Sensory Perceptions

     It may begin with an eyestrain-related headache brought on by hours staring at a computer screen.  Or you might experience pain after spending an hour or more with a telephone receiver cradled in your neck.   After nearly eight hours standing up, your feet might be throbbing.  Your pains, however, appear to be exacerbated by stress.

     Stress can manifest itself in a number of physical ways.  Headaches, earaches, abdominal pain, a tingling in our arms and legs, and nausea can all be signs of stress.  In other words, the pressures that we are under can make us physically ill.  As a result, it’s not surprising that we would seek a physical relief from stress.

     One of the best ways to deal with stress is to indulge your senses.  Our senses are like our personal radar detectors, letting us know when we are nearing something that is inherently good.  Therefore, it is important that we surround ourselves with things that will appeal to our senses.

     First, indulge your eyes.  This can be done in any number of ways.  For instance, you might make sure that you arise early enough to see the sun rise on a summer day.  The joy and peace you feel gazing at the magnificent colors can greatly reduce the amount of stress you feel during the course of your day.  You might also watch a videotape that features an excursion to some exotic locale.  Drinking in the palm trees and the ocean waves can calm your nerves considerably.  You might also consider a trip to your local zoo.  There, you can witness first-hand the magnificence of various animal species, from the striped zebras to the dotted leopards.

      Next, consider making a “sound escape.”  Retreat to your backyard, sit in the grass, close your eyes, and listen.  It’s best to do this early in the morning or late at night, when there is not a great deal of activity around.  You may hear the songs of robins…the hum of the cicadas…or the purr of a kitten.  Such nature sounds are incredibly soothing and can provide you with a great escape from your normal routine.  You might even consider keeping a CD in your home of nature sounds that you can play when you feel as if you’re at the breaking point.

       Aromatherapy is a favorite relaxation technique nowadays.  This involves treating your nose to exquisite scents.  Scented candles, incense, or scented oils can help to “calm down” your living space, creating a soothing atmosphere.  Some plug-in air fresheners can also be quite effective in re-awakening your sense of smell.   Or you might consider cooking with ingredients that have incredible scents and allowing the aroma to overpower your kitchen.  There is nothing quite so comforting as the smell of fresh bread baking or tomato-basil sauce simmering on the stove.

         When trying to de-stress, don’t forget to indulge your sense of taste.  While you won’t want to eat so much that you become overweight, enjoying a few taste sensations can be good for both stomach and soul.  Consider adding some fresh mint to your iced tea, or a lime wedge to your cola drink.  A sliver of chocolate or a taste of vanilla has also been known to help soothe frayed nerves.  Don’t be afraid to experiment with different tastes until you settle upon those that are true stress-relievers.

          Many people combat stress by engaging their sense of touch.  It is no surprise that mothers-to-be often take up knitting—the sensation of tugging at the yarn can be quite relaxing at a stressful time.  You might also consider taking up crocheting, needlepoint, or pottery-making.  Such activities have the added bonus of allowing you to show off your artistic flair.  And you can fill your home with the beautiful art objects you are able to create.  You’ll feel a sense of pride that will lift your spirits—and will make you better able to deal with stressful situations.

           Each day, stress tries our senses.  It can blur our vision, disrupt our hearing, and dull our sense of taste.  The obvious antidote to this is to introduce things into our lives that engage our senses in a positive way, that brighten our day.  Such things can seem minor, but they can make a huge difference in how we are able to handle stress.    

