Nowadays Stress Relaxation Techniques should be a part of everyday life to overcome stress … After all, daily stress is a part of most people’s lives. For example; If you’re very young and going to school there’s the stress of fitting in with your friends and exams.  When you get older there’s the pressure of finding a career, work related stress, financial independence and raising a family.  As you age your body’s defense system doesn’t work as well.  Unfortunately, this same defense system is greatly affected over time by stress.  In other words … Placing yourself in positions of Stress with very little Stress Relief will cause your immune system to age prematurely.  Stress is also linked to illnesses including heart disease, high blood pressure and Alzheimer’s just to name a few.

Stress and Premature Aging

A study published by National Academy of Sciences found that stress can cause a person’s immune system to age prematurely.  The study discussed the caps on the end of chromosomes called telomeres.  As a cell divides the telomeres in that cell shorten.  When the telomeres become too short the cell can no longer replenish itself. This is why we age, and the reason we are unable to live forever.

The research showed a test that checked the telomeres and stress levels of 58 healthy pre-menopausal women.  The results were amazing.  On average, women that experience constant stress had an immune system 10 years older than their current age.  Although the study explained they weren’t exactly sure of the impact they did have a very plausible theory that Hormones released during stress are shortening the telomeres and cutting the life span of cells.  Imagine for a moment the number of illnesses your body will attract if your immune system is permanently compromised.

The Good News on Stress and Relaxation Techniques

Being aware how stress affects the body is the first part.  The second comes through finding real positive Natural Stress Relief Techniques.  The greatest ways to get control of stress come from surrounding your self with friends and family, maintaining a positive outlook, consistent exercise and effective relaxation techniques. 

Effective Relaxation Techniques should include: Relaxation Breathing Techniques, guided meditation/ stress relief CD’s, Relaxation Programs and Visualization Techniques.  Each method is a great way to release any built up tension and prevent the effects of long term stress.  This combined with a healthy diet and adequate sleep will make all the difference to you living a long and healthy life.

Stress Relief Techniques … If you don’t do them will you get fat? When doing a little research on the subject I have come to believe there is a solid link between the 2.

You see, our body contains a system called the neuroendocrine system which activates a series of hormones whenever we feel threatened or stressed.  Many years ago this system was useful to assist us in fleeing when there was danger near. 

The Hormones released include adrenalin (for the burst of energy), corticotrophin releasing hormone (CRH) and Cortisol (helps us to replenish our bodies after the stress has passed).  The downside is Cortisol can hang around in our system for a while after the stress and cause your appetite to increase.

This system is great when you’re under physical danger but isn’t so good on the everyday stress that we all face like paying the bills, work pressure and family pressures.  In other words your neuro-endocrine system can’t tell the difference between non-physical stresses and still responds with the need to replenish your system – or eat.

By listening to the messages from the neuro-endocrine system can not only lead to weight gain, but also leads to visceral fat which is fat that lies around the stomach area of the body and increases the rate of heart disease and diabetes.

What does that all mean?  Put simply, if you experience stress you are more likely to gain weight.  This is interesting when you consider more people are under stress today than 30 years ago and we currently have a record obesity rate.  Interesting.

It all comes back to Stress Relief Techniques and playing a part in learning how to

a) Release built up Stress

b) Developing new methods for handling Stress

There are many forms of Natural Stress Relief available to show you how to handle stress more effectively and release built up stress.  There options available include: Stress Relief CD’s, Relaxation Programs, Stress Management Activities and Relaxation Breathing Techniques.  Whether you like it or not stress is in everyone’s life. It’s more a question of how you handle it.

A report compiled by NIOSH (National Institute for Occupational Safety and Health) shows indisputable facts that Work Related Stress is the highest cause of stress in today’s society.  The survey shows that one in four people view their jobs as the number one stressor in their life.  It also shows that three quarters of people believe workers have more on the job stress than a generation ago.

The report is a compilation of surveys by several key players in stress reduction and stress management including Northwestern National Life and Yale University. 

The causes of Stress at Work and Work Related Stress were:

—> Working conditions – The location, people you work with, environment, culture and terms of employment.

