Stress Management Tips

5 tips to beat stress

2008-10-09T03:08:00.000-07:00

Stress is an everyday part of life, and while there are many types of stress, there are also healthy and unhealthy ways of dealing with stress. In this article we provide you with 5 steps to beat stress.

Research shows that stress affects your immune system and can also directly affect your health and wellbeing. This makes dealing with stress an important issue for you and your family.

Here are 5 tips for you to deal with stress that you can put into place today.

Identify what causes you stress.

The old saying that if you can't identify the cause of the issue, then you will not be able to fix it, is also true of stress management. For this reason an important step to stress management is to know what causes you stress and your reaction to it. To do this, keep a stress diary of the situations and your responses to the situations that cause you physical and emotional stress.

Develop your support system

Turing to your friends and family to talk about issues that are causing you stress can help you to reduce your stress. This can be through a number of ways, but usually by talking out these situations you can feel much better and develop strategies to manage these situations.

Learn to say no

Saying no for many people is often a hard thing to do. Setting limits and not taking on too much can reduce your stress. By creating boundaries you create time for you to pursue things that are meaningful to you.

Do what is important for you.

Many people that I see jump from crises to crises, and at the end of the day, week or month, they have not really done what is important to them. In other words they have been reacting to the tyranny of the urgent. This can be due to a lack of goals, inability to say no, not delegating effectively. However, in my experience it is because people are planning their work and then working their plan. Plan to do those things that are important to you, and then make sure that you do them.

Breathing and meditation exercises

Deep belly breathing, or diaphragmatic breathing, reduces your stress response and increases the oxygen to the muscles and brain. I also highly recommend meditation and yoga as ways to reduce your stress.

Stress is a plague of the 21st century. In this article we have provided 5 strategies that you can use to reduce stress. This can improve your health and wellbeing.

: article by Kell Shaun [ Kell ( http://www.effective-time-management-strategies.com/ ) works with elite athletes and business professionals. Identify your stresses and common reactions with your downloadable stress diary ( http://www.effective-time-management-strategies.com/stress-diary.html ) . ]

Will You Relax? 3 Ways To A Faster Stress Relief

2008-09-24T22:46:00.000-07:00

One of the increasing risks of illness and negative effects on health has been the growing levels of stress in daily life. The ever increasing pace of life is certainly having an effect on sleep, concentration, moods and, of course, relationships. However, stress is something that can be combated very easily. There are proven methods of relaxation that will not only help you beat stress, but improve your health and general well being as well.

Presented below are 3 easy relaxation methods which produce results quickly and are very easy to learn.

1. Learning Abdominal Breathing

Have you ever wondered why it is suggested you take a deep breath whenever you are hassled or irritated or tensed or anxious? The fact is that taking a deep breath during times of stress cannot produce results. In fact, it actually increases your stress and makes relaxation more difficult. The best time to learn abdominal breathing is when you are calm. This is one of the most effective relaxation methods around. The point to be remembered is that do not learn it when you are upset or stressed .

Here is the primer on how to do abdominal breathing. Place one hand on your lower abdomen and the other on your chest. Take a deep breath and concentrate on slow breathing. The key is to ensure that the abdomen goes out with each inhalation with the chest remaining still. The suggested number of times that this exercise be done is twice a day. It will be better if the exercise is performed before a mirror. Keep the number of breaths to a minimum so that you don't get dizzy. And yes, the next time you are stressed, start abdominal breathing to calm your mind and body.

2. Use Stretching Techniques

One of the symptoms of stress is that your shoulders or head may begin to ache or your jaw clenches . In fact the severity increases as the stress level increases (so do the symptoms). This happens because, when you're tense, your body reacts by sending extra blood to your muscles, which makes them tight and tense; so much so, that muscles in the chest when tensed can restrict your breathing to a good extent.

One of the easiest ways is to mobilize your body and start stretching. The effect is that the muscles will get relaxed and also allow you to breathe deeply. Stretching doesn't take much time and can practically be done during any part of the day. A regular stretching regime will reduce stress to a great extent. The best relaxation techniques are found in Yoga exercises.

3. Use Relaxation Audios

It takes some time before you can master relaxation techniques. For some, the results have to be instantaneous. One way to relax for these kind of people is to use relaxation audios. The relaxation audios work by making you concentrate on the sensations of relaxing your mind and slowing your ever busy mind.

