Managing your Stress

Believe it or not, you need stress in your life. Research shows again and again that healthiest and most productive people are not those that avoid stress, but those that learn to manage stress in their lives. Stress stimulates your physical and mental performance,so rather than trying to eliminate your stress, you want to find ways to keep it at an optimal level so it becomes a positive force in your life.

Fight or flight

To appreciate why massage is so effective in fighting stress, it is important to understand what is known as the stress response. Stress begins with an event that places some sort of demand on you. In your mind you evaluate that event to decide whether it may be potentially harmful to you either physically (your body) or psychologically ( your self esteem ). If your brain decides that there is a possibility of harm, it initiates a stress respond. This response is also called a fight or flight response because it causes the same bodily changes that allowed our ancient ancestors to fight or flee from predators.

All the physiological changes that happen in your body with this response occur for one reason only : To prepare your body for one physical action. Your muscles tense in preparation for activity. Your heart rate and blood pressure increase to get blood to your muscles. To deliver oxygen to your muscles, your breath becomes quick and shallow. Your digestive and reproductive system shut down to conserve energy. Hormones are released to keep you awake and alert. Fats and sugars are released into your bloodstream for energy.

Unfortunately, fighting or fleeing are rarely useful ways to deal with the stresses we commonly face, like money worries, relationship problems, or troubles with co-workers. Because we don't respond with the physical action, our bodies don't feel as though the problem was resolved and we continue to store the stress in anticipation for action.

With constant pressure, your stress never ends. Your body and mind are not sure whether it is safe to slow down and unwind. As a result, the stress, in a sense, builds up in your body. You get caught in a self-perpetuating cycle of stress in which you become less and less able to relax. Tension terns into chronic headaches, or perhaps neck, shoulder, and back pain. You may not be able to sleep well which leaves you feeling so
fatigued that you have little energy to deal with your problems effectively. You may also find that it takes very little to trigger another stress response. It becomes difficult to cope with even small stresses and even taking time for recreational activities becomes burdensome.

YOUR STRESS CHECKLIST
Give yourself one point for each Yes answer.

The closer your score is to 12, the higher your stress level. If you rate 6 or more, it's time to start managing your stress better.

Massage to the rescue

When you're under severe or chronic stress, massage can be a fast and effective way of breaking the vicious stress cycle.

Massage triggers a relaxation response. This response counters the stress response and promotes various restorative processes. As the massage progresses and the relaxation response kicks in you'll find that your breathing deepens.

Your heart rate and blood pressure decrease. Muscles start to relax as tension is gently kneaded out of your muscles. Painful sensations gradually subside. Your mind is also affected as you focus on the pleasant sensations and break the cycle of mental distress. Studies show that anxiety and depression decrease and your mood improves, possibly through the release of hormones called endorphins.

Although the relaxation effects of massage are immediate, the real benefits come when massage is used on regular basis. Research has demonstrated that as you experience with increases, the effects become more pronounced and more long lasting. Repeatedly experiencing feelings of deep relaxation with massage helps you recall those feelings of relaxation through your daily activities. Massage also makes you more aware of sensations in your body allowing you to notice more subtle signs of stress and tension. Heed these early warning signs and you can take control of your stress before it gets out of control.

Blow your tension away

When you don't have time to see your massage therapist, you can use your breath to help you release tension. When under stress, your breathing typically becomes fast and shallow. You breathe from your chest instead of taking deep relaxed breaths from your abdomen. This heightens your stress and causes unwanted tension through your neck and shoulders. You can break this pattern by using deep breathing, or diaphragmatic breathing as it is sometimes called. As you do this diaphragmatic breathing you will feel the tension releasing from your back, neck, shoulders and chest. As your breathing becomes more relaxed your mind will relax and you'll feel less stress and anxiety.

To learn how to do this, place one hand on your chest and the other on your abdomen and follow the instructions that accompany the illustrations. You can do this either sitting or lying. Focus on the sensations you are feeling in your body as you breathe. Repeat this sequence six to eight times. If you start to feel light headed stop immediately. Practice this several times a day. If you do this exercise when you are relaxed, it will
be much easier to perform when you are feeling
stressed.