—> Worker characteristics - Individuals outlook, abilities, personality and coping style.

The NIOSH approach to Stress at Work is to find a balanced approach to the working lifestyle.  It can be defined in 3 basic categories:

—> A balance between work and family/personal life

—> A support network of friends and co-workers

—> A relaxed and positive outlook

Generally, focusing on third strategy will have a massive impact on the first two.  A good method to tackle stress is through relaxation techniques conducted on a daily basis as a method to release built up stress and anxiety accumulated during the day.  Different relaxation techniques including stress relief CD’s, relaxation breathing techniques, stress relief exercises, keeping a journal and physical activity are excellent methods for creating a more relaxed and positive outlook.  The greatest step you could take would be to complete a stress relief program.  An excellent stress relief program should gives specific methods of relaxation, a way of setting and recording relaxation goals and specific stress management techniques to learn and implement.  This combined with a greater respect for work related stress would decrease the overall instances of stress and help to develop a more focused, happy workforce.

You are what you eat, and if you’re feel like you need some sort of stress relief or you experience anxiety attacks it may have something to do with your diet. 

Let me explain … there are several factors that determine the level of stress and anxiety you experience daily.  They include: your environment, your psychological status, your methods for releasing stress and your diet. Diet has shown to impact how we handle stress at work, our level of concentration and the ability for our bodies to function normally.

There are several parts of your diet you may believe help to relieve stress, but few people are aware that these are the same things that actually cause stress.  Take for instance, smoking.  Many people believe that smoking helps to relieve stress.  But if you read this article you’ll understand smoking is one of the main causes of stress.

Here are some of the foods and drinks you should take in moderation to reduce your stress and experience natural stress relief:

—> Foods that contain caffeine – This is found in coffee, non-herbal tea, chocolate, coke, etc.  Caffeine causes the release of adrenalin which increases the level of stress.  Too much caffeine has the same effect as long term stress on the body. 

—> Alcohol – Excessive consumption of Alcohol stimulates the secretion of adrenaline and is shown to result in nervous tension, insomnia and irritability.  Excess alcohol will deposit fat around the heart and in excess limits the liver from removing toxins from the body.  During stress your body produces several hormones that are normally filtered by your liver.  If your liver isn’t functioning properly, then your body can’t remove the toxins resulting in serious damage

—> Sugar – Sugar has NO essential nutritional benefits what so ever. Sugar provides short burst of false energy that can not sustain the body.  These short bursts of false energy result in irritability, poor concentration and depression.  High consumption of sugar can also result in diabetes.

—> Fat – Avoid foods rich in saturated fats as they place unnecessary stress on the cardiovascular system.  These include: deep fried foods, bacon, sausages, cakes and pies. 

—> Salt – Foods high in salt increase the blood pressure affect the adrenal glands and cause emotional instability.  Look for salt substitutes that contain potassium to still enjoy the flavor of salt without all the nasty side-effects.

These foods mentioned are all Ok in moderation, but should never be used solely as a method of stress relief as they will result negative side affects.

Of course diet is essential in stress relief, but nothing can beat well chosen stress relief techniques like exercise, yoga, a stress relief CD, meditation, relaxation breathing techniques or other beneficial stress management activities.

I remember when I was a child.  Days seemed to go on forever, there was always something to do and I was always getting up to some sort of mischief.

As I grew up, things definitely change.  I took on extra responsibilities, got a job, strived for direction in life and more of my life became about time, money and relationships. Everything starts to speed up and I seemed to have less time than before.

The stress monster can easily creep up on you and you can begin to feel the pressure of everyday life with deadlines, responsibilities, family pressures and stress at work. 

You know stress is always there though, in everyone’s life, but it’s a question of how you handle it.  Some of us deal with it by becoming aggressive and snappy at those around them or other negative responses.  If you handle it this way then your stress will continue to build up with really bad side effects.

