...can be battled by using different relaxation techniques. There are various techniques that can be utilized to gain complete relaxation. This essay will review and explain several of these techniques and how they can be used to help battle everyday stress. Stress is a term that many people are able to relate with. Many people suffer from problems caused by daily stress, whether it is related to work or personal matters. Many stress-related problems can be managed by practicing different relaxation techniques. There are several relaxation techniques readily available to anyone in order to help deal with a variety of daily stress. One technique that is simple and quick to do is physical relaxation, including deep breathing and muscular relaxation. When you feel stress building, this method can help to rid you of the stress before it becomes overwhelming. You may have heard someone tell you before to take ten deep breaths, this is the process of deep breathing. Each subsequent breath helps to relax the mind and body. Muscular relaxation can be used in conjunction with deep breathing and is done by consciously tensing your muscles then relaxing them a few times in a row. Performing these steps together can help you to rid your body of acute stress. When you have stress that seems to escalate throughout the day, a great technique to practice is meditation. This requires a little more time than physical relaxation, but can be a great way to help rid...
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...Relaxation Strategies: Benefits of Yoga and Meditation in Relation to Stress Katherine I. Sharp Nova Southeastern University Relaxation Strategies Stress is a condition in response to a physical threat or psychological distress that triggers the body’s adaptive stress response which involves the physiological arousal of various body systems that may suffer from negative consequences depending on the duration and course of the stress reaction. The result of such a response to stress is physiological support for the body’s fight-or-flight response that includes an increase in heart rate, respiration, blood pressure, and serum cholesterol (Greenberg, 2013). As a part of the adaptive response to stress, various body systems such as the autonomic, cardiovascular, gastrointestinal, and immune systems may be affected (McEwen, Stellar, 1993). Research has shown that chronic stress is related to an increased risk of the development of cardiovascular disease, hypertension, coronary heart disease, tension headaches, migraine headaches, backache, cancer, rheumatoid arthritis, and ulcers. “Given the negative impact of stress at intrapersonal and somatic level, it is important for healthcare professionals to master a repertoire of stress management techniques” (Varvogli, 2011, p. 75). Yoga Yoga is an old Indian practice that fosters mental and physical awareness creating a mind-body connection that allows one to engage in conscious breathing coupled with...
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...Relaxation Name: Institution: Course: Tutor: Date: Introduction The body and mind are interconnected such that proper functioning of the two cannot be achieved when either or both of them are too tired, stressed or simply un-relaxed. This paper discusses a relaxation process of the body and mind connection as applied on a friend. This friend, William is his name, is a college student who also works part-time in an accounting firm. William has lately complained how he is stressed both at school and at work, how he barely finds time to catch up with friends, how is often overworked and trying to balance his daily schedule. This is a guide to William on how he can engage in the process of relaxation for 20 minutes and get his energy and a relaxed body and mind back. 20-Minutes Relaxation Process “Relaxation is a state in which there is no movement, no effort, and the brain is quiet”(Lasater, 2011,p. 5). William’s case needs just that, that is,he needs to be at least in this state for him to feel stress free and free from the tight schedule he undergoes every day. This 20-minute guide to relaxation was applied to William one evening after coming from school and before going to his part-time work. The process is commonly known as Progressive Relaxation (PR) and was popularly applied by Bourne (1995) in his study of anxiety and phobia. PR basically aims at relieving the mind and body from anxiety and stress by quieting the mind and relaxing the body muscles...
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...Brooke Bohinski January 24, 2012 English 101 Process Analysis Essay Sit Down and Relax Do you ever get the chance to just sit down and take a deep breath? Well many people say they never get that chance between school and work, but guess what? You finally have the weekend off and you can do whatever you want. Take the time to relax. The most relaxing weekend is the one that you just sit down and do what you like, such as spending time to yourself, outdoors or with people you love. People go to great lengths to relax, however relaxing can be as simple as an enjoyable weekend with no responsibility. First thing in the morning take a long, hot shower or bath to wake you up. You should get out and put on your most relaxed clothing, such as sweats or whatever you prefer to be comfy in. Almost all people wake up hungry, so after getting cleaned you need to fix something hot for breakfast, whether it is pancakes, waffles or just a fried egg. Next comes everyone’s favorite, sit down and watch either your favorite movie or the three episodes of your favorite TV show that you haven’t watched in over a month due to studying all night. After that get Facebook and check up on the latest gossip. By then anyone would be hungry so just fix something simple but good. Popping a pizza in the oven is something simple and good. After eating, you could go outside and enjoy the nature. It can be sunny, storming or snowing but either way you could enjoy them all. Sitting inside listening...
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...Nursing Student Study Plan Student _______ ____________________________ Course ____ ______________________________ Date_______________________________ | | | | |Problem Area |Steps to Be Taken |Solutions | | | | | |1. Improvement of academic preparation |1.Creating the list of short-and long-term |1.Identifying the list of goals I want to | | |realistic goals |accomplish today, tomorrow, next month, in the | | | |future | | | | | | | |2. Deciding what study pattern worked best for me | | |2.Creating a plan for preparation ...
