By Sue Lucy
How to Relieve Stress and Anxiety without Taking Pills?
I decided when talking to a friend yesterday that I would write some posts on stress, anxiety, depression and other related mental health issues. My friend had just been to see a psychotherapist for techniques to relieve stress and anxiety in the workplace. However, due to the psychotherapist being located in the centre of town my friend was highly stressed by the time she actually got to the appointment!
So I thought I would outline a few simple techniques I have used myself and also taught some of my clients to help alleviate the effects of stress. Perhaps firstly I should state that a certain amount of stress is a natural human condition. The body’s ‘stress response’ is it’s way of protecting you. This is commonly known as the ‘Fight or Flight’ response. We all need a certain amount of stress in our lives to get things done. It helps us to be aware of possible danger when we are driving, crossing the road, climbing a ladder etc Stress is also necessary to focus your mind and actions to make you more effective when carrying out important tasks whether that be an important job interview or in-depth discussion with your partner about a decision you must make. We all need to feel some amount of ‘stress’ as an affirmation we are alive! However, there are times when chronic stress can be detrimental to both our mental and physical health. This is when it is important to listen to your body and take stock of how you are feeling and how this is affecting those around you. Prolonged stress and associated anxiety affects mind, body and behavior. The first step is to recognize the symptoms of stress. This is not always easy as we often just say that we are busy or tired or too much to do and that is why we feel.. ‘off’ for whatever reason.
What Are the Common Symptoms of Stress/Anxiety?
• Tiredness
• Depression
• Irritability
• Palpitations
• High blood pressure
• Tightness in the chest
• Insomnia/too much sleep
• Anxiety related to a specific task, place or person
• Lack of Appetite
• Lack of sex drive
• Memory Problems
• Racing Thoughts
• Opportunistic infections, common cold etc
• Nail biting
• Use of alcohol, drugs to relax
These are just a few and most people may only experience a few of these.. not all!
Top Ten Stressful Life Events
§ Death
§ Divorce
§ Marriage separation
§ Jail term
§ Death of a close relative
§ Injury or illness
§ Marriage
§ Spouse’s Fired from job
§ Marriage reconciliation
§ Retirement
How to Manage Stress and Anxiety?
One of the most effective strategies to use when you have recognized you are feeling stressed is to take control. Taking charge of your thoughts, emotions and if possible, your environment will help you to feel more in control. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.
Learn to Relax
There are numerous ways of relaxing and you may have to try a few to find the best suited to you and your lifestyle. Putting aside time for yourself is paramount. You have to put yourself first for at least 30minutes a day if you can. In this time you may just want to sit quietly and let your mind wander. However, it is often a good strategy to use some kind of visualization to help your body counteract the chemical reactions you are experiencing. The body believes it is always in a state of flight when you are chronically stressed therefore you have to use techniques to alleviate this. Relaxation techniques such as yoga, meditation, deep breathing or self hypnosis help to activate the body’s relaxation response. If you take time to practice regularly, these activities can lead to a reduction in your everyday stress levels and a boost in your feelings of relaxation and serenity. They will also help you to maintain your calmness when in a stressful situation.
Hypnosis as an Effective Treatment for Stress and Anxiety
Hypnosis has always been of interest to me and I have seen it produce some very positive results especially for stress/anxiety type of conditions. Self hypnosis is always fun to try as long as you are in the right ‘mind set’ to try it and to give it a fair chance of working. There are many products on the market that profess an easy cure or quick and lasting results. I have researched this subject extensively over the years and there are very few products I would be happy to endorse. Recently I came across a British Hypnotist/Therapist Richard Mackenzie who has mp3 downloads making accessibility so easy. If the relaxation techniques outlined above are not to your liking and you want more direction try Richard’s hypnosis programme.
Sue L
I am a qualified psychiatric nurse. Photographer, writer, teacher, student, mother, partner tap dancer. http://www.lemonpoof.com
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