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RELAXATION TECHNIQUES

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					                               RELAXATION TECHNIQUES

                                  Learn ways to calm your stress

Relaxation techniques can reduce negative responses to stress and help you enjoy a
better quality of life.

Relaxation techniques are a great way to help your quest for stress management.
Relaxation isn't just about peace of mind or enjoying a hobby. Relaxation is a process
that decreases the wear and tear of life's challenges on your mind and body.

Whether you have a lot of stress in your life or you've got it under control, you can
benefit from learning relaxation techniques. Learning basic relaxation techniques isn't
hard. Explore these simple relaxation techniques to get you started on de-stressing your
life and improving your health.

The benefits of relaxation techniques

With so many things to do, relaxation techniques may take a back seat in your life. But
that means you may miss out on the health benefits of relaxation. Practicing relaxation
techniques can improve how you physically respond to stress by:

      Slowing your heart rate
      Lowering blood pressure
      Slowing your breathing rate
      Reducing the need for oxygen
      Increasing blood flow to major muscles
      Reducing muscle tension



You may also gain these overall health and lifestyle benefits from relaxation techniques:

      Fewer physical symptoms, such as headaches and back pain
      Fewer emotional responses, such as anger and frustration
      More energy
      Improved concentration
      Greater ability to handle problems
      More efficiency in daily activities
                           Relaxation techniques take practice

As you learn relaxation techniques, you'll become more aware of muscle tension and
other physical sensations of stress. Once you know what the stress response feels like,
you can make a conscious effort to practice a relaxation technique the moment your
muscles start to tense. This can prevent stress from spiraling out of control.

Remember that relaxation techniques are skills. And as with any skill, your ability to
relax improves with practice. Be patient with yourself. Stay motivated to reduce the
negative impact of stress on your body and to experience a greater sense of calm in your
life.

Guidelines

The following guidelines will help you make the most use of relaxation.
      Practice at least 20 minutes per day. Two 20-minute periods are preferable. Once
       a day is mandatory for obtaining generalization effects. (You may want to begin
       your practice with 30-minute periods. As you gain skill in relaxation technique,
       you will find that the amount of time you need to experience the relaxation
       response will decrease.)
      Find a quiet location to practice where you won't be distracted. Don't permit the
       phone to ring while you're practicing. Use a fan or air conditioner to blot out
       background noise if necessary.
      Practice at regular times. On awakening, before retiring, or before meals are
       generally the best times. A consistent daily relaxation routine will increase the
       likelihood of generalization effects.
      Practice on an empty stomach. Food digestion after meals will tend to disrupt deep
       relaxation.
      Assume a comfortable position
      Two ways of supporting your body most completely. (When lying down, you may
       want to place a pillow beneath your knees for further support.) Sitting up is
       preferable to lying down if you are feeling tired and sleepy. It's advantageous to
       experience the full depth of the relaxation response consciously without going to
       sleep.
      Loosen any tight clothing and take off shoes, watch, glasses, contact lenses,
       jewelry, and so on.
      Make a decision not to worry about anything. Give yourself permission to put
       aside the concerns of the day. Allow taking care of yourself and having peace of
       mind to take precedence over any of your worries. (Success with relaxation
       depends on giving peace of mind high priority in your overall scheme of values.)
      Assume a passive, detached attitude. This is probably the most important element.
       You want to adopt a "let it happen" attitude and be free of any worry about how
       well you are performing the technique. Do not try to relax. Do not try to control
       your body. Do not judge your performance.

                     YOGA RELAXATION TECHNIQUE

Here are the relaxation technique suitable for relieving Menstrual Pain:

           Easy Pose (Sukhasana) This is one of the classic Meditative Poses and is
           usually performed after doing the Corpse Pose. The Easy Pose helps in
           straightening the spine, slowing down metabolism, promoting inner
           tranquility, and keeping your mind still calm.

           Anuloma Viloma Anuloma Viloma is also called the Alternate Nostril
           Breathing Technique. In this Breathing Technique, you inhale through one
           nostril, retain the breath, and exhale through the other nostril. Learn how to
           do this technique for beginners by following the steps found in this article.

           Final Corpse – Savasana for you to appreciate the benefits of relaxation, you
           should first be familiar on how it is to be tense. This is what happens when
           you do the Final Corpse. Everything related to that position including
           suggestions on how to do it is discussed in further detail in this article.