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...training and performance, will vary for individuals. It will also vary depending on the nature of the activity. Psychological strategies can play an important part in emotional and possibly spiritual recovery by assisting in recovery of concentration, lifting motivation and decreasing anxiety levels. Athletes may experience positive and negative motivation or most likely a combination of both. These will occur partly because of the normal human emotions of the athlete and partly because they will be encouraged by significant others such as coaches, parents, team mates, fellow competitors, and the media. Strategies athletes can use to enhance motivation and mange anxiety include concentration/attention skills, mental rehearsal, visualization, relaxation and goal setting. Concentration and attention skills allow the athlete to focus on the task at hand and ignore other distractions. Concentration can be improved through training that emphasizes the process rather than the outcome. When an individual focuses on the process, they give attention to technique and try to understand why. For example if a marathon runner doesn’t make the finish line as they are focusing on the outcome that places importance on the result, the success or otherwise of the win. Athletes need to know what to focus on at a particular time and be able to adapt to changing situations. For example, a runner may need to focus on finishing the race and exclude all other distractions, however, at other times; they need...
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...Mercedes Harris Professor Nguyen English 1302-63460 24 January 2015 Relaxation on the beach One of the most interesting things that happen to me was going to Galveston, Texas. I usually like to try and visit all types of places. However, Galveston was completely different than any other place that I had ever been. I was so weird to see a place that was below sea level at some spots and above it to where you could see it in other. It is a beautiful beach there, I loved looking into the ocean and actually relaxing and being able to look out and see all the different types of activities that people do. I can remember the one other time I went to a beach it was completely different the sand was dirty and it has so much debris in it that was never cleaned up. However this time it was not any trash on the beach there were people who were actually surfing on the waves and lying on the beach sunbathing. It was so surreal it was like watching a movie that we have all seen as children about what an actual beach looks like. It was even more amazing that I was there to watch a dance competition for a group of young ladies who are beyond talented and I am proud to say that I know them personally. Personally, I have always thought of the beach as my hideaway spot that I would love to run away to if I was ever stressed or lost or scared. I feel that would be the place to take my mind off it and even just give me a chance to actually think about the best way to handle what is going...
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... Environment is a major factor in causing stress and tension in all of us often without our knowledge. Noise can throw the body and mind out of synchronization and make concentration difficult. Studies have shown “that music which goes against the body’s natural rhythm - the heartbeat - induces a type of stress that even babies in the womb react to by kicking the mother’s tummy.” (“Heighten”). On the other hand music that fits with the bodies natural heartbeat causes relaxation and allows the mind to focus better and get into a flow zone, absorbing knowledge at a greater rate. (“What”) Weather and pollution can also cause stress we may not even notice. (“Stress”) You know the feeling. It is a cloudy hazy day outside and you can not seem to motivate yourself to do anything. Going out feels like a huge chore and all you want to do is sit at home and be lazy. Studying and doing anything productive is out of the question. The reason is that your body is reacting to the stress the weather is causing. Relaxation techniques can counter this lethargy. (“Stress”) Don’t let the weather make you lazy, get out and do something constructive, you will feel better and be able to focus and make learning much easier. Traffic and crowding (“Stress”) are well-documented causes of stress as well. Many of us have heard of cases of road rage. Finding parking at the mall during the holiday season is...
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...Functions of Music Music therapy Music therapy is a treatment method that involves using music to enhance health. There are many different approaches to music therapy, including creating music, listening to music, and talking about music. Although music therapy is often used to promote mental and emotional health, it may also help improve quality of life for people coping with physical health conditions. . In the 17th century, the scholar Robert Burton's The Anatomy of Melancholy noted that music has an "excellent power ...to expel many other diseases" and he called it "a sovereign remedy against despair and melancholy." What Does Music Therapy Involve? A music therapy session may incorporate a number of different elements, such as making music, writing songs, or passively listening to music. While music therapists often aim to foster the patient's emotional expression, there can be many other different goals in a music therapy session. These goals include relief of stress or anxiety, improvement of mood, and enhancement of quality of life for people dealing with illness. Research shows that patients do not need to have any musical ability to benefit from music therapy. Benefits of Music Therapy Here's a look at some key study findings on the health effects of music therapy: 1) Music Therapy and Depression Music therapy may help some patients fight depression, according to a review published in 2008. Researchers sized up data from five previously published...
