You Can be Great If You Really Want To

We all know how unpleasant excessive stress can be. We also know the feeling of sickness in our stomach before an important performance, and the intense ‘fight-or-flight’ reaction we get when we face frustration after frustration.

In this society where challenges have to be met and limits to be broken all the time, there are just too many stresses which one had to handle & faced, be it student who faces stress at school work & during exam period or the working adult who had to meet the demands of never ending workload & unrealistic deadlines. Relaxation techniques become a marvelous way to help in the quest for stress management.

A lot of people have the misconception that relaxation is just only about having peace of mind or simply enjoying a hobby during their past time. However, relaxation is much more than just that, relaxation is actually a process that helps reduces the wear and tear of life’s challenges both physically & mentally so that one can recharge & keep on going positively in life.

Regardless whether one has a very stressful & hectic lifestyle or they have managed to get it under control, one can still benefit from learning the different relaxation techniques. Learning basic relaxation techniques is easy & by exploring these simple relaxation techniques, one is able to get started on de-stressing their life and improving their holistic health.

According to a research done on using relaxation training in improving of irritable bowel syndrome, it was found that with relaxation training in a brief group intervention, it has significantly improves symptom severity, general health perception and medical consumption in irritable bowel syndrome patients immediately after, as well as 6 and 12 months after intervention.[2]

There are also a number of other benefits as to how the body readily responds to stress from practicing relaxation techniques:

* Decrease in heart rate

* Able to stay mentally positive

* Slowing one’s breathing rate

* Reducing the need for oxygen

* Increasing blood flow to major muscles

* Reducing muscle tension

* Reducing emotional responses, such as anger and frustration

* Improved concentration & focus

* Greater ability to handle problems

* More efficiency in daily activities

Although health professionals such as complementary and alternative medicine practitioners, doctors and psychotherapists can teach relaxation techniques, we can also learn some of these techniques on our own.

The relaxation response leads to a quieting of the sympathetic nervous system. This relaxation response thus prevent one from being overstress, however it can only be evoked through conscious effort.

Relaxation techniques usually involve refocusing your attention to something calming and increasing awareness of your body. Regular use of the relaxation response helps to offset the effects of fight-or-flight responses (Benson, 1976). It doesn’t matter which techniques one choose, what matters is the need to practice relaxation response regularly to benefit from it.

There are several main types of relaxation techniques, including:

Body-to-mind control is one method which one can use to evoke the relaxation response. It is also known as progress muscle relaxation. In this technique, we will focus on slowly tensing and then relaxing each muscle group. This helps us to focus on the difference between muscle tension and relaxation, and we will become more aware of our physical sensations. We may choose to start off by tensing and relaxing the muscles in our toes and progressively working our way up to the neck and head. Tense the various muscles for at least five seconds and then relax for 30 seconds, and repeat.

Mind-to-body control is another method of evoking the relaxation response. In this technique, we will first select a quiet environment, get into a comfortable position and close our eyes. Next, we will concentrate fully on taking a deep breath and slowly to be aware of the breathing. While we are breathing out, repeat a positive cue word or sentence, for instance, “I’m relaxing my whole body”, “my whole body feels relax and free”. Continue doing this for another 10 to 20 minutes. During this exercise, we will adopt a passive attitude, which means that we will allow any distractions that come to our mind to simply pass through and not to focus on the thoughts so as to allow relaxation to occur at its own pace.

Visualization is the third relaxation techniques one can perform. In this technique, one will form positive & relaxation mental images so as to take on a visual journey to a peaceful, calming place or situation. We will try to stimulate using as many senses as possible, including smells, sights, sounds and textures. If we imagine relaxing at the ocean, for instance, we will think about the warmth of the sun, the sound of crashing waves, the feel of the grains of sand and the smell of salt water. We may choose to close our eyes, sit in a quiet spot and loosen any tight clothing so that it will help in the process of the overall relaxation technique.

There are also other relaxation techniques which include those that are more familiar with, such as Taichi, yoga, music, exercise, meditation, hypnosis and massage etc.