There is another way.  By investing just 20 minutes a day using Natural stress relief techniques like Meditation, stress relief CD’s, relaxation breathing techniques, Yoga and Relaxation Programs will offer natural relief from any stress that builds up in your day.  The benefits of using different natural stress relief techniques are countless.  Some of the immediate benefits include:

—> Feeling happier

—> Improvement in Immune system

—> Lowering of blood pressure

—> Release of built up stress

—> Improved concentration

—> Feeling calmer and more energetic

—> Enjoying a more restful sleep

Natural Stress Relief has no negative side effects and makes you feel good.  Remember, there are different stressors in everybody’s life (in other words, things that push your buttons) but by using natural stress relief for 20 minutes a day they won’t affect you the same way and you’ll be able to tackle them head on.

The person that created the saying – “There’s only a few things to be sure of in life; death and taxes” needs to add traffic to it.   With roads filling up more and more, traveling to and from work can be really stressful. Many of us need some sort of stress relief just to cope.

Being late, feeling claustrophobic, or simply frustrated being stuck in traffic means some of us aren’t the most polite people to be around.  Have you ever been guilty of cursing at another person, cutting someone off or making impolite gestures? From impolite behavior right up to physical aggression, road rage works at several different levels which result in stress, anxiety and often poses a significant threat to the health and safety of everyone on the road. 

If you’re driving to work in the morning and you experience road rage on your way it can have an impact on your work and cause unnecessary stress at work.  If you experience road rage on the way home you may end up taking it out on your family and create a stressful environment in your home.

It may surprise many people but if you use effective relaxation techniques you can overcome the road rage associated with stress and anxiety which will help you to become a more polite and defensive driver.

Here are a few relaxation techniques to help make that drive bearable:

—> Listen to a Stress Relief CD – Listening to a good stress relief CD everyday will help you to stay calm and focused when you would normally feel quite stressed.  It will help you to release your stress in a safe manner.

—> Listen to Music, audio books or talk back radio – This helps you to take your mind off the congestion and frustration of traffic and makes it a little more bearable

—> Relaxation Breathing Techniques – This will help you to become more focused and centered when you are experiencing stress or frustration in traffic.

—> Time Management – If you find one of the reasons you’re experiencing frustration in traffic is because you’re late then focus on methods to improve time management

It’s important to find stress management techniques that provide natural stress relief before, during and after your stressful drive in traffic. You can do this by investing about 20 minutes a day to release and de-stress. After all, with our ever increasing population, traffic is here to stay.  How you handle it is up to you. As I said in the beginning – “There’s only a few things to be sure of in life; death, taxes and traffic.”

A great new trend is beginning to form in forward thinking companies in an effort to tackle stress at work head on.  Several independent studies showed when people followed another passion other than work that they were more focused, handled work pressure better, were more balanced and had less time off sick.  This was first targeted by several H.R. Departments looking for strategies to reduce stress related illnesses in the workplace. They discovered by encouraging people to have a secondary focus other than work not only improved productivity but also gave their workers a way of venting stress.

It’s understandable when you understand the concept of a hobby as a relaxation technique.  With so much pressure everyday to perform and with work related stress on the rise it can be really hard to switch off at the end of each day. A hobby helps you to take your mind elsewhere, where you can focus on something different for a while.  There are many different hobbies you can try from dancing to writing in a journal.  The key is in finding one that you feel passion for.  Combined with other strategies like stress relief CD’s, relaxation breathing techniques and stress relaxation techniques will ensure you will have a happy less stressful lifestyle.

Work related stress is constantly on the rise.  Our big planet is not so big anymore and the amount of pressure to perform is always going up.  Although we have had so many technological advances to make our life easier, in actual fact some of them are the root cause for Stress and Anxiety.

Take for instance E-mail.  Email is a great way of staying in touch with people anywhere around the world, yet at the same time it means you can work from home late at night, on weekends, literally anywhere.

With another weekend coming up, I think it’s time to de-stress and take a break.  What can you do to take a break? 

Well I’ve prepared my ten tips you use to relax, rejuvenate and have a good weekend.  Please note, these are all natural stress relief exercises and have been approved by the Great Life and Health Foundation, in other words, US.

Here they are: 

1.      Read a good book – Sit, relax in bed and find yourself a good book to read.  This is a great relaxation technique as it gives your mind a break and helps it to focus on something different for a while.

