Stress, relaxation techniques and body posture documents for presentation

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  1. 1. WHAT IS STRESS? Stressisas old as manand inseparable fromlife.Itispartand parcel of ouradaptationto our surroundings.Stressiseithergoodorbad and cannot be completelyeliminated,norshouldone seektodo so. It can be a warningsignal thatmovesusto certainactionswhichcan be eitherconstructive or destructive.However,if certainsituationsare consistentlycausinghighlevelsof anxiety,itis importantto recognise thesetriggersandtryto finda wayto effectivelycope withthem. WHAT ARE THE SIGNSANDSYMPTOMS. / STRESSTRIGGERS; Triggersare thoughts,feelings,oreventsthatcause a personstress. MANAGINGSTRESS. I.D THE PROBLEM, acknowledge yourworkstressandbe honest. PHYSICALSIGNS; Headaches,fatigue,,perspiration, muscle pain,weightchanges,chest pain,tummypain,adchanges to bowel habits. EMOTIONALSIGNS; Feelingsof negativity,depression,hopelessness,moodswings,increasingirritabilityandhavinga short fuse. BEHAVIOURALSIGNS; Changesiny our eatingandsleepinghabits,withdrawingfromfriendsandfamily,increaseduse of cigarettesandalcohol. Typicallyastressedemployeecanhave difficultiesfunctioninginaworkenvironment. HAVEYOU NOTICEDANY OF THE FOLLOWING SIGNS; 1. Had toomany thingstodo at once. . 2. Were unable todecide onwhere tostart/ how to prioritise yourwork. 3. Were forgetful aboutarrangedmeetingsordeadlines. 4. Have difficultymanagingyourtime. 5. Didnot take breaksor lunch, 6. Broughtwork home,orworkedlongerhoursthanothers/orexpected. 7. Feltafraidto make a decision. 8. Feltoverwhelmedandtearful . 9. Thoughtabout worktasksduringleisure timesorwoke duringnightthinkingof workissues. 10. Feelinglessconfidentabout workyoudo. 11. 12. Difficultyconcentrating. 13. Difficultysayingnotoadditional/unreasonable demands. 14. Increasingdifficultyassertingyourself.
  2. 2. IF YOU HAVE NOTICEDANY OFTH ABOVESIGNSOVER A 2-4 WEEK PERIOD.YOU MAY BE EXPRIENCINGWORKSTRESS. STRESS ANDHOW TO AVOIDIT. For many of us relaxationmeanszoningout infrontof the tv at the endof a stressful day.But it doeslittle toreduce the DAMAGINGeffectsof stress. To effectivelycombatstress,we needtoactivate the bodysnatural relaxationresponse. RELAXATION TECHNIQUES. 1. Deepbreathing. 2. Meditation. 3. Rhythmicexercise (physical exercise). 4. Complementary/Holistictherapies ie massage,reflexologyetc. 5. Self helptomanage workstress;take regularbreaks,leave yourworkstationandmove around, 6. Diet;focuson eatingnutritiousfood,avoidingsugaryprocessedorrefinedfoods.(comfort foods).If possibleavoidstimulantslike coffee,chocolate andalcohol. 7. Stay hydrated,drink2litresof waterduringyour day. 8. Exercise; releasesendorphinscounteractingthe release of stresshormonesthatare released into the bodywhenstressed.40minutescardiovascularexercise everydayisrecommended. 9. Sleep; sleepingproblemsare commonwithstress. Ensure consistentbedtime routineandgoto bedat the same time everynight. 10. A hotbath, withEpsomsalts and or aromatherapyoils,radox,etccan aidrelaxationbefore bed. 11. Reada book,lightascentedcandle, playsome relaxingmusic, create the quietcalm environment. 12. Try mindfulnessthroughadultcolouringbooks, 13. Keepa penandpad beside yourbed,write downyourworries/problemsandparkthemforthe night. 14. Write downyour feelings/emotions. 15. Exercise gratitude. 16. Use a stressball if agitated. 17. Setrealisticgoalsandtime frames. 18. Learn to laugh,particularlyatyourself. 19. Be aware of your bodylanguage andthat of othersie facial expressions,bodyposture, stance,etc.breakthe tensionwithaSMILE. . Listenwithempathyif acolleague takesyouinto theirtrust. 20. Developasupportsystem;Have one or more friendswithwhom youcanshare your worries with. 21. NURTURE SELF; Keepreinforcingpositive self-statementsinyourmind.Focusonyourgood qualitiesandaccomplishments.Recognisesomethingyouenjoyie massage,walking,running, cycling,swimming,dancing,singingetc. 22. Recognise andacceptyour limits.Setpriorities. 23. Rememberthateveryoneisunique anddifferent. 24. Developtime managementskills;planaheadandavoidprocrastination,make aweeklyschedule and try to followit.
