In these busy times, it is impossible for us not to experience stress at the end of a long day. Some people would say that they are already immune to the effects of stress in their body. What they do not know is that, stress reduction is very essential in maintaining a healthy mind and body. It’s true that no one can live a stress-free life, but there are actually things that you can do in order to alleviate stress.

Relaxation therapy is composed of simple and natural techniques that can help relax the body while dealing with a stressful life. It includes progressive muscle relaxing, deep breathing, meditation and music therapy. All of these are no brainer techniques that you can actually do while you’re on a quick break at work. In order for you to reduce stress, you should practice relaxation therapy on a daily basis. If you do it regularly, your body will learn to relax easier and faster. This form of therapy gives you significant benefits that can make your body healthier and more alive.

Relaxation therapy relieves anxiety and muscle tension which can also help in decreasing or lowering down blood pressure. If you’re experiencing insomnia because of the hyperactive nature of your work, relaxing and deep breathing can actually help you have a good sleep and reduces the fatigue that you feel. You can also choose to play therapeutic songs on your playlist like classical music to help your mind relax. This therapy help enhance your focus, concentration and memory which are very important when dealing with your daily task.

Relaxation techniques are very beneficial in giving you a more relaxed mind and body. So, if the going gets tough, set aside your task for a couple of minutes and give yourself a few deep breaths. It’s simple but it can give you dramatic benefits.

About the Author

James Maya is a seasoned web content writer for nearly four years now. He specializes on various topics including health, fitness and travel. You can visit his newly launched website at Buy a Treadmill. Here you can find a selection of Reebok Treadmills and other top quality brands suitable for your fitness needs.

Spa treatments are a popular method of relaxing, widely used in Greek and Roman cities which continue to exist as a retreat from the demands of modern life. From the third century Baths of Caracalla, one of approximately 900 in Rome to the naturally occurring hot springs found in Bath, England (UK) these centres were designed to provide medicinal bathing for a thankful public.Modern spas have much in common with their ancient counterparts offering treatments to help reduce levels of stress, anxiety or nervous tension, the treatments have been refined and re-designed to provide a much needed practical solution to help the body and mind recover.Research from as early as the 1960s indicated there are links between stress and both physical and mental health, further studies have shown that relaxation can benefit those suffering from depression, aches and pains, or headaches. We have developed our own responses to increased stress or anxiety levels, these vary enormously between individuals whilst some of us are more effective at relaxing we all may have experienced occasions where an increase in our anxiety levels are easily triggered.Our emotional and physical reactions to stress are partly determined by the sensitivity of our sympathetic nervous system. Stress will result in the sympathetic nervous system releasing chemicals into our blood stream that help to prepare us for a ‘flight or fight’ response, this can leave people feeling on edge – a useful system in emergency situations when you must be alert, but if activated constantly it can leave you feeling low on energy and in a state of constant tension. Extreme cases can lead to emotional burnout or complete exhaustion.By relaxing we can reduce stress levels by helping to release some of the body’s naturally produced stress reducing chemicals resulting in a calming physical effect that will help bring balance to the body and mind whilst recharging our energy levels. A variety of relaxation techniques exist from deep breathing, progressive muscle relaxation and massage therapy.Massage therapies are designed to relax and energise providing a feeling of deep relaxation, as the muscles in the body relax it also helps the mind to relax. There are a number of massage types, each with their own focus on a part of the body for example shiatsu is designed to manipulate the body’s pressure points bespoke London spa packages can offer tailored treatment.

About the Author

Kuno Tierra is a premier London spa offering bespoke treatments tailored to individual clients needs, using pure pharmaceutical grade ingredients that have proven scientific results with modern, cutting edge techniques and Middle Eastern tradition such as the Hammam Rasul treatment.

Competitive golf brings out both excitement and stress which elevates the body’s ability to perform at a peak level. Players must first learn to acknowledge and then to accept these excited feelings allowing them to keep confident while pressured. Stress can be a very good thing during a competition. It can help you to perform at your peak by motivating you to try harder, however stress out of control can get in the way, preventing automatic smooth flowing golf swings. Additionally stress run a muck breaks concentration and focus making it difficult to perform your best.

Successful competitors must learn to be in the drivers seat when it comes to anxiety. There are a number of skills that can help golfers manage the demands of competition on the golf course. One of the more useful and easily learned are relaxation techniques. Learning and using relaxation skills will give you the ability to identify and control anxieties’ detrimental effects. Learning to utilize relaxation techniques which elicit the “relaxation response” is beneficial for golfers wanting to perform their best and enjoy their game. The relaxation response is the counterpart to the fight-or-flight response. It occurs when the body no longer perceives danger, and the autonomic nervous systems functioning returns to normal — unwanted muscular tension decreases and the mind calms toward a desired focus.

Over coming the negative effects of golf anxiety takes place by first learning progressive muscle relaxation and then cue controlled muscle relaxation. PGA Master Professional Dave Cahill has taught and witnessed many players improving their scores simply by learning to relax. You can elicit the relaxation response on the course while playing in as little as 30 seconds allowing you to use this skill at any location and at any time. Dave suggests golfers follow stress reduction methods and strategies outlined in The Relaxation & Stress Reduction Workbook. The book details easy, step-by-step techniques based on the latest research. Having benefited from Applied Relaxation Training himself Dave frequently advocates the training for students who compete in high pressure situations. Dave notes that students who have learned rapid relaxation methods quickly improve both their skills and their enjoyment of the game.. In addition to the benefits of an improved golf game learning these relaxation techniques have benifted players in other parts of their lives too. Initial benefits from practicing relaxation techniques will take place immediately with complete training learned in a matter of weeks.

About the Author

Author Michael Cahill and PGA Master Professional Dave Cahill teach California golf schools at Cimarron Golf Resort, Palm Springs California and their Minnesota golf schools at The Classic at Maddens. Read all of the game improving articles at http://www.cahillgolf.com

If you find it hard to get to sleep at night then relax, help is at hand. There are simple, sleeping techniques that have been known about for ever.

Stress responsesSleep is not simply about what happens or doesn’t happen at night or when you go to bed. The quality and amount of sleep you get depends on the sort of activity that goes on during the day.You may not be someone with a pressurised job rushing from meeting to meeting, solving problems on the go with technology battering your senses, but even if you’re not in a permanent state of hyperarousal during the waking hours you may still be prone to the stresses and strains of daily life.You’re body’s stress response system is pumping out stress and arousal hormones and your body is working harder and running hotter than normal. Your mind and body never reach a state of quiet repose and harmony that is important to recover from the daily grind.

Don’t forget to “relax hard” too.The maxim “work hard and play hard” is a common and popular one these days and even though we have technology working for us we seem to have less and less time to accomplish our goals. (Or maybe our goals have just become too unrealistic.)Working hard and playing hard is fine but what’s missing is “relaxing hard” or maybe that should be “relaxing soft”.Relaxing techniques have been known about and practised for millennium and their overall benefits have been understood for as long, so why do we pay less attention to them these days?Apart from getting more out of your waking lives, learning to relax properly can have a dramatic effect on your ability to get to sleep and stay asleep.After activating your stress responses during the day, relaxation techniques such as meditation, progressive muscle relaxation and yoga can be affective ways to rebalance the systems of the mind and body.

