Stress Reduction By: Rachel Collinge Tamara Inman Kirsten Manwiller-Doherty Amy McKiernan Marie Vorrises Yu Ting Yu Stress: An Overview Overview Stress is a common experience. We often feel stressed when we… are very busy have important deadlines to meet
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Yu Ting Yu
We found as a group incorporating these fun and healthy habits into your daily routine not only helps to reduce stress but leaves you feeling relaxed and rejuvenated.
1. First, Get enough sleep.
“Know when you’re tired. Being able to stop work when you are fatigued rather than pushing yourself beyond your limits will reduce unnecessary stress.” Pg. 53 Health and Wellness. “Sometimes we are so busy we tend to cut down on things we need most. Sleep is a wonderful cure-all, a time to recharge your body’s batteries, and usually one of the first things sacrificed to stress. Keep in mind that lack of sleep makes you cranky and irritable. If you find that you can’t sleep, after a week or ten days, consult your family physician.” Pg. 52. Health and Wellness.
2. Take time to relax.
This can be done in your own way. For me taking baths is a wonderful way to relax. Dim the lights, light some candles, put on some soothing music, run a hot bath, put some bath salts, and add some aromatherapy bath oil. This is a great way for me just to exist for about twenty minutes. Taking time to just be and not “multi-tasking” is a great way to create clarity. “Don’t put off relaxing. Some people promise themselves that “tomorrow” or “next week” I’ll take care of myself and take a break. That simply won’t work. You have to relax every single day, even if it’s for a few minutes between appointments or some deep breathing on your way home from work.” Pg. 53. Health and Wellness.
If your living in a cluttered area that is in constant disarray it’s hard to find an area that’s not distracting. My husband always says, “A place for everything, and everything has a place.” When you feel like your living space is organized and peaceful it’s easier to unwind.
This means different things to different people. For me it’s making a to-do-list every morning and having my house in order. I’m more relaxed and find it easier to decompress if I’m prioritized and feel as though all of my tasks are being accomplished in the order of urgency.
I know this sounds silly but this is something to try and practice while you’re at home. “Once you are standing in front of the sink with your sleeves rolled up and your hands in the warm water, it is really quite pleasant. I enjoy taking my time with each dish, being fully aware of the dish, the water, and each movement of my hands. I know that if I hurry in order to eat dessert sooner, the time of washing dishes will be unpleasant and not worth living. That would be a pity, for each minute, each second of life is a miracle. The dishes themselves and the fact that I am here washing them are miracles!” Pg. 26. Peace in Every Step. Finding peace and pleasure in everyday tasks around the house is great way to live fully in each moment.
This is not an instant fix to stress. This is part of living mindfully and a lifestyle of making conscious choices to take care of nature so nature can take care of us. “We have to practice awareness of each thing we do if we want to save our Mother Earth, and ourselves and our children as well. For example, when we look into our garbage we can see lettuce, cucumbers, tomatoes, and flowers. When we throw a banana peel into the garbage, we are aware that it is a banana peel that we are throwing out and that it will be transformed into a flower or a vegetable very soon. That is exactly the practice of meditation.” Pg. 107. Peace in Every Step.
Have friends over that you have fun with. It’s good to have friends over and socialize. The weight of the world starts to come off your shoulders when you can enjoy the company of yourself and your friends. Laughter is the best medicine. Also, you might be very surprised about how much your friends understand where your coming from and the relief you feel just by sharing your source of tension.
Cooking can satisfy your appetite and your sense of creativity. It lessens stress to have a hobby. Cooking is great because it allows you to incorporate all of the various flavors that you love and there isn’t a wrong move. It’s totally up to the cook to create. Even if you follow a recipe there is a sense of satisfaction upon completion of wholesome delicious meal for your family to enjoy. This activity allows you to think of only this while your cooking and gets you mind off of your problems.
When you spend time in the garden and focus on nature and what has taken life, there is a feeling of joy and accomplishment. Just a few months prior I hand my hands digging around in the cool damp earth and planting seeds that have become flowers this spring. There is a feeling of connectedness to nature when you become a part of the lifecycle that is taking place in your yard.
Movies allow the viewer to lose reality and find themselves is a world of fantasy. It’s a couple of hours to relax, snuggle on the couch with someone special, snack on some popcorn, and forget the world. Movies can give you a good laugh, make you cry, or even teach you something. To me it’s a great way to separate myself from a problem and then when I come back to the problem I have new insight.
Effects of Stress
1. Blood pressure irregularity
2. Heart circulation problems
These can lead to increase of
There are four broad categories of “stress busting” exercise:
Each plays an important role in the prevention and treatment of stress-related disorder and contributes to a healthy balanced physical fitness program.
Aerobic exercises & activities
Strengthen your heart, lungs and associated blood vessels and increase stamina.
Running - most popular form of aerobic exercise.
Each one of these meaning less chance of high blood pressure, arteriosclerosis, heart attack or stroke
Muscular strengthening exercises
Muscular endurance exercise
The old saying “run for your life” and “burn off some steam” should be taken more seriously. It is truly possible to walk, bike, run, lift, and stretch your way to a happier less stressful lifestyle.
Why I Chose It
The Beginning of Classes
How Hatha Yoga Has Helped Me
(the first literature produced 10 to 15 thousand years ago).
(taken from http://www.yogahealthsecrets.com/)
My personal water theme helped to keep my stress
managed during a very chaotic time in my life.