One of the fastest ways for learning relaxation skills and for reducing stress as such has been the use of subliminal relaxation self-help audios. They are very effective as they work at the pre-conscious level . However, for this to work effectively, you would have to set aside half an hour. Lie comfortably, preferably on a bed or a chair and let no one disturb you for half an hour. Though initial results may seem poor, a continued use over 2-3 weeks can get very good results for most people.

Many of today's relationship and health problems are because of stress. It is in good order that you learn effective relaxation methods to maintain a good health and keep in check stress levels.

: article by Alan Moore [ Get a free Stress Management ( http://willyourelax.com/ ) 7-Part E-Course and receive a free mp3 download of an interview with a clinical social worker ('Coping With Stress') with your first issue. Visit http://willyourelax.com/ for details and get loads of great relaxation tips and strategies for coping with stress. Free meditation report also available. ]

Effective Stress Relaxation Techniques

2008-09-15T21:56:00.000-07:00

Schedules, meetings, career, family, kids, parent meets stress! By the end of the day, you are ready to pull your hair out unless you can do something to relax. But, in a scenario where there is not a moment to spare, it is difficult to find time-effective ways to unwind. Then, how can you overcome stress?

According to Dr. Trevor Powell, stress is a positive force that can enable a human being to survive. Considering the connotations that the word has in our life today, it is hard to believe that stress can have any positive effect on us. Each one of us experiences some amount of stress. Up to a certain limit, stress can stimulate us to perform better. This is because stress can evoke certain body reactions that make us feel energized, alert and focused.

But too much stress is counter-productive. It impairs performance and brings out dangerous knee-jerk reactions. Too much stress or negative stress can lead the body to produce stress chemicals that linger in the blood and prevent us from relaxing. High levels of stress over long periods of time can lead to anxiety, fear, frustration, panic, emotional withdrawal and depression. In its worst form, stress can lead to health problems like ulcers and diabetes. It is obvious that we have to develop certain effective stress relaxation techniques to cope with negative stress.

Massage : Massaging tense muscles and kneading soft tissues relieve stress. A good body massage can help you feel relaxed and integrated. However, you would need to find a professional massage therapist in order to get full benefit from this technique.

Visualization : Visualize a beautiful place in your mind. It could be the beach, the park or even your back garden. Feel the sights and the sound of the place you love. This will help you relax.

Music : Stress reducing music has been used even in the ancient past. Emperors and kings used music and dancing to unwind after a hard day of toil. Listening to specially designed relaxation music is one of the most effective stress relaxation techniques known to man. Stress reducing music has been used by clinical psychologists and hypnotists to induce a deep state of relaxation in their patients. These specially designed pieces of music have voices, rhythm and tempo that will help an individual relax. Their specially designed musical notes guide the brain to generate a deeply relaxed state of mind. There are special CDs and DVDs available for both stress reduction as well as inducing a deeply relaxed sleep.

To be of any use, effective stress relaxation techniques must be cost and time-effective. Plugging on to stress reducing music and listening to it through your ipod or mobile phone while you drive yourself to work or sit in a bus or train is one of the easiest ways to cope with stress.

: article by melinamenny [ Stress Relaxation Techniques ( http://www.enhancedhealing.com/ ) - Enhanced Healing is committed to providing our visitors the finest quality in relaxation music & relaxation videos, holistic vitamins and aromatherapy products. We are also dedicated to delivering holistic lifestyle information through our Health & Wellness articles. ]

Headache Pain - Methods and Remedies for Stoping the Pain of Headaches Before it Starts

2008-09-08T09:43:00.000-07:00

If headache pain is a frequent problem for you, there are ways to help prevent them. Many headache sufferers have reported success with natural, homeopathic products, relaxation techniques, and the use of aromatherapy essential oils.

Aromatherapy may seem a little "out there" but think of how the human brain works with the olfactory senses, more commonly known as the sense of smell. It's logical to trust that if a smell can touch off a headache, it may then also be quite effective in their prevention. There are specific aromas which are quite effective for calming nerves and reducing tension. The delicate scents of vanilla and lavender are calming to the mind and brain. They're found in numerous bath products labeled for use in soothing and calming both tension and stress.

Peppermint oil also demonstrates potential in producing good results for preventing headache pain. Vicks Salve applied to the forehead was a tried-and-true method of addressing severe headaches for many people in years past and is still a good remedy to try for that stubborn, painful throbbing.