In Taichi, we combine both the techniques of body to mind & mind to body relaxation responses. Taichi can also be regarded as a form of dynamic meditation and when coupled with music along with the rhythmic, graceful smooth & continuous movements, it can be considered as one of the more holistic and complete form of relaxation techniques where it combines the positive effects of all the other different form of relaxation techniques.

As we learn & explore the various relaxation techniques, we will slowly become more aware of our muscle tension and also other physical sensations of stress. Once we are able to get a understanding of what the stress response feels like, we can then make a conscious effort to practice a relaxation technique as described earlier the moment we feel our muscles start to tense up.

In this way, we can prevent & thus avoid stress from spiraling out of control. We need to understand that relaxations techniques are skills just like other skills such as swimming, running, baking a cake and as with any skill, our ability to relax improves with correct practice. We need to be patient when performing the relaxation exercises & stay motivated to reduce the negative impact of stress on our body so as to experience a greater sense of calm in our life & also to be control in stress management.

Taichi Meditation

REFERENCES

[1] Kaushik RM, Kaushik R, Mahajan SK, Rajesh V. Effects of mental relaxation and slow breathing in essential hypertension. Complement Ther Med. 2006 Jun;14(2):120-6. Epub 2006 Jan 10

[2] P. P. J. VAN DER VEEK, Y. R. VAN ROOD, A. A. M. MASCLEE (2007). Clinical trial: short- and long-term benefit of relaxation training for irritable bowel syndrome. Aliment Pharmacol Ther. 2007 Sep 15;26(6):943-52

[3] Rainer Martens PhD, 1987, Coaches Guide to Sport Psychology, Human Kinetics, Champaign, Illinois

[4] Don Greene, 2001, Fight Your Fear and Win, Random House, New York

[5] Terry Orlick PhD, 1990, In Pursuit of Excellence, Human Kinetics, Champaign, Illinois

[6] Herbert Benson M.D., 1992 (reissue), The Relaxation Response, Harper Collins, New York

[7] Martha Davis PhD, 2000, The Relaxation & Stress Reduction Workbook (Fifth Edition), New Harbinger Publications, Oakland, California

[8] Rainer Martens, Coaches Guide to Sport Psychology, 1987, Human Kinetics, Champaign, Illinois, USA

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Some simple advice — and pass-along strategies — for reducing stress in the workplace.

Stress is costing American business big time. Estimates range from $80 billion to $300 billion annually in illnesses, absenteeism, diminished productivity, accidents, mistakes, burnout, high turnover, and soaring health insurance premiums.

It’s no surprise, then, that many companies have been fighting the stress epidemic aggressively with an arsenal of anti-stress initiatives. But a nagging question remains. If all the stress management programs out there are so effective, why are so many workers still stressed out?

The answer may lie in the fact that some organizations are simply trying too hard. In an effort to reduce stress, they are actually adding to it. As well-intentioned as their stress programs may be, many are complex and time-consuming, require a lot of reading and recall, are heavy on theory and light on practical advice, or just don’t connect with employees on their level…or with their specific problems.

Remember, what people who are stressed out lack most is time…and patience. They have no time to attend lengthy stress seminars that pull them away from the very tasks that are stressing them out. They have little patience to sift through wordy guides and procedures to dig out those rare nuggets of advice relevant to their situation. Some stress programs merely address the symptoms of stress rather than eliminate the causes. They have little lasting effect. Workers become frustrated and cynical, believing that nothing will work, and go right back to their costly, stressful ways.

What, then, can management and human resources professionals do to overcome these obstacles to effective stress management, and “reach” their employees with solutions that will connect…and stick? A good way to start is to offer simple, candid, targeted strategies workers can quickly incorporate into their lives—techniques that get their attention and produce immediate results. These are less intrusive, take little or no time to implement, and get the user started on the right track, with the right attitude. To give you some examples, I’ve selected the following ten workplace strategies I use in my books and seminars, which have been field-tested with positive feedback from thousands of readers and participants worldwide. Simply pass them along by email or interoffice memo. I believe they can have a significantly positive effect on your employees, too.

