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Stress Relievers – Sure ways to reduce stress

Though the number of stress and stress related disorders in on the rise there is no specific stress reliever which can tackle all the effects of stress. This is the reason why different stress management programs come as a package containing various options. This article deals with:

Which techniques are more effective in dealing with stress?
How does deep breathing help to relieve stress?
Can chocolates act as a stress reliever?

The incidence of stress and stress related disorders are on the rise. So is the number of stress relievers. Though the number is rising there is no specific stress reliever which can tackle all the effects of stress. This is the reason why different stress management programs come as a package containing various options. A stress reliever can be of any forms .It can be a drug, an exercise, a herb, ball, a game or even a food supplement. Each and every option has its own merits and demerits.

Categories of Stress Relievers

Stress relievers can be categorized as

Drugs
Psychotherapy
Diet
Deep Breathing
Meditation
Yoga
Music
Positive thinking
Stress balls and games
Alternative medicine including Homeopathic stress relievers and herbs
Sex
Cartoons and laughter inducing jokes
Life style changes

Drugs

Drugs are very effective in relieving stress. The positive effect is faster and can be assured to a patient. But it is always with a price. Drugs used to treat stress including the associated mental problems are known to cause various side effects. This is one reason for the growth of all the alternative stress relievers. A few examples of drugs are Benzodiazepines, Phenothiazines and Tri cyclic group of anti depressants.

Psychotherapy

This is another effective stress reliever. The person's problem is assessed first and solution is provided. One of the important therapies is the 'Cognitive behavior therapy'. This helps a person to understand his problem and perceive it in a different way so that it does not affect him

Diet

Fresh fruits and vegetables like, mango, oranges, tomatoes, broccoli, and spinach, vitamin supplements like B complex, C and E are helpful in relieving stress. They act by neutralizing the free radicals which cause extensive damage to the tissues and by boosting the immune system. Chocolates are becoming popular as stress relievers because of the magnesium contained in it which acts as a tranquilizer. Skimmed milk provides less fat and more minerals and relieves stress.Choline is useful for memory disturbances. Omega fatty acids prevent heart ailments caused by stress. Fishes like Mackerel and Tuna are rich in both choline and omega fatty acids.

Deep Breathing

It replenishes the body with more oxygen and removes excess carbon dioxide and lactate reversing most of the effects of stress. It is very simple to do.

Sit relaxed with a straight back.
Start taking breaths. The movement should be more in the abdominal part than the chest which allows more oxygen to enter.
Count the number of breaths
Do this for 20 - 30 minutes every day.

Meditation

Meditation is a process in which there occurs relaxation of mind. There are two types, meditation that needs focusing and meditation that does not need focusing.

In the first method, the person focuses on any object, sound, image or thought and takes deep breaths for about 20 - 30 minutes. This prevents distraction of mind resulting in relaxation and mood elevation.

In the second method, there is no need to concentrate. The person just sits comfortably with eyes closed and chants mantras. This also produces mind relaxation. The mindfulness meditation and the transcendental meditation belong to the latter group.

Yoga

Yoga is a 5000 year old Indian concept for the relaxation of body and mind. Yoga means Union or Harmony. It involves assuming certain postures (Asanas), do breathing exercises with certain hand postures (Mudras) and meditating in the end to attain physical and mental relaxation.

Though the classical Yoga has 8 components, only 3 are used in the stress reduction. They are

Postures or asanas
Pranayama
Meditation

Steps of Performing Yoga

Take the guidance of an able teacher during the initial few days
Select a proper posture or asanas. Among the numerous asanas, the Makharasana or the crocodile posture, the bal asana or the child's posture or the Sav asana or the corpse posture are quite popular. By these asanas the different endocrine glands are put into alert.
Do pranayama. In Nadi Shodhanam , one of the popular methods deep breaths are taken by holding the nose with the right thumb and ring finger and releasing the pressure alternatively. This helps in free flow of energy in and out of the body.
With proper posturing and pranayama, the body gets ready for the next step, the meditation. By meditating the mind loses focus of the stress inducing factor and there is relaxation of mind.

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