Stop Stress! Natural Stress Relief Strategies
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Index 1. Introduction 2. Massage 3. Quick and Easy Meditation 4. Aromatherapy – Essential Oils 5. How to Reduce Muscles Tension 6. Relaxation Tapes & Music 7. Exercise
Introduction
I am sure we’ve all had quite a nasty dose of stress in our lives at one point of time. Some of us experience it to higher degrees then others, and in this present day more and more people are suffering higher degrees of it. We have the pressure of our jobs. These days there is hardly any such thing as “job security”. As divorce has become a more acceptable practice the divorce rates have climbed, creating more stress. It once used to be the man would go to work each day while the woman stays at home and looks after the household and children. Those days are a thing of the past. Most men and women have to work to keep on top of the bills. With life’s new technology increasing enforcing us to evolve with the world or dissolve. We now have mobile phone bills, internet bills, ipod’s, air conditioning, dishwashers, heck even if you don’t have a plasma television these days you’re almost left behind! Stress can cause many unpleasant sensations in your body, which can lead people to believe they have a serious medical condition. It can also lead to:-
• • • • • • • • • • • •
Anxiety & Panic Disorder Depression Obsessive Compulsive Disorder Obesity Ulcers Diabetes Heart Disease Substance Abuse Hyperthyroidism Anorexia or malnutrition Cancer Tooth and Gum Disease
Here is a list of symptoms that stress can cause: Physical:• • • • • • • • • • • • • • •
Insomnia Back, shoulder or neck pain Tension or migraine headaches Upset or acid stomach, cramps, heartburn, gas, irritable bowel syndrome Constipation, diarrhea Weight gain or loss, eating disorders Hair loss Muscle tension Fatigue High blood pressure Irregular heartbeat, palpitations Asthma or shortness of breath Chest pain Sweaty palms or hands Cold hands or feet
• • • •
Skin problems (hives, eczema, psoriasis, tics, itching) Periodontal disease, jaw pain Reproductive problems Immune system suppression: more colds, flu, infections • Growth inhibition
Emotional:• • • • • • • • • • • • • •
Nervousness, anxiety Depression, moodiness “Butterflies” Irritability, frustration Memory problems Lack of concentration Trouble thinking clearly Feeling out of control Substance abuse Phobias Overreactions Tearfulness No sense of humour Feeling overwhelmed and unable to cope
It can also cause:• • • • • •
Increased arguments Isolation from social activities Conflict with co-workers or employers Frequent job changes Road rage Domestic or workplace violence
This is why it is so important to learn to reduce your stress. So here in this book, I am going to show you some natural relaxation techniques you can use to lower your stress levels.
Massage
The Benefits of Massage:• It releases endorphins which is a natural pain killer giving a feeling of well-being • Helps blood pressure • Helps your heart rate • Slows your metabolism • Improves breathing • Improves blood circulation • Improves tension and stiffness • Improves mobility and flexibility • Reduces spasms and cramps • Reduces anxiety • And of course it reduces STRESS!! Here is a massage you can perform on yourself Either standing or sitting, shrug your shoulders and push them back as far as you possibly can. Now hold it for 5 seconds. Repeat this action 5 times.
Now place your hand on the top of your shoulder and rub firmly working towards your neck. Do this 3 times. Now place your fingers at the back of your neck and rub in a circular motion working towards the back of your head. Repeat this 5 times. Eliminate Your Headache using this Technique Using both hands, starting at the centre, rub your hands over And down to your temples using your finger tips. Now place one hand on your forehead. Fingers facing horizontal and gently move your hand up towards your hair line. Repeat using your other hand. Continue until the tension goes away. Hand Massage This little technique is an ancient Chinese type of massage and healing. Using your other hand, place your thumb and index in between the web of your other hand where the bone meets and massage. Do this for 1 minute. Then repeat switching hands.