Meditation comes and goes as a popular form of “activity”. It usually conjures up images of bald men in orange garb with legs crossed, quietly chanting but it needn?t be. In fact the essence of meditation is breathing and focused awareness, something that doesn’t need a lot of practise and for the beginners there is almost an immediate benefit. So not only should you start looking forward to sleeping better but you may be surprised to discover huge depths of peace and tranquillity within you.

Yoga has claimed a more stable reputation as a relaxation technique that promotes strength, health, inner peace as well as combating insomnia.There are classes available at most gyms these days the different styles of yoga available are extensive.

Hatha – promotes physical and spiritual harmony – is good for unwinding before bed but done during the day also promotes good quality sleep – is one of the best types for the beginner to join.Lyengar – is very precise using 12 tightly controlled postures – excellent for muscle tone, posture and inner peace.Kundalini – uses chanting, specific breathing as well as postures – good for prenatal women and those of us after a youthful look.Sivananda – uses incense scented rituals, concentrates more on the inner you – good for alleviating worries and negative thoughts.Astanga – is energetic and includes a cardiovascular workout – is quite demanding but offers fat-burning and toning.Bikram – uses a room heated to around 38c (100f) so the body becomes more flexible ? gets rid of toxins whilst contorting the body.

BreathingFor any relaxation technique it’s important to breathe; yes, I know, it’s important to breathe to stay alive but that’s an innate reflex action for survival. By “breathe” I mean to focus on filling up your lungs on the intake and then actually feel the breath as you exhale. That doesn’t mean to say that breathing should be an effort in any way, it should be L.E.S.S., that is; light, easy, soft and slow.The fast paced lives we lead tend to disrupt our rhythms so that like events during the day our breathing becomes fast, disorganised, irregular and effortful. Like our appointments we hurry from one breath to the next making us feel anxious, rushed, intolerant and impatient. This is not conducive to a peaceful life or a sound sleep.

So try this when you go to bedLie on your back, arms and legs slightly apart. Instead of counting sheep imagine a favourite place of yours; it may be the sun-kissed shores of a South Pacific island (that?s if you are lucky enough to have been to one). It’s a place of serenity. Imagine all the sounds and scents as well. Then concentrate on your breathing; don’t forget L.E.S.S. is more. Now, as you breathe, feel all the trials and tribulations of the day leaving you. See you in 7.5 hours.

There are other relaxation techniques and many other sleeping techniques that people use for effective sleep promotion. But as well as sounder sleep, most people who use these relaxation methods find they have a general feeling of well being and are better able to manage the trials, stresses and worries of everyday modern life.

About the Author

Lelliot is a long term sufferer of insomnia and movement related sleep disorders and has been researching into sleeping techniques and all things sleep related for 15 years. Get more insights into sleeping plus a free email mini-course at www.SleepandSleepingTips.com

There are different ways to prevent or at least lessen an anxiety illness and that is through relaxation. Anxiety will not bother you a lot if you only knew how relax and calm down. Deep breathing exercise is seen as a very common and effective remedy for anxiety as it provides the good penetration of oxygen in the brain and in the body, thus lowering your stress promptly.

Music and aromatherapy can also be added while you are deeply breathing. Make way towards a relaxing and spacious spot wherein you can lounge and exercise deep breathing to counteract anxiety illness. Another technique which is beneficial is known as progressive muscle relaxation wherein you could learn to relax and tense down your body muscle. With this reason, you could discriminate tension from your relaxation. By doing so, you can relax your muscles as well as your whole body and mind or whenever you feel that there is tension in them or when you feel anxious about something.

Moreover, mindfulness meditation is a technique that helps in lightening anxiety illness, depression, stress and other negative feelings. Mindfulness is about a person?s full awareness of his surroundings yet not overly thinking about it. It makes an individual with anxiety illness cease stop being bothered by a terrible past experience or worrying about future situations. As of now, mindfulness really makes you feel concentrated. Mindfulness consists of body scan, mindful eating and walking meditation.

Whenever you say walking meditation, it is the procedure of exercising mindfulness meditation while walking around. Observe your feet?s movement and how you inhale and exhale. Observe and feel your environment while you are also experiencing the cool air that gets into deep down of your skin. This quiet but beneficial exercise will positively help evade anxiety illness.

To fight an impending anxiety attack and help manage it, you can also make use of visualization by envisioning a serene and stress-free setting in order to release the tension, pressures and worries within the body. It is easier to do it with the help of a professional therapist and a pre-recorded audio tape and used.

There are other ways to prevent anxiety illness and become more positive about anything. Those who suffer from this illness should be fully aware of simple relaxation methods as they can optimistically help them in controlling their anxious feelings and thoughts which can become really troublesome and inconvenient.

About the Author

Do You Want To Know How To ELIMINATE WORRY AND ANXIETY from your life WITHOUT RISK? Discover more information about anxiety illness, visit Control Panic Attacks.

Best answer:

Answer by Casey
You definately need medication.

Id there a free clinic you could go to?

Know better? Leave your own answer in the comments!