Medical acupuncture is undergoing a popularity surge for its ability to control various types of physical pain, including headaches. Scientific research has shown that it is a legitimate therapy for treating both headache and migraine pain. Dental pain and nausea have also been shown to respond favorably to acupuncture treatment. More research and medical studies are needed to prove this is the perfect treatment for headache pain.

Physical exercise is underestimated as it pertains to prevention of headaches. Headaches are frequently induced by tension and stress and therefore physical exercise is a terrific way to relieve those problems before the pain begins. Prior to starting any form of exercise, it is best to contact your doctor or medical professional to choose the right exercise program for you and your health situation.

Begin slowly on any exercise regimen if you do not already exercise regularly. Take a brisk walk around the block, spend several minutes on the treadmill, or do some simple stretching routines. You shouldn't exercise to the point of exhaustion or pain. Always pay attention to what your body is telling you - it knows when it's had enough and needs to rest.

Studies show that some headache patients who undergo chiropractic manipulation have had good results in preventing their headaches. Complications, although rare, can arise as a result of chiropractic manipulation and may include the possibility of stroke from the manipulation of the neck. To be safe, consult your doctor before undergoing chiropractic manipulation, especially if you have high risk factors for stroke.

Herbal and nutritional remedies such as vitamin B12 and magnesium are also quite effective in headache prevention for some people. Normally, results are not seen until a person has taken the supplements for at least three months.

Food and drinks which are high in caffeine should be avoided by anyone who experiences frequent headache pain. Switching to caffeine-free soda, coffee, or tea may diminish the frequency of headaches. Keeping a food and headache diary can be crucial in determining your personal headache triggers. This diary will help you identify specific food and drink triggers, as well as environmental and stress causes, so you can avoid those in order to help prevent recurrence of headache pain.

The prevention of headaches may prove to be easier than treating them once they have begun. Exercise at least three days a week, keep your diary, and watch your diet. Steer clear of foods which trigger headaches and take steps to help reduce the stress and tension in your life.

Spend a little extra time and take a relaxing bath with sweet-smelling bubble bath, calming essential oils such as lavender and/or chamomile, or bath salts. Light a candle with a soothing scent and lay back for a few moments with your eyes closed. Relax!

: article by Dee Braun [ Dee Braun, a single mom of 6, is a Certified Aromatherapist, Certified Dr. of Reflexology and a natural health practitioner. Click now to visit Remedies4.com at http://www.remedies4.com/ - a large directory full of free natural health ebooks ( http://www.remedies4.com/ ) covering common ailments, illnesses, health conditions and natural healing techniques. ]

You And Your Migraines: How To Exercise Without Pain

2008-09-04T10:26:00.000-07:00

Exercising when you have chronic headaches is always a challenge. Many times a migraine is made worse by even light activity and most migraineurs want to just lie down and be still as any movement makes the pounding pain increase. So how do you get exercise if you are having regular headaches? One of the best ways to reduce the level of pain and frequency of migraines is through aerobic exercise. The exercise will raise serotonin levels and since serotonin receptors are involved in migraine, this reduces headaches. Endorphins also go up (the brain's happy drug!) so everyone feels good after exercising.

Great. Just great. Sounds fine. But how in the world can you do this when your head is exploding? And if you have a daily headache, just the thought of exercising causes anxiety because the exercise might make the headache soar to a pounding migraine. It sort of starts going around and around and around.

The key here is to break the cycle. Start small but keep repeating the actions. If you have a headache that is mild but bearable, go for a walk. Everyday that you can manage it, do the same. Gradually increase the walking to a fast walk and work up a sweat. There will be days when the migraine attack strikes and you won't be able to exercise, but they may start reducing in frequency.

Another tip is to pick a sport or activity that you love but are afraid to enjoy because of your headaches. Again start small. After all, roller-blading around the block at first go may sound trivial, but after awhile you will be cruising through all the parks and really getting some exercise. Or perhaps you might enjoy an activity you never thought you could conquer..like dancing! With the current national craze for ballroom and salsa dancing, even those with two left feet are getting into the action. With increased physical activity you will have less migraines and maybe even lose a few pounds!

But what if you have some other problems and mobility is limited? Stretching through yoga might be the answer for you. Gentle stretches and learning to hold some poses does exercise muscles, reduce back pain and headaches in general. The deep relaxation that comes with yoga is beneficial for stress reduction and that of course is the main cause of migraines.