Relaxing Muscles Can Be the Key to Reducing Stress

        Perhaps you’re an airline pilot who’s just spent hours in the cockpit.  It seems like every muscle in your body is tense and you need relief.  Or perhaps you’re a stay-at-home mom who’s spent the better part of your day cleaning your house.  You feel as if your nerves are shot and you desperately want to feel better.
         In both instances, the key to relieving stress may be progressive muscle relaxation.  It’s a technique that began in the 1930s, but still has relevance today.  With this technique, muscle groups are flexed and then relaxed in short order.   The foundation of this technique is the concept that physical relaxation leads to mental repose.  While the method does involve activating the muscles, you don’t have to be a weightlifter to try it.  That’s because it requires no special training.  In fact, virtually anyone can master the technique.
         In general, you’ll want to practice the method ten to 20 minutes a day.  But don’t blame yourself if you don’t master it on the first try.  It’s best to take a gradual approach, improving your muscle flexing capabilities over time.  You’ll need to rehearse the technique again and again in order to obtain maximum benefit.  You’ll also need to be patient because you might not be able to pick it up in a single afternoon.  But, in the long run, it will be well worth the effort. 
           Progressive muscle relaxation is referred to as a deep relaxation technique.  This means that it can not only reduce stress, but also help alleviate chronic pain and sleeplessness.  Doctors often use the technique in an effort to treat migraines and cancer.  Usually, the relaxation technique begins with the feet and the legs, then gradually moves up the body to the chest, neck, and face.   However, some physicians may try to relax muscle groups in a different order. 
          After some time, the amount of muscle tension attempted is increased in order to maximize the work of the muscles.  You can engage in this exercise while seated, or you can do it lying in bed.  Make sure, however, that you attempt it only in a place that is quiet and tranquil.  Otherwise, you might find it difficult to complete the exercise.  To begin with, tighten the muscles for about eight seconds and then release.  Relax for about 30 seconds, then move onto another set of muscles.  You might use progressive muscle relaxation in conjunction with imagery.  In other words, you might imagine that you are like a wave of the ocean unleashing your power by flexing your muscles. 
       Through progressive muscle relaxation, you can learn to interpret your body’s cues.  In this way, you can identify signs of tension within your body and determine ways to correct it.  As a result, you should feel much less stress and may even feel as if you have more energy.    Because progressive muscle relaxation has been around for decades, it is proven effective.  Therefore, it is not a fad, but a legitimate relaxation technique.
        Your initial relaxation session should last about an hour.  You will engage in such activities as making a fist, bending your arms,  raising your eyebrows, clenching your teeth, pulling up your shoulders,  tightening your abdominal muscles,  and lifting your heels.  In time, such exercises will become second-nature to you.  However, you should not try to speed up your exercises—the point is to remain relaxed, not to quicken your pace.  The exercises may be a perfect activity on a Saturday morning or Sunday afternoon—whenever you’re ready to relax. 
          Progressive muscle relaxation is for anyone.  Whether you work at a construction site or a classroom, in a music hall or in a meat market, you can benefit from the relaxation exercises.  Granted, it may be hard for you to relax at first, especially if you are a Type A personality.  But, chances are, you’ll quickly master the technique and learn to enjoy your exercises.   In time, such relaxation exercises should become a natural part of life.  You’ll feel healthier, more energetic, and less stressed.  Chances are your attitude will brighten, since the weight of the world has been taken from your shoulders.  You’ll find that time relaxing is truly time well-spent.

Reading: The Pleasurable Escape

         It can take us to exotic lands, with powdery white beaches and clear azure skies.  It can take us back in time—even to prehistoric days—or forward to the Big Brother world of the 25^th century.  It can fill our eyes with tears or make us laugh aloud.  Reading opens a window to the world, giving us a vision of things we never dreamed possible.  But, though you might not realize it, reading can also reduce your stress level.

         For one thing, reading can help with problem-solving, which, in and of itself, can relieve stress.   Say you are overweight, and that is contributing to your stress.  It seems that the more weight you gain, the more stressed out you become, and the more you eat.  By reading books about good nutrition, you can learn to plan meals that are low-cal and low-fat.  As a result, your weight problem might disappear—and your stress level will be greatly improved.

