Journaling/Blogging

Do you have something on your mind that you just need to get off your chest?  Need to clarify your thoughts or create a plan to deal with a situation?  My last entry  – Reduce Stress by Journaling may be the answer you need.

I remember using a notebook to write poetry, usually when I was sad or troubled by something while growing up. Since then I have come to know several people, who personally and professionally either journal or blog to help clarify things in their minds and to help set goals.  But until I discovered the article, “Reduce Stress by Journaling” by Pamela M. Peeke MD, MPH found on healthywomen.org I would have never thought of it as a way to reduce stress.  

According to Dr. Peeke, journaling can not only help you to refine your daily living skills, you can also use it to help you deal with stressors you are not comfortable sharing with others.  A journal can be as inexpensive as $1 (check the nearest Dollar Store) or a little more if you want one with a beautiful cover.  Or, go electronic, create a folder on your computer to jot your feelings in.  Don’t’ like to write, no problem, you can use a tape recorder and record your entries.  Either way, you have an outlet in which to vent feelings and help yourself work through it. 

Reference:

Peeke, P. (n.d.). Healthy women.org - managing stress reduce stress by journaling. Retrieved from http://www.healthywomen.org/content/article/reduce-stress-journaling?context=ages-and-stages/15&context_title=&context_description=

MEDITATION

Another great way to reduce stress that doesn’t require out of pocket costs for special equipment and can be done anywhere is meditation.  All you need is a quiet location, a specific comfortable posture, depending on the type of meditation, it can be done while sitting, lying down, standing, walking or in other positions.  You also need an open mind, (open meaning able to let distractions come and go without judgment)  and you must focus your attention on the chosen mantra, object or breathing.  ("National center for," 2010)  Many who have practiced meditation have found that they are able to focus and eliminate thoughts causing stress, producing a relaxed and tranquil mind.  

It has been noted that benefits to this includes:

•  Gaining a new perspective on stressful situations
•  Building skills to manage your stress
• Increased self awareness
•  Focusing on the present
•  Reducing negative emotions

Meditation is considered safe as long as you are healthy, and it may also be used for other health related illnesses.  When considering use for health related issues it is recommended that you check for published studies regarding the specific illness, as well as checking with you physician before doing so. 

Inner peace may be attained by choosing from several types of meditation:

            Guided meditation – aka guided imagery or visualization.  Your senses are engaged through mental images of places or situations you find relaxing.

            Mantra meditation – most commonly known as Transcendental meditation, where a calming word, thought or phrase is repeated to prevent distracting thoughts.

            Mindfulness meditation – you observe your thoughts and emotions while meditating, but do so without judgment.

            Qi gong - (pronounced chee-kung), a combination of meditation, relaxation, physical movement and breathing exercises to restore balance.

            Tai Chi – (pronounced TIE-chee), a form of gentle Chinese martial arts, made up of self-paced series of postures or movements in a slow graceful manner while deep breathing.

            Yoga – also uses a series of postures and controlled breathing exercise to promote flexibility and a calm mind.  (Mayo Clinic Staff, 2009)

Want to try meditation on your own?  Follow the steps outlined at About.com for Mindful Meditation:

http://altmedicine.about.com/cs/mindbody/a/Meditation.htm

References:

Mayo Clinic Staff. (2009, April 21). Mayo clinic.com – stress management . Retrieved from http://www.mayoclinic.com/health/meditation/HQ01070

National center for complimentary and alternative medicine meditation. (2010, June). Retrieved from http://nccam.nih.gov/health/meditation/overview.htm

Wong, C. (2007, October 25). About.com alternative medicine mindfulness meditation. Retrieved from http://altmedicine.about.com/cs/mindbody/a/Meditation.htm

SLEEP

 

Don’t underestimate the power of sleep.  Getting enough sleep is important for proper brain function and overall wellbeing.  Sleep depriviation due to hanging out staying up too late, insomnia, or loss of sleep due to health conditions or sleep disorders can cause “irritability, moodiness, …. Impaired memory, inability to be novel or multitask”, a person may even “fall into micro sleeps (5-10 seconds) that cause lapses in attention, or a person may nod off  while doing activities like driving or reading, and then finally experience hypnagogic hallucinations[1]”.  ("American psychological association," n.d.)  

Suggested ways to help get a good nights sleep include:

·         Keep a regular sleep/wake schedule

·         Don’t drink or eat caffeine four to six hours before bed and minimize daytime use

·         Don’t smoke, especially near bedtime or if you awake in the night

·         Avoid alcohol and heavy meals before sleep

·         Get regular exercise

·         Minimize noise, light and excessive hot and cold temperatures where you sleep

·         Develop a regular bed time and go to bed at the same time each night

·         Try and wake up without an alarm clock

·         Attempt to go to bed earlier every night for certain period; this will ensure that you’re getting enough sleep   (American psychological association,” n.d.).

Sometimes it’s not always possible to get a good night’s sleep.  So when necessary, take a Power Nap.  A 15-20 minute nap can reduce stress, refresh the brain, increase productivity and energy.  It may be necessary to think outside of the box to find a place to take a nap.  Do you public transportation like a bus or train long distances for work?  A nap during transit may be a great way to spend the time.  At work, there may be a lounge area to the restrooms or a break room, if you don’t have your own office.  An airport lounge or waiting room, even your car (just don’t do so while driving) may also serve as brief resting spots to recharge your batteries and help you have a better day.     