Don't forget to pre-hydrate with plenty of water before exercising and have a little bit of food an hour or so before. Headache victims will provoke a headache through dehydration and low blood sugar, and exercise will only magnify these effects. Then if you get a headache during exercise it is natural to blame the exercise and not want to do it again.

Basically, if you are a headache sufferer, exercise has to become a way of life. This will help keep your migraines and even tension headaches manageable. This way you might get away from living a life centered around your headaches, and start living a life.

: article by Mary Betz [ Mary K. Betz MS RPA-C is a practicing Physician Assitant in neurology and specializes in headache medicine. Read more at Headache-adviser.com ( http://www.headache-adviser.com/ ) ]

High Blood Pressure Herbs

2008-09-01T20:54:00.000-07:00

Every day, more and more people turn to high blood pressure herbs to lower their blood pressure naturally. The reason is simple. Pharmaceutical medications have way too many side effects: sleeplessness, impotence, leg cramps, dry mouth, fatigue, etc... Who needs that when there's a perfectly good alternative available?

High blood pressure herbs don't have side effects, they're safe, and they're relatively inexpensive. They also have lots of scientific support backing them up. So what are the most useful and valuable high blood pressure herbs?

Hawthorne Berry

Widely used in Europe, this herb promotes heart health, reduces blood pressure, and corrects unhealthy cholesterol levels. It also reduces hardening of the arteries and strengthens the pumping capacity of the heart. Because it aids the heart in delivering oxygen throughout the body, hawthorne berry is a commonly used supplement in the bodybuilding community.

One study that appeared in the American Journal of Clinical Nutrition reported that patients with high blood pressure and chronic heart disease "who were given 600 mg/d of a Hawthorn extract had lower blood pressure and heart rates and less shortness of breath when exercising compared with subjects not receiving Hawthorn."

Garlic

A truly wonderful plant, garlic has been used since the ancient Egyptians for both culinary and medicinal purposes. There have been tons of studies showing garlic's ability to prevent heart disease, atherosclerosis, high cholesterol, and high blood pressure.

The New York Times recently reported on a study that showed how garlic increases the levels of hydrogen sulfide. This is an antioxidant that transmits cellular signals to the blood vessels, telling them to relax. The result is improved blood flow and lowering of blood pressure.

Capsicum Pepper

Many herbalists consider this pepper to be one of the most powerful and beneficial high blood pressure herbs. There have been reports that it can stop a heart attack in 30 seconds! Whether true of not, there's no doubt that capsicum pepper has an immediately stimulating effect upon the heart and circulatory system. It reduces inflammation and allows blood to pump freely throughout the body.

The New England Journal of Medicine recently reported that people in Thailand have virtually no blood clot problems because of their frequent use of capsicum pepper.

These are three of the most powerful and widely used high blood pressure herbs. Because it's inconvenient to purchase each herb individually, most people simply use a multi-herb supplement. Perhaps the most popular is called Hyperzosin, which has been featured on Oprah, CNN, and in USA Today. It contains a perfectly balanced blend of herbs for lowering blood pressure naturally. The best part is--there are no side effects! You can live a healthy, active life just like people with normal blood pressure.

: article by Robert Henderson [ Robert Henderson is an expert on herbal remedies. If you'd like to find out more about Hyperzosin--its ingredients, how it works, where to buy it--please visit Hyperzosin ( http://www.hyperzosin-review.com/ ). ]

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2008-08-30T07:00:00.000-07:00

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Blood Pressure Charts - All You Need to Know About Blood Pressure Charts

2008-08-25T21:00:00.000-07:00

One of the most important pieces of medical data about your body is your blood pressure. A key component in understanding blood pressure is the ability to read blood pressure charts. Blood pressure is analogous to the water pressure of water going through plumbing in your house or through your garden hose.

Blood pressure is measured by two different numbers - diastolic blood pressure is the pressure (measured in milligrams of mercury) between beats of your heart, and systolic blood pressure is the amount of pressure put on your arteries when your heart is contracted, forcing blood through the system.

Normal blood pressure ranges from 100 over 60 to about 120 over 80, systolic over diastolic. Dystolic blood pressure is a technical term for when your systolic blood pressure is over 100 "points" higher than your diastolic pressure. Typical causes of that include internal bleeding and similar issues, where your diastolic pressure is low.