        Reading can also be relaxing.  When you curl up with a good book, you put the rest of the world at bay.  You take time out to travel to distant worlds, to learn about different time periods, and to expose yourself to out-of-this-world philosophies.  You are essentially taking a vacation of the mind—but one that can be relatively cost-free, especially if you live near a library.

         Reading can be a source of great hope, which can also help to relieve your stress.  Through biographies, you can read about famous people and learn how they overcame their struggles.  These stories of triumph might inspire you to seek ways to overcome the challenges in your own life.  Inspirational books can send your spirit soaring, enabling you to accomplish things you never dreamed possible.

        Of course, there are instances when reading can raise your stress level.  For instance, if you are studying for a test, or reading about tragedies in your local newspaper, you might find your stress level skyrocketing.  That is why it is important to be choosy when it comes to your reading material.  If you’re feeling stressed, pick up a book that will relax you—perhaps a travel book, a cookbook, or a book of poetry.  Resist the urge to read something that could simply make you feel more troubled.

        Self-help books are particularly effective in helping to reduce stress.  They allow you to explore your feelings and the triggers that lead to stress.  And they recommend such techniques as listening to soothing music, playing a musical instrument, playing cards, or engaging in deep breathing in order to deal with stressful situations.

       Or you might buy a book to learn about a hobby that can further reduce your stress.  Perhaps it’s needlepoint, woodworking, or crochet.  It may be origami, calligraphy, or stenciling.  You can learn how to refinish furniture, paint, renovate your kitchen, or redecorate your bathroom.  You can either build upon a skill you already have, or learn a new one from scratch.

         It has been shown that reading novels can relieve depression, so it should come as no surprise that such an activity can also reduce your stress.  When you read a novel, you travel to a distant place, metaphorically speaking.  This allows you to use your imagination freely as you try to picture characters and settings.  It’s a wonderful escape from the pressures of everyday living, and can allow you to return to your life feeling more refreshed.   

           Reading also forces you to concentrate—concentration which might be otherwise lost due to stress.  As a result, you learn to exercise your mind—an exercise that can bear much fruit.  Thanks to your reading, you may notice you find it easier to remember things which can, in turn, reduce your stress level. 

             If you find that you don’t like to read, you might start with graphic novels.  These comic book-like creations might appeal to you because of their interesting pictures.  Or you might simply start with glossy magazines.  In the long run, it doesn’t matter so much what you read as how much you read.  Read in the grocery line, at the bank, or while pedaling your stationary bike.  You’ll quickly find that the more you read, the more you will want to read, and the less stress you will feel.               

Prayer: The Silent Stress-Reliever

           You may have first learned to pray at your mother’s knee.  You decided that, in times of trouble, prayer could open up a pathway to enlightenment and peace.  You might have said a prayer before a big test, before showing your parents your report card, or before the final football game of the season.

            There appears to be a link between prayer and healing.  Medical studies have even concluded that patients who have other people to pray for them tend to fare better than those without such prayer support.  Whether it’s a single prayer or a flood of prayers, it has been said that prayer can move mountains—and that is particularly true when the mountain is debilitating illness.

          Because of the connection between prayer and healing, it is no surprise that a number of doctors recommend prayer and meditation as stress relievers.  Prayer forces an individual to take time out, to spend some quiet time alone with one’s thoughts.  Prayer also requires that a person look outward toward a Superior Being for strength and support.  Prayer can enable an individual to re-gain focus and concentration so that he or she can better work through problems and therefore experience less stress.

         Prayer has been shown to be a positive energy force.  It makes an individual feel wanted and loved by a Higher Power.  It can help to motivate a person to seek solutions rather than to simply complain about his or her problems.  Prayer can enable an individual to see difficulties in a new light, which can contribute to stress reduction.

        It is important to point out that prayer for stress relief can come in a variety of forms.  For instance, there is spoken prayer, where an individual recites words to his or her Creator.  This may be the most basic form of prayer.  Whether it’s an Our Father, a prayer to the Holy Spirit, or a quick ejaculation such as “Lord, help me,” prayer opens a window to communication to the Almighty and therefore leads to feelings of comfort.

