Stress & Tension

Tension is a form of stress that everyone experiences each day through hundreds of different outlets. There is a conscious or unconscious concern about our ability to perform that lies at the basis of this very common stress: Feelings of tension.

We sometimes speak of nervous tension, tense situations, or of tensions between people, but tension only exists in the muscles. It is a physical reaction, a contracting of the muscles, which occurs in all of us when we are threatened. In one respect this tension is good. It prepares us for emergencies and keeps us alert.

When the tension persists, however, we become restless, fidgety, and unable to concentrate. We might bite our nails or show other nervous mannerisms, and very often there are such physical reactions such as backaches, chest pains, stiff necks, or headaches. One recent report has suggested that roughly half of all headaches come from a muscle tension which results from the pressures of daily living.

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How to feel better through relaxation techniques

The tried and true foundation for conquering any type of anxiety attack or fear based emotion is through the practice of relaxation. Believe it or not it is physically impossible to have any type of anxiety attack if the mind and body are relaxed. In fact, relaxation works so well that virtually every health care facility in the United States is teaching such techniques.

What are some areas where relaxation techniques have made huge improvements in our lives? Childbirth for example, is made much easier using relaxation. Also, high blood pressure has been greatly reduced for hundreds of thousands of patience through these techniques. And last but not least, even recovering cardiac patients are being instructed by their doctor to use relaxation techniques to reduce stress on their hearts.

There is absolutely no question that we can all reduce our stress levels and anxiety fears by learning the fundamental and easy-to-implement techniques of relaxation. There are many programs on the market through books and tapes that will get you started learning the skill of relaxation.

You can even join up for group teachings in public places, although most people choose to practice privately, especially those men and women with anxiety problems to begin with. But if you are confident and enjoy such group activities, then learning to meditate and relax in a setting of other like minded individuals can be a huge chance for personal growth in the area of relaxation.

Practicing concentrated relaxation is one of the most basic of skills that is taught in any course relating to easing your mind and body for greater comfort and less anxiety. These concentration periods should be practiced no less than one time each day and ranging up to six or more times on a daily basis.

However, it is very important to find out what works best for you. Once you have mastered your personal relaxation technique, you will be able to click your mind and body into total relaxation with the thought of one word, or by speaking out loud one phrase.

This one-word-cue can and will become that powerful of an ignition of relaxation in your life so long as you take the time each day in your life to master your techniques. And it is as skill that you can use over and over again for the rest of your life.

Our favorite stress relief program is called Totally Tranquil by Holothink. Try a free demo on their site - I think you’ll like it.

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The spiritual and emotional side of stress

The amount of stress that you experience in a certain situation and your ability to process and relieve that stress is determined mostly by your attitude. It is in your attitude toward facing your circumstances and whether you feel isolated, out of control, or at the mercy of fate.

Studies have shown that people who strongly believe in faith are more likely to be able to manage stress better than those who have no belief system. In addition, those who feel a strong spiritual bond to their world find a source of relief and comfort in that relationship as well.

Families who enjoy each other’s company, who enjoy spending their time together, who support each other and provide a secure and safe haven for their members are known to deal with stress???????? ????? ???????? better than those who are distant from their families and go their own way. Those who have a least one good and reliable friend to confide in has more shield against stress that the loner misses out on.

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Larry Crane Interview on Stress Release

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For more stress relief information.

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Is Your Boss Stressing You Out?

There is nothing that makes work harder than it has to be than fighting with your boss. What is there to do if you and your boss or supervisor are not getting along and all you feel is tension and stress each day?

The power dynamic is against you, so whatever you do, you will have to take this unequal relationship between you and your superior into account. Consider the following steps to help aid you in relieving the tension and stress between you and your boss:

1. Phrase your discussion of the issues in terms of what is happening at work and how it is affecting the workplace and your performance. Do not stage a personal attack.

