peace of mind
stress gone mainstream
mental health
How many times a day do you hear one of your classmates, coworkers, or loved ones let out an exasperated “I’m so stressed!”? Chances are, you’ve already thought it to yourself once today as well.
Mental disorders are quite prevalent in our society: 1 in 5 American adults are coping with mental illness at any given time.28 These drastically reduce emotional quality-of-life while putting sufferers at risk of physiological problems, so we can’t afford to turn a blind eye when it comes to diseases of the mind.27 Being stressed can also worsen symptoms of mental or bodily illness and can make recovery more difficult.27
As “mainstream” as stress has become, it’s important to remember that it can pose serious threats to your wellbeing. Chronic stress can be both a cause and an effect of not treating your body well. Pressures from work or personal relationships often trigger coping habits like smoking, drinking, overeating, or socially withdrawing.27 On the other hand, ignoring the body’s need to relax and not dealing with problems appropriately can push a person deeper into their negative moods.
lunch break relaxation techniques
Whether it’s occupational stress or a possible emotional disorder, relaxation techniques can alleviate some of those burdens. See the sidebar “Lunch break relaxation techniques” to start implementing stress relief strategies into your routine. If you believe you are living with an undiagnosed disorder, don’t rely on your own devices to overcome it – consult a health professional.
what it’s good for:
how-to:
progressive muscle relaxation
Mindfully relaxing the body, reducing anxiety and stress
Sit up straight in a chair, and close your eyes. Starting from the toes and going up the body, contract a single muscle group for 2 seconds, take a deep breath, and release the tension. Move up through all of the various muscle groups.
postitive affirmations
Boosting self-confidence, thinking optimistically
Come up with a mantra (a thought or a quote that you adopt as your inspiration), and repeat it to yourself while meditating. Some common mantras include Gandhi’s “Be the change you want to see in the world” and self-affirming statements such as “I am content with who I am.”
music
Stopping for a break anywhere and anytime, easing performance anxiety29
Pop on your headphones and listen to some of your favorite calming tunes. A 1999 study published in the Journal of Music Therapy showed that classical music and a person’s favorite songs sedate the mind in similar ways, so don’t feel you have to limit yourself to a certain genre.30
deep breathing
Decreasing feelings of nervousness, anxiety, and fuzzy focus31
Turn to “Breathe In, Breathe Out” on page 13 to learn about breathing exercises in detail.
total wellness ▪ spring 2014
technique:
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