Relaxation

How much do you know about tension?

Most commonly, we think of it as an uncomfortable feeling which comes from tightening our muscles when everyday stresses and strains get the better of us. That is correct. However, to understand more about tension and the effects it has on the body, try answering these few questions:

Is it possible to go through an entire day without some bodily tension?

Although it’s an uncomfortable feeling, is physical and emotional tension anything to be concerned about?

Can you learn to relax by deliberately being tense?

Can you learn to relax your mind as well as muscles?

The answer to question one is no. To perform any task, no matter how simple, requires tensing muscles. You could not read this page, hold a book, or sit up without some degree of tension.

How you answered question two may be important to your health. Tension becomes unhealthy when your body tenses too many muscles for too long a time. Prolonged physical and emotional tension can cause or contribute to heart trouble. Ulcers, high blood pressure, backaches, depression and irritability. Conversely, the release of tension will make you feel better, sleep better, and enjoy life more.

The answer to question three is yes; you can learn to relax by tensing your muscles. Most simply explained: if you tense a muscle very hard and then release it, the muscle relaxes naturally. Test it for yourself by tensing the muscles of your forehead. Make your eyebrows go up as far as they can go and hold them there. Wait until you feel the strain in your forehead, scalp, around the eyes and the back of your neck. Now release the tensions and notice how relaxed the muscles feel. You are experiencing the difference between tension and relaxation.

Question number four can also be answered yes. For centuries, meditation has brought people an inner peace, quiet and calm. The relaxation response combines some elements of meditation with muscle tension release. Not a cult or mystical experience, it is a simple, brief method of counteracting the tensions that bombard us daily.

Two methods of relaxation are outlined below.

Try each one. Use the one that seems to help you feel calm and refreshed. A quiet, private place is best. Digestion seems to interfere with relaxation, so choose a time that is not within two hours after eating if possible.

Sit in a comfortable but firm chair and do each exercise on this sheet. Remember to enjoy the relaxing difference after each exercise. It should take about ten minutes to feel at ease.

MUSCLE EXERCISE

1. Forehead/Scalp: Raise the eyebrows high; feel the strain

2. Forehead: Scowl or frown; bunch eyebrows; relax

3. Eyes: Squeeze eyes shut; hold; feel strain in temples; relax

4. Mouth: Press lips tightly inward; hold; relax; part lips slightly

5. Jaw: Grit teeth gently but firmly; hold; relax; part lips slightly

6. Neck/arm/shoulder: Press head back against right hand; relax; repeat exercise with the left hand.

7. Neck/arm/shoulder Press head forward against right hand placed on forehead; relax; repeat with the left hand

8. Back/legs/abdomen: Sitting, grip chair sides firmly; raise feet slightly off floor; lift buttocks one inch from chair; with weight on thighs; point toes forward then backward; relax; back into chair.

9. Hands/arms make a fist; clench tightly; relax

When you complete the entire routine, take time to savor the good feeling you should have. Sit quietly, clear your mind, and try to stay this way for about ten minutes. Completely give in to the peaceful feeling and recognize the state of relaxation.

Relaxation Response

1. Sit quietly in a comfortable chair, both feet on the floor, head supported. If you are

Lying down, you may fall asleep.

2. Close your eyes

3. Relax each group of muscles: First let your feet go limp, then your lower legs and feet; next your whole legs and feet; and continue upward until each part of your body is loose and the chair supports you comfortably.

4. Take slow, deep breaths. Silently say the word “one” each time you breathe out.

5. When distracting thought occur, try to ignore them and concentrate on repeating the word “one” with each breath.

6. Continue for 10-20 minutes. Open your eyes only to check time. Do not use an alarm. When you finish, sit quietly with your eyes open for a few minutes before standing up. Put your body back in motion gradually.

Considering the hours wasted on worry, it makes sense to set aside only 20 minutes each day in which to fell relaxed. You must practice relaxation every day to be able to benefit from it on stressful days. Trying to relax when you are already tense Is difficult. It is a bit like trying to hit a baseball only during a game and never practicing. The more you practice, the more you are apt to achieve success. Initially, the effects of the routine may last for only a few hours, but with daily practice you will soon learn to feel relaxed virtually all the time.

Remember, tension becomes unhealthy when your body tenses too many muscles for too long a time. Trade in the useless habit of tension for the healthy habit of relaxation.

Stress

Feeling like there are too many pressures and demands on you? Losing sleep worrying about tests and schoolwork? Eating on the run because your schedule is just too busy? You're not alone. Everyone experiences stress at times - adults, teens, and even kids. But there are things you can do to minimize stress and manage the stress that's unavoidable.

What Is Stress?

Stress is a feeling that's created when we react to particular events. It's the body's way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.

The events that provoke stress are called stressors, and they cover a whole range of situations - everything from outright physical danger to making a class presentation or taking a semester's worth of your toughest subject.

The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body's energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.

This natural reaction is known as the stress response. Working properly, the body's stress response enhances a person's ability to perform well under pressure. But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.

Good Stress and Bad Stress

The stress response (also called the fight or flight response) is critical during emergency situations, such as when a driver has to slam on the brakes to avoid an accident. It can also be activated in a milder form at a time when the pressure's on but there's no actual danger - like stepping up to take the foul shot that could win the game, getting ready to go to a big dance, or sitting down for a final exam. A little of this stress can help keep you on your toes, ready to rise to a challenge. And the nervous system quickly returns to its normal state, standing by to respond again when needed.

