THE SCIENCE OF RELAXATION AND STRESS

SIT BACK, RELAX, YOU'RE GONNA BE HERE A WHILE: THE SCIENCE OF RELAXATION AND STRESS Did you know that stress is actually an important part of human evolution, and it helped our ancestors survive? The release of adrenaline brought about by an impending attack from a large carnivorous animal, for example, helped our ancestors prepare for fight or flight, and this kind of stress still benefits us today. But the modern world has brought about continuous stressors our bodies weren't made to respond to. Eustress vs. Distress VS. Remember, not all stress is bad, and everyone has unique tolerance to various stressors. The key is to know your own tolerance by knowing the negative signs that stress has reached its tipping point for you. Distress is "bad stress." Eustress is Eustress "good stress." Distress Level of Stress Stress TYPES OF Acute Stress is short-term stress brought about by specific events you must react to. It can be a helpful, motivational force and it can be thrilling in small doses (eustress), but too much is exhausting (distress). Examples of acute Chronic stress is long-term distress caused by repeated stressors. Chronic stress can become such a routine part of life that sufferers stop noticing it and accept it as normal. Examples of chronic stressors: stressors: Riding a roller coaster An overly demanding job An unhappy home life Taking a test Dodging a car accident Prolonged financial problems Asking for Difficulty in school a raise 43% 75% to 90% of adults in the U.S. suffer adverse health effects caused by stress. of all doctor visits involve stress-related disorders and complains. $300 E annually in medical bills and lost productivity. Stress costs Americans over billion THE EFFECTS OF Chronic Stress Without any relief or relaxation, can lead to: Headaches Chest pains Sleep loss Increased blood Upset stomach pressure Increases the risk of: Heart disease Heart attack Stroke by 40% by 25% by 50% Causes muscle tension as a Can reduce your brain's grey, matter, literally shrinking reflex reaction to guard the body against potential pain and injury. your brain! Forces muscles to be in a constant state of tension, leading to various issues. For example, migraines and tension headaches are associated with chronic tension in the: Head Neck Shoulders THE Relaxation Response The relaxation response is a state of deep rest designed to change your physical and emotional responses to stress. Anxiety The response can reduce stress and Diabetes counteract effects o Hypertension of stress, like: Studies show that Immune function the relaxation Insulin secretion response also alters genes involved in: O Energy metabolism While also suppressing pathways that control the activation of the protein that plays a role o Cancer Stress o Inflammation in: THE BENEFITS OF Relaxation Lowers blood Slows your pressure breathing rate Increases blood flow to Boosts muscles memory Boosts Reduces confidence muscle RELAXING: tension Reduces Improves fatigue mood and concentration METHODS TO De-Stress Meditation 1 Elicits the relaxation response and strengthens your mind against stress Sit comfortably and close your Ignore any distracting thoughts. eyes. Focus your attention on a positive mantra, either spoken out loud or thought silently. Sync your breathing with your mantra. Deep breathing 2 Slows heart rate and lowers blood pressure Sit up straight with your eyes closed. Inhale through your nose, breathing from your diaphragm, not your chest. You should feel your stomach inflate. Place your hand on your stomach. Exhale slowly through your mouth. Decompress and reduce muscle tension Use a foam roller or tennis ball to massage away your tense muscles. Place a warm heat wrap around your neck and shoulders, relaxing the muscles in your face, neck, chest, and back. Try a zero-gravity chair, which distribute a person's weight across the chair in a reclined position, leading to feelings of weightlessness. Get active Exercise releases feel-good chemicals and helps your • body work out the stress. Yoga, taking a few flights of stairs, and stretching exercises all ease tension and anxiety. 5 Hearty laughter Laughter lowers cortisol, your • body's stress hormone, while boosting endorphins. Laughing also stimulates circulation and relaxes muscles. In the long term, laughter • improves your immune system, relieves pain, and increases personal satisfaction. 6. Be grateful Being grateful for what you have cancels out negative thoughts. Celebrate accomplishments and savor good experiences. Keep a gratitude journal to list out everything that you're grateful for in your life. 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