Performing PC lean muscle workout routines leads to countless positive aspects to your sex life which includes durable lengthier throughout bed, having a tricky penis, avoiding infections in addition to much more. But you can simply find these kinds of advantages should you choose that physical exercises right, as well as that is definitely exactly what I’m about to signify you tips on how to do…There usually are numerous a variety of PC muscular physical exercises (also regarded because Kegels) for men.And accomplishing these individuals can result in an impressive improvement in the self-confidence around a variety of ways.Some of the recognized features include…? Stopping lack of control by controlling to come back orgasm? Increasing strength associated with ejaculation? Helping get over impotence? Helping prevent your prostate healthy? Increasing semen volume? Developing a more muscular exploring penis? Improving bloodstream circulation into the penis ultimately causing amplified dimension plus sensationThe important thing is the fact that that PC muscle may be a muscle mass worth developing.And there are many methods you can do this.But just before I obtain towards the physical exercises themselves, let me explain quickly what it’s along with how to get it…What may be the PC muscle?The PC muscular is found in that genital place both in guys in addition to women, but acts a little different capabilities pertaining to every single gender.But so that you know, in this post I’m likely to concentrate on that features along with qualities decision solely to be able to males (sorry ladies).The PC lean muscle can be involved in this ejaculation progression and may furthermore always be helpful to have an effect on urine flow, which often turns me to…How to find your current PC muscleNext time frame people reached that bathroom, while urinating try and stop the urine flow.You\’ll notice this to do this anyone try a selected muscles inside your genitals.The muscle you utilize to start this will be PC muscle.And just like people can certainly quit your urine pass also you can locomotive this particular muscle tissue to fix climax (if that muscle can be good enough) by squeezing you?re the item securely simply before ejaculation.But just like I mentioned your muscle tissue ought to be formidable enough to complete that, and so let me acquire right to clearing up the actual workouts so you can get yourself started acquiring in which muscles strength…Exercises #1 – “Rapid-Fire”And this particular workout runs when follows…1. Tighten your current PC muscle mass as tightly and often as well as hold this intended for 2 seconds2. Relax this totally pertaining to 2 seconds3. Tighten once more pertaining to 2 seconds4. Relax to get 2 seconds5. Repeat 10 times6. Take your minute break7. Repeat ways 1-5 difficulties time.As you can inform it’s rapid-fire due to the fact you’re working them out in speedy bursts with tightness along with relaxation.Depending on the current strength amount you’ll probably decide first more or less acts in addition to sets.Exercises #2 – “Medium-Man”This will be medium with the some physical exercises I\’m about to recommend.And this will go when follows… 1. Tighten ones PC lean muscle as well as hold intended for eight seconds2. Relax them totally for twelve seconds3. Tighten for a second time for 10 seconds4. Relax totally again to get 10 seconds5. Repeat steps 1-4 thus one does five 10 next tightening altogetherSo entire it truly is much like exercise #1 considering the major big difference are really securing your current PC muscle regarding longer to develop extra lasting power around getting able to carry the item tight.Exercise #3 – “The Power-House”This one is a proper strength developer and also moves seeing that follow… 1. Tighten a person’s PC muscle tissue in addition to carry since tight as you can until finally you cannot hold that just about any more2. Take some sort of a matter of minutes break3. Repeat steps 1-2, some occasions altogetherImportant records upon trainingAbove you’ve got a few different training provide out.I recommend you concentrate on carrying out a different just one every day for 5 various days a week.And regarding course it\’s crucial needless to say to help don’t forget martial arts training of doing any kind of workout, including… ? If those from virtually any place hurt subsequently halt carrying out that workout immediately? make guaranteed you no longer over educate yourself by means of by no means using days to weeks off? make convinced an individual take healthily to give your muscles just as much of a chance to mend as possible? make sure you get a lot of sleepStick that will itGiven all of the positive aspects associated with accomplishing PC muscular routines I imagine you’re fairly ecstatic to get started and this also great.But the genuine essential to being successful is placed around consistency.The truth is the fact everyone is able to do a number of exercises intended for a few days and nights or so just before supplying up, nonetheless merely this uncommon number of keep writing past in which time frame should the actual benefits start to kick in, and so be sure to produce a pattern of doing a person’s PC muscle exercises of which will certainly keep with an individual for life.And I could notify you since the particular work is value it, due to the fact together with doing your PC muscle routines comes the lifelong benefit for becoming capable of final so long as you choose around bed.

About the Author

While these tips on how to do pc muscle exercises are great, I have still only listed a handful of them, if you want the full list along with a great guide and videos please head on over toToStopPreMature.info

Proteins are your muscles main fuel and not having them there won’t be any progress. Very good resources are chicken, fish, eggs, steak, nuts etc.-Suggestion #5:Focus on eating carbohydrates early in the day and decrease them as you go along. Preferably eat some good carbohydrates for breakfast. This is not only between the hints to create muscle, but is also a suggestion that will enable you stay away from placing extreme unwanted fat on.Tips to Create Muscle – Take your body to the future degree-Tip #six:This is one particular of the guidelines to assemble muscle that can make you or break you. It is about setting by yourself a intention of what type of physique you want to obtain and constantly continue to keep that in thoughts to encourage oneself. You can even go to a bodybuilding competitiveness to see some of the physiques in genuine living standpoint.-Tip #seven:Change your workout routines up. This can be as straightforward as picking among a barbell and dumbbells for your workout sessions.-Tip #eight:This is an additional just one of the important ideas to create muscle and it is about growing the pounds each and every session. Even a compact enhance will do the work simply because progression is the critical to true development.-Suggestion #nine:Both use a teaching partner to drive you in the health club or get your fingers on an mp3 player and put on some audio that really energizes and pumps you.-Tip #10:Full system exercises are great for muscle-creating due to the fact you target far more muscles with single work outs and you will at the same time target your core muscle teams.-Tip #11:Get your fingers on a muscle-setting up method or if you can afford it, employ a coach. 1 of the added benefits is that you will know exactly how to execute just about every physical exercise and what the benefits of the distinctive exercise routines are.-Suggestion #twelve:Relaxation and rest is your method for muscle development. Even even though it is fun to function out all the time, your physique desires relaxation to develop mass.The previously mentioned tips to create muscle are all crucial and will need to be involved in your exercise routines to experience true mass.When you are hunting to put together muscle tone you will need to dedicate by yourself. Receiving by yourself in shape to glimpse great in a shirt is various than seeking to search superior without having a single.When it comes to your exercise there are various authorities that are likely to say which just one is greatest. What we are expressing here is to get on a program and to stick with it. If you like working out in a social setting then join an aerobics class. If you like piece of brain join yoga courses. If you want individual attention then get a individual trainer. The essential is to get into a thing and do it on a regular basis and at a great level.Also when choosing your exercise appear at some of the persons that are doing it. If the best persons in the class have the muscle tone that you are hunting for then you in all probability are on the ideal track.

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When it comes to the issue of muscle building nutritional supplements one particular would do properly to sift via all the promotional hype when it arrives to acquiring and deciding on the correct one or range for your own particular functions, both in terms of your individual targets and individual circumstancesSyntha 6, Gain Muscle, Gain Muscle

Self-assurance or the lack of it can make or break the athlete. The athlete will need to get some time and in a peaceful spot to visualize the proceedings of the game. For example if he is a basket ball layer he really should visualize how his muscle groups tense up when he is about to shoot the ball and how his fingers react to it when the balls are about to leave the finger tips. Visualizing a great match and a win can make all the variance to your self esteem and like wise to your sport.The skill to relax is the core of any plan aimed at overcoming stress and anxiety, panic attacks and phobias. Relaxation usually means more than sitting on the sofa watching Television or taking a speedy bath previous to falling into bed at evening, these practices may possibly make you feel a very little relaxed but for relaxation to make a difference to stress and anxiety and panic disorder it wants to be regular, usually each day apply of deep relaxation.Deep relaxation is recognized to entail a sequence of physiological variations which would consist of:

Reduction in blood stressReduction in rate of breathingReduction in heart feeReduction in muscle tensionReduction in oxygen useImprove in alpha wave brain activityIncrease in pores and skin resistanceNormal use of deep relaxation for 30 minutes a day will lead in time to a standard relaxation in the rest of your day-to-day daily life, which means that immediately after a number of weeks practicing deep relaxation at minimum when a day you will are inclined to really feel additional calm all of the time.Other added benefits of deep relaxation consist of:Lower in generalized stress and anxietyMinimize in severity and frequency of panic attacksRaise in power levelImproved memory and concentrationFar better sleep patternsMinimize in tirednessPrevention of headaches and other disorders this sort of as ulcers and asthmaIncreased self self esteem – you carry out much better when you are relaxedSome techniques of attaining deep relaxation are:Abdominal breathing – a procedure of breathing deeply from the abdomenMeditationProgressive muscle relaxationVisualization – typically a peaceful sceneGuided imagerySensory deprivationAutogenic instructionBiofeedbackPractising deep relaxation entails far more than just understanding a technique, it needs a shift in life style and perspective, an eagerness to prioritize your wellness and peace of mind through other pressing matters this sort of as money or status.Some excuses usually utilized for not allocating time everyday for deep relaxation are:”I don’t have the time, I’m too busy” – you ought to prioritize and make the time”I don’t have anyplace to relax” – an additional excuse, if you are determined you will uncover a spot”Relaxation is boring” – you have to have to sluggish down, it’s superior for youStress management strategies can be beneficial if you’re hoping to resolve well being troubles.It can be properly worth your time to devote a number of minutes just about every day employing techniques, so give them a attempt, and see how it goes.

