Stress is like spice - in the right proportion it
enhances the flavor of a dish. Too little produces a
bland, dull meal; too much may choke you.
~Donald Tubesing
So, what are the positive effects of stress?
Good stress,
eustress, is the spark that drives us to achieve
more, to improve the quality of our life, to ask
for a raise, to fight for justice, or simply to go
on a holiday. Challenge and thrill are part of
stress. Stress pushes you to grow, to change, to
fight, and to adapt. Too little stress leads to
boredom. Lack of motivation. Unfulfilled
dreams and desires. Not reaching your
potential. Low self esteem.
http://www.stress-relief-tools.com/positive-effects-ofstress.html
Good stress is exciting!
Good amounts of
stress can increase our
performance.
From: http://www.stress-relief-tools.com/positive-effects-of-stress.html
Physical changes
caused by stress
BLOODFLOW TO LARGE
MUSCLES INCREASES.
BLOODFLOW TO SKIN
DECREASES.
From: http://0307518.netsolhost.com/WordPress/wp-content/uploads/2010/07/fight_or_flight.jpg
Body systems may react to extended
stress with a variety of problems:
From: http://www.body-bands.com/image-files/impact-of-stress.jpg
Chronic emotional stress can affect virtually every organ
system in negative ways, according to NIH.
Prolonged stress has been shown to cause
numerous health problems, including:
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Weakening of the immune system,
making you more likely to have colds or other infections
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High blood pressure
Upset stomach, ulcers and acid reflux
Anxiety, depression, panic attacks
Increased rapid heart beat and heart
palpitations
Some cancers
Cardio-vascular problems
Increase in blood sugar levels
Irritable bowel problems
Backaches
Tension headaches or migraines
Sleep problems
Chronic fatigue syndrome
Respiratory problems and heavy
breathing
Worsening of skin conditions, such as
eczema
lower memory, focus and problemsolving skills
From http://www.agingcare.com/Articles/health-problems-caused-by-stress-143376.htm
http://newsinhealth.nih.gov/pdf/NIHNiH%20January07.pdf
http://www.mayoclinic.com/health/coping-with-stress/SR00030
Benefits of physical activity
Deep Breathing
* Counteracts the fight or flight response by signaling your body there
is no emergency.
* Releases natural painkillers to help relieve aches and relax you.
* Helps boost feelings of energy.
* Improves oxygen supply to your body.
Deep Breathing Exercise STOP IF YOU GET DIZZY!
(From National Institutes of Health:
http://www.nh.gov/readynh/families/StressManagement.htm)
Most of us when we are under stress, breathe poorly. We
tense up and either hold our breath or we tend to have
rushed, shallow breaths. We tend to pull upwards with
our shoulders and upper chest to inhale. When we do
this, less oxygen reaches our bloodstream and brain than
our body likes. The result is our heart rate goes up and
we become tense. The purpose of this technique is to
counteract the tendency to hold your breath while under
stress.
1. Sit in a comfortable position.
2. Take deep from your diaphragm, measured breaths,
slowly
3. Inhale slowly 2 - 4 seconds through the nose
4. Exhale slowly 4 – 8 seconds through the mouth.
5. Pause for 4 seconds
6. Repeat as needed
Imagine the air you are breathing in, giving oxygen to
every muscle in your body. Deep breathing assists in
relaxation by increasing the amount of oxygen in the
body.
Progressive Muscle Relaxation (Tense & Relax Technique)
After you tense and relax muscles, the tension level…will automatically drop
below the original level, producing even greater relaxation to the muscles.
Start the exercise by getting comfortable.
You can keep your eyes open or shut. Most
people prefer to close their eyes.
If you are wearing glasses or contact lenses, you
may want to remove them before starting the
exercise.
Try not to fall asleep.
As you perform this exercise, you will tense
different muscle groups above their normal level
of tension.
When tensing, you need not tense to the point of
pain – simple tensing for 2 seconds is generally
sufficient.
Focus on how the tension feels. Then, let the
tension go.
Focus on the sensations of relaxation.
Continue to breathe deeply and regularly
throughout the exercise.
After you have become skilled at using this
technique, you can repeat parts of it in a shorter
format when you need a quick relaxation break. For
example, when sitting in traffic, you can tense the
muscles in your shoulders and upper back and then
relax them to get a nice burst of relaxation.
From University of Michigan:
http://www.med.umich.edu/painresearch/patients/Relaxation.pdf
Tense and relax technique: to relax your body without drugs
Step 1: Begin deep breathing.
Step 2: Tense the muscle groups (as described below) and then relax them.