Blood pressure below 100 over 60 constitutes low blood pressure. People with low blood pressure tend to show many of the classic signs of anemia - they have low energy, and get dizzy from sudden movements - the "head rush" syndrome is a case of low blood pressure. Low blood pressure is quite common among teenagers, especially boys. As they go through a growth spurt, their body needs to adjusts to their body's increase need for blood pressure to circulate blood to their extremities.

The "perfect" blood pressure appears to be in the range of 115 over 75, and "normal" blood pressure is 120 over 80. High blood pressure is the diagnosis when systolic blood pressure is 140 or higher for sustained periods of time, or diastolic pressure is elevated above 90 for extended periods of time.

High blood pressure is a medical condition that, while not directly damaging to the body in and of itself, is a leading indicator of other problems. It is a common precursor for problems like kidney disease, and eventually leads to arterial breakdowns throughout the body (especially in the heart) and ultimately can cause stroke - where a blood vessel breaks in the brain denying it blood and oxygen.

To treat high blood pressure, you need accurate data about what is and is not normal for your body. Like any periodic medical measurement, it needs to be done as a time series. Get accurate information on your blood pressure charts, read them carefully, and buy a digital blood pressure cuff so you can take your own measurements and know what's normal for you! Then, armed with good data, start taking proactive measures to manage your blood pressure.

If your blood pressure is low, take some licorice just before doing athletic activities to boost it. If it's normal, make sure you get a good 6 to 8 hours of rest each night, and try to exercise for 30 minutes every other day to the point of getting an elevated heart rate. If it's high, take up activities that reduce stress and talk to your doctor about dietary and lifestyle changes. Understanding blood pressure charts and taking the precautions to maintain a healthy blood pressure reading can help you live a longer, healthier life.

: article by Jan Oliver [ Jan Oliver is an academic, writer and researcher in Natural Health. Discover the genuine natural ways on how to lower blood pressure ( http://control-your-blood-pressure.com/videos.html ) today. Click Here ( http://www.control-your-blood-pressure.com/ ) to get your free report on lowering your blood pressure! ]

Having Fun with Stress Management

2008-08-21T22:26:00.000-07:00

We often think of stress management as a serious subject. And although the subject is serious, stress can ruin lives, managing it effectively need not be. There are ways of having fun while managing stress. The following are some fun ideas for effective stress management.

Squeeze that ball. I'm sure we've all seen them. We may even have one or two on our desks. I'm talking about that squishy rubber ball that's supposed to help relieve stress. Yes, squeezing that stress ball really can help you effectively manage stress. By squeezing a stress ball, you contract the muscles in your hand and arm. As you release, your muscles relax, releasing tension and relieving stress. So squeeze that ball and take out all your frustrations.

Play a game. Dust off some of those boxed games you have sitting in your closet. Although it may sound a bit silly, playing a game of Candyland or Twister can bring a smile and laughter that can help manage the stress that we tend to bottle up inside. Playing the games can bring us back to a time when we were carefree and stress was not yet part of our world.

Call a friend. We all enjoy connecting with our friends. During times of stress, our friends can be an important sounding board to help us talk through our stress and calm us down. It is especially important that we feel we have friends we can reach out to that can help us manage our stress. Besides, once you've calmed down, you'll be able to focus on more enjoyable topics to talk about.

Plan something fun. Set aside time to participate in something you enjoy doing on a regular basis. Taking an art class, planning a weekend getaway, or playing a round of golf with your friends can help effectively manage your stress. By participating in something you enjoy, you are able to take your mind off things that cause you stress and help you relax.

Take a vacation. A few days off will help you recharge your batteries and help you relax. Employers give you vacation time for a reason. Don't be afraid to use it when you need a mental break from work. You can't function at peak level on your job when you feel stressed and burnt out. A few days vacation will help give you some breathing space away from your job to wind down. You can then return refreshed and rejuvenated to your job and work at optimum level again.

Read a book. If you can't take a physical vacation, take a mental vacation to relieve stress. Whether you enjoy mysteries, romance, or sci-fi, a book helps to take you away into another world. We can imagine being a part of the story when reading a book. This mental escape helps to take our mind off the things that cause us stress in real life and frees our imagination to become a part of the story we are reading.

These are a few ways you can have fun while managing your stress. What you are trying to accomplish is to give your mind and body a break from the everyday things that cause stress in your life. Try to pick a few to incorporate into your life and see how much fun and easier life becomes.