About the Author

XtofRusso is a french engineer, with fifteen years expertise in production management, which give him a solid background in anxiety management in a stressful operating environment.

Some people are more afraid of public speaking than they are of flying or driving on the motorway. Fear is a survival mechanism. It motivates us to do or stop doing something, which means at times it keeps us off trouble. However, fear is a problem when it interferes with people’s goals. That’s why it is vital to learn how to control your fear and use all your energy to achieve what you have set your mind on.

You know that fear causes avoidance and avoidance causes more fear. Thus, by staying away from what we are afraid of we won’t be able to overcome fear. The only reasonable approach to this disabling state is taking the bull by the horns and fighting against our weaknesses.

A pounding heart, trembling hands, butterflies in your stomach and your legs turning to jelly are a few of the most common human reactions in exceedingly stressful situations; a racing voice and cluttered mind, even tension in the shoulder and neck area may be added to the list for the public speaker in particular. Such reactions are unhealthy and in most cases bring about undesired results. It is very important to learn how to recognize your body’s reaction to stress and anxiety and of course how to overcome your fears and gain self-confidence.

For public speaking, there are several exercises meant to help you get rid of the feeling of panic and the physical sensations it comes with. Anxiety tightens the muscles in your chest and throat. A restricted airway will not allow the necessary quantity of oxygen into your lungs and brain so deep breathing will expand the throat and chest, promoting relaxation. A couple of sighs before the speech are also known to do wonders.

Yet, a few breathing exercises before a public speaking event are not enough. We were born with the ability to breath from the abdomen, but later in life our breathing has become shallow; it is much easier to breathe like that and we think our lungs get enough air anyway. This is not true. Breathing from your stomach does not send the right quantity of air into your lungs and undoubtedly can’t reduce anxiety either. Learn to deep-breathe again and you will feel a lot better.

Specialists claim that your whole body needs some exercise for you to relax. Progressive muscle relaxation therapy is based on a series of exercises in which certain groups of muscles are tensed for about ten seconds and relaxed again for another ten seconds. Each group is tensed and relaxed twice before you move on to the next. Therapists will show you the best exercises for each muscle group and, though it is not easy, with some practice you will learn how to bring the feeling of total relaxation to your body.

Actors, for example, are in the habit of alternatively shaking their legs before the performance. Stand on one leg and shake the other, then switch legs. Next, shake your hands; hold them above your head and bring them back down. Finally, start chewing in an exaggerated way to warm up your face muscles. Shoulders and neck rolls are very effective too as they prevent the tension that might later affect the muscles of your neck and shoulders.

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Get more help for your public speaking anxiety and learn how to better cope with public speaking nerves.

Chamomile: Chamomile is very popular as herbal tea and has been very popular in beverage industries for year for its calming effects and power to reduce anxiety and stress. It is believed that chamomile’s calming effect also promotes drowsiness and aid in a restful sleep. To relieve muscle stress and pains, Chamomile can be used for aromatherapy.

Licorice: This herb is also used to treat auto-immune diseases such as rheumatoid arthritis, lupus, and scleroderma. It has some antispasmodic properties which can help make bowel movements easy.

Cayenne pepper: The herb known as guinea spice, or cayenne pepper are used in poultice as topical pain reliever.

Some other ways to relax your muscles:

Aromatherapy: Pampering has very effective calming effect on people, the olfactory or sense of smell is what makes pampering very effective in relieving muscle pains, spasms and stress. Slathering essential and relaxing oil like chamomile, lavender, and jasmine on the body relaxes the muscles progressively.

Stretching: Muscle cramps and spasms may be caused by tensioned muscles. Proper stretching is one good way to loosen muscle tensions. Other examples of exercises that can help maintain and induce muscle flexibility for long time is, Yoga and tai-chi.

Massages: Maybe the easiest and most readily available natural muscle relaxant, massage relaxes the muscles, loosens muscle tightness, and decreases muscle pains and stress.

Unlike commercial and prescribed muscle relaxants, natural muscle relaxants have little to no side effects. It is a nutritional and dietary supplements that is inexpensive and readily available over the counter. Most natural muscle relaxers are recommended as an alternative to narcotics when temporary relief is needed. In addition, natural muscle relaxants are also used to treat other unrelated symptoms which most pharmaceuticals can’t do. They do, however, have similar characteristics. Like most pharmaceutical muscle-relaxers, natural herbs must be used seldom by pregnant women, the elderly and children. Consult with your physician or health professionals to determine if natural muscle relaxers are right for you.

2. Which one of the following choices would indicate that a
person has entered the exhaustion stage of stress?
A. A cold that doesn’t seem to go away
B. Crying at a sad movie
C. Visiting with friends
D. Exercising more than usual

3. How does visualization promote relaxation and stress reduction?
A. It encourages your friends and family to stay away.
B. It enables you to make the world “go away” for awhile.
C. It produces helpful chemicals in your muscles.
D. It reminds you of other tasks you need to complete.

4. The first step in handling stress is
A. removing all stressors from your environment.
B. becoming aware of your own reaction to it.
C. trying to relax through meditation techniques.
D. catching up on missed sleep.

5. What is the purpose of breathing exercises?
A. To release endorphins
B. To release adrenaline
C. To settle the body and mind
D. To decrease your sense of awareness

6. Which one of the following choices is a mental symptom of distress?
A. Sleep disorders C. Memory loss
B. Hallucinations D. High self-esteem

7. What does the acronym HALT stand for?
A. Hungry, angry, lonely, tired
B. High-strung, anxious, labored, tense
C. Healthy, active, lean, toned
D. Help, avoid, learn, talk

8. Eustress is a form of
A. estrogen. C. positive stress.
B. negative stress. D. endorphin.

9. How often should you use deep, relaxing breathing techniques?
A. Every day
B. Only during periods of stress
C. No more than twice a day
D. Only when you’ve gotten enough sleep

10. Which one of the following symptoms indicates that a person is in the alarm stage
of stress?
A. High level of concentration C. Blurred vision
B. Hyperventilation D. Racing heartbeat

11. What is the purpose of the mantra during meditation?
A. It lets everyone know you’re meditating.
B. It allows you to concentrate on one peaceful sound.
C. It helps to relax the muscles.
D. It helps to release endorphins.

12. Which one of the following choices best represents a potential stressor?
A. A surprise gift C. A long-awaited salary raise
B. An unexpected visit D. A decrease in gas prices

13. How can doing something for someone else help to relieve stress?
A. It helps you to sleep better.
B. It helps you become numb to social issues.
C. It can get you time off from work or school.
D. It gets your mind off your own troubles.

14. How can you reduce the stress of completing a project?
A. Put off the project until the last minute.
B. Work on the project well into the night.
C. Take a break from the project when you need it.
D. Devote at least eight hours a day to the project.

