Stress Reduction Simplified

Stress refers to a set of physical changes your body undergoes as a response to an emergency. It works by triggering hormones that shut down unnecessary bodily functions so all your energy is available to fight or run away. It comes in handy when you're being chased by a mugger, or when you need to escape from a burning building. When the emergency is over these changes should reverse.

The problem these days is that people are able to turn on this reaction merely by imagining emergencies. We worry and fret over stuff that may (or may not) happen.

Take the National Geographic Stress Quiz. The answers may surprise you.

According to Dr Robert Sapolsky (see below video and book) continuous stress hormone levels brought on by imaginary emergencies may contribute to many diseases and mental disorders, so it's important we pay attention and do something about them.

One of the systems these hormones shut down is the digestive system. If your digestion is shut down continuously, this means your body won't get the nutrients it needs to function properly and repair itself, and your brain won't get the nutrients it needs to think in a collected manner-chances are you will worry and fret all the more-creating a negative feedback loop that I call the Stress Cycle.

Worrying causes stress, and stress perpetuates worrying, sometimes to the point you're too busy worrying to feel you have time to make any changes in your life that would help.
How can you break this cycle?

Think of something beautiful, breathe, and try the tips below in the blue boxes. If one thing doesn't work, try another, as not all tips will work all the time, depending on the cause of the stress. Remember, these tips are meant as first aid, a chance to give you a break. Hopefully they will act as a bridge to help you see more clearly and possibly make lifestyle changes in the future. These are simple tricks and principles used by yoga teachers (I am one) to get through rough spots, as none of us are immune...

PUT YOUR FEET UP

Not just on the coffee table, but on the couch. Feet up, head down. I'm shown here lying on the floor with my legs on a chair-I recommend your couch or whatever is handy, as long as it's not so high that your feet don't rest on the couch comfortably. Put something over your eyes (I use a clean dark sock), use earplugs if you like, and throw a blanket or sleeping bag over you to make sure you are plenty warm, if needed. It makes a nice little cocoon to shut out all the stressors, at least long enough for the stress hormones to subside.

You may put something under your head if needed-If your head tilts back so that your chin sticks up, you need something under your head. But don't overdo it; your forehead should be level with your chin and your neck not stretched.

When you are ready to get up, bring your knees to your chest, roll them to the floor to the right, and extend your opposite arm away from your knees, so you're in a relaxed twist. You may hold this for a while if you have time. Then twist to the other side. Next roll to your right side and put a pillow under your head (you can stay for as long as you like on your side). When you are ready to get up roll toward the floor and use your arms to push yourself up, so you can preserve the relaxation benefits.

How does this work? Having your legs higher than your heart means that gravity can help return the blood to your heart after it has been pumped to your feet. Your heart doesn't have to work as hard, and it sends a signal to your endocrine system that the danger (whatever was stressing you out) is past and your body can go back to functioning normally.

Note: I've also heard this may help with back spasms, but be sure to consult your health care professional first.

For a more powerful version of above position, see Tip #4 below.

Cymbalom Solos from Michael Masley is used by many massage therapists for relaxation during treatment. It can also set a romantic mood when you need it. You can hear a sample of the music above.This and other Michael Masley CDs and downloads are available from CD Baby. Downloads are also available from iTunes.

To learn more about the artist, visit my lens: Who Is Michael Masley?

BEND FORWARD

If you are at your desk, bend forward and rest your head on your arms, a jacket, or possibly a book, so your neck doesn't have to work to hold your head up.

Or lean forward onto your lap with your head resting on crossed arms.

If standing, lean forward and rest your folded arms on your desk or a table, or the kitchen sink, and rest your head on your arms. You can also stretch your arms forward to stretch your shoulders, and rest your head on the table.

Stay for as long as you're comfortable.

Other alternatives are pictured here. Be sure to rest your head on something.






Bending forward is one of the basic positions used in Yoga, and can have many benefits. The benefit here is that it helps to calm you by stretching the back of your spine, hips, and legs, and putting you into a position that communicates to your system that any emergencies are over, the stress hormone levels can drop, and your system may go back to functioning normally.

