Relaxation,Techniques,Reduce,S health Relaxation Techniques To Reduce Stress

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p.MsoNormal, li.MsoNormal, div.MsoNormal { margin: 0in 0in 0.0001pt; font-size: 12pt; font-family: Times; }div.Section1 { page: Section1; }Stress is one of the leadingfactors, which leads to health related problems in the 21st century.The economy, your job, family, finances, and even your health can cause one tohave stress. When we encounter stress our bodies release chemical hormones, whichflood our blood stream causing chemical reactions to determine how we reactnext. When these hormones overload our bodies because they are continuing to bereleased due to high stress situations they can have a negative effect on thebody. Excessive stress can lead to conditions such as fatigue, heart disease,depression, anxiety, sleeping problems, high blood pressure, ulcers, migraines,and many more. Most people try to mask their stress by drinking alcohol, doingdrugs or letting loose. However just like stress these bad habits can lead totheir own set of health and non-health related problems. The best way to reducestress is through relaxation techniques. Once you learn to reduce your stressits easier to compartmentalize and find ways to minimize your stress.Relaxation techniques to reducestress should be used along side positive coping methods such as exercise,getting enough sleep and have support from your friends and family. Relaxationis the process that decreases the effects of stress on your mind and body.Relaxation techniques refocus ones attention away from stress onto somethingcalmer. They also increase awareness of ones body. Most relaxation techniquesare free or low cost, pose little risk, proved health benefits and can be donealmost anywhere. Besides reducing ones stress, relaxation techniques provideother health benefits such as slowing the heart rate, slowing breathing, lowerblood pressure, increasing blood flow, reducing muscle tension and chronicpain, improving concentration, decreasing anger and frustration and boostingconfidence. Learning relaxation techniques takes time. Find which techniqueworks best for your personality and practice it. Overtime you will becomeaccustomed and it will come naturally to you. Autogenic Relaxation- Autogenic relaxation techniques useboth visual imagery and body awareness to reduce stress. Autogenic relaxationcomes from within you. You can repeat words, make suggestion in your mind andimagine a peaceful setting, control your breathing or feel different physicalsensation sin your body. The point is that whatever you do its something fromwithin you to reduce stress, relax your mind and reduce muscle tension.  Progressive muscle relaxation- Progressive muscle relaxationfocuses on slowly tensing and then relaxing each muscle group in the body.Stress, anger, frustration and anxiety cause the muscle to tighten up andwithout the essential compounds within the body those muscles can stay tight.With progressive muscle relaxation you can become aware of the differencebetween muscle tension and relaxation. You can start from the head all the waydown to the toes or vice versa. Tense each muscle for five seconds then relaxfor 30 seconds.  Visualization- Visualization forms a mental image withinones mind. The image allows the mind to travel to a peaceful and calming placethereby reducing stress. The objective is to try to use as many of your sensesas possible to make the setting real and virtually eliminate your stress. To dovisualization find a quiet place, close your eyes, and wear loose fittingclothing. Deep Breathing- Deep breathing is the cornerstone of manyrelaxation techniques. It can be done by itself or in conjunction with othertechniques such as mediation, yoga, tai chi, etc. Deep breathing is simple,because we have to breathe to live, but powerful and effective at calming themind and reducing stress. Deep breathing focuses on breathing full, cleansingbreaths from the abdomen. It’s easy to learn can be done anywhere and it keepsyour stress levels in check. Sit comfortable with b your back straight, inhalethrough the nose, as the abdomen rises. Inhale as much fresh air into the lungsas possible. This allows for more oxygen to enter the body. Exhale through themouth, as the stomach falls, pushing out as much air as you can and contractthe abdominals. If you have trouble doing this sitting try it first lying down.You can put your hands on your chest and stomach to know if you are doing itcorrectly. Meditation- Mediation is used to clear the mind, expand onesconsciousness until you are one with yourself. Meditation focuses on thesensation of breathing, inhaling through the nose, exhaling through the mouth.This clears the mind of stressful thoughts, which cloud our judgment andthoughts. Yoga- Yoga is a series of moving and stationary posescombined with deep breathing. The benefits of yoga include reducing anxiety andstess, improving flexibility, strength, balance, and stamina. There are manytypes of yoga, if you have never done yoga before start off with a beginners orgentle class. If you are uncomfortable taking a class at the gym or studio youcan purchase a DVD and do yoga at home.  Tai Chi-Tai Chi is a non-competitive series of slow, flowingbody movements that can be used to reduce stress. Its roots are in martialarts, but now it is more for calming the mind, conditioning the body andreducing stress. Tai Chi emphasizes concentration, relaxation and consciouscirculation of energy throughout the body. While doing Tai Chi focus on yourbreathing and keep your attention in the present moment.