15. Which of the following physiological symptoms are signs of stress?
A. Arthritis and carpal tunnel syndrome
B. Hearing and vision loss
C. Dental cavities and bone loss
D. Headaches and elevated blood pressure

16. When should you suggest a client use progressive muscle relaxation?
A. Before the client begins an intense exercise routine
B. When the client is stressed while driving
C. After the client eats a large meal
D. When the client is having trouble relaxing

17. How does regular exercise improve cardiovascular function during times of stress?
A. It increases oxygen supplies and lowers triglyceride levels.
B. It reduces the amount of endorphins released in the body.
C. It reduces carbon dioxide supplies and raises triglyceride levels.
D. It increases the level of hormones circulating in the body.

18. Distress is a form of
A. disease. C. positive stress.
B. negative stress. D. expected stress.

19. Which one of the following choices might be an appropriate image for visualization?
A. The pet you had as a child
B. A picture of a favorite relative from the past
C. A car driven very fast
D. A beach at low tide

20. What nutritional supplement is recommended for helping the body handle stress?
A. Iron
B. Zinc
C. Vitamin C
D. No supplements are recommended for stress management.

Best answer:

Answer by dropxdeadd
really? wow!
go on google and search it, stop being so lazy.
its not even that hard :p geez!

Add your own answer in the comments!

To better understand this, it is useful to be familiar with the concept of Visual Motor Rehearsal. Visual Motor Rehearsal is a psychological exercise that takes advantage of the simple fact that merely thinking about carrying out a particular exercise creates quantifiable electrical action in the muscles in the exact same locations as if a person were really doing the actual action!

The human brain and nervous system do not really know the difference between doing the exercise in your mind and doing the exercise physically. What’s amazing about this is that the opposite is also true. By influencing the muscles, the mind is influenced; loosen up the muscles and the mind unwinds.

Throughout life, our experiences and our perception of our experiences build up a record of habitual responses. When anything familiar occurs, it’s easier to react to it the same way we did the last time rather than stay totally aware and react to it as something brand new.

This course of action produces an unconscious auto-pilot method of operating below our conscious, reasoning mind. Every thought, emotion, and perception has a matching physiological response that is documented in electrical activity in our muscles.

When we have experiences that we perceive as stress filled, our muscles respond by contracting and producing tension. The body senses these efforts irrespective of whether they are deliberate and consciously created or totally unintentional and unconsciously produced from our cruise control mind.

These stresses, especially the ones produced by our autopilot mind, become a long-term condition or state of being, which usually lasts a life time. Each and every chronic stress in a muscle, no matter how subtle, has an equal intention connected with it; and every unconscious intention has a corresponding thought associated with it, as well.

If you have ever tried to “stop thinking” in a meditation exercise, you have most likely observed that ideas in the back of your mind just keep coming up. Many of these thoughts are the ones that are associated with the long-term tensions in your muscles.

In order to become aware of the raw data in the collective consciousness we must be able to remove these pre-programmed intentions and unconscious thoughts from our minds. At the subtle level, these automated thoughts are distracting us from observing information in the higher awareness domain and are therefore behaving as noise interference.

It requires unique training to allow us to separate environmental info from our own mental chatter. One such talent is Technical Remote Viewing (TRV).

In order to develop a natural, easy ability to get this noise out of the way without utilizing scientifically designed methods such as TRV, we need to first release the physical tensions that maintain the interfering thought processes that form in the mind.

Relaxation, and more precisely muscular relaxation, is one of the most elementary keys to quieting this internal, mental noise. One essential thing to understand is that this noise is not entirely verbal since it is made up of many of our past reactions and forgotten intentions.

Since a lot of the long-term muscular tension is supported by an oxygen deficient condition in the cells, deep breathing exercises can be a suitable and complementary activity to relaxation methods.

There is an intriguing paper released by the Institute of Transpersonal Psychology called Psi-Favorable Conditions. It is a lengthy paper, but it is highly educational concerning the subject matter at hand.

This is a brief quote from the section on Muscular Relaxation: “Relatively early investigations revealed that relaxation seemed to be a reliable characteristic of the percipient in a majority of cases of spontaneous psi (Stevenson, 1970). Reference to the importance of relaxation can be found in the writings of and about nearly all gifted sensitives or psychics (persons who can demonstrate psi repeated and with great accuracy).”

In this day and age, quite a few people have taken credit for “developing” or “discovering” the concept of connecting thoughts to muscular activity without physical movement, but the first person to quantify electrical activity in the muscles when the test subject was merely thinking of moving the muscles was Edmund Jacobson, MD, PhD. These measurements were made with a machine that recorded the electrical action from electrodes inserted into the muscles.

Later on, Bell Labs constructed a more practical and simple machine to Dr. Jacobson’s specifications and it detected activity in the microvolt range by means of electrodes connected to the body. This exploration was done in the early 1930′s. This is also why Dr. Jacobson is acknowledged with being the Originator of Bio-feedback.

Dr. Jacobson’s work very much convinced him of the strong relationship between deep physical relaxation and psychological balance. He determined that Psychoanalysis was an unsuccessful remedy and set out to develop a process to produce deep physical relaxation in the body.

This work culminated in the development of his milestone relaxation method called Progressive Relaxation. He published a book by the same name in 1938, which was written specifically to enlighten healthcare experts of his findings. It incorporated a complete expose of his techniques, theory and other research materials.

However, four years earlier, in 1934, Dr. Jacobson authored his more popular volume entitled You Must Relax. This publication was developed to educate the general public about the health benefits of relaxation and contains directions on the primary exercises he created to produce muscular relaxation.

The exercises are a process of concentrating on specific muscle groups, tightening them into tension, holding and then releasing. When released, they are relaxed much more than they were prior to tensing them. The idea is to concentrate on particular muscles for a certain amount of days, and then move on until at some point, anybody practicing them can very easily go through the entire sequence.

I would highly recommend to everyone, even if there is no interest to cultivate psi abilities, to examine Progressive Muscle Relaxation (PMR).

The goal of carrying out these exercises is to relax the in-tensions and thoughts that underlie the physical tension. Additionally, ensure it is alright with your medical doctor to do these muscle-tensing exercises.

In 1950 a profoundly forward-thinking person named Harold S. Schroeppel began an in-depth and formal study of what was necessary to release human telepathic skills. In 1953, he composed a paper called The How of Telepathy in-which he laid out proof of his breakthroughs, as well as a vision of the advancement of human awareness.

In 1960, Schroeppel launched a school to instruct these techniques called the Institute for Advanced Perception. Based on 10 years of work involving thousands of voluntary test subjects, Schroeppel was able to put together a very specific course of instruction, which if employed in the intended sequence, created striking final results.

The very first lesson in this training was referred to as Effort, which was a highly effective application of the tension and relaxation exercises first recommended by Dr. Jacobson. But here, the exercise is especially developed to clear out muscle tensions and reactions in order to let a person to begin quieting the mind so they can perceive things more clearly. This seems to be the very first mind power-education course that actually made complete use of Edmund Jacobson’s relaxation methods in order to create and develop psi abilities.

The following quote by Harold Schroeppel, taken from The How of Telepathy, clearly clarifies why the advantages of the relaxation exercises are so needed for the growth of advanced perception: “If you have no thought, emotion, effort, pain or confusion stored in your own body, then any thought, emotion, effort, pain, or confusion of which you are aware is someone else’s.”