           Relaxation Pose - The first step in relaxation practice is to learn how to relax
           your body and mind. In this section, know why relaxation is essential in
           practicing Yoga and learn how to do the Corpse Pose and other techniques for
           physical, mental, as well as spiritual relaxation.
                     Easy Pose (Sukhasana)

                     The Easy Pose or Sukhasana is a relaxation pose intended for
                     Meditation. It promotes inner calm and straightens the spine, opens
                     the hips, and relieves tiredness. As the name suggests, this pose is
                     very easy to do. Learn how to do the Easy Pose.

                         1.   Sit down on the floor or a Yoga Mat.
                         2.   Cross your legs, placing your feet below your knees.
                         3.   Clasp your hands around your knees.
                         4.   Keep your head and body straight.

Beginners can try doing this pose with a thick cushion for added comfort.

Breathing Exercise (Pranayama) - Alternate Nostril (Anuloma Viloma)

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this
Breathing Technique, you inhale through one nostril, retain the breath, and exhale
through the other nostril in a ratio of 2:8:4. The left nostril is the path of the Nadi called
Ida and the right nostril is the path of the Nadi called Pingala. If you are really healthy,
you will breathe predominantly through the Ida nostril about one hour and fifty minutes,
then through the Pingala nostril. But in many people, this natural rhythm is disturbed.
Anuloma Viloma restores, equalizes and balances the flow of Prana in the body.

One round of Anuloma Viloma is made up of six steps, as shown below. Start by
practicing three rounds and build up slowly to twenty rounds, extending the count within
the given ratio.

The Vishnu Mudra

In Anuloma Viloma, you adopt the Vishnu Mudra with your right hand to close your
nostrils. Tuck your index and middle finger into your nose. Place the thumb by your right
nostril and your ring and little fingers by your left.

One Round of Anuloma Viloma (Alternate Nostril Breathing)


                    Inhale through the left nostril, closing the right with the thumb, to
              the count of four.
                     Hold the breath, closing both nostrils, to the count of sixteen.




                     Exhale through the right nostril, closing the left with the ring and
                      little fingers, to the count of eight.




                     Inhale through the right nostril, keeping the left nostril closed with
                      the ring and little fingers, to the count of four.




                     Hold the breath, closing both nostrils, to the count of sixteen.




                     Exhale through the left nostril, keeping the right closed with the
                      thumb, to the count of eight.



Benefits of Anuloma Viloma

The exercise of the Anuloma Viloma produces optimum function to both sides of the
brain: that is optimum creativity and optimum logical verbal activity. This will make both
sides of the brain, the left side which is responsible for logical thinking and the right side
which is responsible for creative thinking to function properly. This will lead to a balance
between a person's creative and logical thinking. The Yogis consider this to be the best
technique to calm the mind and the Nervous System.

Final Corpse

                             It will help you be more in touch with your body. It gives
                             you the ability to recognize tension and relaxation, thus
                             you'd also be able to bring them under your conscious
                             control. At the end of a session, you should spend at least
ten minutes in Final Relaxation. During this time, you relax each part of your body. But
in order to experience Relaxation, you must first experience tension. Working up from
the feet, as shown below, you first tense and lift each part, then drop (don't place) it
down. Now, let your mind travel throughout the body, commanding each part to relax.
Let yourself go. Sink deep into the quiet pool of the mind. To bring your consciousness
back to your body, gently move your fingers and toes, take a deep breath and sit up as
you exhale.

Doing the Final Corpse Pose


             Feet and Legs
            Lift your right foot just an inch off the floor. Tense the leg, hold, then let it
            drop. Repeat on the other side.



            Hands and Arms
            Raise your right hand an inch off the floor. Make a fist, tense the arm, then
            let it drop. Repeat on the other side. Relax.



            Buttocks
            Clench your buttocks tightly together, lift the hips a little way off the floor
            and hold. Relax and drop them down


            Chest
            Tense and lift up the back and chest, keeping your hips and head on the
            floor. Relax and drop them down.
             Shoulders
             Lift your shoulders and hunch them up tight around your neck. Let them
             drop, relaxed. Now pull each arm, in turn, down alongside the body, and
             relax.


             Head
             Tuck in your chin slightly and roll the head gently from side to side. Find a
             comfortable position in the center for the head to lie, and then relax.