2.      Take a long, hot bath – The benefits of a hot bath are endless.  It’s great for your body and your mind.  Try combining this tip with some music and relaxation breathing techniques to gain the maximum benefits.

3.      Visit friends – Social Interaction is a great way to relieve stress.  Talking with others about your week can help you to get it off your chest rather than letting it build up.

4.      Listen to a good Stress Relief CD – This Stress Relief Technique will help you to address and get rid of your stress instantly rather than letting it build up.  If you combine it with a hot bath you can sit and let you troubles float away.

5.      Do some stress relief exercises – Similar to a Stress Relief CD, Stress relief exercises will help you to get rid of any built up stress.  This is a great way to ensure you keep your stress levels down.

6.      Pamper yourself – Try a massage, a pedicure, manicure or some aromatherapy.  Take some time for you to do what you want.

7.      Go for a long walk – Walking is great for the body and it’s great for your health.  It can help you manage your weight, lower your cholesterol, lengthen your life, strengthen muscles and of course, it lowers stress.

8.      Do Some Relaxation breathing techniques – Take out a few minutes to do some simple relaxation breathing exercises. It’s a great way to release that tension from your week and help you to start your weekend fresh and relaxed.

9.      Start a hobby or put aside time for your hobby – Hobbies help us to express ourselves in ways we normally can’t.  They are a great way to release tension and do something we really enjoy.

10. Play some sport – Team sports are very social and are an excellent method of stress relief.  Choose a sport you are passionate about.  Join a club or form a team.  The good thing about sport is you’re being social and getting fit.  Just stay away from the after game drinks

So that concludes the list.  Remember the weekend is a time away from work where you can relax and take time for you before you get back into it next week.

With so many different methods of Natural Stress Relief available, why does meditation stand out from the crowd? 

Still incredibly underutilized, Meditation is an excellent stress management technique for centering your mind and body.  It helps reduce high blood pressure, anxiety attacks, Stress Levels, Hypertension and in some cases is an excellent source of preventative medicine.

So what is Meditation?  The short version of a potentially really long explanation would be to say – it is a mind body practice using breathing and focusing techniques to create a ‘Relaxation Response”. 

If used appropriately and frequently meditation is an excellent way of reducing your stress levels.  Using a guided meditation in the form of a Stress Relief CD can help improve the focus and benefits of the meditation.  Many Stress based meditations lead you through a series of relaxation breathing techniques and include some handy tips for relaxation techniques for anxiety. 

How often should you meditate?  There are a few factors that determine how often you should meditate; the level of pressure in your job, how often you use other methods to release built up tension, your level of health and the amount of time you have available.  If you feel as if your life is out of control, or you’re under massive amounts of pressure, I find taking out about 30mins a day for at least a month to assist in the refocusing of the mind.

There are many Stress Management Articles available to provide you with more information and benefits of meditation on the Internet.  I recommend using a type of relaxation program to guide you through a set process of Stress Relief.

If you’ve ever experienced an Anxiety Attack or Stress Attack you’ll understand how down and out they can make you feel.  Although Anxiety Attack symptoms vary from person to person the end result is still the same.  It’s important to find some method of relaxation techniques for anxiety  to overcome any long term effect your anxiety attacks may cause. 

But at times it can all seem too much. I mean you want to fix the issue, yet the goal posts can seem so far away from where you are right now.  This is where the baby steps principle comes in handy.  When you step back and you look at where you would like to be then you can break it down into smaller, easier to achieve tasks.  Rather than focussing on the huge task of making it to the end, you only need to focus on the next step, which makes it less daunting. 

For example – If you had a fear of flying and you wanted to feel calm instead of experiencing an anxiety attack every time you even visited an airport you could begin by practicing relaxation breathing techniques and visualization techniques for relaxation for 10 mins everyday.  During this time you would meditate on the thought of flying and use other stress management techniques to address the issue of flying.  Then after 1 week, visit an airport and watch the planes.  Note: you are not going there to fly; you are simply watching the majestic planes flying overhead.  Once you master the first small step then move onto the next step and so on.

Remember: To overcome the fear, break the fear down into smaller pieces, handle each smaller piece and complete the overall task by putting all the pieces back together again.