MY FAVORITE POSITION

Much more powerful version of the position in Tip #1, due to the opening of the chest-which facilitates deeper and more relaxed breathing. The only difference is that you lie on a folded blanket, towel, or long skinny pillow as shown here, shoulders resting comfortably on the floor.

Start with only about 1 inch of height to see if your back is OK with it. If that doesn't do anything, add another inch or possibly 2 inches. The edge of the fold should come just below your shoulder blades. IMPORTANT: Your shoulders should rest entirely on the floor,and the position should feel perfectly comfortable! If it doesn't, remove some, or all, of the height.

As in Tip #1, put something over your eyes (I use a clean dark sock), use earplugs if you like, and throw a blanket or sleeping bag over you to make sure you are plenty warm, if needed.

Other backbending positions are pictured here. Adjust the height so you are in total comfort, starting very low.

In the following poses, place a folded blanket or towel under your head to bring your forehead slightly higher than your chin.

How does this reduce stress? We tend to slouch forward unnaturally, restricting our breath and sending signals to our system that something is wrong. Backbending positions open your chest so you are able to breathe freely, smoothly, and more deeply- sending signals to your system that the danger is gone and stress hormones can shut down.

Walk

Slow or fast, either is beneficial. If I'm geared up I naturally walk fast, and if I walk long enough, I usually slow down and start seeing more and feeling more alive and connected to the world in a better way. Any kind of activity helps, but walking can be done anywhere, anytime. No schedules, no hassle, and less injury danger than other sports if you want to get something started without a lot of coaching. Outside is best, with fresh air, but inside is fine, especially in bad weather. Walk at the mall if you like, but try to make it around at least once before you get sucked into a store!

How does walking help? The regular movements stimulate many of your organs, nerves, muscles, and your brain. The regular breathing tells your body the emergency is over and your hormones can go back to their non-emergency levels.

Do you suspect someone you know has a problem with stress? Some people actually have an addiction to stress hormones, but have no idea. It is often an unintentional means to cover up more serious conditions such as depression, anxiety, insecurity, or lack of direction.

Many people are defensive about this issue, and wear their stress like a badge of courage. Any suggestion for them to slow down and make some changes may bring you an unpleasant reaction.

In an attempt to help people see this potentially serious problem, I've created an entertaining lens that talks about the many creative benefits of stress, but emphasizes the importance of being able to shut it off and relax every day. I hope you'll check it out: Stress Junkies Unite! It's a good source of information about stress addiction that may help you understand it better too. If you feel comfortable doing so, you can email it to friends or family who may be affected.

Help me get the word out about the health perils associated with excess stress. How?

1) Email this to friends and family.

2) Submit to Digg, Stumble Upon, or other social networking sights:

3) More people will see this lens if it's ranked in the top 100 Squidoo lenses. Create an account if you don't have one, rate this lens by clicking on the stars above, then favorite it. To create an account click here. It's easy and it's quick, and best of all you can start making your own lenses on anything you're interested in. They are great for promoting your business and bringing traffic to your website.

If you would also join my fan club it would give me a lot of encouragement...


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Stress related diseases are a huge contributor to health care costs. If we can help bring awareness to this problem, along with some simple solutions, it's possible we could help a lot of people, make the world a saner and safer place, and perhaps even indirectly help the economy.

Simplify!

Keep an eye out for work you are creating for yourself unnecessarily. Don't do things your don't have to do to get to your goal (or your boss's, or company's goals) unless it's something you really want to do.

When you get to the point of wanting to make some lifestyle changes, read the 4-Hour Workweek below and go to the blog of Timothy Ferris: Experiments in Lifestyle Design for some great ideas.

Stress Reduction Simplified 2:When you're ready for a little more activity but not ready for big changes in your life...

Stress Reduction Simplified 3:When you're ready for lifestyle changes, how do you choose when there are so many options?

Stress Reduction Simplified Tips and Tools:You can make tools easily and cheaply from everyday items.