Reduce Stress At Home

Anxiety and stress relief can be simple when you incorporate the right treatments into your daily life. What is “stress?”

According to Hans Selye, MD, it is defined as a “nonspecific response of the body to a demand.” Webster’s dictionary describes it as strain or pressure. There are 3 types: mental, emotional and physical.

Stress is a part of our daily lives. We all face different circumstances that can bring it on. Whether it’s a deadline at work, a troubled relationship, too many demands in so little time or whatever the situation we all experience it. In small doses, it can be good. Stress can sometimes give you that extra “nudge” you may need to meet a deadline or a boost of energy to keep you going to win a race. It can help you stay focused on a task that needs to be completed through motivation. But too much can be harmful to your health.

Situations that tension and anxiety signals the brain to release stress hormones. These hormones trigger responses from the body such as rising blood-sugar levels, increased blood pressure and a faster heartbeat. In addition, your muscles get tense (usually it affects my neck muscles).

Too much emotional stress can cause many illnesses, such as ulcers, high blood pressure or even heart disease. Other conditions include asthma, allergies, rheumatoid arthritis, colitis and migraine headaches can occur from prolonged stress. Physical stress usually just makes you feel tired and doesn’t cause such illnesses.

Now that you know a little about stress and what it can cause- the important issue is to recognize the symptoms and do something about them! When you take charge of the stress in your life, instead of letting it take charge of you, your quality of life will improve, plus you can stay healthier longer.

Now, let’s take a look at some Home Remedies or maybe “self remedies” that will help:

• Talk to a trusted friend. Sharing your worries and concerns with a friend, family member, co-worker, pastor or counselor can help you see your problems with a different perspective. Getting it all “off your back” can really help release the burden you’re carrying.

• Pray.Not only talking to a friend, but talking to God and letting Him carry your burdens can be one of the best things you can do. Then Jesus said, “Come to me, all you who are weary and carry heavy burdens, and I will give you rest.” Matthew 11:28

• Get alone. Try to go to a place, or create one, where there will be no interruptions or distractions. Find a place you can go regularly, even if it’s only thirty minutes a day, just to be alone. Read a good book, listen to quiet music, try painting a picture or even just close your eyes and think about something relaxing. Just give yourself some “down time.” It will help!

• Have fun. Play can just as important as work. Make sure that you schedule some time for fun. It’s good for your well-being to laugh, relax and have fun. You will have a better perspective on life.

• Be aware of your limitations. If a problem arises that is beyond your control or something that you cannot change, don’t stress out about it. Let it go! Learn to accept the situation as it is and go on.

• Try cooperation. Are you someone who always has to be “right” about everything. This can cause great stress when you are “not right” about something or when others don’t do things the way “you” do it. Learn to compromise. Give a little and take a little and reduce the stress and strain for you and the others involved.

• Make a checklist. If you feel like you have a million things to do and not enough time to do them in; make a list. Pick out the ones that are most crucial and do those first then check them off when they are completed. As time goes on you can see what you have accomplished which will help you feel better about what you have done. This is a great way to get more organized!

Does exercise help relieve stress? It most certainly does! One of the best things you can do is to incorporate exercise into your daily routine to reduce or relieve stress! Let’s look at several ways exercise relieves stress:

• For one, it decreases the amount of stress hormones released.
• In addition, it raises the amount of endorphins released. These are the “feel good” brain chemicals that fight off depression.
• The body is then allowed to release tension and pent-up frustration.
• Your muscles relax which lowers your resting pulse rate.
• Then it allows you to get a better night’s sleep.
• Finally, your body will feel better and you will feel better about yourself.

There are also some self-massaging techniques that you can do at home for relief:

• Shoulder Tension Relief- Reach you right arm around the front of your body and behind your left shoulder. Press firmly, in a circular motion with your fingers, on the muscle above your shoulder blade. Then repeat on your right side with your left hand. Do this for as long as you can on each side. It really helps!

• Scalp Massage- Lay your hands on top of your scalp with fingers spread apart and thumbs behind your ears. Slightly move your scalp back and forth in a circular motion using your fingertips. Do this for about 15-20 seconds. Repeat procedure after a few minutes to get the full effect.

• Sinus Pressure Release- Close your eyes and place your forefingers on the bridge of your nose right at the end of each eyebrow. Using a circular motion, press firmly with both fingers and slide fingers along each eyebrow with pressure. Return fingers back to the starting point. Slowly slide fingers down the side of your nose, with pressure, and across the top of cheekbones and back up to the outside of your eyes. This is great relief!

We have looked at many techniques, but one of the very best things you can learn to do anywhere, is to Deep Breathe. Deep breathing not only involves the lungs, but the abdomen and also the diaphragm,

Most of us take shallow breaths just from our chests. When we are stressed our breath becomes even shallower. Shallow breathing limits the amount of oxygen intake which makes us feel anxious, short of breath or even tenser. Short, shallow breaths can cause us to hyperventilate, which is dangerous to our health. Deep breathing allows for more oxygen flow throughout the lungs and chest, which in turn, helps relieve stress.

Here are a couple of techniques to get that much needed Deep Breathing:

Technique #1

• Stand with your feet slightly apart, let your arms dangle to the sides. Inhale, while raising your arms slowly up the sides. Hold palms out, reaching over your head.
• As you exhale, clasp your fingers and turn your palms up. Then inhale again stretching your body up while tilting your head back. When you exhale, lower your head down while letting your arms slowly lower to the sides. Repeat this several times.

Technique #2

• Close your mouth and breathe in through your nostrils letting your lower stomach muscles rise to a count of four.
• Exhale, while holding your breath for seven seconds, through your mouth. Push out as much air as possible, making a whooshing sound, allowing your stomach muscles to fall while counting to eight. Do this several times.

As you’re breathing, feel the release of tension flowing out of your body. You may want to try this technique sitting in a comfortable chair with your back straight. Or, if that is not relaxing for you, try lying flat on the floor. Put a book or something else small on your stomach to see it rise and fall as you breathe.

If you learn to put some of the exercises and techniques you have read about into action then you will be able to relieve a lot of anxiety in your life. Try to avoid taking medications if at all possible.

A Remedy To Remember : “Rest in the Lord, and wait patiently for him; fret not yourself…those who wait upon the Lord, shall inherit the earth.” Psalm 37: 7a, 9b.