Relaxation Techniques for Relief of Anxiety & Stress

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Women with increased levels of anxiety and nervous tension often need to develop more effective ways of dealing with day to day stresses the minor everyday pressures that women with a healthy emotional balance handle easily but that can be overwhelming for women whose anxiety responses are easily triggered. Such stress can include riding in an elevator, being in crowds, going to the dentist, or any situation, place, or person that sparks a woman's emotional charge. Often these charged issues evoke anxiety, fear, or upset feelings. Moreover, significant lifestyle changes death of a loved one, divorce, job loss, financial problems, major changes in personal relationships can be almost impossible to handle when a woman is already feeling anxious and tense. Being unable to cope with stress effectively can also damage a woman's self esteem and self confidence. A woman with anxiety episodes may feel a decreasing sense of self-worth as her ability to handle her usual range of activities diminishes. Life stresses themselves don't necessarily change, so how a woman copes with them can really make the difference. How Stress Affects the BodyYour emotional and physical reactions to stress are partly determined by the sensitivity of your sympathetic nervous system. This system produces the fight or flight reaction in response to stress and excitement, speeding up and heightening the pulse rate, respiration, muscle tension, glandular function, and circulation of the blood. If you have recurrent anxiety symptoms, either major or minor lifestyle and emotional upsets may cause an overreaction of your sympathetic system. If you have an especially stressful life, your sympathetic nervous system may always be poised to react to a crisis, putting you in a state of constant tension. In this mode, you tend to react to small stresses the same way you would react to real emergencies. The energy that accumulates in the body to meet this "emergency" must be discharged in order to bring your body back into balance. Repeated episodes of the fight or flight reaction deplete your energy reserves and, if they continue, cause a downward spiral that can lead to emotional burnout and eventually complete exhaustion. You can break this spiral only by learning to manage stress in a way that protects and even increases your energy level. Techniques for RelaxationMany patients have asked me about techniques for coping more effectively with stress. Although I send some women for counseling or psychotherapy when symptoms are severe, most are looking for practical ways to manage stress on their own. They want to take responsibility for handling their own problems observing their inadequate methods of dealing with stress, learning new techniques to improve their habits, and then practicing these techniques on a regular basis.
I have included relaxation and stress reduction exercises in many of my patient programs. The feedback has been very positive; many patients report an increased sense of well being from these self help techniques. They also note an improvement in their physical health. This chapter includes fourteen stress reduction exercises for women with anxiety. They will take you through a series of specific steps to help alleviate your symptoms. The exercises will teach you the following helpful techniques: focusing and meditation, grounding techniques (how to feel more centered), exercises that help you to relax and release muscle tension, erasure techniques (how to erase old programs), healing the inner child, visualizations, and affirmations. These techniques will help you cope with stress more efficiently, make your thoughts more calm and peaceful, and help you learn to relax, while you build self esteem and self confidence. Try them all; then decide which ones produce the greatest benefits for you. Practice these on a regular basis.(Susan M. Lark M.D.)