Suggestions in Doing the Final Corpse Pose

       After practicing the sequence shown, visualize your body in your mind's eye, and
repeat this simple formula mentally: "I relax the toes, I relax the toes. The toes are
relaxed. I relax the calves, I relax the calves. The calves are relaxed." Continue on up the
body, applying the formula to each part along the way - the stomach, lungs, heart, jaw,
scalp, brain, and so on. Feel a wave of relaxation rising up your body as you guide your
awareness through each part. Each time you inhale, feel a wave of oxygen flowing down
to your feet; each time you exhale, feel the tension flowing out of your body, leaving
your mind like a deep, still lake, without a ripple. Now dive deep into the center of this
lake, deep within yourself, and experience your true nature.
                           Benefits of regular exercise

Want to feel better, have more energy and perhaps even live longer? Look no further than
old-fashioned exercise. The merits of exercise — from preventing chronic health
conditions to boosting confidence and self-esteem — are hard to ignore. And the benefits
are yours for the taking, regardless of age, sex or physical ability..

1. Exercise improves your mood.

2. Exercise combats chronic diseases.

.

3. Exercise helps you manage your weight.

4. Exercise strengthens your heart and lungs.

.

5. Exercise promotes better sleep.

.

6. Improve Concentration

STRESS

What is stress?

Stress is a word used to describe the feelings of "distress" experienced when tensions
become unbearably high.

What causes it?

Many things or "life events" can lead to stress. Common causes include:

       Pressure to perform at work or being unemployed
       Family conflicts and relationship breakups
       Financial worries
       Health conditions
       Excessive substance intake including caffeine, alcohol, tobacco
       Non-ideal living environment such as cramped flat, traffic jams, close to sources
        of pollution

What are the common symptoms?
Stress can lead to both physical and mental symptoms. The most noticeable physical
symptoms include:

      Headaches
      Stomach ache and indigestion
      Neck, shoulder or back pain
      Sleeping difficulties such as insomnia
      Loss of appetite
Stress affects the mind with mental symptoms include:

       Poor concentration
       Short-term memory loss
       Feeling of frustration
       Irritability or anger
       Apathy or depression

STRESS REDUCTION METHODS

Healthy Diet

A healthy lifestyle is an essential companion to any stress−reduction program. General
health and stress resistance can be enhanced by regular exercise, a diet rich in a variety of
whole grains, vegetables, and fruits, and by avoiding excessive alcohol, caffeine, and
tobacco.

Exercise

Exercise in combination with stress management techniques is extremely
important for many reasons, including the following:
          Exercise is an effective distraction from stressful events.

       Exercise may directly blunt the harmful effects of stress on blood pressure and the
        heart. protects

Consider as many relief options as possible. Examples include the following:

       Listen to music. Music an effective stress reducer in both healthy individuals and
        people with health problems.
       Take long weekends or, ideally, vacations.\
          Make time for recreation.

Discuss Feelings. The concept of communication and “letting your feelings out”
has been so excessively promoted and parodied that it has nearly lost its value as
good psychologic advice.

.
                PERSONAL CARE DURING MENSTRUATION

Don't worry - be happy. Though it is not an easy time for girls, it is best to assure it is
merely a passing phase which will stay for just a few days in a month.

Exercise
A good exercise regime coupled with a proper diet can also help to relieve the stress. It
will energize you and boost your self confidence. Exercises like:

*   Deep breathing - Lie on the floor with knees raised. Push
    stomach out as you inhale. Pull stomach in as you exhale.
    Repeat it four times keeping the back and arms flat against the
    floor.

*   Sky stretch - Stand on tiptoe. Take a deep breath and stretch both arms towards
    the sky. Hold. Release and exhale. Repeat.
    Regular physical activity will tone muscles and burn off extra pounds, making
    you to look good and feel good. In addition, you will feel more energetic and
    will be able to cope with stress with a renewed self-confidence.



                 Eat healthy be aware and adhere to a healthier diet, which will make
                 you fit. Make sure that you eats regularly and includes a lot of fresh
                 juices, particularly carrot, green vegetable and fresh grape juice when
                 available. When you starts menstruating, a risk of becoming anaemic in
                 case of a heavy menstrual flow which can lead to tiredness. Hence it is
                 important for you to eat iron rich foods avoid excessive caffeine in
                 coffee or tea, because they are thought to aggravate the symptoms. Be
                 sure you gets your dose of Vitamin B6 found in whole grain, bananas,
                 meat & fish. Many women swear this wonderful vitamin is the best way
to beat PMS, for it is supposed to relieve fluid retention and consequently the soreness
and tenderness of the breasts. But it is best to speak to your doctor before taking Vitamin
B6 in supplementary form. The nutrition chart below will help you to decide on a good
nutritional balanced diet.
NUTRIENTS                FOOD FOUND IN

Carbohydrates            Grains, pulses, vegetables, cornflakes, yogurt and potatoes.

