Stress Relief through movement....

Stress Therapy…..Cardiovascular Style.

Cardiovascular exercise helps get your head right as well as your heart. If you remember that the first steps are always the hardest you will be pointing yourself toward success for permanent stress relief. Exercise will change from hard work, to something you enjoy within a few weeks. Exercise will build confidence as your body starts to tolerate a regular exercise routine, and become something you enjoy.

Regular aerobic exercise will bring remarkable changes to your body, your metabolism, your heart, and your spirits. It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It's a common experience among endurance athletes and has been verified in clinical trials that have successfully used exercise to treat anxiety disorders and clinical depression. If athletes and patients can derive psychological benefits from exercise, so can you.

Mental stress can also produce physical symptoms. Muscles are tense, resulting in fidgetiness, taut facial expressions, headaches, or neck and back pain. The mouth is dry, producing unquenchable thirst or perhaps the sensation of a lump in the throat that makes swallowing difficult. Clenched jaw muscles can produce jaw pain and headaches. The skin can be pale, sweaty, and clammy. Intestinal symptoms range from "butterflies" to heartburn, cramps, or diarrhea. Frequent urination may be a bother. A pounding pulse is common, as is chest tightness. Rapid breathing is also typical, and may be accompanied by sighing or repetitive coughing. In extreme cases, hyperventilation can lead to tingling of the face and fingers, muscle cramps, lightheadedness, and even fainting.

Meditation can help alleviate stress and it isn’t something you have to practice life a religious zealot. Here are a few easy steps to help you get started;

1. Select a time and place that will be free of distractions and interruption. A semi-darkened room is often best; it should be quiet and private. If possible, wait two hours after you eat before you meditate and empty your bladder before you get started.

2. Get comfortable. Find a body position that will allow your body to relax so that physical signals of discomfort will not intrude on your mental processes. Breathe slowly and deeply, allowing your mind to become aware of your rhythmic respirations.

3. Achieve a relaxed, passive mental attitude. Close your eyes to block out visual stimuli. Try to let your mind go blank, blocking out thoughts and worries.

4. Concentrate on a mental device. Most people use a mantra, a simple word or syllable that is repeated over and over again in a rhythmic, chant-like fashion. You can repeat your mantra silently or say it aloud. It's the act of repetition that counts, not the content of the phrase; even the word "one" will do nicely. Some meditators prefer to stare at a fixed object instead of repeating a mantra. In either case, the goal is to focus your attention on a neutral object, thus blocking out ordinary thoughts and sensations.

If meditation isn’t your cup of tea try focusing on muscle relation…

10-15 minutes a day can give you the time you need to give your body the TLC it is craving. Muscle relaxation focuses sequentially on the major muscle groups. Tighten each muscle and maintain the contraction 20 seconds before slowly releasing it. As the muscle relaxes, concentrate on the release of tension and the sensation of relaxation. Start with your facial muscles, and work down the body.

Forehead

Wrinkle your forehead and arch your eyebrows. Hold; then relax.

Eyes

Close your eyes tightly. Hold; then relax.

Nose

Wrinkle your nose and flare your nostrils. Hold; then relax.

Tongue

Push your tongue firmly against the roof of your mouth. Hold; then relax.

Face

Grimace. Hold; then relax.

Jaws

Clench your jaws tightly. Hold; then relax.

Neck

Tense your neck by pulling your chin down to your chest. Hold; then relax.

Back

Arch your back. Hold; then relax.

Chest

Breathe in as deeply as you can. Hold; then relax.

Stomach

Tense your stomach muscles. Hold; then relax.

Buttocks and thighs

Tense your buttocks and thigh muscles. Hold; then relax.

Arms

Tense your biceps. Hold; then relax.

Forearms and hands

Tense your arms and clench your fists. Hold; then relax.

Calves

Press your feet down. Hold; then relax.

Ankles and feet

Pull your toes up. Hold; then relax.

Tis the season for stress, by being proactive with your health and preparing yourself through cardiovascular exercise and mind/body routines you will be able to enjoy the festivities with less stress and sickness.