Do one thing at a time.

Do it mindfully. Do it well. Enjoy the satisfaction. Then go on to the next thing. Multitasking might work for computers, but humans have yet to get the hang of it. A growing body of evidence affirms that trying to accomplish several things at once takes up more time overall than doing them sequentially. It consumes an excessive amount of mental energy, too, so you fatigue more quickly. The lack of focus also leads to careless mistakes, shoddy work and unreliable performance. Worst of all, having to do things over. This is no way to live. Give what you’re doing your undivided attention. Take the time to get it right. You’ll be more productive, and less stressed, in the long run.

Chip away at projects with long lead times.

When you get an assignment with a “luxury” of time, don’t squander it. Get at least a start on it right away, when your enthusiasm and understanding of it are at a peak. Then spend a little time on it each day to keep the momentum going. That way, every thought you have of the project will be a positive one: “I’m on the case, I’m getting it done.” Put it off, and every thought will be increasingly negative: “Yikes, I haven’t even started yet!” Which can add up to big stress over time. And a major crisis as the deadline nears, you’ve forgotten what to do, and your enthusiasm has been supplanted by anxiety and dread. Get it going early. You’ll do a better job, in less time, without the stress.

Don’t let unhealthy job stress persist.

If your workload or project is impossible to complete without pulling your hair out, doing a slapdash job or suffering a near stroke for your trouble, speak up early on rather than bottle it up and be unable to perform the work accurately and professionally. And do it in a positive way, by offering possible solutions: you’ll need more time; you can do part of the project in the allotted time; or you’ll require more help. If you’re a good competent worker your request should command respect and compliance. It doesn’t help anyone to say nothing and let it eat away at your well-being, and subject both you and your company to poor performance.

Delegate.

Stress is often caused by an inability to let go, a constant need to micromanage, the fear that everything will fall apart the minute you turn your back. It leaves you hung up on time-consuming details, stifles the participation and growth of others, and creates unnecessary tension all around. Take the leap of faith. Learn to delegate. Assign responsibilities and give others the chance to prove themselves. You can dole it out gradually, to gain confidence and minimize error, but begin unburdening yourself of the oppressive minutia that’s needlessly choking your life. You can experience a marked reduction in stress in a relatively short period of time simply by delegating.

Be a team player.

It’s more productive—and less stressful—to work as a team. In your job, in your family, in your community. When you spread the work and responsibility around the pressure eases, everyone becomes more cooperative. As much as we like to think of ourselves as complete packages, we’re not. We need others to contribute what we lack, to balance out our collective strengths and weaknesses. Let go the urge to put it all on yourself or take all the credit. Society is a team effort and success most gratifying when everyone’s involved.

Rotate working on different projects.

For example, if you have three projects due next week, performing them in their entirety one after the other can make each seem long, drawn out and tiresome. Instead, divide your time each day into thirds and work on all three. Each project will provide a refreshing break from the others, while allowing you to make steady progress on all. Like a farmer rotating crops to keep the soil rich and fertile, varying tasks will keep you more alert and imaginative, making the work proceed more quickly and enjoyably.

Are you a checkaholic?

How much time do you waste excessively checking things. Check the weather. Check the time. Check the markets. Check your email. Check your hair. Check your voicemail. Check the news. Check your makeup. Check to see if your wallet is still in your pocket. How much of your day are you frittering away doing this? More than you might care to know. Ease up. Things aren’t going to fall apart when you’re not looking. So resist the urge to receive constant, needless, monotonous updates. Use that time to maintain your focus and get more done. When you get the urge to check on something…simply let it go.

Forget about deadlines. How about startlines?

For a society so obsessed with when a project gets finished, we’re curiously all too casual about when to get it started. And that can be the most critical factor of all. Which may explain why so many deadlines aren’t met. Instead of stressing over when something is due, focus on getting it underway. Set a “startline.” That is, a time before which it’s essential you get a project started, so it isn’t performed in a rushed and slapdash manner. If you stick to your startline, it not only assures efficient, unhurried performance, it all but eliminates the need for a deadline…and the anxiety that goes with it. Which “line” would you rather work under? Get it started.