: article by Sandi H. [ A self-proclaimed information addict, Sandi H. has come to the conclusion that knowledge is power when it comes to managing stress and anxiety. The more you know, the better choices you make toward dealing with stress and anxiety. Go to www.stresslesslivingtips.com to finally take control of the stress and anxiety in your life. ]

A Stress Relief Kit: Six Things That Will Help You De-Stress Quickly When It's All Just Too Much

2008-08-16T22:24:00.000-07:00

Ever wish you had a stress relief kit handy when the going gets tough? If you're like most people, you may be so preoccupied with whatever thing or situation is triggering the stress that you don't even realize you could do something to make you relax.

And even if you think, "Oh, I wish there were a way to calm down!", you may not be able to think of the very things that would help you accomplish a more serene state of mind.

What to do? That's where having a stress relief kit can come to the rescue.

What would that look like? Can you have your personal massage therapist tag along wherever you go just in case you get stressed? Probably not.

Instead, your stress relief kit needs to be portable and handy. It can include physical objects as well as notes or lists of things to do or thoughts to think that will help you calm down.

Let's look at some of the physical objects you might carry with you. They could include the following things:

1. Aromatherapy

Aromatherapy can be very effective at helping you calm down when you're too stressed and wired. Put a few drops on a tissue (or your wrist if you're not too sensitive or if they are diluted) and then just inhale. Repeat as needed. Experiment with different blends and individual essential oils. You can find them in any health food store, in alternative stores, and on the internet. These days, you may even find them in the grocery store and in the drugstore. One favorite: lavender.

2. Calming herbs

Valerian and related medicinal plants have been helping people relax for generations. I discovered them in during the last years of college when I used to get stressed over exams and deadlines. I was just about ready to lose it when I saw an ad for them in a pharmacy window (that was in Germany), bought a pack and never looked back. I still use valerian to this day when I find myself too stressed.

3. Calming foods or beverages

Skip the coffee (or pick decaf) and choose hot chocolate or chamomile tea instead. Go for soups. They're soothing. You can carry individual packets with hot chocolate mix, tea bags or even cup-o-soup in your purse and have them handy when needed.

4. Color therapy

Blues and greens have calming effects. Wear them. Have something in those colors handy, maybe even a picture of a serene nature scene. Sure, actual nature would be even better, but sometimes you just can't have it all, and a picture of a green scene that pleases you will certainly help.

5. Photos of your loved ones

Looking at them may well cheer you up and help you get some perspective. How well they work will depend on your relationship with them of course, so be sure to choose those pictures wisely.

6. Music

If you have an iPod or some other kind of personal music delivery device, be sure to stock it with music and other material you find calming and/or reassuring.

And then, whenever you feel stressed, just deploy them, one after the other. Get out the aromatherapy and inhale. Get yourself a cup of hot chocolate if you can and take a dose of valerian if needed. Listen to some soothing music (Pachelbel's Canon is practically designed for this purpose) while looking at your nature scene picture, and don't forget to take some slow, deep breaths. You'll feel a whole lot calmer within minutes.

: article by Elisabeth Kuhn [ Need some stress relief yourself? Get Elisabeth's FREE ebook with 7 stress-relieving strategies ( http://www.myfavoriteselfhelpstuff.com/freebie/FBQFreebie1.html ). Or go for the full-sized version instead ( http://www.instantstressreliefstrategies.com/ ), with lots more in-depth strategies. ]

Stress management techniques - can music help?

2008-08-13T22:31:00.000-07:00

In a world full of pressures, tension and anxiety, stress management is not a luxury. Often, the lack of effective stress management can lead to missed opportunities, underperformance, decline in interpersonal relationships and health problems. Most importantly, a stressed out person can never be happy or grow to their potential. This is why it is important to practice effective stress management techniques in your daily life, regardless of whether you are a homemaker, a top-notch executive or a savvy politician.

A number of stress management techniques like deep breathing, Yoga, massage, meditation and visualization can effectively help you fight stress. But these are activities that require some amount of free, personal time. Unfortunately, time is something most people do not have enough of these days. This is the #1 reason why most people continue to lead highly stressed, unhealthy lives. But what if there was a way in which you could relieve stress from your mind and body, while you are on the go?

