Psychology of Fear, Anxiety, Stress, Anger

Stress & Spirituality

by: Tanja Gardner

Stress & Spirituality � How Spirituality Affects Stress Levels

Take a moment to close your eyes and think about what a �spiritual� person looks like. Whether you see them as sitting lotus-style in saffron robes or speaking emphatically from a pulpit, I�d bet one thing you won�t see them as is �stressed�. Relaxed� serene� beatific. These are all adjectives we associate with the super-spiritual. But stressed? Kind of defeats the purpose of all that spirituality, doesn�t it?

I�m going to take a moment here to make the all-important distinction between religion and spirituality. Different people have different definitions of each, but for the purposes of this article, it�s important to be clear about what I mean by each term. A religion is a codified set of beliefs and practices shared by adherents. Spirituality, by contrast, is about an individual�s relationship with Spirit (however they might see it) and their connection with their own spiritual aspect. Please note that the two concepts can co-exist, but that religion doesn�t have to be spiritual, and equally, spirituality doesn�t need to be religious.

In this article, I want to focus on spirituality, rather than religion. If you do follow an organised religion, feel free to apply the information to your own spiritual path. If not, I invite you to keep in mind the difference between religion and spirituality as you read. This is because there�s a great deal of evidence that a healthy spiritual belief system can both help lessen the impact some of our stressors have on us, and deal with the consequences of our stress responses. The first half of this article covers some of the suggested reasons for this, while the second (which will appear in the next issue of Optimum Stress News) explores how we can use this link to help with our stress management.

SUPPORT NETWORKS

Most stressors seem bigger and more difficult to deal with if we�re feeling isolated and as though we�re dealing with them alone. Knowing that we belong to and can connect with a group of people who care, and who can offer solace, strength and possibly even solutions, can do much to offset that feeling. And interestingly enough, that sense of belonging doesn�t necessarily have to be to a group of people. If we see the natural world as something we can interact with, or Spirit or our Higher Selves as beings with whom we can talk, then they can become part of our support just as much as actual people could.

PERSPECTIVE

In the thousand and one things we all have to do to keep up with the demands work, study, family, and friends; problems that would seem fairly minor if they attacked us one-by-one can seem unbearably huge. At such times, believing in something bigger than ourselves (or bigger than the day-to-day self who has to deal with all of these problems) can sometimes help to shrink our stressors back down to something approaching a manageable size.

MEANING

It�s a hard thing to accept when we�re going through tough periods, but it�s not the things that happen to us that upset us. What upsets us is the meanings we give those events. For example, if I�ve just failed a job interview, it�s not actually failing the interview that�s upset me � it�s all the things I�ve made it mean. Perhaps, in my mind, it means I�ll never get a job, that I�m just no good at interviews, that I�ll always be broke, or even that I�m a useless person in all areas of my life. Whatever it might be, unless I had my heart set on that specific job, it�s unlike to just be the interview results. When this happens, a sense of spirituality can help me to look for positive meanings in seemingly negative events � enabling me to ask what I can learn, or how I can grow stronger, instead of asking why it�s always me that gets dumped on.

SPACE & STILLNESS

Something most spiritual systems emphasise is the need for time spent by ourselves in quiet and stillness. In this still space, our minds - weary of thoughts rushing around at breakneck speed � can find rest. The time alone can be spent meditating, praying, or just listening and appreciating what is there around and within us in that given moment. The form doesn�t matter � whatever is right for you is what�s right for you. It�s the peace and respite we�re accessing � the simple �time out� that makes this so helpful for stress management.


These are just four of the possible suggested ways that developing a personal spirituality can help in keeping our stress at optimum levels. In Part 2, we�ll look at how we can start to develop the kind of spirituality that�s true to our own individual values, and how to make use of it as a tool for managing stress. If you have any questions or comments on the first half of the article, please don�t hesitate to contact me. Otherwise, until the next issue, may every day bring you closer to your optimum life.

Breathing And Relaxation Techniques To Sleep Better...

by: George Lesco

There are many breathing and relaxation techniques that you can learn to use to promote relaxation and relieve stress. The deeper and slower that you breathe the more relaxed and sedated you will become.

Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. Relaxation techniques will help your body to wind down and prepare for the sleep cycle.

Try this breathing technique when you first get into bed:

1.Take a deep breath.
2.Breathe in through your nose and visualize the air moving down to your stomach.
3.As you breathe in again silently count to four.
4.Purse your lips as you exhale slowly.
5.This time count silently to eight.
6.Repeat this process six to ten times.

The results of this breathing technique are immediate. You will feel your shoulders and arms relaxing. Your chest will feel less constricted and you will feel less stress and tension.

