Research has shown that the stress hormone cortisol reduces a person’s ability to retrieve information and memory.
High levels of stress also promote depression, which severely impairs memory and
increases the risk for dementia.
To reduce stress, try relaxation exercises. Sit quietly and breathe deeply and slowly. Relax each part of your
body, starting with the top of your head and finishing with your toes.
Look for humor in tense situations and discuss your feelings with family members, friends or a therapist.
Fresh, natural scents can induce a calming state. These odors seem to
have an impact on the limbic systems, the emotional center of the brain.
If you anticipate a situation where you will feel anxious, try a shampoo with green-apple flavored shampoo.
Here are a few tips that will lower stress in five minutes or less:
- Move around & get some exercise.
- Walk rapidly around your workplace or around the block.
- Climb rapidly up and down a flight of stairs to really get the heart pumping.
- Do 15 jumping jacks in place.
- Stretch while seated at your desk. Link your fingers under a knee and draw it to your chest. Repeat with
your other knee.
- Stretch your arms above your head, palms up and fingers linked. Dangle hands at your sides, then raise
right shoulder to right ear, keeping the head vertical. Repeat this with the left shoulder. Finally, flex and
bend back the fingers of each hand. Hand stretches are essential if you use a computer for long periods.
- Take 10 long deep breaths. Your belly should expand as you inhale and contract as you exhale.
- Periodically, close your eyes to try to block out all sight and sound for just a second or two.
- Experiment with aromatherapy. A drop of citrus essential oil like lemon-lime or orange is refreshing for
your office or home.
Meditation
Meditation is a favorite stress reducer. Getting away from the everyday hassles of the world
and turning your thoughts inward helps relax the mind. Meditation is proven to reduce anxiety, work related stress. . .
and blood pressure.
- Sit quietly and comfortably in a place where you will not be disturbed.
- Focus your attention on your breathing.
- Feel the breath as it comes into your nose. . . . and when it goes out.
- Other thoughts will enter your mind. Just observe them and let them go. Return your attention to your breath.
Try practicing meditation for five to 10 minutes a day, gradually increasing it to 20 to 30 minutes.
Keep a clock nearby so you can keep track of the time but don’t use an alarm that may jerk you back to
full alertness too abruptly.
Exercise helps mind & body
Regular moderate exercise reverses much of the damage caused by stress and can also improve immune system function,
lower blood pressure and improve your mood.
Aerobic exercise or relaxed walking are both effective. Attempt to do it for at least 20 minutes each day.
Nature is Soothing
- Studies show that workers who have a view of grass and trees exhibit less stress than who look at parking lots.
- Dentists who have an aquarium in their waiting room report that their patients are less anxious.
- Eating lunch on a park bench will relax your body.
- Spend time in the garden and your troubles will seem unimportant.
- People who have pets are generally healthier and have better methods of coping with stress.
Humor
Humor provides stress relief. Keeping a sense of humor and learning not to take yourself so seriously can
help. Try looking for the lighter side of every situation. Make time for entertaining books and movies or even
cut out a favorite comic strip and put it on your bathroom mirror or refrigerator.
Enjoy time with friends
Having close ties with others can make you feel warm inside. Having someone to talk
to about your problems makes the problems much easier to deal with.
Natural Therapies for Stress
- Lavendar - It can be an effective treatment for headaches related to stress.
- St. Johns Wort - Taken internally, has a sedative and pain reducing effect. Use in treatment of neuralgia,
anxiety, tension and similar problems.
- Vervain - Also known as Wild Hyssop. Will strengthen the nervous system while easing depression and
melancholia.
|