This is where music as an effective stress management tool can help. Man has always been instinctively aware of the healing powers of music. The Bible talks about David playing on his harp to lift the spirits of King Saul. Ancient folklore talks about how kings were fond of listening to music during their free time. This is because music has the unique capacity to change moods and relieve stress instantly.

Our brain is wired to respond to the different tempos in different kinds of music. The brain automatically evokes sensations that can respond to a particular beat and rhythm. Lively beats enhance happiness and enthusiasm. Similarly, soft music has a cooling and soothing effect on the mind. On hearing the proper notes, the brain automatically synchronizes its left and right hemispheres. This healing capacity of music has made it one of the most effective stress management strategies in the modern era.

Our physical body and chakra centers or energy centers as they are better known, respond very specifically to different notes. What kind of music can help you is a matter of personal choice. There is no single kind of music that can be considered good for everyone. Generally, music with a slow rhythm and with repetitive cyclical patterns is very effective. The effect of stress relaxation strategies, particularly that of music, on the body is clear. The first effect is the initiation of unconscious deep breathing. The body begins to release serotonin, decreases the heart rate and promotes a slightly higher body temperature. All these are signs that the body is beginning to relax. The best part about this stress management strategy is that you can listen to your favorite piece of music any time of the day and at any place. You can truly and effectively recharge your batteries even when you are on the go.

: article by natishanel [ Stress Management Techniques ( http://www.enhancedhealing.com/ ) - Enhanced Healing is committed to providing our visitors the finest quality in relaxation music & relaxation videos, holistic vitamins and aromatherapy products. We are also dedicated to delivering holistic lifestyle information through our Health & Wellness articles. ]

Aromatherapy For Headache Treatment

2008-08-13T22:15:00.000-07:00

For thousands of years aromatherapy headache treatments have been used for migraine and tension headache. You may have heard of it before this but wondered how aromatheray and headache go together. Indeed, until modern medicine discovered the pills and pharmaceuticals that would treat headaches, scents of oils and plants were about the only things used. Now, we have purified essential oils to use.

The lack of treatment was so profound that stories in literature talk about people trying to sleep off a "sick headache" by putting a wet cloth on their heads that was scented with lavender. Let's get one thing straight first of all: aromatherapy has not been shown to stop an acute headache like a migraine. But remember, one of the things that accompany migraine is anxiety, so part of the treatment of headaches in general is to practice stress reduction techniques such as biofeedback techniques, and to use aids that may reduce stress and anxiety.

How Does Aromatherapy Work?

One of the official terms used in aromatherapy headache work is aromachology which is the study and use of essential oils to promote well being.

One of the main theories is that certain scents may have an effect on the limbic center of the brain (see diagram). The limbic center of the brain is responsible for emotions that are common to all humans, and certain basic behaviors such as the one that induces the females to nurse and protect their toddlers, or the one which induces these animals to develop ludic behaviors (playful moods). Emotions such as fright, love, hate, passion, and sadness all originate in the limbic system in addition to some personal identity and memory.

Some researchers believe that the connection from the olfactory center in the nose, to the limbic center in the brain is what is responsible for the reaction to scents. Essential oils could work on the central nervous system and perhaps affect autoimmune function. These ideas are just theories at the present time and have yet to be proven. Cautions With Aromatherapy Headache Treatments As mentioned above, discuss with your doctor if you have asthma before using any type of aromatherapy.

Other considerations are: do not use if pregnant unless your doctor approves, do not use if you have seizure disorder, it is best not to use on children as they are more sensitive to some odors. Use only organic essential oils and keep oils in a cool dark place and discard if separating. DO NOT ingest essential oils!

How Do I Use Aromatherapy Headache Treatment?

There are several different ways to use aromatherapy for headache treatment, such as a few drops in a warm bath, in a diffuser, and the old fashioned way of a few drops rubbed into the temples. Trying to figure out what aromatherapy is and how it can help your headaches can be quite confusing.

If you have never used aromatherapy or don't know what it is, you might want to read a little more about aromatherapy headache treatments and how this can impact the lifestyle of a migraineur. When a headache hits, no matter if it is a migraine or a severe tension headache, it is important to find a quiet place and try to relax. Of course you should take your medication as soon as possible as having scented oils around will not stop the pain.

Learn some meditation techniques and use them during this time as a type of biofeedback. This will not only relax you, but help reduce the pain. Aromatherapy can be used as an adjunct here to assist with relaxation.

