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Ten Effective ways to avoid Stress
By: Dr. Kamran Farooqui
CMO
In our April 2007
issue we had
discussed about
Stress: what is it,
how it manifests
and affects our
body and why does
it arise? We had also disclosed our
intention to follow it up with tips to tackle
it successfully in our subsequent issue.
Well! We now present some useful and
effective instructions for combating this
niggling condition.
1. Decrease or Discontinue
Caffeine
Many of us do not realize that caffeine
(coffee, tea, chocolate and cola) is a drug,
a strong stimulant that actually generates
a stress reaction in the body. 75% to 80%
of those who stop caffeine notice a
benefit. They feel more relaxed, less jittery
or nervous, sleep better, have more
energy (a paradox, since you are removing
a stimulant), less heartburn and fewer
muscle aches. Many feel dramatically
better and notice a remarkable difference.
One warning, however. Heavy caffeine
users must wean themselves gradually or
they might get migraine-type withdrawal
headaches. Try to decrease by one drink
per day until you have freed yourself
completely.
2. Exercise
Regular exercise can drain off ongoing
stress and keep things under control. At
the very least, it is important to exercise
three times per week for a minimum of
30 minutes each time. Aerobic activities
like walking, jogging, swimming and
bicycling are suitable. Choose things you
like and those that you can maintain for a
longer period. It is also beneficial to have
a variety of exercise outlets. For chronic
or acute stress, exercise is an essential
ingredient in any stress reduction program.
3. Relaxation / Meditation
Just as we are all capable of mounting and
sustaining a stress reaction, we have also
inherited the ability to put our bodies into
a state of deep relaxation which Dr. Herbert
Benson of Harvard University has named
"the relaxation response." In this state, all
the physiologic events in the stress reaction
are reversed: pulse slows, blood pressure
falls, breathing slows and muscles relax.
Where the stress reaction is automatic,
however, the relaxation response needs to
be brought forth by intention. Relaxation
is more than simply having peace of mind,
resting or enjoying a hobby. Deep relaxation
can help you manage stress, and stay alert,
energetic and productive. Fortunately, there
are many ways of doing this.
Relaxation techniques
So how do you truly relax? These
techniques can help you get started. Don't
be discouraged if you don't feel the benefits
right away. Be patient, take your time and
practice and stay motivated.
Relaxed breathing
Have you ever noticed how you breathe
when you're stressed? Stress typically
causes rapid, shallow breathing. This kind
of breathing sustains other aspects of the
stress response, such as rapid heart rate
and perspiration. If you could get control
your breathing, you could avoid cascading
events of acute stress.
Practice this basic technique twice a day,
every day, and whenever you feel tense.
Follow these steps:
l Inhale. With your mouth closed and
your shoulders relaxed, inhale as slowly
and deeply as you can to the count of
six. As you do that, push your stomach
out. Allow the air to fill your diaphragm.
l Hold. Keep the air in your lungs as you
slowly count to four.
l Exhale. Release the air through your
mouth as you slowly count to six.
l Repeat. Complete the inhale-holdexhale
cycle three to five times.
Progressive muscle relaxation
The goal of progressive muscle relaxation
is to reduce the tension in your muscles.
First, find a quiet place where you'll be free
from interruption. Loosen tight clothing
and remove your glasses or contacts if
you'd like.
Tense each muscle group for at least five
seconds and then relax for at least 30
seconds. Start from upper part of your face
then gradually work downwards along your
neck, shoulders, arms, chest and back till
your legs and feet. As you work on a muscle
group first tense them and then gradually
let go the tension till you can feel them
relaxed and flaccid. Repeat each group
before moving to the next muscle group.
Perform progressive muscle relaxation at
least once or twice each day to get the
maximum benefit. Each session should
last about 10 minutes.
Autogenic relaxation
Autogenic means something that comes
from within you. During this type of
relaxation, you repeat words or suggestions
in your mind to help you relax and reduce
the tension in your muscles. Find a peaceful
place where you'll be free of interruptions.
Then follow these steps:
l Choose a focus word or phrase you find
relaxing e.g. "I can handle this" or “I am
peaceful”. This is called a mantra.
l Sit quietly in a comfortable position.
l Close your eyes.
l Relax your muscles, starting at your
head, working down your body to your
feet.
l Breathe slowly and naturally, focusing
on your word, phrase or image.
l Continue for 10 to 20 minutes. If your
mind wanders, that's OK. Gently return
your focus to your breathing and the
word, phrase or image you selected.
l After time is up, sit quietly for a few
minutes with your eyes closed. Open
your eyes and sit in silence for a few
more minutes.
4. Sleep
Sleep is an important way of reducing
stress. Chronically stressed patients almost
all suffer from fatigue (in some cases
resulting from stress-induced insomnia),
and people who are tired do not cope well
with stressful situations. These dynamics
can create a vicious cycle. When distressed
patients get more sleep, they feel better
and are more resilient and adaptable in
dealing with day-to-day events.
Sleeping-in is fine but if you sleep too
long, it throws off your body rhythms
during the following day. It is better to
go to bed earlier. Daytime naps are an
interesting phenomenon. They can be
valuable if they are short and timed
properly (i.e. not in the evening). The
"power nap" or catnap is a short sleep
(five to 20 minutes) that can be
rejuvenating. A nap lasting more than 30
minutes can make you feel groggy.
Patients with sleep disorder should avoid
daytime naps. Beyond these cautionary
notes, sleep can be a key in reducing stress
and helping you cope and function better.
Siemens ki Dunya
is now available on our
website in PDF format
on the following link
http://www.siemens.com.pk/SKD.html
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