But stress doesn't always happen in response to things that are immediate or that are over quickly. Ongoing or long-term events, like coping with a divorce or moving to a new neighborhood or school, can cause stress, too. Long-term stressful situations can produce a lasting, low-level stress that's hard on people. The nervous system senses continued pressure and may remain slightly activated and continue to pump out extra stress hormones over an extended period. This can wear out the body's reserves, leave a person feeling depleted or overwhelmed, weaken the body's immune system, and cause other problems.

What Causes Stress Overload?

Although just enough stress can be a good thing, stress overload is a different story - too much stress isn't good for anyone. For example, feeling a little stress about a test that's coming up can motivate you to study hard. But stressing out too much over the test can make it hard to concentrate on the material you need to learn.

Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload. Here are some of the things that can overwhelm the body's ability to cope if they continue for a long time:

• being bullied or exposed to violence or injury
• relationship stress, family conflicts, or the heavy emotions that can accompany a broken heart or the death of a loved one
• ongoing problems with schoolwork related to a learning disability or other problems, such as ADHD (usually once the problem is recognized and the person is given the right learning support the stress disappears)
• crammed schedules, not having enough time to rest and relax, and always being on the go

Some stressful situations can be extreme and may require special attention and care. Posttraumatic stress disorder is a very strong stress reaction that can develop in people who have lived through an extremely traumatic event, such as a serious car accident, a natural disaster like an earthquake, or an assault like rape.

Some people have anxiety problems that can cause them to overreact to stress, making even small difficulties seem like crises. If a person frequently feels tense, upset, worried, or stressed, it may be a sign of anxiety. Anxiety problems usually need attention, and many people turn to professional counselors for help in overcoming them.

Signs of Stress Overload

People who are experiencing stress overload may notice some of the following signs:

• anxiety or panic attacks
• a feeling of being constantly pressured, hassled, and hurried
• irritability and moodiness
• physical symptoms, such as stomach problems, headaches, or even chest pain
• allergic reactions, such as eczema or asthma
• problems sleeping
• drinking too much, smoking, overeating, or doing drugs
• sadness or depression

Everyone experiences stress a little differently. Some people become angry and act out their stress or take it out on others. Some people internalize it and develop eating disorders or substance abuse problems. And some people who have a chronic illness may find that the symptoms of their illness flare up under an overload of stress.

Keep Stress Under Control

What can you do to deal with stress overload or, better yet, to avoid it in the first place? The most helpful method of dealing with stress is learning how to manage the stress that comes along with any new challenge, good or bad. Stress-management skills work best when they're used regularly, not just when the pressure's on. Knowing how to "de-stress" and doing it when things are relatively calm can help you get through challenging circumstances that may arise. Here are some things that can help keep stress under control.

• Take a stand against overscheduling. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
• Be realistic. Don't try to be perfect - no one is. And expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!). If you need help on something, like schoolwork, ask for it.
• Get a good night's sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors. Because the biological "sleep clock" shifts during adolescence, many teens prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early for school, you may not get all the hours of sleep you need.
• Learn to relax. The body's natural antidote to stress is called the relaxation response. It's your body's opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you're caught up in stressful situations. (Click on the button to try one.) And ensure you stay relaxed by building time into your schedule for activities that are calming and pleasurable: reading a good book or making time for a hobby, spending time with your pet, or just taking a relaxing bath.
• Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) And eat well to help your body get the right fuel to function at its best. It's easy when you're stressed out to eat on the run or eat junk food or fast food. But under stressful conditions, the body needs its vitamins and minerals more than ever. Some people may turn to substance abuse as a way to ease tension. Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body's ability to bounce back.
• Watch what you're thinking. Your outlook, attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful circumstances. Even if you're out of practice, or tend to be a bit of a pessimist, everyone can learn to think more optimistically and reap the benefits.
• Solve the little problems. Learning to solve everyday problems can give you a sense of control. But avoiding them can leave you feeling like you have little control and that just adds to stress. Develop skills to calmly look at a problem, figure out options, and take some action toward a solution. Feeling capable of solving little problems builds the inner confidence to move on to life's bigger ones - and it and can serve you well in times of stress.

Build Your Resilience

Ever notice that certain people seem to adapt quickly to stressful circumstances and take things in stride? They're cool under pressure and able to handle problems as they come up. Researchers have identified the qualities that make some people seem naturally resilient even when faced with high levels of stress. If you want to build your resilience, work on developing these attitudes and behaviors:

• Think of change as a challenging and normal part of life.
• See setbacks and problems as temporary and solvable.
• Believe that you will succeed if you keep working toward your goals.
• Take action to solve problems that crop up.
• Build strong relationships and keep commitments to family and friends.
• Have a support system and ask for help.
• Participate regularly in activities for relaxation and fun.

Learn to think of challenges as opportunities and stressors as temporary problems, not disasters. Practice solving problems and asking others for help and guidance rather than complaining and letting stress build. Make goals and keep track of your progress. Make time for relaxation. Be optimistic. Believe in yourself. Be sure to breathe. And let a little stress motivate you into positive action to reach your goals.

Hypothalamus- a collection of specialized cells that is located in the lower central part of the brain, is the main link between the endocrine and nervous systems. Nerve cells in the hypothalamus control the pituitary gland by producing chemicals that either stimulate or suppress hormone secretions from the pituitary.