References:  

American psychological association. (n.d.). Retrieved from http://www.apa.org/topics/sleep/why.aspx

Health-cares.net. (2005, July 18). Retrieved from http://neurology.health-cares.net/hypnagogic-hallucination.php

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[1] Hypnagogic hallucination is episodes of seeing and hearing things as one is falling asleep. These dreams can be frightening and can often cause a sudden jerk and arousal just before sleep onset.  ("Health-cares.net," 2005)

PLAY A GAME

Okay this really cool and will be fun!  Ready for this?  To help relieve stress – Play a game!

The reason playing a game, especially one that presents a challenge can effectively help you reduce stress – is that your attention is centered on the game, taking your mind off of the problem(s) for awhile.  Thus your mind has a chance to rejuvenate, which helps you overcome tension.  Just what games are stress relievers, depends on you and what you like to play.  Whatever you choose to play, be it a board, video or computer game, even an outdoor game with, in addition to focusing you mind on the task at hand and forgetting the source of the stress, has the extra added benefit of removing tension from the body.  The best part is, you don’t have to wait until you get stressed out to do this.  Play anytime, start your day off with a little fun and end it with a little fun, and in-between time may be a lot easier to deal with.  Remember that the purpose is to give yourself and your mind a chance to relax – oh and have fun!

To get you started, here are a couple of links for free computer games:

Stress Reducer Desk Top Destroyer:

http://mystressmanagement.net/download-stress-reducer-desktop-destroyer.html

Stress Relief Paintball:

http://mystressmanagement.net/stress-relief-game-paintball.html

References:

Admin, Initials. (2012, March 16). Stress relief from everyday life. Retrieved from http://www.stress-institute.com/playing-games-highly-effective-way-to-reduce-stress/

Malgaj, L. (2009, July 06). Reduce stress easily by playing stress relief games. Retrieved from http://www.articlealley.com/article_969482_24.html

Breathing

http://www.jango.com/music/Anna+Nalick?l=0

And Just Breathe ,,,,,,Just Breathe

Oh Breathe, Just Breathe

That’s right full, deep, cleansing breaths which can be done anywhere, at anytime, by anyone to help you relax.  When you breathe deeply, the more oxygen you inhale, enabling you to counteract the negative effects of stress. 

Breathing is an automatic response of the body regulated by the brain according to the carbon dioxide levels in the body.  When under stress, breathing patterns change becoming shallow instead of deeply from the diaphragm increasing carbon dioxide in the blood which can prolong symptoms of stress.   ("Better health channel,").

“The key to deep breathing is to breathe deeply from abdomen, getting as much fresh air as possible in your lungs.” ("Help guide.org," ).  There are different techniques for deep breathing, but when you feel stressed, take a few minutes and try the steps outlined by Help Guide.org:

·         Sit comfortably with your back straight.  Put one hand on your chest and the other on your stomach.

·         Breathe through in through your nose.  The hand on your stomach should rise.  The hand on your chest should move very little.

·         Exhale through your mouth, pushing out as much as air as you can while contracting your abdominal muscles.  The hand on your stomach should move in as you exhale, but your other hand should move very little.

·         Continue to breathe in through your nose and out through your mouth.  Try to inhale enough so that your lower abdomen rises and falls.  Count slowly as you exhale. 

If you have a hard time breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale. 

1, 2, 3….And Breathe, Just Breathe!

References:

Better health channel. (n.d.). Retrieved from http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Breathing_to_reduce_stress

Help guide.org. (n.d.). Retrieved from http://helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

WALKING TO RELIEVE STRESS

  

The baby is crying, children fighting, your boss has gotten on your last nerve, significant other has no clue, life’s challenges are overwhelming  - and you have finally reached the point when you feel  you cannot take it any more – What can you do?   

Exercise is a great way to not only get fit, but to relieve stress.  One of the quickest and easiest things you can do just about anywhere, to get away from it all is Take a Walk! Stress can cause a lack of concentration, making it difficult to focus.  Walking as a form of exercise and to relieve stress releases endorphins, the happy hormones, which help balance the chemicals in the body, allowing it to fight the feelings of depression and anxiety.  ("Fitness health zone")

Where you walk, will depend on where you are and what time of the year it is.    One great place to walk which you may not think of is the Mall.  Many malls open earlier than the stores, and groups of “mall walkers” come in for the exercise and association with friends.  Benefits to walking in the mall include:

• Out of the weather: Inside a climate controlled mall, walkers can dress comfortably and not worry about wind, rain, snow, ice, heat.
• Away from the traffic: No intersections to cross, broken glass or bushes obstructing the path, auto fumes or rush hour.
• Security: Walking with others and with mall security on duty.
• Restrooms and water: always nearby in the mall. ("About.com,")

Not near the mall, that’s okay, there are plenty of places for you to go.  Be creative, think outside of the box if necessary, but go take a walk and find your happy place.

For more information and tips please visit the following websites which were used as references:

About.com. (n.d.). Retrieved from http://walking.about.com/od/beginners/a/mallwalking.htm

Fitness health zone. (n.d.). Retrieved from http://www.fitnesshealthzone.com/healthy-living/walk-to-relieve-stress-must-know-tips/