One of the things to remember when exploring the world of aromatherapy is that pure organic essential oils are always the best. In fact, if you can find organic oils, those are even better. Organics tend to be consistent from bottle to bottle.

I have used essential oils in a diffuser when doing yoga and it does create a sense of calm. I prefer lavender but lemon is nice too! These oils can be mixed into massage oil and you can give it to the massage therapist to use just for you. A few drops in a hot bath is excellent when trying to relax during a headache.

Which Aromatherapy Oils Are Best For Headache?

As mentioned above, lavender has been used for stress reduction for hundreds of years and is a pleasant scent. It generally results in calming the mood.

Eucalyptus has been used for headache by rubbing it on the skin, but quite frankly it doesn't work! Like menthol, it may open the nasal passages if used as an inhalant, so if you are congested with a headache this use may help.

Peppermint oil has shown to have some effectiveness in treating a tension headache. The oil is mixed 10% to 90% ethanol, and rubbed lightly across the forehead. The mechanism is unknown but The American Academy of Family Practice has noted in a study that it most probably does work.

Sandalwood is supposed to help with mental fatigue, which can be a part of the recovery after a bad headache. Note that although much is written about sandalwood for headaches, no studies have shown yet that it can effectively treat a headache.

: article by Mary Betz [ Mary K. Betz MS RPA-C is a practicing Physician Assistant in neurology and specializes in headache medicine. Learn more about your headaches and migraines at Headache-adviser.com ( http://www.headache-adviser.com/aromatherapy-treatment.html ) ]

Exercise Solves Stress Problems

2008-08-13T21:58:00.000-07:00

With the hectic pace of today's lifestyles, exercise can be a natural way to reduce stress. Stress is cause by many factors and affects everyone in its own unique way. However, according to the University of Iowa one of the best methods to reduce stress in the body and in the mind is through exercise. There are many benefits for the use of exercise to reduce stress.

Exercise Benefits

The University of Iowa's health program suggests that learning to handle stress can make a big difference in our lives and exercise is a great way to handle this part of life. The research conducted at the University of Iowa suggests that individuals that use exercise on a regular basis to remain physically fit will indeed face fewer health conditions and complications that are actually stress related. Exercisers that get fit tend to have fewer bouts of depression, fewer episodes of insomnia, take fewer daytime naps, and tend to eat without over-indulgence.

Brain Chemical

It is even said that there is actually a special chemical that is given off by the human brain while a person is engaged in aerobic exercise. This particular chemical that is given off by the brain can actually enable the human body to repair and heal from the negative and unhealthy effects of too much daily stress. How much aerobic exercise is recommended by leading health care experts for reducing the negative effects of daily stress? According to the University of Iowa's health experts, it is suggested that everyone have a goal of half an hour of aerobic exercise a minimum of three days weekly. For example, you could get in your aerobic exercise on Monday, Wednesday and Friday and take the weekend off from rigorous exercising.

Activities for Aerobic Exercise at Home

There are many types of activities that you can enjoy that are aerobic and fun. You don't have to be a member of a gym or even a fitness club to get your heart rate going and your body active. You can take the family dog on a brisk and fast walk each evening after you get home from work. The dog will enjoy the walk and you will have a chance to not only have aerobic activity but to clear your mind of the day's activities which in itself can be relaxing.

Another fun activity that you can do for aerobic exercise around your home is to do a little bit of yard work. Many hobbyists and gardeners find that gardening is very relaxing and rewarding. You can see the benefits of adding to your yard. You can dig holes and plant bushes, trees and flower gardens. You can use your craft skills to build birdhouses or even a new home for your family pooch.

Talk to Your Health Care Provider

As you can see there are many wonderful things that you can do for aerobic exercise on a daily basis. You don't have to pay high prices for a gym or a fitness club to enjoy the benefits of exercise to reduce stress. You should check with your health care provider before you begin any type of rigorous exercise to make certain that you are fit enough. Start out slowly and build up your level of fitness over time. The important thing is that you are taking the time to take care of yourself and this in itself will begin to reduce the negative effects of stress on your body.

: article by SkyeDanzer [ SkyeDanzer writes on a variety of topics and is available for hire for short article pieces, essays, SEO web content, blog content and eBooks. More of her articles may be read here Associated Content ( http://www.associatedcontent.com/user/52387/skyedanzer.html ) ]