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...Organizational Trends MGT/307 Organizational Trends In today’s society and the faced paced atmosphere, companies are looking at the most efficient, cost saving, quality way to run their business. Incorporating work teams to solve problems and to accomplish goals are utilized in various organizations to increase productivity and streamline production issues quickly as well as increase motivation in workers. Companies must also be adaptable to the change and prepare to continually change to maintain success. With the strive to increase productivity, drive down cost, and stay current on new technologies, leadership, and workers alike find stress slowing them down. Organizations are promoting healthy mental exercises and practices to maintain happy employees as well as high motivation and production. Characteristics of High-Performance Workplaces A high-performance team or a group of individuals who commit to work together for the same goal have formed a strong base of productive communication and most always achieve astonishing results together. These high-performing teams are highly dedicated, and in return can experience less stress. Dr. TC North, who is a CEO and founder of Catalyst High Performance, coach’s leaders in taking their teams from average to high-performers and has come up with nine characteristics of high-performers in the workplace. Dr. North’s nine characteristics include willingness to fail in order to succeed. According to Dr. North this is one of the...
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...endless study and work in the day, and our career and family responsibilities will always be demanding. However, the good news is that stress can be managed. The simple realization that you are in control of your life is the foundation of stress management. Managing stress is all about taking charge of your thoughts, emotions, schedules, and the way you deal with problems. Stress is not always bad. Eustress can be beneficial; however, more times we are suffering from distress which causes health consequences, affecting the immune, cardiovascular and neuroendocrine and central nervous systems, and takes a severe emotional toll. For this stress management plan, I’ll go through five main aspects which are nutrition, exercise, rest and sleep, relaxation, and developing hobbies to help manage daily stress. Nutrition Stress and nutrition have always been linked. Well-nourished bodies are better prepared to cope with stress. Eating well through the day is my first stress dealing strategy. Start right with breakfast. There are a lot of times I do not feel hungry or do not have enough time to cook a nutritious breakfast in the morning. Usually I just end up with grabbing a piece of bread with a slice of turkey or ham, and then hurry to class. According to the research, breakfast is considered as the most important meal of the day; it helps to kick start metabolism for the day and also helps to stabilize blood sugar levels which will in turn reduce stress. So instead of waking up my...
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...CAUSES & SYMPTOMS OF STRESS MY OPINION For many people, stress is so commonplace that it has become a way of life. Modern life is full of hassles, deadlines, frustrations, and demands. Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price. The events that provoke stress are called stressors, and they cover a whole range of situations everything from outright physical danger to making a class presentation or taking a semester's worth of your toughest subject. But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life. The body does not distinguish between physical and psychological threats. When you’re stressed over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be on most of the time. The more your body’s stress system is activated, the easier it is to trip and the harder it is to shut off. Long term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke...
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...Understanding Stress SYMPTOMS, SIGNS, CAUSES, AND EFFECTS | | |Share|RSS | [pic] Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price. If you frequently find yourself feeling frazzled and overwhelmed, it’s time to take action to bring your nervous system back into balance. You can protect yourself by learning how to recognize the signs and symptoms of stress and taking steps to reduce its harmful effects. What is stress? The Body’s Stress Response When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action. Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand. Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body's defenses kick into high gear in a rapid, automatic process known as...
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...is a technique that is very minimal in cost because it can virtually be done anywhere and will enable employees to benefit on a personal level as well as a professional level. People who visualize their future will develop less or no resistance to changes that correspond to their visualizations. Visualizations create positive energy, inspiration and focus. (Kerklaan, 2011) In this paper I will provide an analysis of how I would have possibly responded to other stress management techniques along with their personal effectiveness while ranking them techniques. How do you think you would have responded to other stress management techniques? Ranked in order of personal effectiveness: Visualization Deep Breathing Progressive Muscle Relaxation Mediation Yoga Massage Therapy Hypnosis Visualization- I believe that visualization is a very effective stress management technique. This method has proven benefits related to workplace, family and personal stress for individuals. Visualization is a method that be done anywhere at any time making it effective for all individuals to be benefit from. The cost and time investment is minimal for an individual to utilize this method of stress management; typically just requiring a quiet place and about 15 to 20 minutes. Deep Breathing- This is a great technique that is very effective for stress...
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...You come up to stand in front and your heart begins to race. Your eyes dart about frantically as if look for an escape route. You swallow your saliva trying to moisten your parched throat. You try to ignore the piecing stares around you but your palms sweat and your hands shake. You close your eyes trying desperately to get a hold of yourself. You inhale loudly and opened your eyes to face your doom. Good morning to my teacher and fellow students, today I want to inform you on speech anxiety. What is speech anxiety? Glossophobia or speech anxiety is the fear of public speaking. Speech anxiety can range from a slight feeling of “nerves” to a nearly incapacitating fear. Some of the most common symptoms of speech anxiety are: shaking, sweating, butterflies in the stomach, dry mouth, rapid heartbeat, and squeaky voice. Although it is often impossible to completely eliminate speech anxiety there are a variety of ways to deal with it and even make it work to your advantage. Experiencing speech anxiety is normal. Nearly everyone gets nervous when they have to give a speech or a presentation, even experienced speakers. The speakers that look relaxed and confident have simply learned how to handle their anxiety and use it to enhance their performance. Most of your anxiety is not visible to the audience. You may feel like you are shaking uncontrollably but people in the audience probably cannot even tell. Gain confidence from the fact that you are the only one who knows how nervous...
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