Stress & Relaxation
Wouldn’t it be nice if our typical weekly schedules were reversed so that we all had five day weekends and two
workdays a week? That would leave more time for family, friends, and hobbies and less time stressing at work. On-
the-job stress and other stressful situations take a huge toll on our bodies both physically and mentally. Stressful
situations cause the body to go into a “fight or flight” response mode. The sympathetic nervous system kicks in,
causing your blood vessels to constrict and divert the flow of blood from leisurely processes, like digestion, to quick-
acting muscles in the arms and legs, where an energy burst might be needed. Your heart rate rises to keep up and
the result is a state of hyper-alertness. Add our daily coffee and caffeine fix to the mix and our bodies are really
ready to burst into action. As a result of this repeated stress to our bodies, we develop physical dysfunction like
tension in our muscles, headaches, heart palpitations/cardiac arrhythmia, high blood pressure and decreased immune
system efficiency. Of course the related mental impact of all of this cannot be overlooked; the body and mind are
intimately intertwined. So, we also see stress-related psychological dysfunctions like anxiety/panic disorder, insomnia,
over-eating, chronic pain/fibromyalgia, and irritable bowel syndrome.
With this hustle and bustle society in which we live, it doesn’t look like our weekly schedules will be lightening up any
time soon, so what can we do to make our lives less stressful? Many things, actually. You can start by incorporating
a few simple relaxation techniques into activities you are already doing throughout the day. Some examples include:
During your ride to work, take a few deep breaths in the following manner: first, sit with good posture, then, inhale
through your nose to fill your lungs completely. Slowly exhale and once you think you gotten all of the air out,
exhale a little more. Repeat this inhalation and exhalation a few times. This will increase oxygen throughout your
body and will help clear your mind. Another thing you can add to this is to say “ohm” aloud while you are exhaling.
This is a practice I learned in yoga and I find it to be very relaxing and mentally “centering.” There are many other
breathing techniques to explore, if interested.
Play relaxation tapes/CDs in the car, office or home as background music. Let the sounds of nature, ocean waves,
or classical music, for example, ease you throughout the day.
Turn your shower into a warm bubble bath a few times a week. Immersing your body in the heat will help relax you
and it will increase circulation to bring more blood flow and oxygen throughout your body. Use a fragrant bubble
bath that is pleasing and relaxing to you. Some scents that may help to relax you are lavender, juniper, sage, clove,
sandalwood, patchouli, rose and jasmine.
Utilize fragrances in candles, body lotions, body washes, hand soap and other products you use regularly that will
provide you with aromatherapy benefits. The scents listed above evoke relaxation and comfort. If you want more
stimulating fragrances, try citrus (orange, lemon, grapefruit), peppermint, wintergreen, eucalyptus, and vanilla.
During your bath or during a commercial break, put the TV on mute, lie back, shut your eyes relax all of your muscles
and zone out. Think of absolutely nothing. Try doing this for just one minute. Think of nothing. As thoughts or
sounds arise, just disregard them. It may be difficult for you at first, but just like any new skill, practice makes
perfect. Gradually lengthen the time to be as long as you’d like. This is true relaxation.
Try a simple relaxation technique in bed before falling asleep. Lie with your eyes closed and concentrate on each
body part, starting with the feet. Conscientiously think about making each body part heavy and relaxed. For
example, think to yourself, “my feet are heavy and fully relaxed, my calves are heavy and relaxed and sinking into the
mattress, my thighs are heavy and sinking into the mattress,” and keep going until you get to the top of your head.
You might find that you were holding certain muscles tensed, especially in the jaw, shoulder and neck regions.
Afterward you should feel very relaxed and more ready to fall asleep.
Our minds and bodies can be manipulated for the better more readily than you might have thought. You can make
yourself feel better by simply putting a smile on your face. The physical act of smiling alone can elevate your mood.
Unless you make a purposeful effort to change, stress can put you on a downward spiral into poor physical and
mental health. Emotions are powerful forces within the human mind that clearly affect the body and the soul. Seek
out the little things that make you happy at home and at work; if you don’t do this for yourself, no one will.
