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Stress Reduction And Relaxation

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It does amaze me sometimes when i meet clients in my practice who have never really known what it is like to deeply relax. I specialize in anxiety counseling and can only recall one person who came to me who performed a relaxation exercise daily. It is vitally important that anxiety sufferers establish a relaxation routine because the core of anxiety and panic disorder, as well as many other emotional issues, is an over-arousal of the nervous system. I am aware that to a certain extent i am stating the obvious, however, in practice most clients don't take time out to lower this arousal on a regular basis which would tremendously enhance their quality of life if done consistently.

Now at most psychological out-patient departments all over the world most patients are taught the classical relaxation technique where you tense each muscle around the body and then relax it and these techniques can calm most people who do them but their one drawback is that they don't actually go far enough and they only reach a superficial level of relaxation and many people still remain in over-arousal because they only go to this basic level of calmness. The traditional technique was developed by Herbert Benson, M.D. at Harvard Medical School, and written up in his book entitled, of all things, "The Relaxation Response".

We must remember that stress starts in the mind so relaxing the muscles is half of the picture, stress it is a product of arousal in certain brain centers. The brain is made up of three main areas, the reptilian brain (our most ancient part), the limbic system and the frontal brain or neocortex.

It is in the first two that the action take place with regards to stress. This is the famous 'fight or flight' area that is very primitive in it's nature. These two areas contain the glands and structures that react to stress and fear and fire us up and then keep us aroused. These main glands are the thalamus and the hypothalamus and the pituitary gland all of which are located in the limbic system. In the reptilian brain, at the rear, is a small structure known as the locus ceruleus which is also part of the brains stress response equipment. Further into the body itself are the adrenal glands which fire cortisol and adrenaline into your body when the afore mentioned structures notice stress looming. So in order to really reach a deep level of relaxation where our stress really is 'turned off' we have to switch off these structures somehow. How that is done is by simple visualization exercises that take you way past the superficial level of calmness that the traditional techniques do. You can literally learn to 'shut down' your minds stress centers at will.

Stress Reduction And Relaxation

Meditation has a reputation as an activity related to religious practices and hippy-dippy pseudo-science. This is unfortunate, because meditation is a simple, effective stress management tool that can be used by a anyone and solid medical research has shown that meditation is highly effective as a way to lower stress and even manage pain.

It's particularly effective at the end of a long, stressful day you can set aside a short period when you get home from work, meditate, and then enjoy your evening with a clear mind and more relaxed body.

Why meditation is great for stress

One of the pioneers of serious meditation research was Harvard's Dr. Herbert Benson, who's 1968 book "The Relaxation Response" showed that meditation had a measurable affect on stress, slowing breathing and heartbeat and lessening the body's natural fight-or-flight response. Meditation will allow you to relax your body and focus your thoughts, thus focusing your mind and allowing you to let go of the day's troubles. It allows your body to refresh its resources, which is good for your immune system, your blood pressure and your mental outlook.

When you meditate, your heart rate and breathing slow down, your blood pressure normalizes, and you use oxygen more efficiently. Your adrenal glands produce less cortisol, adrenaline and noradrenaline and you produce good, healing. Your mind clears, allowing you harper thought and greater creativity. Meditation has proved beneficial for people trying to give up smoking, drinking and drugs.

Simple meditation for anyone

Meditation isn't a mystical, mysterious practice. It's easy to do, and doesn't take any special equipment or training. Meditation involves sitting in a relaxed position and clearing your mind. There are a number of methods for meditation you can focus on a sound (like "om"), or on your own breathing, or on an object, or on nothing at all. You just need at least 10 minutes of quiet, free of distraction, although some people find that, with practice, they can meditate anywhere.

Here's a couple of basic techniques:

1) Simple Breathing Meditation

Find a quiet room, and sit in a comfortable position, either on the floor or in a chair. Close your eyes.

Consciously relax the muscles in your feet, then your calves, and work way up your body until everything is loose.

Now focus your attention on your breathing. Breathe in deeply through your nose, and then let your breath out through your mouth. Count your breaths, and say the number of the breath as you let it out, which helps you to focus your mind and avoid distraction.

Do this for 10 or 20 minutes, then allow yourself to slowly come back up to full speed.

2) Focused Object Meditation

Choose an object, any object a vase of flowers, a burning candle, a beautiful piece of fabric with a complex design. It can even be a coffee mug or a lamp.

Examine the shape, colors, shadow and light, texture movement of the object. Breathe deeply and rhythmically, and let your mind go wherever it wants, but stay focused on the object. Allow yourself at least 10 minutes to examine every detail.

3) Focused Sound Meditation.

Make a sound, over and over, focusing entirely on the vibration and tone. The classic meditation sound is "Om," the Sanskrit word for perfection. Use the same rhythmic breathing to help slow your heartbeat and focus your mind.

4) Focused Imagery Meditation

Here, you create a mental image in your mind of a happy, relaxing place. You could be on a tropical beach, or floating on a raft in a mountain lake, or even lying in a king-sized bed in a luxury hotel whatever you find the most calm and restful to think about. Breathe in and out, slowly and rhythmically. As thoughts enter your mind, let them drift back out focus entirely on your "happy place as you breathe.

Unlike the use of prescription medication and herbal therapies, there are no potential side effects to meditation, and it doesn't cost anything. No special equipment is required, and you can meditate no matter what your physical limitations. It does take some commitment and patience, but after a few sessions, you'll find that meditation is a wonderful method for relieving stress and you can do it anywhere!

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About Author

Both Lee James Heather & Mailcucan are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Lee James Heather has sinced written about articles on various topics from Cure Anxiety, Stress Management. Lee James Heather is a therapist specializing in anxiety based problems. He is the developer of a technique that goes beyond the traditional stress reduction methods.. Lee James Heather's top article generates over 9900 views. to your Favourites.

Mailcucan has sinced written about articles on various topics from Stress Management, Guided Meditation. Read the amazing journey of a modern day athlete and her meditation journal!. Mailcucan's top article generates over 9900 views. to your Favourites.

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