Definitions of Stress
Management Techniques
Guided Imagery:
- a tool used for many different purposes; on this recording it is used to:
1. occupy the mind by actively engaging the imagination.
2. replace unwanted thoughts (and feelings) with pleasant, calming ones.
3. to lower blood pressure and to relieve tension.
Progressive Relaxation:
- an exercise; in which a person a person is systematically guided through tensing and relaxing various muscle groups.
- the benefits of utilizing this exercise are to recognize the difference between tension and relaxation, and to appreciate the increased sense of comfort that a person can achieve.
- this exercise is useful in eliminating insomnia, pain management, alleviating headaches, and lowering blood-pressure.
Breathing Techniques:
- there are various breathing techniques that will assist you to relax quicker and more deeply one example is: "a deep cleansing breath" this is how it is done:
- take a nice deep breath in through your nose (to warm and moisten the air).
- hold it for a few seconds.
- exhale through your mouth through "pursed" lips (to do this pretend that you are blowing out a candle).
Hypnosis:
-A trancelike state resembling sleep, usually induced by a therapist by focusing a subject's attention, that heightens the subject's receptivity to suggestion. The uses of hypnosis in medicine and psychology include recovering repressed memories, modifying or eliminating undesirable behavior (such as smoking), and treating certain chronic disorders, such as anxiety.The American Heritage® Science Dictionary Published by Houghton Mifflin Company. All rights reserved., © 2002 by Houghton Mifflin Company.
-An altered state of consciousness induced by another person, in which one can access creativity, retrace certain inhibitions, reprogram patterns and work with pain relief.
-A sleep-like state usually induced by another person in which the subject retains awareness of the presence of the hypnotist and where the subject is susceptible to heightened suggestibility. After training by a hypnotist, some patients can be taught to hypnotize themselves in order to reduce stress and related symptoms.
-A state of heightened suggestibility that may help you to heal yourself.
Where did Hypnosis get its name?
Hypnos: The Greek God of Sleep
Mesmerized: Franz Anton Mesmer (1735-1815) an Austrian physician and theologian, developed a technique that he claimed could cure a variety of physical and mental ailments. His theory, called "animal magnetism".
Highway Hypnosis: the sensation one experiences while driving (or reading a book) where the person loses sensations of the present / physical world (day dreaming).
Tools for you to enjoy at your leisure
Physical Exercise
- burns up tension.
- is a positive outlet for feelings of anger and frustration.
- releases endorphins, which will elevate your mood.
- and has numerous physical health benefits.
-examples include: walking, riding a bike, playing with a
child, join a gym, swimming, toss a ball around, jog, sign
up for a phys. ed. class at a college, etc.
Meditating / Praying
- basically these two things are very similar.
- there have been studies performed that prove that practicing meditation or prayer increase a persons resistance to illness.
- these can be performed through traditional religious practices, or eastern "new age " techniques.
- no time to do one of these? it has been shown that meditating/praying for as little as 15 minutes/day can have a positive effect on you! A Buddhist once said "you should meditate at least 15 minutes/day, if you don't have that much time in your day; then meditate for 30 minutes/day".
- meditating/praying will activate the para-sympathetic nervous system.
Enjoying Nature
- enjoying nature may be as simple as appreciating a flower.
- or you may want to find a botanical garden near you.
- or you may want to experience hiking, camping or backpacking.
