Instant Relaxers
-- Stress Relief
Contributed by
Donna
http://www.thebody.com/wa/spring97/relax.html
WE'VE ALL BEEN in situations when we needed on-the-spot
stress relief. Experts have discovered fast and easy things
you can do to relieve tension any time and anywhere. Reducing
stress as soon as it strikes, is important because stress is
unavoidable in everyday life. Stress can hit without warning.
And the long-term consequences of unman-aged stress can be
serious. It can lead to health problems such as headaches,
backaches and insomnia, as well as high blood pressure,
ulcers, a weakened immune system, and heart disease.
The secret to managing stress is to build relaxation breaks
into every day so that they become part of your lifestyle.
- Eat soothing snacks:
Carbohydrates set off an intricate chain of events in the
body that increases the supply of serotonin, a brain
chemical known for its calming effect. To get the most out
of your snack, avoid eating proteins, which can thwart the
production of serotonin. Likewise, the snacks should be
low in fat, as fat slows the absorption of food and can
delay the calming benefits. Choose starches like low-fat
crackers, pretzels, and Cheerios; and sweets like jelly
beans, gummy candies, and ice pops. All you need is a few
ounces to trigger the calming effect.
- Take a deep breath: Deep
breathing brings much-needed oxygen into the body and
relaxes the muscles. It also slows down the heart rate
(which accelerates when we feel anxious) and helps calm
the mind. When you concentrate on the rhythm of deep
breathing, it takes your mind off what's causing the
problem. Here's a simple exercise: Picture a small beach
ball in your abdomen. Breathe slowly and deeply, imagining
that you're inflating the ball through a hole in your
belly button. Exhale slowly through slightly parted lips.
Do this for about two minutes.
- Relax your muscles: Because
anxiety causes muscles to tighten, leading to headaches
and backaches. Take a deep breath and hold for three
seconds, while pushing the thumb and index finger of one
hand together so that you feel a little tension. Then
slowly exhale through your mouth while releasing the
tension in your fingers. Repeat several times. Focusing on
that tension release should help your whole body feel more
relaxed.
Walk
·
Walk it off: While the stress-reducing benefits of
moderate and high-intensity exercise are well known. Even a
brisk five to 15 minute walk can be effective. Walkings effect
on the cardiovascular system gives you a boost of energy. And
the more energy you have, the more you are able to resist the
physical effects of stress. A walk can also reduce muscle
tension, especially if you swing your arms naturally. Be sure
to keep up a brisk pace, but not so fast that you become
exhausted.
Smell
·
Follow your nose: Some studies have shown that sniffing
pleasant aromas improves moods. Some people may find the smell
of spiced apples comforting because it reminds them of their
mother's baking. The scent a person finds relaxing depends on
whether she thinks it's pleasant and what associations it
brings from her past.
Cry
·
Have a good cry: Eighty-five percent of women say they
feel better after crying. It's a way humans have of
alleviating stress. Just how does it work? Tears rid the body
of chemicals that build up during periods of stress, allowing
us to relax.
Talk
·
Talk it out: When you're under duress, a quick call to
a friend can instantly make you feel better. Getting it off
your chest helps put it in perspective. Just be sure to pick
the right person to confide in -- someone who's a good
listener. A word of caution: You may be working yourself up
instead of calming down if you find that you're repeating the
same gripes. If you don't feel like talking about what's
bothering you, just chatting can help too.
This
article was provided by Women
Alive
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