MANAGE STRESS, THE NATURAL WAY

The best way to fight stress is to make sure that our bodies are in
the best condition to be able to fight against and control stress by
their own strength.

Most times this does not happen by taking medicines or by submitting
to complicated treatment. But can be achieved following a healthy
lifestyle and by making use of the help which nature offers us.

We eliminate stress by following a natural diet, exercising moderately
and resting through recreation and relaxation.

When stress cannot be controlled with these options, certain natural
remedies may offer the extra help which the body needs.

These natural remedies are:

HYDROTHERAPY
The medicinal effects of water on the body produce the perfect balance
between stimulation and relaxation. This is what is needed to
counteract stress.

WARM BATH
A Luke warm bath taken for 10-15minutes will produce muscular
relaxation and will overcome the tenseness produced by stress. The
bath stimulates the nervous system at same time, helping it to face
stressful situation.

It is advised to increase the effect of the water by adding bath salt
or 5-10 drops of lavender or rosemary essence.

 SAUNA
The sauna has a cleansing and purifying effect on the body since it
increases the elimination of waste substances through the skin.The
blood is cleansed of impurities and all the organs function better.
It should not last more than 45-60 minutes.

The sauna can make a person feel more active and help to combat stress
if a cold shower is taken every 15 minutes throughout the session.
The temperature changes from hot to cold increases the body defense
and fortify the nervous system.

THALASSOTHERAPY
Vacation at the beach, with a schedule of swims and physical exercise,
are a good way of controlling stress. Bath in sea water increase the
appetite, stimulates the metabolism and the internal secretion glands
to function better.

RELAXATION EXERCISE

BREATHE DEEPLY AND PROPERLY AS A RELAXATION EXERCISE

Relaxation is an exercise which is easy to learn and it is highly effective in the treatment of stress.

One physical manifestation of stress is muscular tension. When there is prolonged tension, the muscles become “accustomed” to it and tend to adopt this as their normal state of being.

 

This results in the all-too-common aches and pains such as backache, headache , shoulder and neck ache.  All are associated with stress.

Unfortunately, many people do not relate pain to stress. Relaxation helps people to begin to perceive the tenseness which is causing the pain so that they can consciously relax their muscles.

 

Apart from the immediate relieve which comes from relaxation it also gives the one who practices it a feeling of accomplishment and of being in control.

Although there are a number of relaxation procedures used by psychologists in the treatment of stress. In my opinion, any method which is based on hypnosis or self-hypnosis is counterproductive.

 

These methods make us surrender the control of our mind- always a dangerous practice.

In general, relaxation techniques are mastered within two months. It takes that much time for people to understand the muscle groups and recognize when they are tensed and when they are released.

Even so, the benefits are realized soon enough to satisfy the person immediately.

 

PROGRESSIVE RELAXATION

When relaxation is practiced regularly, it produces positive results in the majority of cases which involves headaches, abdominal pain, migranes and arterial constriction

Relaxation is also recommended in cases of insomnia (sleeplessness), anxiety and high blood pressure.

 

Quick Relaxation

The principal inconvenience of relaxation is that it cannot be practiced quietly in any circumstances for example in the car, at work or right before being called in before the employer.

 

In these circumstances, we recommend a form of relaxation which is based on breathing and which, in the field of clinical psychology, is called self-instruction.

If e wish our bodies to function at maximum levels, we must breathe deeply absorbing pure air. If  our bodies and our brain receive enough oxygen, we will become less stressed.

 

BREATHE DEEPLY

Breathe deeply holding in the air for several seconds (at least 4-5) and then exhale slowly.

 Repeat this 2 or 3 times.

 

SPEAK OUT

Say to yourself silently or aloud if possible, I am calm. I feel alright. Repeat this 2 or 2 times.

 When you have alternated between deep breathing and self-instruction (step 1 and 2) for 2 or 3 minutes, you should feel in control and more relaxed.

 

When a large dose of stress attacks, breathing becomes more rapid. This is the result of thinking and is triggered by the stress agent.

Once the stress time is past, breathing returns to its normal rate. If stress is prolonged, bad breathing habits may be formed.

 

It is important when practicing relaxation to establish good breathing habits and correct bad ones.

 

 THERE ARE THREE STEPS TO CORRECT BREATHING TECHNIQUES

 

1. Stand with your feet slightly apart. Breathe in through the nose until your lungs are filled with air. This can last for 4-5 seconds.

 
2.Then breathe out (expel) strongly through while beginning to bend the knees.
 
3.From the slightly bent knees position and with the lung now empty, begin to breathe in while you rise up to the standing posture.
 
Each day we should complete a session of at least 20 deep breathing exercises out doors or in a well-ventilated room. By doing this we supply oxygen to all our cells including the brain and we condition ourselves to breathe deeply and adequately.

NAP AS A MEANS OF RELAXATION

NAP AS A MEANS OF RELAXATION

The nap or siesta tends to be practiced in countries where the temperature rises continuously during the middle of the day.

If practiced moderately, it is a good way to fight stress.

 

DURATION

A nap or siesta must be short in accordance with the Hispanic tradition, the person rests on the sofa while holding a key with the thumb and index finger.

When a certain level of sleep is reached, the key falls to the floor and the noise wakes the person.

 

POSITION

The person must be in a relaxed position but never lying down completely as in night-time rest.

 

PRECEDED BY A LIGHT MEAL OR TAKEN BEFORE EATING

A siesta or nap after a heavy meal tends to prolong the digestion and does little good. The ideal is the nap before lunch.

 

ACTIVITIES AFTER A NAP

The nap divides the morning labor from that of the afternoon. It is convenient to begin normal activities upon awakening.

 

ADJUSTED TO THE INDIVIDUAL

For some people a nap is not beneficial. Some, for example, wake up in a bad mood and feel worse than before they took the nap.

In such cases, it is better not to use this technique at all.