| > | | | | promote a general relaxation of the nervous system. |
| | | | Physical exercises also help to integrate the mind and |
| Stress happens. It’s a normal part of our daily | | | | body, relieve muscle tension, and improve physical |
| lives. But it is how we react to and manage stress | | | | function. |
| that affects the toll that stress will take on our lives. | | | | Mental Exercises: Meditation, guided imagery, art, |
| Overwhelming amounts of stress can lead to back | | | | music, and other mental exercises are a useful way |
| pain, headaches, raised blood pressure, indigestion, | | | | to reduce stress and promote relaxation in your life. |
| sweating, palpitations, irritability, and anxiety. It can | | | | Relaxation Techniques: Slow, diaphragmatic breathing |
| also contribute to the development of such diseases | | | | and conscious muscle relaxation can help to manage |
| as cold sores, ulcers, and heart disease. Are you | | | | stress by calming the body and clearing the mind of |
| feeling stressed out? Take the following stress test | | | | stressors. |
| to see if stress is causing you problems and if so, | | | | Social Supports: Sometimes, all it takes to relieve |
| read on to learn how to manage the stress in your | | | | stress in your life is to talk about the stressor with a |
| life. | | | | close friend or family member. Pet therapy has also |
| The Stress Test | | | | been reported to relieve stress. |
| Do you try to do everything yourself and feel | | | | Dietary Changes: Stress suppresses the immune |
| overwhelmed when you are unable to? | | | | system and can cause or aggravate such conditions |
| Are you exhausted? | | | | as heart disease and ulcers. Dietary changes, such as |
| Do you avoid exercise? | | | | reducing coffee and other caffeinated beverages can |
| Are you often irritated at yourself and others? | | | | reduce the jitteriness, restlessness, anxiety, and |
| Do your friends, co-workers, and loved ones often | | | | insomnia that might magnify the effects of stress. |
| tell you that you often make a big deal of | | | | Also whole grains promote production of the brain |
| things? | | | | neurotransmitter serotonin for a greater sense of |
| Do you tend to bottle up your emotions, | | | | well being. |
| keeping everything inside? | | | | Herbs: There are many natural supplements that can |
| Do you have difficulty falling and staying asleep at | | | | be used to elevate the mood and help you relax. St. |
| night? | | | | John's Wort, SAM-E, Lithium Orotate and marijuana |
| Do you feel unable to handle all of the tasks that you | | | | are all popular herbs that are useful in relieving stress. |
| have to accomplish on a daily basis? | | | | Herbs known as adaptogens, such as include Siberian |
| Do you feel like your way is the only right way to | | | | ginseng (Eleutherococcus senticosus), ginseng (Panax |
| accomplish something? | | | | ginseng), wild yam (Dioscorea villosa), borage (Borago |
| Do you spend a lot of time complaining about | | | | officinalis), licorice (Glycyrrhiza glabra), chamomile |
| yourself, others, or events that happened in the | | | | (Chamaemelum nobile), milk thistle (Silybum |
| past? | | | | marianum), and nettle (Urtica dioica) may also help to |
| Do you set unrealistic goals for yourself and for | | | | alleviate stress. |
| others? | | | | Aromatherapy: Essential oils of lavender, chamomile, |
| Do you frequently procrastinate big projects or | | | | geranium, rose, neroli, sweet marjoram, and |
| decisions? | | | | ylang-ylang are commonly recommended for stress |
| Do you eat an unhealthy diet and frequently neglect | | | | relief. They help to reduce anxiety and tension and |
| good nutrition? | | | | can be used in massage, added to a bath, or inhaled |
| Do you have difficulty making decisions? | | | | through a vaporizer. |
| Do you lose control of your emotions or blow | | | | Treating Stress |
| up easily? | | | | Acupuncture: Stress causes tension that disrupts the |
| Do you often fail to see humor in situations that | | | | flow of the qi. Acupuncture can help to restore |
| most other people find funny? | | | | harmony and induce a state of deep relaxation. |
| Do you frequently feel disorganized and harried? | | | | Massage: A regular massage in which the practitioner |
| Do you avoid making positive connections with | | | | uses such techniques as rubbing, kneading, and |
| friends, family members, and coworkers? | | | | pummeling, can be very beneficial in the management |
| Do you frequently get angry when you are kept | | | | of stress. It can help to increase blood circulation, |
| waiting? | | | | reduce pain, and relieve muscle tension. Massage also |
| Are you depressed or anxious? | | | | helps to release endorphins, substances that have a |
| If you answered yes to one or more of the above | | | | mood-enhancing effect. Have your massage therapist |
| questions, you may be having trouble handling the | | | | use a product called NOPAINE to massage the |
| amount of stress that occurs in your life. Stress is an | | | | tender points. |
| inevitable and normal part of life. You can't prevent it | | | | NOPAINE is available through |
| completely, but you can learn ways to manage and | | | | Natural Medication: If stress is affecting your health, |
| alleviate stress so that it does not take over your | | | | you may wish to see your natural health care |
| life. Here are a few techniques that you can use to | | | | provider to determine whether or not a specific herb |
| relieve stress. | | | | may be helpful in relieving stress. |
| Stress Management Techniques | | | | Therapy: Cognitive therapy helps people lessen the |
| Physical Exercises: Yoga, relaxation techniques, pilates, | | | | amount of stress they feel in their lives by teaching |
| dance therapy, and general exercise help to relive the | | | | them how to reframe or mentally reinterpret the |
| buildup of stress hormones in the body and help to | | | | stressors that are causing problems. |