Practice this breathing technique on a daily basis so that it becomes a natural routine for you and helps to induce natural sleep.

As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises. The goal is to relax your mind and let your body unwind and surrender to sleep.

Try the following relaxation exercise before you get into bed:

1.Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward.

2.Close your eyes and concentrate on every part of your body.

3.Begin at the top of your head and work your way down to your toes.

4.Start by feeling your forehead tense, then your eyes, face, and jaw.

5.Tense and release each muscle group, such as your shoulders and neck.

6.Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes.

7.Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.

8.Stretch slowly before standing.

The above exercise will tell your body and mind that it is okay to settle down, leaving behind thoughts of worry, fear, and stress.

There are many more techniques and exercises available to promote deep breathing and relaxation. You will have to find what method works best for you.

Your goal is to recognize that deep breathing and concentrated relaxation are tools available for you to achieve natural sleep.

Breathing And Relaxation Techniques To Sleep Better

by: George Lesco

There are many breathing and relaxation techniques that you can learn to use to promote relaxation and relieve stress. The deeper and slower that you breathe the more relaxed and sedated you will become.

Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. Relaxation techniques will help your body to wind down and prepare for the sleep cycle.

Try this breathing technique when you first get into bed:

1.Take a deep breath.
2.Breathe in through your nose and visualize the air moving down to your stomach.
3.As you breathe in again silently count to four.
4.Purse your lips as you exhale slowly.
5.This time count silently to eight.
6.Repeat this process six to ten times.

The results of this breathing technique are immediate. You will feel your shoulders and arms relaxing. Your chest will feel less constricted and you will feel less stress and tension.

Practice this breathing technique on a daily basis so that it becomes a natural routine for you and helps to induce natural sleep.

As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises. The goal is to relax your mind and let your body unwind and surrender to sleep.

Try the following relaxation exercise before you get into bed:

1.Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward.

2.Close your eyes and concentrate on every part of your body.

3.Begin at the top of your head and work your way down to your toes.

4.Start by feeling your forehead tense, then your eyes, face, and jaw.

5.Tense and release each muscle group, such as your shoulders and neck.

6.Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes.

7.Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.

8.Stretch slowly before standing.

The above exercise will tell your body and mind that it is okay to settle down, leaving behind thoughts of worry, fear, and stress.

There are many more techniques and exercises available to promote deep breathing and relaxation. You will have to find what method works best for you.

Your goal is to recognize that deep breathing and concentrated relaxation are tools available for you to achieve natural sleep.

A Simple Tip For When You're Stressed

by: Jane Thurnell-Read

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This is a fantastic tip from Touch For Health to help you when you're stressed, angry, anxious or upset. Try holding your frontal eminences. These are bumps on your forehead that many people hold instinctively when they're upset.

For those of you who don't do this naturally, let me help you locate them. Feel up from the middle of your eyebrows going towards your hairline. Your forehead comes outwards before it curves back in towards the hairline. Hold your forehead at the points where it is furthest out - about 3cms (1.25 inches) above the middle of each eyebrow.

While you hold these points think about the stressful event. It can be something that has already happened, something that is about to happen, or something you fear may never happen! Gradually you should find that the stress lessens.

You can use it for small things, but you can also use it for more traumatic events too. If the thoughts/images are too overwhelming initially, imagine you are watching it on a TV - you can always switch it off if becomes too stressful - you're the one in charge. You can watch it in black and white if that feels easier too. Use it to defuse anything that you feel anxious, stressed, angry or fearful about.

You may want to do it several times covering different aspects of the problem. You can do them one after the other, or at different times, whichever feels best for you.

As you hold the points and think about/imagine the event, you will probably start to feel calmer - you may even find that you start to feel a little bored thinking about this scenario that previously stressed or angered you so much.

Why does it work?

These particular points on the forehead, known as frontal eminences, are reflex points with connections to the central meridian (involved with the brain), the stomach meridian (and your stomach often churns when you're anxious or angry), and the bladder meridian (trips to the loo/bathroom are often necessary when we're apprehensive).

I recently explained this self-help technique to a business colleague - a keen mountain biker who'd had a serious bike accident at 30 miles an hour and had broken his skull and collar bone. His bones had mended, but he was now sometimes fearful of the sport he loved.

This is what he wrote to me later:

"I don't know how to thank you enough for the technique you described to me over the phone the other day, it helped me enormously!"

The following week he sent me this message:

"Your tip worked once again last night - went out (in the pitch black with my Light&Motion 'daylighter' light) and did some serious single-tracking and downhilling!!! I never thought I'd be doing that again - ever! Thank you so much!!!!!!!!!!!!!!! It was brilliant!!!!!!!"

It may be hard to believe that something this simple could be effective in removing anxiety and stress, but try it and see.