2. Listen attentively to your supervisor’s suggestions for remedies and discuss your reactions to them.

3. Accept criticism as good feedback and try to come up with ways you can improve your performance or avoid pitfalls in the future.

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Flex and Release: A Proven Technique For Stress Relief

Are you looking for a simple way to start relieving stress? This article will give you a step-by-step relaxation technique that you can practice anywhere. To get the most out of this stress relieving technique, begin practicing in a quiet environment where you can give the exercise all of your focus and attention. Your goal is to gain proficiency and once you have become better at it, then you can use this technique regardless of where you are at.

Step 1: Start by sitting down in a very comfortable position. Your body should be supported at every angle, throughout all areas. Wear loose clothing and release any tight belts or buttons so that your muscles do not feel constricted. Your goal is to bring attention to your breathing. Breathe in slow and naturally.

Step 2: Now begin to mentally scan your body for tension, starting at the top of your head or at your feet, whichever you prefer. This is not a test, so do not worry if you cannot pinpoint any areas of stress at first.

Step 3: Now Begin the process of tensing and relaxing your muscles. Begin with your hands and forearms. Make a fist with one hand and squeeze. Hold for the count of five and then release your fist while saying to yourself “Relax.” Notice how comfortable the muscles of your hand and forearm feel as you release the tension in them.

Step 4: Move up to your upper arm (bicep) and notice whether you can feel any tension here. Flex your bicep and hold that for five seconds as well. Again, release your arm while saying to yourself “Relax.” Feel the sensations in your upper arms as they are relieved of tension.

Step 5: Continue these series of flexing and releasing throughout the muscle groups the arms and shoulders, then proceeding to the muscles of the head and scalp, with the the face and neck next, moving to the chest and abdomen area, and finally the legs and feet.

When you have gone through all of the muscle groups, remain at rest and try to feel the sensations of relaxation all over your body. Do not worry if some of your muscles being to tense up again. This tendency to store tension in your muscles is a habit that has been learned over a long period of time and it will take time for you to unlearn it.

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Stressful Situations: How Your Body Makes Two Choices

People have the ability to choose to respond to stresses in one of two basic ways. They can choose either the syntoxic response (the ignoring response), or the catatoxic response (the fight-or-flight response).

A man could well choose the catatoxic response, for example, when his wife is being insulted from two rows back in the theater. Then he confronts the heckler and learns that the man is six-feet-four inches tall and a professional boxer, he may suddenly reverse his field and choose the safer syntoxic response, which is to ignore the heckler.

Again, depending on your upbringing, one or the other of these responses could easily be ingrained to the extent that you do not need to consciously make a choice. It will be made for you by your own reflexes. Human response to any stress, no matter how trivial, has been well documented to show that these choices come automatic, regardless of what we would like to have done.

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Stress and Cortisone

Most people do not realize how many of the common day-to-day sicknesses and illnesses are initially sparked off from stress. Stress then causes an entire chain reaction of bodily functions, with the first event being the release of cortisone.

A natural response to stress is the release of cortisone from the adrenal glands. The original benefit of this bodily function is protection from an instant allergy reaction, such as asthma or closing of the eyes, from dust that pops up from those items that irritate us. But if chronically elevated , cortisone destroys the body’s resistance to the stresses of cancer, infection, surgery, and illness. Every lymph gland in the body shrivels up and immune response weakens. The ability to fight off even the smallest of colds, especially any major illnesses, is greatly impaired.

Ailments caused from stress

As a common example, young kids are typically brought to the doctor with one series of infection after another for the first five or six years after starting daycare or kindergarten school. Now of course this is partially due to catching other germs and viruses from the children at school, but the truth is that most of the sickness that children get are caused from their immune system being overloaded with cortisone. This is due to the stress of leaving the “womb-like” comfort of the home for the general self-conscience and strangeness of being thrown into a society with their peers.

Adults will also notice this phenomenon when in a new environment. Teachers suffer frequent colds caught from their pupils during the first five years on the job. Pediatricians, however, have it even worse. They often go through five years of diarrhea while getting their training!