The function of the relaxation exercises is to relieve the efforts, emotions, and pain that are located in the muscles. When this is achieved, a sense of broadened perception naturally opens up.

Harold Schroeppel taught this training at the Institute for Advanced Perception from 1960 until the late 1980′s. It was called the Lessons in Advanced Perception. There are very few teachers these days that even teach the science of relaxing for the purpose of increasing psychic awareness or consciousness. A Course in Mind Power by Aaron Murakami is presently the only program that not only goes in to the necessity of calming the tension out of the muscles, it shows the science behind it, where it came out from, and its relationship to the ideomotor reaction and other personal responses that reveal psychically acquired data.

Modern day living seems to keep us busy and stressed all of the time. So much so, that we have little time to relax and appreciate life’s deeper meanings. But now, the latest breakthroughs show that persistent muscle tension truly clouds the mind with unnecessary thoughts and that this automated mental action prevents greater perceptual capability.

There are three main types of relaxation techniques you can practice when you feel upset and stressed out. If you practice them regularly, they will become part of your lifestyle and you may find yourself habitually more relaxed as a result.

This article contains a breathing relaxation technique and an autogenic relaxation technique.

Part 2 will have a Neuro Linguistic Programming (NLP) exercise to release negative thoughts and situations and a progressive muscle relaxation technique too.

Because of the mind/body connection, exercises to relax the body will also flow through to the mind.

A lot of the stress we feel is due to our resistance to certain feelings, or emotions. Try to relax and let the feeling flow through you. Sometimes just by doing this the feelings will tend to dissipate on their own.

So let’s begin. Find a quiet empty room for 15 to 20 minutes and take the phone off the hook.

Breathing Exercise.

Do this lying down if possible, arms by your side and legs uncrossed. Loosen any tight clothing. If you can’t lie down, sit and make yourself as comfortable as possible. This exercise will calm and energize you.

Take a couple of deep breaths, roll your eyes up and let them close. Concentrate on the effects of your breathing on your body. As you breathe in your stomach rises, as you breathe out your stomach falls.

Be aware of the life energy in your body, as you breathe in imagine this energy circulating throughout your body. As you breathe out, mentally say the word “peace” in your mind.

Thoughts will attempt to distract you. Rather than trying to force them out, acknowledge them then imagine them just floating out of the back door of your mind. Go back to concentrating on your breathing.

Continue until you feel relaxed. Then gently arouse yourself keeping the feeling of relaxation with you.

Autogenic Relaxation Exercise

You can do this one sitting or lying down. Loosen any tight clothing and make yourself comfortable.

Take a deep breath, hold for the count of three and exhale slowly. Repeat a couple of times. Let your eyes close.

Imagine lying on a deserted beach, you can hear the gentle waves breaking on the sand. In the distance there is the sounds of seagulls.

The sun is shining on your left arm making it warm and heavy. Concentrate on how warm and heavy your left arm is feeling.

Now the sun is moving over to your right arm and making that warm and heavy too.

Go through the same procedure with your left and right leg, your head and neck and your stomach.

Finally focus on your whole body. Feel how warm and heavy your body is. Let your body sink down into the bed or chair.

Stay in this relaxed state for a few moments before gently arousing yourself. Take the calm relaxed feeling with you for the rest of your day.

PS. If you have trouble sleeping, these relaxation techniques will definitely help!

It is significant for health to study how to live without suffering and worry and is a chiefly good means of relieving anxiety hence why it is optional to those suffering from psychological disorders.

Many people whom live with stable anxiety do not know how to relax and can find trying to relax a demanding knowledge as they go on to worry about the time tired or do not have the skills to free their mind of all opinion and their body of all tension.

The background of recreation therapy reaches back thousands of years.

Meditation and guided make-believe has been used in ancient civilization to help focus the mind and reduce worry and stress.

In its modern form, it is a fairly new treatment that is only beginning to gain acceptance from health professionals.

The absence of any real scientific evidence prevent some health professionals from bearing in mind it a serious treatment.

It is using dissimilar natural techniques and behavior to relax your mind and stimulate relaxation of your body.

When you use these types of stress plummeting activities, your mind will be more tranquil and focused.

Relaxation Therapy for Depression

Muscle tension is usually connected with stress and anxiety, which are strongly associated with depression.

Becoming aware of the link between depressive thoughts and mental and muscle stress may help.

Relaxation Therapy effective

There have been only a few small studies looking at the effect of relaxation therapy for people with depression.

In two studies it was found to be as effective as cognitive behavior therapy or antidepressant medication in the short term. The longer term effects are uncertain.

Relaxation Exercises and Tips

The body’s natural relaxation reply is a powerful antidote to stress.

Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you make active this relaxation reply.

When practiced frequently, these activities lead to a decrease in your everyday stress levels and a boost in your approach of joy and serenity.

What’s more, they also serve a defensive quality by teaching you how to stay calm and composed in the face of life’s curveballs.

The Most Popular Relaxation Techniques

1.    Progressive relaxation. This involve tensing and then relaxing muscle groups.

2.    Autogenic training. This method involve repeating and concentrating on mental directions until the body achieve the appropriate response.

3.    Relaxation response. This involve repeating a word or phrase in order to quiet the mind and take away its focus away from problems and stressful thoughts.

4.    Meditation. Relaxation reply is a form of meditation. It involves meditating (or focusing the mind) on amazing in order to create a relaxed response.

Relaxation Therapy in the Treatment of Hypertension

The literature on the use of relaxation or relaxation-like procedures (relaxation therapy) in the treatment of hypertension was critically reviewed.

Relaxation therapy resulted in superior decline of blood pressure than placebo or other control events.

A positive association was found between the average blood force decrease and the average pretreatment pressure.
Relaxation-like therapies shared the skin of muscular relaxation, usual practice, mental focusing, and task consciousness.

The stress response floods your body with chemicals that prepare you for “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.

Set aside time in your daily schedule: The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.

Don’t practice when you’re sleepy: These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.

Choose a technique that appeals to you: There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The right relaxation technique is the one that resonates with you and fits your lifestyle.

Deep breathing for stress relief: With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.

* Loosen your clothing, take off your shoes, and get comfortable.
* Take a few minutes to relax, breathing in and out in slow, deep breaths.
* When you’re relaxed and ready to start,shift your attention to your right foot.Take a moment to focus on the way it feels.
* Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
* Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
* Stay in this relaxed state for a moment, breathing deeply and slowly.
* When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
* Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.

For stress relief, try the following mindfulness meditation techniques:

* Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
* Walking meditation – You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
* Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.

Or perhaps you’re a stay-at-home mom who spent the better part of your day cleaning your house.You feel as if your nerves are shot and you desperately want to feel better.

In both instances, the key to relieving stress may be progressive muscle relaxation.It’s a technique that began in the 1930s, but still has relevance today.With this technique, muscle groups are flexed and then relaxed in short order.

The foundation of this technique is the concept that physical relaxation leads to mental repose.While the method does involve activating the muscles,you don’t have to be a weightlifter to try it. That’s because it requires no special training.In fact, virtually anyone can master the technique.

In general, you’ll want to practice the method ten to 20 minutes a day.But don’t blame yourself if you don’t master it on the first try.It’s best to take a gradual approach, improving your muscle flexing capabilities over time.