       Another type of prayer is meditation.  This can be a particularly effective stress-reliever.  Meditation forces an individual to contemplate something other than his or her own problems, whether it’s nature, a verse of Scripture, a scene from the life of God, or some other source.  The reflection can lead to quiet contemplation which can slow one’s heart beat, lower one’s blood pressure, and even lead to feelings of euphoria.

        A number of 12-step recovery programs have prayer as their foundation.  The appeal to a Higher Power helps an individual to put his or her problems into perspective.  Prayer recognizes that the individual is not alone—that there is a greater Being guiding his or her life.  Prayer, in essence, can help individuals to cope when other methods—particularly drug or alcohol use—have failed.

       Surveys show that the vast majority of Americans believe in God, so prayer is not a foreign concept to them.  However, many Americans haven’t prayed in years.  They may be afraid of condemnation from God or from other people.  They may simply not know the words they should use.  They may even feel so unworthy that they cannot summon up the courage to pray.

        However, one advantage to prayer is that it can be picked up quickly.  If you find it difficult to pray, consider picking up a book on prayer from a bookstore or from a religious group.  You might even consider joining a prayer group or Bible study group in order to enrich your prayer life.  If you’re still having trouble, you might consult with a pastor to find some effective prayer strategies.

         The stresses of work and home can seem overwhelming at times.  As a result, a number of people find that they must take time out to pray in order to better handle the many challenges they face.  Prayer is like anything else—the more you do it, the more comfortable you become doing it.  Even if you don’t have a specific faith tradition, prayer can be a powerful weapon in your arsenal against stress.   If you start and end your day with prayer, you may be amazed at how your stress level seems to plummet.    

Pets Help Keep Stress at Bay

         You might be going through a rough time, such as the death of a loved one or a divorce.  The stress, at times, seems difficult to tolerate.  You want to find a way to deal with the stress effectively, but you’re uncertain of what your options might be.  Then, on your daily walk, you spot a dog, and you wonder if this is the stress-reliever you’ve been looking for.

       Psychologists tell us that pets can be quite beneficial to our mental health.  They can provide unconditional love in a time of uncertainty.  They can help to distract us from the problems of the day, giving us a new reason to go on living.  And it can be quite therapeutic caring for an animal. 

       One obvious advantage to owning a pet is companionship.  A dog or cat will always be at your heel, no matter what kind of tumultuous events you face in your life.  Animals tend to be content with very little, so you don’t have to spend a great deal of time trying to please your pet. 

       Just petting an animal’s fur can be a good means of reducing stress.  The feel of the fur can awaken in you memories of simpler times, when your stress level was much lower.  It’s possible that having a pet around could even reduce your heart rate or your blood pressure. 

       If you owned a pet when you were young, you should not be too stressed out about caring for an animal.  As long as you provide the basics—food, water, shelter, play time, and regular trips to the veterinarian, your animal should be happy and healthy.  If you decide to buy a dog, your regular walks with your canine companion can be quite therapeutic.  There is something so relaxing about walking a dog, especially on a crisp autumn day.  You might find that the walks help you to “clear your head,” making it easier for you to cope with your problems.

       When looking for a pet, you want your search to be as stress-free as possible.  Talk to friends and neighbors and see if they know of anyone who’s selling or giving away a pet.  You might also consult your local newspaper for ads for pets for sale.  You might also consider rescuing a pet from a pound.  It can be quite rewarding, knowing that you helped to save a life.

        If you don’t want to have to spend so much time caring for a pet, you might consider a cat, a canary, or even a goldfish.  Any pet can brighten your home, helping you to keep stress at bay.   You might find that your outlook brightens as soon as you bring a pet into your home.

