STRESS REDUCTION
Stress is the action of the external environment on a person. The stress response is a reaction within the person’s body and mind that is supposed to be appropriate and helpful to the well-being of the individual. Much of today’s illness and disease is caused by excessive external stress and inappropriate internal responses to that stress.
Much research in medicine and psychology has been done that describes the body and mind response to stress. The stress response activates the release of adrenalin from the adrenal gland (our primary stress responding organ that sits on top of the kidneys). The adrenaline elevates blood pressure, increases heart rate, stops digestion, shunts blood to the muscles and prepares the body to fight or run away from danger. If a person actually does fight or run, the action of this stress chemical on the body is discharged and the system returns to balance. If not, the body will eventually release the chronic stress hormone cortisol. Daily high levels of this stress hormone have markedly harmful effects on the body over time. The immune system is damaged and resistance to infection is lowered. Blood pressure and cholesterol are elevated. Weight gain is promoted. Anxiety and depression occur. Ulcers, headaches, arthritis, allergies, PMS, insomnia and many other illnesses may be driven by elevated cortisol.
A remarkable body of research has shown that people have the ability to modify and lower stress response. This is done by a conscious attempt to develop the relaxation response, which has effects which oppose the stress response. When relaxation is occurring, muscle tension lowers, blood pressure falls, brain wave activity slows, digestion resumes, mood is elevated and a number of medical illnesses are being reduced or eliminated.
Relaxation is a skill that can be learned by focused practice. Conditions which assist in developing this skill include a quiet environment with decreased stimuli, a comfortable position to foster lowered muscle tone, adoption of a passive attitude that returns focused concentration away from distraction, slow deep breathing and a mental practice that uses a repeated word, phrase, thought or image. The skill to be able to intentionally relax must begin with the ability to recognize and experience the state of relaxation. A practitioner then can recognize the steps he or she took to achieve that state. The next element, and the most critical, is to do the practice of relaxation daily until it is a habit and can be summoned at will despite external circumstances.
Numerous techniques have been developed that help achieve the state of body and mind relaxation. These include biofeedback, meditation, progressive relaxation, self-hypnosis and autogenics. The regular practice of self relaxation is simple, cheap and safe for the psychologically healthy. The health benefits can be enormous. Symptoms of illness and disease may disappear, medications may be reduced or eliminated and a sense of peace and well being can become part of the daily experience.
Becoming aware that you are stressed out is very important. To do this, you must learn to pay attention to your thoughts and your body’s signals. Negative thoughts feed into the over activity of the stress response. Many of these thoughts are unconscious and were learned as young children. As you learn to recognize these thoughts, you can make a conscious choice to replace them with healthy life affirming thoughts. The positive thoughts can be used in the practice of relaxation. The signals from the body are indicators that your stress response is overactive. The sensations might include headaches, abdominal pain, cold hands and feet, back or neck pain, lump in the throat, trembling, dizziness, loss of concentration, heart palpitations and many others as well. As soon as you notice these, pause and do a brief practice of relaxation. Even 30 seconds of deep breathing, muscle relaxation, and letting go of distressing thoughts can markedly lower the stress response.
A wide variety of books, CD’s, videos, classes and workshops are available for people who want to learn how to regulate their response to stress. Two good books available online or at bookstores are The Relaxation and Stress Reduction Workbook; Davis, McKay, Eshelman, 2000 and Stress Management for Dummies; Elkin.
Daniel Blodgett MD