You’ll need to rehearse the technique again and again in order to obtain maximum benefit.You’ll also need to be patient because you might not be able to pick it up in a single afternoon.But, in the long run, it will be well worth the effort.

Progressive muscle relaxation is referred to as a deep relaxation technique.This means that it can not only reduce stress, but also help alleviate chronic pain and sleeplessness.Doctors often use the technique in an effort to treat migraines and cancer.

Usually, the relaxation technique begins with the feet and the legs, then gradually moves up the body to the chest, neck, and face.However, some physicians may try to relax muscle groups in a different order.

After some time, the amount of muscle tension attempted is increased in order to maximize the work of the muscles.You can engage in this exercise while seated, or you can do it lying in bed.Make sure, however,that you attempt it only in a place that is quiet and tranquil.

Otherwise, you might find it difficult to complete the exercise.To begin with, tighten the muscles for about eight seconds and then release.

Relax for about 30 seconds, then move onto another set of muscles.You might use progressive muscle relaxation in conjunction with imagery.In other words, you might imagine that you are like a wave of the ocean unleashing your power by flexing your muscles.

Through progressive muscle relaxation,you can learn to interpret your body’s cues.In this way,you can identify signs of tension within your body and determine ways to correct it.As a result, you should feel much less stress and may even feel as if you have more energy.

Because progressive muscle relaxation has been around for decades,it is proven effective.Therefore,it is not a fad, but a legitimate relaxation technique.

Your initial relaxation session should last about an hour.You will engage in such activities as making a fist, bending your arms,raising your eyebrows,clenching your teeth,pulling up your shoulders,tightening your abdominal muscles,and lifting your heels.

In time,such exercises will become second-nature to you.However, you should not try to speed up your exercises the point is to remain relaxed, not to quicken your pace.The exercises may be a perfect activity on a Saturday morning or Sunday afternoon whenever you’re ready to relax.

Progressive muscle relaxation is for anyone.Whether you work at a construction site or a classroom,in a music hall or in a meat market, you can benefit from the relaxation exercises.

Granted, it may be hard for you to relax at first, especially if you are a Type A personality. But,chances are,you’ll quickly master the technique and learn to enjoy your exercises.

In time,such relaxation exercises should become a natural part of life.You’ll feel healthier, more energetic, and less stressed.

Chances are your attitude will brighten, since the weight of the world has been taken from your shoulders.You’ll find that time relaxing is truly time well-spent.

Part two includes a progressive muscle relaxation exercise and An NLP exercise.

Just select which one’s work for you. It’s not necessary to do them all (although you can if you have the time!)

Progressive Muscle Relaxation Technique

This one is great for the “doers” among us

This exercise may be done anywhere, sitting or lying down. It can be done as a complete exercise or split into smaller parts if time is a problem. For example just do the neck and shoulder muscles for a quick stress release.

Take a couple of slow deep breaths and let your eyes close. As you breathe in hold your breath for five seconds, notice the tension in your lungs. Now exhale and feel the relaxation response. Notice the difference between the tension and relaxation.

Now clench your left fist, clench it tighter and tighter until it feels uncomfortable. Now let go and feel the relaxation response. Feel the difference between the tension and relaxation. Repeat the exercise with the left fist again.

Work your way down the whole body clenching and relaxing each area twice. Proceed as follows:

Right fist

Both fists together

Left bicep

Right bicep

Scalp (pull ears back)

Frown to tense forehead

Shut eyes tightly

Clench jaw

Purse lips tightly

Head forward as far as it will go

Head back (gently!)

Shrug shoulders

Tighten stomach

Arch back (carefully!)

Tense thighs

Curl toes downwards to tighten calf muscles

Curl toes up to tense shins

Mentally check each body part to make sure they are all relaxed. You should now be feeling nice and calm.

When you practice this exercise concentrate on the difference between the tension and relaxation. After doing this for a while this will allow you to be aware of tension in your body and release it before it has time to do any damage

Arouse yourself gently and take the feeling of relaxation with you.

Remember these will work best when they are practiced regularly. Find the one that works best for you and do it as often as possible. You should feel a lot calmer when faced with stressful situations and your sleep should also improve.

NLP Releasing Technique

Visualize the person, situation or event that is causing you anxiety. Hold this picture clearly in your mind. Change the picture to a black and white image. If there is sound, make it quieter and quieter until there is no sound at all.

Gradually shrink the picture until it becomes a small dot and disappears.

Picture a new situation, something that you wish to happen. Make the picture as colorful and as bright as you can. Add sound and music if you like. Put a white frame around the picture. Imagine this situation is really happening. Hold the visualization for as long as you like.

This is not easy to do at first but persevere! You are giving your unconscious mind a clear message about what path you want it to take.

You can use the second part of the exercise to create what you want in your life. Practice it every day and you will be amazed at what you will achieve.

when i listen to it, my legs and arms go numb and heavy. majority of the time so does my facial muscles. it feels rather weird when your facial muscles are numb and heavy. anyways, when i am listening i am still consciously aware of everything.

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

Multiple Sclerosis (MS) affects the central nervous system or the brain and spinal cord areas in the body. Believed to be an autoimmune disorder, MS is a condition where the patient’s immune system produces antibodies against their own body. These antibodies and WBCs (white blood corpuscles) are then directed against proteins in the “myelin” sheath. The myelin sheath is made up of fatty substances that protect the nerve fibers in the spinal cord and brain. This attack usually results in injury and swelling to the myelin sheath and ultimately to the surrounding nerves. The injury leads to scarring or sclerosis in multiple areas of the central immune system, thus damaging the nerve signals and control muscle coordination. The disease also eventually impairs vision and muscular strength.
The nature of MS is unpredictable and it can vary in severity from person to person. While some patients who suffer from the said disease only experience mild illness, other MS cases can also lead to permanent disability. Treatments for MS can help in modifying the course of this illness while relieving symptoms.
Determining the real cause of MS still remains elusive even if scientists have already learned a great deal about MS in recent years. It is known that MS is a form of autoimmune disease — one in which the body, through its immune system, launches a defensive attack against its own tissues.  In the case of MS, it is the nerve-insulating myelin that comes under assault. Such assaults may be linked to an unknown environmental trigger such as a virus infection.
Pain and spasticity are two of the most common symptoms from which people with MS suffer. Spasticity is a muscle problem characterized by tight or stiff muscles that may interfere with voluntary muscle movements. Spasticity is a muscle problem characterized by tight or stiff muscles that may interfere with voluntary muscle movements. A recent survey of members by the MS Society found that 54% reported pain as a current symptom, while 74% reported experiencing spasticity. The importance of these symptoms is not simply because of their frequency, but also because of the impact they have on the patient’s daily life. As the disease progresses, so does the spasticity, resulting in muscle spasms, immobility, disturbed sleep, and pain. Disability resulting from spasticity often forces patients to need  extensive nursing care.
Pain can be caused by a variety of factors including spasticity itself, in addition to neuronal damage due to the disease process. Not uncommonly, it may be musculoskeletal in origin, arising as a result of abnormal posture following the disability caused by MS.
There are several treatment options for MS.  However, one medication that was commonly cited by different and numerous research is called Baclofen.  This medication can help decrease the spasticity of MS patients. Baclofen is a muscle relaxant commonly used to decrease spasticity related to spinal cord injuries, or other neurological diseases such as MS.
Spasticity is caused by an imbalance of electrical signals coming from the spinal cord through the nerves to the muscle. This imbalance causes the muscle to become hyperactive, resulting in involuntary spasms. Baclofen works by restoring the normal balance and reducing muscle hyperactivity. In this way, it allows for more normal muscle movements.
Baclofen, also known under the brand name Lioresal, can be taken as a pill or delivered directly into the intrathecal space, an area in the spine. The space contains the cerebrospinal fluid (CSF) which surrounds the spinal cord and nerve roots. Most often, MS patients receive intrathecal baclofen, since oral Baclofen can cause unpleasant side effects. Since the medication does not circulate throughout the body, only tiny doses are required to be effective, therefore the side effects are minimal. Through intrathecal Baclofen it will deliver the right drug right to the target spot in the spinal cord.
In deciding to use a medicine, the risks of taking the medicine must be weighed against the good it will do. This is a decision the MS patient and the doctor will make. Skeletal muscle relaxants such as Baclofen are used to relax certain muscles in the body and relieve the stiffness, pain, and discomfort for MS patients. However, these medicines do not take the place of rest, exercise or physical therapy, or other treatment that a doctor may recommend.