       Say you’ve never owned a pet before.  You might initially be concerned about how well you will fare as a pet-owner.  In such a case, it’s helpful to educate yourself.  Check out books from your local library on pet care, or see if your local humane society offers informational packets.  The better educated you are, the more prepared you will be to be a pet owner. 

        If you live in an apartment that does not permit pets, you might consider pet-sitting at someone else’s home.  This can be a welcome break from your normal routine, helping to alleviate your stress.  You might also consider volunteering to walk a friend’s or relative’s dog.  You’ll experience the fulfillment of volunteering your time—and you’ll make a new animal friend in the process.     

       In time, you might find that your pet becomes a part of your family—a treasured companion in good times and bad.  You’ll learn to recognize your pets’ likes and dislikes, and you’ll probably forge a strong bond.  In time, you might decide to add another dog or another cat to the family.  Holiday time and other celebrations can become more festive with a pet in the house.  In addition, you should find that your stress level decreases a great deal, having a pet around to keep you company.  Just having a creature there to entertain you can be quite therapeutic.  You may be amazed at the changes you’ll undergo, as you become accustomed to being a pet owner. 

News Junkie Stress

        Perhaps you’ve been watching CNN religiously for its coverage of the war in Iraq.  Or maybe you spend hours glued to Fox News for its take on the U.S. Supreme Court nomination process.  You might surf the Internet, hunting for news.  Your radio might be turned to talk radio throughout the day.  You may also read as many as five newspapers each day in order to keep abreast of the current news.

       You feel as if you don’t want to go a single day without knowing what’s going on.  You feel out of the loop if there is a news event that you are not familiar with.  You know the talking heads on TV on a first-name basis, and you’re familiar with all the major news anchors.  Yet, at times, you feel as if you are on information overload.

      The desire to be informed is certainly an attribute.  In a democracy, we want citizens who are knowledgeable about major issues.  Knowing about current events can help you to protect your property, to improve your health, even to protect the lives of yourself and your family.  People who ignore current events altogether do so at their peril.

        However, being addicted to news can cause you a great deal of stress.   In addition to dealing with your own problems, you might feel as if you have to weigh in on every major issue of the day.  You might find yourself depressed by somber news, adding to your state of anxiety.  It can be particularly troubling hearing about a news event and feeling as if you’re powerless to respond.

       In order to determine whether you’re putting yourself under too much stress, consider taking a little quiz to determine if you are a news junkie.  Do you watch more than two hours a day of television news?  Do you read more than two major papers?  Have you foregone music radio for talk radio?  Are you on the Internet for more than an hour a day, searching for news headlines?

       If you answered “yes” to the preceding questions, you are in serious jeopardy of threatening your emotional and physical health through excessive stress.  While watching television or listening to talk radio is a passive experience, it can nonetheless take a toll on our nerves.  We might become edgy and feel high-strung.  We might find it increasingly difficult to concentrate because we are distracted by the news stories we see and hear about.  Our stress might even manifest itself in terms of increasing irritability.

       The point is, information overload can be a highly stressful experience.  Therefore, if you’re a diagnosed news junkie, you’ll need to do what you can to lessen your stress level.  There is a point at which seeking out news can become highly counter-productive.  Therefore, you need to take steps to protect yourself against excessive stress.

      To begin with, try to limit the amount of time you spend viewing cable news.  You might have noticed that the news is updated every half-hour.  Therefore, you can just watch the headlines at the top or bottom of the hour and get all the information you need about the top news stories of the day.  On occasion, you might want to tune in longer in order to hear in-depth reporting of a particular issue.  But try to limit your viewing time to an hour at the most.

     Also, try to cut the amount of time you spend on the computer hunting down news headlines.  In many cases, just knowing the headlines is enough.  You don’t necessarily need to know a minute-by-minute casualty count in order to form a viewpoint about your city’s crime prevention programs.  In addition, reading just a couple of major newspapers each day should provide you with enough information to have a good understanding of the major issues of the day.