  3. 3. REMEMBER, IF YOU ALWAYS DO WHAT YOUVE ALWAYSDONE,YOULL ALWAYSGET WHAT YOUVE ALWAYSGOT. THE RELAXATION RESPONSE,putsthe breaksonstressandbringsthe bodyandmindback intoa state of equilibrium. RELAXATION RESPONSEISNOT LYING ON THE COUCH OR SLEEPING,BUT A MENTALLY ACTIVE PROCESSTHAT LEAVES THE BODY RELAXED, CALMANDFOCUSED. Learningthe relaxationresponse technique isnotdifficultbuttakespractise. Settingaside 10/20 minutesaday workingupto an hour. Many techniquescanbe incorporatedintoyourexistingdailyschedule- practisedatyour desk/workplace- overlunchoron the commute toand from work. How youreact to stressmay influence the relaxationtechnique thatworksbestforyou.Are you the (a) Fightresponsetype?Doyoubecome ANGRY,AGITATED,OR KEYED UP UNDER STRESS.? If so you will respondbesttoactivitiesthatquietyoudownie, Meditation,,Progressive musclerelaxation,Deepbreathingorguidedimagery, (b) The Flightresponse,type? If you tendto become depressed,withdrawn,spacedoutunder stressyouwill respondbestto activitiesthatare stimulatingandenergize yournervoussystemsuchas,Rhythmic exercise, massage,mindfulnessor poweryoga (c) The Immobilizationresponse; If you have experiencedsometype of traumaandtendto freezeorbecome stuck under stress,yourchallenge istofirstrouse yournervoussystemtoa fightof flightresponse (above)to do this,choose physical activitythatengagesbothyourarmsandlegs,suchas running,dancing or tai chi and performitMINDFULLY, focusingonsensationsinyourlimbs,asyoumove. BREATHINGMEDITATION FORSTRESS RELIEF; Withits full focusonfull,cleansingbreaths,itseasytolearn,canbe practisedanywhere and providesaquickwayto get yourstresslevelsincheck. PRACTISINGDEEPBREATHING MEDITATION; The keyis to breathe deeplyfromthe abdomen,gettingasmuchfreshair as possible intoyour lungs- thiswayyouinhale more oxygenratherthanshallow breathingfromthe upperchest.The more oxygenyouget,the lesstense ,shortof breathad anxiousyouwill feel, METHOD;
  4. 4. Sitcomfortablywithyourback straight- putone handon your chestand the otheron your stomach. BREATHE, inthrough yournose- the handon yourstomach shouldrise- the handony our chest shouldmove verylittle. EXHALE throughyour mouth,pushingoutasmuch air as youcan while contractingyour abdominal muscles.The handonyour stomachshouldmove inas youexhale,butthe other handshouldmove verylittle. Continue tobreathe inthroughthe nose andout throughthe mouth.Try to inhale enoughso that yourlowerabdomenrisesandfalls,countslowlyasyouexhale. (2) RHYTHMIC MOVEMENT. / PHYSICALACTIVITY. That engagesbotharms andlegs,ie running,walking,swimming,dancing,rowingorclimbing,is mosteffective asrelievingstresswhenperformedmindfullyie focusingonhow the bodyfeels rightnow. (3) Practisingprogressive musclerelaxation. METHOD; Loosenclothing,take off shoesandgetcomfortable. Take a fewminutestorelax,breathinginandoutslowly,deepbreaths. Whenyouare relaxedandreadyto start,shiftyourattentionto yourRIGHT FOOT- take a momenttofocus onthe wayif feels. Slowlytense the musclesinyourrightfoot,squeezingastightlyasyoucan- holdfora countof 10. Relax yourrightfoot, focuson the tensionflowingawayandthe wayyour footfeelsasit becomeslimpandloose,stayinthisrelaxedstate foramoment,breathingdeeplyandslowly. Whenyouare ready,shiftyourattentiontothe LEFT FOOT,follow the same sequence of muscle tensionandrelease.Move slowlyupthe body,contractingandrelaxingthe musclesasyougo. It may thake some practice at first,buttry not to tense the musclesotherthanthose intended. SEQUENCE; Rightfoot leftfoot. Rightcalf- leftcalf. Rightthigh- leftthigh. Hipsand buttocks Stomach. Chest,Back. Rightarm and hand- leftarm andhand. Neckand shoulders. Face.