At the end of the school year, she took a vacation to spend more time her family.  But another reason she had to take a furlough was to get a much-needed medical examination.  She wanted to know the reason behind the mysterious “stiffness” she felt on her body, and this she could do by going to a trusted doctor.

Getting a medical check-up was something she could no longer afford to delay. She already felt uneasy, even worried, about the sudden attacks of head aches that had haunted her for the last two years.  To help relieve the pain, she always took cold showers. She thought that the cold water would somehow soothe the painful headaches.  One time, while taking a shower, she accidentally slipped. That nearly fatal slip landed her in a hospital where she had to undergo a CT scan. The doctor, wanting to make sure of the diagnosis, advised her to go through another procedure called Magnetic Resonance Imaging or MRI.

The plate from the MRI showed that Carol developed “arachnoid cysts” at the back of her head. Arachnoid cysts are cerebro-spinal fluid (CSF) covered by arachnoid cells and collagen that may develop at the surface of the brain and the cranial base, or on the arachnoid membrane, one of the three membranes that cover the brain and the spinal cord. The presence of arachnoid cysts is a congenital disorder that may start during pregnancy, but the symptoms of having arachnoid cysts may be delayed and only felt until adolescence.

Carol had an operation to remove the cysts. Since the cysts were located near the brain, her gait, sight, and speech were greatly affected.  After the operation, the effects of the surgery were so apparent that one would even think that she just had a stroke.  

To speed up her recovery, her neurosurgeon prescribed a skeletal muscle relaxant to help reduce the  “stiffness” in her body.   According to the neurosurgeon, the stiffness was actually a spasm, or a sudden, involuntary contraction of a muscle or group of muscles.  The doctor prescribed a muscle relaxant called  Baclofen which is also sold under the brand names of Kemstro and Lioresal.  The drug causes a relaxant effect on the spinal cord which allows the brain to send signals and control the movements of the different  parts of the body.  

Like Carol, thousands of patients have benefited from Baclofen and its relaxing properties.  The said drug can be taken orally or “intrathetically” which means it can be administered directly onto the spinal fluid. A patient experiencing spasticity or tightness of muscles is specifically advised to administer the medicine intrathetically because this would allow the drug to go directly near the spine where it is needed.  Baclofen is one of the most commonly prescribed skeletal muscle relaxant drugs available in the market today.

Skeletal Muscle Relaxants or SMR are classified under a group of muscle relaxants often used to relieve stiffness and other symptoms related to muscle tissue injury. The SMR acts in the central nervous system (CNS) to produce muscle relaxant effects. The drug is intended to be used on a short-term basis and is prescribed by doctors during the early part of a patient’s treatment program. Most SMRs are in tablet form but a prescription injection is also available. The most common SMRs are Carisoprodol, Chlorphenesin, Chlorzoxazone, Metaxalone, and Methocarbamol. The dosage of these medications may be different from one patient to another. However, before you proceed to take these medicines, there are certain considerations that you might need to know.

·    Advise the doctor if you have any reactions to muscle relaxants or if you have any allergies on certain food or preservatives.

·    Tell the doctor if you are expecting a baby. Although studies have shown that SMRs do not cause birth defects, it is still better to be sure than sorry.

·    Experts say that Carisoprodol can pass from a breast milk and may cause the baby to be drowsy and may cause upset stomach.

The presence of other medical problems might also cause an effect in the use of SMR. If you are suffering from medical conditions stated below, make sure to tell the doctor:

·    Kidney problems
·    Liver disease
·    Drug abuse
·    Porphyria
·    Epilepsy

Always remember that there are risks in taking these medicines. If you need to take this kind of drugs for  a long time, pay a regular visit to the doctor to monitor your progress. Long term use of these medicines are discouraged by physicians as it might possibly lead to abuse and dependency. These medicines are to be taken in moderation and as always, with doctor’s authorization. Skeletal muscle relaxants work to relax our rigid muscles.

Like Carol, a person who experiences unusual symptoms and other signs of illness should immediately go to a doctor.  A symptom like sudden stiffness in the body can cause so much worry.  But with professional help, that stiffness can be examined and treated, if necessary.

So what can I do to stop this anxiety? I don’t exercise much at all, so I’m sure doing some more of that wouldn’t hurt, but what else can I do to calm myself down and to relax better?

The latest statistics show that muscle relaxant addiction is still far from being considered a rampant social problem.  But if not addressed properly, it can be a serious concern in the not-to-distant future.  While there are some pain killing drugs available in the market, these are thought to be too mild to generate the addictive “buzz” that addicts crave for.  According to some reports, there are some more potent muscle relaxant drugs being tested out that might be made available without a doctor’s prescription. If that is the case, then the number might increase.

Another factor to consider might be that some people addicted to pain killers might actually be unaware that they are developing an addiction, or are actually hooked on drugs. Denial is actually one of the strongest characteristics among people with substance abuse problems.  Persons addicted to narcotics or prescription medication slide down gradually, only to find themselves emotionally, psychologically, and physically bound to excessive drug use.

Since these medications can be used either on a regular basis or whenever the patient needs them, it can be difficult to determine if someone is using them irregularly or has developed a dependency. The easiest way to tell would be to know doses taken each day.   The larger the doses taken regularly, the faster that a user can develop dose tolerance which can lead to a progressively larger intake of the drug.

Substance abuse, including the unregulated intake of pain killers, is a problem that should concern everyone.  If left unattended, it can be next major problem for law enforcement.  Fortunately, majority of pain killers are still prescription drugs that cannot be obtained without approval from a doctor or licensed pain therapist.  Still, adequate attention must be made on just how many patients are prescribed with pain killing products, how much is now being consumed in the market, and by whom.  The right to maintain privacy when it comes to receiving medication is important.  However, taking steps to prevent a good thing, such as the availability of drugs to help patients in great pain, to turn into a negative thing that turns these very same drugs into substances that actually control instead of bringing more pain over the long haul.