Stress reduces the stomach’s resistance

Chronic cortisone elevation also dramatically reduces the stomach’s resistance to its own acid, leading to gastric and duodenal ulcers. And farther along the bowels, colitis can be aggravated.

Bones are made more brittle by cortisone. Thus they could fracture much more easily. Blood pressure can be elevated by the retention of sodium, which can also push a borderline heart failure case into trouble. A most direct example of this is the common response of eating a diet high in fast foods, rich in salt, which is thus even more harmful than usual. Adrenalin is also released by the adrenal glands, and mediates a host of bodily reactions.

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How Stress Happens

Each of us experiences some level of stress in our life. We feel stressed when dealing with situations we perceive as problems within our family or with people in the workplace. We often also feel stress when experiencing financial challenges. Or, sometimes being stuck in traffic is enough to create a pile of worry in our mind. These situations cause us to experience challenges in our life that we perceive as a threat to our overall well-being.

Whether you are live with a lot of stress or even just a small amount of fear or worry – anxiety - it is easily within your ability to resolve these issues before they accumulate stress. Your ability to ‘let go’ of stress can have a great effect on every aspect of your day to day living. Having the ability to enjoy a healthy mental, emotional, physical, and spiritual well-being, all depends on your capacity to relieve stress.

For most of us, it is difficult to break away from stress altogether. That’s because we’re actually somewhat attached to it. Stress in itself is not a bad feeling at all. In fact, stress is a very natural process to experience. Stress is an natural response to environmental stimuli, present in all living creatures as a means of survival.

Wide ranges of both positive and negative feelings produce stress. When you feel danger or fear, you experience stress. Any situation such as an anticipation, worry, or nervousness will produce a level of stress that signals your body to respond. Even positive experiences in life can cause a form of stress; things like having a baby, getting a new job, or starting your own business. These are all examples of “positive related” stress.

Your body responds by gathering up all its necessary resources that cause both physical and psychological reactions. The response depends on the type and amount of that particular challenge or expectation. If the situation is not perceived as a threat or danger, you may experience very little response.

But if a particular challenge or expectation is perceived as dangerous or a threat to both your physical and mental well being, you will experience what is called “high stressed mode”. During high stress mode, your adrenaline is pumped, you feel tension in your muscles and your breathing accelerates.

You may feel sick in your stomach and tightening in your chest. Once you deal successfully with the challenge and no longer feel any danger or fear, you begin to calm down and your systems will return to its’ normal balance.

Prolonged stress can cause health problems by placing increased strain on your body. And even short term stress can effect your ability to effectively make clear decisions – even make poor decisions that result in overeating, alcohol abuse, relationship conflict – even depression.
That’s why it’s a vital important skill to learn how to ‘let go’ and to recognize the root cause of stress. The best way to do thing is to learn what is called “The Release Technique”. I’ve arrange a free five lesson course that explains the details of what stress really originates from – and what you can do about it. Life becomes much easier – much lighter and more enjoyable when you can prevent stress from accumulating by simply learning to “let it go”.

To claim your free five-lesson course, visit http://www.stress-free.com

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Sleeping Your Way To Being Stress-Free

Coping with stress typically means that there are multiple causes that are rooted to the issue. However, one of the best things that you can do to help beat stress is to sleep your way to a healthy mind. Below are five tips for a better night’s sleep. Use them to help get the rest you need to help keep stress out of your life.

1. Make it a point to go to bed at the same time each night, preferably about half an hour before you plan to fall asleep.

2. Never use your bed as a desk. If you have paperwork to be done, sit up at a proper desk area. Forcing yourself to stay alert while lying on your bed further reinforces bad sleeping habits

3. Have a warm drink at bedtime. However, avoid caffeine or alcohol.

4. Leave your work problems at work and leave your home problems at the bedroom door.

5. Strive for “success” in responding to stress. As you approach excellence in your body and stress management, you will be able to sleep more easily.

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