The Tense & Relax Exercise: Preparation
1) Make yourself as comfortable as possible in a seated position
2) Try and sit up straight with good posture with your hands resting in
your lap
3) Remove your glasses if you wear them, some people prefer to
remove their contact lenses
Tensing and Relaxing Specific Muscle Groups
1. Relaxation of the feet and calves:
Flex your feet (pull toes toward the knees)
Contract calf muscles and muscles of lower leg
Feel the tension build and hold the tension
Take a deep breath
As you exhale say the word “RELAX” and let the tension go
2. Relaxation of the knees and upper thighs:
Straighten your knees and squeeze your legs together
Contract your thigh muscles and all the muscles of your legs
Feel the tension build and hold the tension
Take a deep breath
As you exhale say the word “RELAX” and let the tension go
3. Relaxation of the hips and buttocks
Tense the buttock muscles by squeezing them inward and upward
Feel the tension build and hold the tension
Take a deep breath
As you exhale say the word “RELAX” and let the tension go
4. Relaxation of the abdomen
Observe your abdomen rising and falling with each breath
Inhale and press your navel toward the spine then tense the
abdomen
Feel the tension build and hold the tension
Take a deep breath
As you exhale say the word “RELAX” and let the tension go
5. Relaxation of the upper back
Draw the shoulder blades together to the midline of the body
Contract the muscles across the upper back
Feel the tension build and hold the tension
Take a deep breath
As you exhale say the word “RELAX” and let the tension go
6. Relaxation of the Arms and Palms of the Hands
Turn palms face down and make a tight fist in each hand
Continue
Raise and stretch both arms with fists
Feel the tension build and hold the tension
Take a deep breath
As you exhale say the word “RELAX” and let the tension go
7. Relaxation of the Chin, Neck, and Shoulders
Drop your chin to your chest
Draw your shoulders up toward your ears
Feel the tension build and hold the tension
Take a deep breath
As you exhale say the word “RELAX” and let the tension go
8. Relaxation of the Jaw and Facial muscles
Clench your teeth together
Tense the muscles in the back of your jaw
Turn the corners of your mouth into a tight smile
Wrinkle the bridge of your nose and squeeze your eyes shut
Tense all facial muscles in toward the center of your face
Feel the tension build and hold the tension
Take a deep breath
As you exhale say the word “RELAX” and let the tension go
9. Relaxation of the Forehead
Raise eyebrows up and tense the muscles across the forehead and
scalp
Feel the tension build and hold the tension UM HS 2003, Dr. D. A.
Williams and Dr. M. Carey 5
Take a deep breath
As you exhale say the word “RELAX” and let the tension go
10. Intensification of Relaxation throughout the Body
Focus on relaxation flowing from the crown of your head
Over your face
Down the back of your neck and shoulders
Down your body through your arms and hands
Over your chest and abdomen
Flowing through your hips and buttocks
Into your thighs, your knees and calves
And finally into your ankles and feet
Continue to deep breath for several minutes in silence
11. Finishing the Tense & Relax Exercise
Count backwards in your head from 3 to 1
a) 3 – become aware of your surroundings (location, people, noises)
b) 2 - Move your feet, legs, hands, arms, rotate your head
c) 1 – open your eyes feeling re-energized, refreshed, and relaxed
From University of Michigan: http://www.med.umich.edu/painresearch/patients/Relaxation.pdf
Stress relief
from laughter
A good sense of humor can't cure all
ailments, but data are mounting about
the positive things laughter can do.
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Stimulate many organs.
Laughter enhances your intake of
oxygen-rich air, stimulates your heart,
lungs and muscles, and increases the
endorphins that are released by your brain.
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Activate and relieve your stress
response. A rollicking laugh fires up and then cools down your
stress response and increases your heart rate and blood pressure.
The result? A good, relaxed feeling.
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Soothe tension. Laughter can also stimulate circulation and
aid muscle relaxation, both of which help reduce some of the physical
symptoms of stress.
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Improve your immune system. Negative thoughts
manifest into chemical reactions that can impact your body by bringing
more stress into your system and decreasing your immunity. In
contrast, positive thoughts actually release neuropeptides that help
fight stress and potentially more-serious illnesses.
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Relieve pain. Laughter may ease pain by causing the body to
produce its own natural painkillers. Laughter may also break the painspasm cycle common to some muscle disorders.
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Increase personal satisfaction. Laughter can also
make it easier to cope with difficult situations. It also helps you connect
with other people.
From Mayo Clinic On-line Site: http://www.mayoclinic.com/health/stress-relief/SR00034