by Chris Iwuchukwu
Stress is something EVERYONE feels from time to time. Stress is a normal physiological and psychological response to life’s demands. Our brain alarm systems are wired to identify and respond to certain events with a so called “fight or flight” response. However, this stress response is not supposed to last for a long time or happen very often.
Learn to recognize stress:
To successfully manage stress, you must first recognize it. Stress triggers are called stressors and could coming form:
Sometimes we can recognize stressors by identifying how we respond to them. Some of the responses you may show in response to stress include:
Unhealthy reactions to stress:
You may find yourself doing one of this when you are stressed. These are unhealthy stress responses that create other problems and stress as well.
How to manage your stress:
There are a dozen simple steps that can help you manage your stress. Some step to reduce stress include:
In this issue of our Newsletter we will outline the steps to deep breathing. This should be practiced at least 3 times a day even when stressful situations are not being experienced. Helps to slow your heart rate and lower blood pressure
Deep breathing exercise:
For a guided deep breathing podcast, use the following link:
http://marc.ucla.edu/mpeg/01_Breathing_Meditation.mp3.
Stress is something EVERYONE feels from time to time. Stress is a normal physiological and psychological response to life’s demands. Our brain alarm systems are wired to identify and respond to certain events with a so called “fight or flight” response. However, this stress response is not supposed to last for a long time or happen very often.
Learn to recognize stress:
To successfully manage stress, you must first recognize it. Stress triggers are called stressors and could coming form:
- Family
- Work
- Relationships
- Money
- Health problems, and others.
Sometimes we can recognize stressors by identifying how we respond to them. Some of the responses you may show in response to stress include:
- Anger
- Irritatility
- Headaches
- Stomach-aches
- Loss of sleep.
Unhealthy reactions to stress:
You may find yourself doing one of this when you are stressed. These are unhealthy stress responses that create other problems and stress as well.
- Eating too much
- Smoking cigarettes
- Drinking alcohol or using drugs
- Sleeping too much or too little.
How to manage your stress:
There are a dozen simple steps that can help you manage your stress. Some step to reduce stress include:
- Deep breathing
- Meditation with and without yoga or Tai chi.
- Recognize the things that you can’t change
- Learn to set limits
- Adequate and restful sleep; regular exercise, and good healthy meals
- Change your outlook
In this issue of our Newsletter we will outline the steps to deep breathing. This should be practiced at least 3 times a day even when stressful situations are not being experienced. Helps to slow your heart rate and lower blood pressure
Deep breathing exercise:
- Lie down or sit in a comfortable chair, preferably in a quiet place, free from distractions. Close your eyes and notice your breath. Is it shallow and just at the top of your lungs?
- Now, slowly take a deep breath, following the air with your attention as it goes in.
- Exhale slowly, taking twice as long to exhale as it took to inhale.
- Every time you exhale, pause for a second to stay conscious of your breathing. Let your shoulders droop and feel yourself relax more with each breath.
- Repeat this several times. Try breathing in through your nose, out through your mouth. Count slowly to 5 as you inhale, 10 as you exhale.
- Now notice whether your abdomen is expanding with each breath. Practice deep abdominal breathing to help you relax further.
- After 5 to 10 minutes, take a deep breath and hold it. Slowly open your eyes and slowly exhale. You should feel more relaxed and comfortable.
- With practice, even a few of these deep-breathing exercises will allow you to quickly enter a state of relaxation.
For a guided deep breathing podcast, use the following link:
http://marc.ucla.edu/mpeg/01_Breathing_Meditation.mp3.