How many times have you heard that little advice line from
your friends and family? Easy for them to say. But for us stressaholics, it’s not an
easy thing at all. I have learned through my years of coping (and not coping)
with stress, that to “just relax” is pretty much a full time job. If I do not
keep relaxation at the top of my consciousness virtually all the time, my body
lets me know through various acts of rebellion. First comes the pain between the shoulder blades. Then the
neck muscles begin to cramp. Then it’s the stomach ache, which sometimes ends
in getting-sick-and-going-to-bed for hours or even days. It is not pleasant. The physical manifestations of stress are different for
different people. Yours may be migraines, low back pain, high blood pressure—you’re
probably well aware of where the stress goes. But how can you stop it? I use a
number of different techniques, with varying frequency and degrees of success.
I’ll talk about each of these in detail in future blogs, but here’s the short
list: ·
Progressive relaxation ·
Breath work ·
Yoga ·
Meditation ·
Massage  Let’s start with progressive relaxation. This is the
technique of relaxing each part of the body in sequence. Some people start with
the toes and work up. I prefer starting at the top of the head and working
down. I like this process because I can more easily visualize the stress leaving
my body when I’m moving from top to bottom. Some people use a technique of
tensing and releasing each muscle group. Others just visualize the stress
draining out of the body.Years ago a psychologist gave me a CD with a narrative
sequence that took me through this process. I still have it on my iPod and I
use it a lot, especially when I’m traveling. You can find a number of scripts on the Internet (just
Google progressive relaxation). You can memorize these, record them in your own
voice, or have someone else record them for you. The aforementioned psychologist would combine this script
with a biofeedback program that literally showed on a graph how my heart rate
and breathing slowed when I was in the process. The first time I saw this on
screen, I was astounded. This stuff really works! Most of the scripts and sequences I’m familiar with take
about ten minutes to complete. But sometimes we don’t have ten minutes—maybe more
like ten seconds. So I have a short form I use frequently throughout the day. I
do it as part of my "30 golden minutes" discussed in an earlier post, in the shower, at my desk, in the car,
in meetings—anywhere I become aware that tension is reaching a boiling point. Just
say this out loud or to yourself, whenever you feel the need. My head is completely
relaxed (relax your eyes too). My neck is completely
relaxed (relax your tongue and throat) My shoulders are
completely relaxed. My arms are
completely relaxed. My fingers are
completely relaxed. My heart is
completely relaxed. My chest is
completely relaxed. My stomach is
completely relaxed My hips are
completely relaxed. My legs are
completely relaxed. My feet are
completely relaxed. My toes are
completely relaxed. My mind is completely
relaxed. My entire body is
completely relaxed and at peace. This is the best quick fix I know for keeping stress at bay.
Or as my grandmother used to say when trying to cram some distasteful
snake-oil-type remedy down my throat, “It can’t hurt you and it might even do
you some good.” |
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