Be a good gear switcher.

You may have the kind of job where you constantly have to drop something to take care of something else. This can be a never-ending source of stress and frustration. If you let it. Or, as unlikely as it seems now, you can condition yourself to get used to it…even enjoy it! When you prepare yourself for such interruptions, you can make a clean break without anxiety, knowing you’ll return later on to tie up loose ends. Just give whatever you’re doing at the moment your undivided focus…and let it go promptly when necessary. Quick transitioning is a skill, an art you can learn, master and take satisfaction in.

Stand up and stretch.

Especially if you have a desk or computer job. A day at work shouldn’t be like an eight-hour plane ride. Periodically get off your chair and stand, stretching your arms and legs—even squatting, bending from side to side, rolling your head, walking about, etc. It’ll get the blood flowing more freely, loosen cramped muscles and joints, help you think more clearly, and relieve some of the stress. Give your body a quick tune-up at least one or two minutes each hour.

Maintain your presence of mind.

It’s easy to get flustered, panic and lose your composure when you’re rushed and pressured. Your mistake level soars, carelessness abounds and civility often goes out the window. Only making things worse. Practice maintaining your presence of mind in pressure situations. Take slow deep breaths and approach the crisis with calmness and control. You’ll discover you can handle things more efficiently, even more quickly, when you strive to keep your cool. Hysteria accomplishes nothing.

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There will be times in your life, both professional and personal, when you feel that you have no control over things that are happening around you. And you say “you are stressed out.” What is stress? Stress is the emotional, mental and physical strain in reaction to pressures from the outside world. The word is derived from the Latin word ‘stringere’ which means to ‘draw tight’. It is your body’s way of responding to any kind of demand placed on it.

Some stress is good because it enables us to push ourselves harder and work better. But this lasts only for a short period, and over time, stress inhibits our ability to work properly and leads to physical symptoms like high blood pressure, allergies and depression. We need to react to and manage stress properly in our lives to ensure it works in our favor.

Stress Management the ability to maintain control when situations, people and events get out of hand. There are certain strategies that you can use to manage the level of stress you are under and minimize its effects.

1. Talk to friends and family. This gives you a chance to express your feelings and vent them out.

2. Understand what brings on your stress. Once you know the source of your stress, you can find ways to either reduce the likelihood of it occurring or create more effective strategies to deal with it.

3. Do not try to be a perfectionist at all times. Try and prioritize what is truly important and don’t overwhelm yourself by fretting about your entire workload.

4. Divide your tasks into smaller achievable ones. This way, as you complete one task, you will feel a sense of achievement and feel motivated to move on to the next one.

5. Notice if any of the muscles in your body are tense. One of the symptoms of stress is muscle tightening. Just noticing that will often relax the muscle. Stop and take a moment to breathe

6. Monitor the number of hours that you work in a week. Give yourself some time away from your business.

7. Do something you can feel good about. Wash the dishes, cook a meal for your family or read a book. Do something to help get your mind off yourself.

8. See if there really is something you can change or control in the situation. Change the way you see things and react to them.

9. Learn to relax – meditation and breathing exercises have proven to be very effective stress management techniques.

10. Remove yourself from the stressful situation. Take a break even if it is only for a few moments daily.

11. Set realistic goals for yourself. Reduce the number of things that you are involved in, take help from family or delegate responsibilities.

12. Get enough rest. A good night’s sleep will rejuvenate you and help you deal with problematic issues.

13. Work off stress with physical activity. Exercise helps to reduce it. So, when you feel tense, go for a brisk walk around the block, play a game of tennis or do some gardening. Start doing regular exercise every day.

14. Managing your time is an integral part of stress management. Create a list of to-do tasks and do the most important ones, eliminate or postpone those not so crucial to your business.

15. Above all, be positive. Constantly keep telling yourself how well you can cope rather than how horrible everything is going to be.

The best solution to stress management is to acknowledge it and deal with it. Having a proper work-life balance will go a long way in reducing stress in your life.

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