxed mind works better.”

No Nonsense Muscle Building

The Best Relaxation Music

Matt Wolfe — Fri, 05 Feb 2010 06:50:54 +0000

Steve Gillman asked:

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!

Matt Wolfe — Tue, 29 Dec 2009 03:35:54 +0000

Colin Gary Smith asked:

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

Matt Wolfe — Sun, 11 Oct 2009 21:04:30 +0000

Kevin Sinclair asked:

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

Joe Fier — Mon, 22 Jun 2009 12:00:32 +0000

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

Joe Fier — Thu, 11 Jun 2009 21:25:35 +0000

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.