       There is nothing wrong with wanting to be informed.  But taking it to the extreme can cause you unnecessary stress.  So, if the news becomes overwhelming, turn off the TV, disconnect the Internet, sit back and relax.  You can learn to be a reasonable news consumer without becoming over-anxious.  It may take some time at first to adjust to your new viewing schedule.  But once you become used to it, you may be amazed at how relaxed you feel.       

  

Nature: The Great Stress-Reliever

        We live in an age when stress seems to be around every corner, at every office.  The demands of modern life require us to be constantly “plugged in” through e-mail, cell phones, pagers, and Blackberry devices.  You might feel as if your senses are constantly being bombarded, both at work and at home.  As a result, stress might have led you to the breaking point.

        But there is a great universal stress reliever—one that is close to everyone.  Nature offers bountiful opportunities for relieving stress.  It might seem old-fashioned to “commune with nature,” but it can be incredibly cathartic, decreasing your stress level immeasurably.

         First, you must be willing to take the time to drink in nature and all its beauty.  Often, we feel overwhelmed by commitments—so overwhelmed, in fact, that we become guilty if we take time out for ourselves.  However, if we are to successfully combat stress, we absolutely must reserve time for stress-relief, and nature can be one of the best stress relievers available.

         Each season offers its own unique brand of stress relief.  In the autumn, we can be soothed by the multi-colored leaves on the trees, the crunch of leaves under our feet, and lovely azure October skies.  By experiencing the beauty of nature, we can become more relaxed and better able to take on life’s challenges.

        In the winter, we can take brisk walks through the snow, watching the flakes delicately float down to earth.  We can be energized by the brisk winds and frigid temperatures.  We can also gain a certain amount of confidence in battling the elements, helping to relieve our stress level.

        In spring, we can enjoy the true riches of nature.  We can experience the scent of flowers just beginning to bloom…the loveliness of plants that have survived winter’s scourge…and listen to the birds chirping in the trees.  Gazing at trees just beginning to bud can be incredibly soothing after a stressful day on the job.

       Meanwhile, in the summer, we can experience nature at its most vibrant.  We can enjoy the scent of the grass after the lawn has just been mowed…and watch the trees gently waving in the summer breeze.  We can revel in the sun’s rays, or enjoy the refreshment of a summer shower.  Just a few minutes in the outdoors can reduce our stress level dramatically.

       There are also a number of nature-related activities we can engage in in order to relax.  For instance, hiking offers a tremendous opportunity to see the splendor of nature up close and personal.  Skiing allows us to enjoy winter’s beauty, while a game of Frisbee can be a tremendous lift on a summer afternoon.  Because nature offers such a feast for the senses, enjoying the outdoors can bring a sense of calm and tranquility to our lives that few other things can.

        Some people have found a relaxing nature-related hobby in gardening.  Planting flowers, trimming bushes, and weeding can help to relax both the mind and the body.  Others have found that yard work can help to reduce stress.  Such activities as mowing the lawn, raking leaves, or shoveling snow can help to remove us from sources of stress, giving us a much-needed break.

          You may be so inspired by nature that you write poetry about the things you see and hear.  Such writing can be tremendously cathartic, especially when undertaken outdoors.  Lying in a chaise lounge under a tree, composing sonnets about flowers, can get your creative juices flowing—and lower your stress level in the process.

          You might be surprised how therapeutic nature can be.  It can re-awaken your senses, allowing you to see things you might have missed before.  It can demonstrate to you the beauty of creation and give you a renewed vitality for life.  It can provide you with a welcome sanctuary from the world of blaring stereos and non-stop TV chatter.  Even if you don’t consider yourself a nature lover, brief periods outdoors can give you a new sense of purpose.  With such a positive outlook, your ability to handle stress will be enhanced.  In essence, spending a few moments outdoors is like taking a mini-vacation from the rigors of your daily life.