Wouldn’t it be nice if our typical weekly schedules were reversed so that we all had five day weekends and two
workdays a week? That would leave more time for family, friends, and hobbies and less time stressing at work. On-
the-job stress and other stressful situations take a huge toll on our bodies both physically and mentally. Stressful
situations cause the body to go into a “fight or flight” response mode. The sympathetic nervous system kicks in,
causing your blood vessels to constrict and divert the flow of blood from leisurely processes, like digestion, to quick-
acting muscles in the arms and legs, where an energy burst might be needed. Your heart rate rises to keep up and
the result is a state of hyper-alertness. Add our daily coffee and caffeine fix to the mix and our bodies are really
ready to burst into action. As a result of this repeated stress to our bodies, we develop physical dysfunction like
tension in our muscles, headaches, heart palpitations/cardiac arrhythmia, high blood pressure and decreased immune
system efficiency. Of course the related mental impact of all of this cannot be overlooked; the body and mind are
intimately intertwined. So, we also see stress-related psychological dysfunctions like anxiety/panic disorder, insomnia,
over-eating, chronic pain/fibromyalgia, and irritable bowel syndrome.
With this hustle and bustle society in which we live, it doesn’t look like our weekly schedules will be lightening up any
time soon, so what can we do to make our lives less stressful? Many things, actually. You can start by incorporating
a few simple relaxation techniques into activities you are already doing throughout the day. Some examples include:
During your ride to work, take a few deep breaths in the following manner: first, sit with good posture, then, inhale
through your nose to fill your lungs completely. Slowly exhale and once you think you gotten all of the air out,
exhale a little more. Repeat this inhalation and exhalation a few times. This will increase oxygen throughout your
body and will help clear your mind. Another thing you can add to this is to say “ohm” aloud while you are exhaling.
This is a practice I learned in yoga and I find it to be very relaxing and mentally “centering.” There are many other
breathing techniques to explore, if interested.
Play relaxation tapes/CDs in the car, office or home as background music. Let the sounds of nature, ocean waves,
or classical music, for example, ease you throughout the day.
Turn your shower into a warm bubble bath a few times a week. Immersing your body in the heat will help relax you
and it will increase circulation to bring more blood flow and oxygen throughout your body. Use a fragrant bubble
bath that is pleasing and relaxing to you. Some scents that may help to relax you are lavender, juniper, sage, clove,
sandalwood, patchouli, rose and jasmine.
Utilize fragrances in candles, body lotions, body washes, hand soap and other products you use regularly that will
provide you with aromatherapy benefits. The scents listed above evoke relaxation and comfort. If you want more
stimulating fragrances, try citrus (orange, lemon, grapefruit), peppermint, wintergreen, eucalyptus, and vanilla.
During your bath or during a commercial break, put the TV on mute, lie back, shut your eyes relax all of your muscles
and zone out. Think of absolutely nothing. Try doing this for just one minute. Think of nothing. As thoughts or
sounds arise, just disregard them. It may be difficult for you at first, but just like any new skill, practice makes
perfect. Gradually lengthen the time to be as long as you’d like. This is true relaxation.
Try a simple relaxation technique in bed before falling asleep. Lie with your eyes closed and concentrate on each
body part, starting with the feet. Conscientiously think about making each body part heavy and relaxed. For
example, think to yourself, “my feet are heavy and fully relaxed, my calves are heavy and relaxed and sinking into the
mattress, my thighs are heavy and sinking into the mattress,” and keep going until you get to the top of your head.
You might find that you were holding certain muscles tensed, especially in the jaw, shoulder and neck regions.
Afterward you should feel very relaxed and more ready to fall asleep.
Our minds and bodies can be manipulated for the better more readily than you might have thought. You can make
yourself feel better by simply putting a smile on your face. The physical act of smiling alone can elevate your mood.
Unless you make a purposeful effort to change, stress can put you on a downward spiral into poor physical and
mental health. Emotions are powerful forces within the human mind that clearly affect the body and the soul. Seek
out the little things that make you happy at home and at work; if you don’t do this for yourself, no one will.
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