  5. 5. (4) BODY SCAN MEDITATION; A bodyscan issimilartoprogressive muscle relaxationexceptinsteadof tensingandrelaxing muscles you simplyfocusonsensationsineachpartof the body. (5) VISUALIZATION ORGUIDED IMAGERY. Ie,takingyourself toyourfavourite place,safe place,happyplace andallowingnotonlyyour visual sensesbutyoursensesof taste,touch,smell andhearing tocome intoplay.ie listening for soundsof the waves,birds,waterfalls,smellthe grass,flowers,the seaair,feel the sand/grass,stonesbeneathyourfeet,body,feel the warmthof the sunonyour body, taste the freshcleanair,feel the cool wateronyour bare feetetc (6) a 5 minute self massage torelieve stress. Start by kneadingthe musclesatthe backof the neckand shoulders.Make aloose fistanddrum swiftlyupanddownthe sidesof the back of your neck.Next,use yourthumbstowork tiny circlesaroundthe base of the skull .Slowlymassage the restof the scalpwithyour fingertips. Thentap your fingersagainstyourscalp,movingfromthe fronttothe back andthenoverthe sides. Nowmassage yourface.Make a seriesof tinycircleswithyourthumbsorfingertips Pay particularattentiontoyourtemples,forehead,andjaw muscles.Use yourmiddlefingersto massage the bridge of your nose andworkoutwardover youreyebrowstoourtemples. Finally,close youreyes.Cupyourhandslooselyoveryourface adinhale andexhale easilyfora short while. REMEMBER; relaxation techniquestake practise andare skills.Aswithanyskills yourabilityto relax improveswithpractice- be patientwithyourselfdontletyoureffortsbecome another stressor- keeptryingoutdifferenttechniquestofindwhatsuitsyou. (7) ACCUPRESSUREPOINTSTO RELIEVE ANXITY/STRESS. (a) Three mile point. This pointislocatedtwofingerwidthsbelow the kneecapandfourfinger widthstowardsthe outside region of the leg.Applyingpressureatthispointincreasesand regulatesenergyflow,relievesfatigue andhelpstoincrease concentration.Applypressurefor1 minute andmove tonextpoint. (b) Grandfather/Grandson. Thispointislocatedatthe side of the foot,3 fingerwidthsbehind base of the bigtoe.Relieves ankle pain/helpsbalancecirculationof energythroughoutthe body and mindandrelievesthe mindfromworriesandanxiety. InnerGate. Draw a straightline onyourpalmstartingbetweenindex (finger4) andmiddle finger(3) and straightthroughto arm. Thispointliesonthisline 3 fingerwidthsabove wrist crease.It helpsprotectthe heartfromexcessstress,encouragesdeepbreathingandrelieves nausea. (d) Outergate. Thispointislocatedon back of arm 3 fingerwidthsabove wristbetween2 tendons.Ithelpssupportimmune functionandincreasesenergyflow. (e) UnionValleypointlocatedinthe webbingbetweenthumbandindexfinger.
  6. 6. (f) WillsChamber. Pointlocatedatmid -sectionof waist,about3 fingerswidthawayfrom spine.Distributesenergyflow,strengthensthe whole bodyandrelievesbacktension. (g) ShoulderWell..Pointlocatedatthe ridge of the shoulder,half waybetweenthe pointof your shoulderandthe base of your neck.Relievesstressandtension. BODY POSTURE. Your posture saysa lot aboutyour personality.Italsosaysa lot abouthow your jointsand musclesare working. How youlookand feel isdirectlyrelatedtoyourposture.Despitethe importance of havinggood posture,mostof us dontdo anythingtoimprove it.We go aboutour liveswithhunchedbacks and imbalancedhips,anddeal withpainbecausewe thinkitsnormal. Livingwith bad posture canbe a dangerousthing.The musclesandligamentsthat resultfrom poor alignmentcanleadtoall sorts of problems; Chronicback, neckand shoulderpain. Foot,hipand back injuries. Headaches. Stiffness. Fatigue. Muscle atrophyand weakness. Difficultybreathing. Digestionissues. Impingementandnerve compression. Sciatica. Carpel tunnel syndrome. To solve a problem,youfirstneedtopinpointthe cause.Mostpostural deviationsoccurbecause the musclesthatwork to holda jointinplace are imbalanced.Generallyspeaking,one muscle groupwill be too tight andthe opposingmuscle groupwillbe tooloose orweak. For example,thosewithshouldersthathunchforwardto far oftenhave tightpecmusclesthat pull the shouldersforwardandrotate themintowardsthe midline of the body.The easiestand mosteffective waytocorrectimbalancesistostretchthe overactive musclesandstrengthenthe underactive muscles. STANDINGASSESMENT. Wearingform-fittingclothessoyoucansee youralignment.Standbarefoot,tall but comfortable,withouttryingtoforce yourself intowhatyouthinkisperfectposture.Togetan honestassessment,close youreyesandmarchslowlyinplace afew times.Thiswill allow your
  7. 7. feettoturn inand out naturally.Bringyourbodyto a stop andstand still.Have afriendtake a full bodypicture of youfromfront,the side and behind. STANDINGASSESSMENTPOSTURALDEVIATIONS. Back, shoulders,hipsandhead. 1. Swayback (hipspressforwardandsitin frontof the ribs. 2. Lower-crosssyndrome,(Excessivecurve inthe low back,pelvistiltedforward.) 3. Roundedshoulders,(shouldersinfrontof ears). 4. Forwardhead.(earsinfrontof shoulders). 5. Upper- cross syndrome ( Roundedshoulderswithanexcessivecurve inthe upperbackand forwardhead. 6. HeadTilt.( headtiltedtoone side,canbe accompaniedbyrotationtowardthat side) 7. Unevenshoulders(oneshouldersitshigherthanthe other. 8. Unevenhips,(one hipsitshigher,cangive the perceptionof leglengthdiscrepancy STANDINGASSESSEMENTPOSTURAL DEVIATIONS; Feetandankles Feetshould face forward,ratherthanturn outor in.

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