-IBIS-1.7.6-
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patient handout (integrative)
Stress Reduction
Integrative Therapies
Definition
Stress Reduction
Stress involves the body's normal response to changes or disturbances in the environment. When there is a loss of control or a threatening situation, hormones are released to help you adapt to and deal with the situation. Typical sources of stress include exposure to extreme heat or cold, experi-ences that elicit strong emotions, ingestion or inhalation of hazardous substances, infections, injuries, and physical or emotional strain.
If there is extreme or long-lasting stress, the body's regulatory systems get disrupted. Changes during aging, pregnancy, and adolescence also disrupt the system and may diminish the body's ability to deal with stress effectively. Stress may contribute to a long list of diseases such as asthma, immune deficiency diseases, colds, high blood pressure, depression, cancer, heart disease, ulcers, stomach and menstrual problems.
Some signs of stress are constant tiredness, mood swings, inability to concentrate, lack of excitement and motivation, feeling nervous and anxious, weakness, and insomnia. Other symptoms include sweaty palms, headaches, diarrhea, constant hunger, nightmares, allergic reactions, loss of appetite, and becoming accident prone.
If your symptoms are becoming progressively worse or stress is threatening your ability to function effectively, consult a physician. Even if your symptoms are not severe, a general physical examination may be a good idea.
THE FOLLOWING SUPPLEMENTS ARE USED FOR STRESS AND CAN BE TAKEN ON A LONG-TERM BASIS:
1. Vitamin C 1,000 to 4,000 milligrams a day. Lower the daily intake if diarrhea occurs. People with kidney stones should not take more than 2,000 milligrams a day.
2. B-complex vitamins 50 milligrams, 2 times a day.
3. A multivitamin taken daily according to the product label. Choose a brand free of sugar and artificial ingredients.
4. Zinc picolinate 15 milligrams per day.
5. Pantothenic acid 100 milligrams per day.
6. Calcium 500 to 1,000 milligrams per day. Calcium is depleted during times of stress.
7. Magnesium 400 milligrams per day.
A DIET CONDUSCIVE TO STRESS REDUCTION INCLUDES:
1. Maintaining an overall healthy diet. Use fresh foods as close to the natural state as possible, avoiding prepackaged and processed foods. Eat daily servings of leafy green vegetables, whole grains (such as brown rice and rolled oats), fresh fruit, and proteins with a mini-mum of animal fat. Drink at least 8 cups of fluids daily. For more information, refer to the article on healthy diet.
2. Nutritional yeast 3 to 6 heaping tablespoons per day over food or blended with milk or juice.
3. Increase your intake of potassium-rich foods such as fruits, vegetables, and molasses. Eat at least 3 to 5 servings of these foods per day.
4. Use salt in moderation and avoid oversalting your food.
5. As much as possible, avoid sugar foods such as candy, cake, cookies, and soda pop and refined carbohydrates such as white rice and white flour products. Concentrated sugar foods can cause tiredness, anxiety, and changes in mood.
6. Decrease or eliminate consumption of caffeine, found mostly in coffee, black tea, chocolate, and some over-the-counter medications. Caffeine use can make stress worse. It can bring on nervousness, irritability, and depression, as well as overstress the adrenal glands, which are so essential in dealing with stress.
HERBS USED FOR STRESS:
Ginseng Root extract 1 standard dose twice daily, according to the product label. This can help you better withstand stressful conditions. Ginseng and vitamin C should be taken at separate times of the day.
Kava-Kava: 400-600 milligrams, twice a day.
PHYSICAL THERAPY MEASURES FOR STRESS INCLUDE:
1. Regular exercise This helps in coping with stress and reducing stress related diseases. At least 30 minutes, 3 to 5 times per week should be engaged in physical exercise that will get your heart working vigorously. Brisk walking, aerobics, swimming, tennis, and racquetball are all excellent forms of exercise.
2. Therapeutic massage can help relieve tension and induce relaxation. Look for a certified massage therapist in your area.
3. Saunas and steambaths are recommended to relieve tension and cleanse the system. Your local YMCA or health club usually has these available. Do not use them if you suffer from high blood pressure or heart disease.
OTHER STRESS MANAGEMENT MEASURES INCLUDE:
1. Get adequate rest and take naps as needed.
2. Take time each day to totally relax and relieve muscle tension. Relaxation will reduce the effects of stress and help restore normal function of disrupted internal organs and systems.
3. The following is a progressive relaxation exercise that can induce muscle relaxation and relieve anxiety and insomnia:
Lie down or sit comfortably in a quiet space and tighten the muscles throughout the body. Start with the feet and continue with each part of the body ending with the head. After the entire body is tensed, relax all the muscles in reverse order. Breathe slowly and repeat the whole process 2 to 3 times. The following suggestions may help you with this exercise:
a) Mention each part quietly to yourself as you tense it and relax it. Say something like, "I am relaxing (or tensing) my thighs."
b) You can make a recording of yourself giving detailed instructions and describing each part to tense and relax, and then listen to the tape as you do the exercise or
c) As an alternative, ask someone else to talk you through this exercise while you are doing it.
3. Meditation is good for creating a deep state of relaxation. It can be practiced independently of religion or philosophy, although these may also prove helpful in coping with stress. To begin practicing meditation, spend 20 to 60 minutes in a quiet place. Sit up straight in a comfortable position. This can be done either in a chair with your feet squarely on the floor or sitting cross-legged on a cushion. Rest your hands on your knees. Look ahead with your neck and back straight and your eyes gazing toward the floor about 6 feet ahead. Don't focus on any particular thing. Be aware of your breathing as it goes in and out. With each breath out, feel yourself dissolve into the chair.
When thoughts and inner dialogue comes up, just recognize it as thinking. You don't have to make a big deal of it. Say to yourself, "Okay, I am thinking," and go back to following your breath and maintaining your upright posture. The idea in doing this meditation is to stop striving for perfection and simply let yourself be. So don't be too hard on yourself about the technique.
4. Visualization and guided imagery are techniques that use imagination. Imagining peacefulness and relaxation can actually help you experience them. Relax. Read exercises into a tape recorder or have someone else read to you. Many books and tapes containing visualization exercises are available at libraries and bookstores.
5. Positive affirmations involve thinking about sayings or slogans that can help you make improvements in your lifestyle. Affirmations can be written and posted where you will see them daily, or you can repeat positive affirmations to yourself on a daily basis. For example, some simple affirmations are, "I can take good care of myself" or "I am remembering to stay calm and to relax."
And finally
6. Yoga consists of a variety of stretches and exercises that helps in relaxation and healing. You can begin practicing yoga by consulting books, video tapes, or by taking a class.
Footnotes
BarShalom R, Soileau J. (eds.) Natural Health Hotline. Beaverton, OR: Integrative Medical Arts, 1991-1999.