Proteins                 Milk, eggs, nuts, poultry and fish.

Iron                     Eggs, beans, spinach, potatoes bananas, apple, jaggery, dates, dark
                         grapes and lean red meat.

Magnesium                Nuts, soyabean and dark green leafy vegetables.

Calcium                  Dairy products, milk, eggs, almonds and soyabean.



Advice for discomfort in the breasts. To decrease the discomfort in the breast:

*      To eat less salty food, which will reduce the amount of water the body is storing,
       consequently relieving the tenderness and soreness of the breast.

*      find a well fitting bra. A cotton bra would be the most suitable, especially in hot,
       humid climatic conditions of India.




Looking good during periods. As the skin is a problematic area during menstruation,
because of the increased secretion by the oil glands which are triggered by the hormones,
a few suggestions to you to make you feel and look better

*   Drink a lot of water, about 8-10 glasses.

*   Regularly wash the face, twice a day with mild soap or facewash to get rid of dead
    skin cells, sweat and harmful bacteria.

*   Use a cleanser morning and evening before returning to bed. Follow it with a toner
    which unclogs the pores and deep cleanses the skin. The next step is moisturizing. In
    case of an oily skin, use an oil free moisturizer, which is easily available.
How to keep your self prepared for your periods?

*   Keep a calendar handy to check the regularity of menstrual cycle. This way you can
    keep yourself prepared with a sanitary pad in your bag around the day when you
    expects your period.

*   If you unprepared at any time not to panic ,roll up a toilet paper tissue for the time
    being and use it. not to hesitate to approach your teacher, friend or any other lady
    for help.

*   One should try and wear dark coloured clothes when expecting the period, so as to
    avoid the embarrassment of staining the underwear and clothes. It pays to keep
    checking one's pad especially when one is at someone else's house, at a party, at
    college or at a movie.

*   During periods, one should keep paper bags or plastic bags handy, so that one can
    dispose used pads discreetly.



How to calculate the Monthly Menstrual Cycle? Mark with an 'X' or a red dot, the first
day of the current menstrual cycle.



*    The next month, circle the first day of the new period.

*    Count the days between the first day of the last period
     and the first day of the next one. The number of days
     between the two dates will be the menstrual cycle
     duration. If the number is 28 days, the next period will
     probably follow after 28 days - so if the first day of the
     last cycle was 5th of April, the next period can start on
     2nd or 3rd of May.
Some conditions like those described below, may indicate that a problem with
menstruation exists and should be referred to gynaecologists.

*    Menstruation has not begun by age 17 - Primary Amenorrhea

     Menstruation has occurred and stopped briefly like in pregnancy or in
*
     some illnesses or conditions of stress - Secondary Amenorrhea

*    Abnormal heavy flow - Menorrhagia

*    Scanty flow - Oligomenorrhea

*    Consistently irregular menstrual periods - Metroragia

*    Painful menstruation - Dysmenorrhea



Menstrual cramps (dysmenorrhoea) are common among women and can be very
debilitating for some, interfering with their everyday lives. Here are some measures you
can take to better cope with that time of the month.

Step1




          Heat.
Use heating pads to help relieve the discomfort of your cramps. Two heating pads work
great. One on your back and one on your front.
Step 2

Medicate. (though these should only be taken on the advice of a doctor)

.

Step 3




             Chocolate.
Let yourself indulge in what you want more than anything.

Step 4



             Avoid salt.

Avoid salt around the time of your period to help reduce bloating. You can also take a
diuretic to help reduce bloating.

Step 5




           Massage.
Rub your abdomen or someone rub your back to help ease your discomfort. If your
cramps are in your lower back, have someone apply pressure

Step 6


          Exercising may help a good brisk walk may do the trick

          Stretch.
stretching and gentle excercise increases blood flow to your pelvis, relieving that heavy
bloated feeling. Lie on your back and stretch your legs up in the air.

Step7

Get into your comfiest clothes, take it easy and watch your favorite movies., and extra
sleep.

				
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