very wide range of relaxation techniques have been developed, although many can be seen as variations on a number of basic methods, focusing on the physical feelings of tension, or using mental imagery to induce calm.
Perhaps the most powerful method of relaxation is mindfulness. At it's simplest mindfulness is focusing on the current moment, the here and now and allowing, through a type of meditation, worries about the future or regrets about the past to melt away.
Some of the more familiar self-help relaxation techniques available include:
•Creative Visualization – Imagine yourself lying in a cornfield, in a hammock by the sea, sitting in a deck chair, or anywhere you feel relaxed and hear the sounds of the trees, wind and waves. Being immersed in such a serene scene induces a state of relaxation and tension should drain away.
•Quieting – Aims to provide a way of diverting the mind from stressful thoughts by focusing on more relaxing emotions: for example, chanting, focusing on breathing, counting things such as instances of a particular colour.
•Progressive Relaxation – This involves tensing and then relaxing each part of the body in turn, working up through the whole body until completely relaxed. This technique takes about 20-30 minutes to complete and is very effective at bringing about physical relaxation.
•Tension Recognition – One form of this therapy involves intentionally clenching groups of muscles in successive areas of the body, for example the hand, shoulders and stomach, concentrating on the tension, feeling it, and then relaxing. The aim is to encourage the recognition of tension when it occurs and to voluntarily relax the muscles when they tense. However, with the very highly stressed, this form of tension recognition could possibly lead to muscle cramps so a second version is preferred. This alternative approach involves stretching rather than tensing the muscles and requires some knowledge of human musculature. Successive muscles are stretched so that opposing muscles contract, and the process is then reversed. The aim is to find the halfway point, where opponent muscles are balanced, and then to relax further.
•Breathing Exercises – These can be used to help relax the entire body as tension leads to breathing too rapidly. Such techniques teach you to breathe calmly and deeply and encourage awareness of bodily tension.
Two: Medical Approaches
The symptoms of stress can sometimes be relieved by prescription of medication. Very often such drugs are prescribed to treat the immediate symptoms of stress or to help the sufferer get through a crisis. Medication will not necessarily address the causes of stress in the long term. Medication may also lead to dependence, if you think you need medication to help with your stress, discuss your options carefully with your doctor or other healthcare provider. You should also speak to your doctor if you think you may be depressed. Depression is a serious illness but common and curable.
Most people suffer from stress at some time in their lives. An understanding of the causes of stress and learning to avoid stressful situations will help alleviate some of its negative consequences. Some people may also find it useful to use one of the many techniques or other approaches to relaxation to help manage stress themselves.
Natural Remedies for Depression
We all experience periods of sadness, feeling out of sorts, a bit blue, detached and other changes of mood at different stage during our life. Depression occurs when these feelings become a persistent state of being rather than a passing mood.
Depression can ultimately affect your physical health and ability to perform regular daily activities. A depressed person may experience suicidal thoughts and exhibit self-destructive tendencies if their depression remains untreated.
Symptoms of Depression
•Sadness.
•Irritability and anger.
•Unexplained aches and pains; headaches; backaches.
•Low energy.
•Extreme weight gain or weight loss.
•Disengaged from daily activities especially ones previously enjoyed.
•Changed sleeping patterns – from excessive sleeping to insomnia.
•Poor concentration and memory.
Depression can occur for a variety of reasons. Some are caused by nutritional deficiencies. Others are the result of environmental factors, such as lack of sunlight in the case of seasonal pattern depression.
Remedies may be as simple as making lifestyle changes or dietary adjustments. In extreme cases of depression, prescription medications may be required to alleviate the condition.
Aside from following your doctor’s orders, it is important to be proactive in your treatment and that means using various natural remedies that can help improve your condition on a day-to-day basis.
Your Options in Natural Remedies for Depression
•Increase Physical Activity – Exercise relieves symptoms of depression and alleviates stress, which can contribute to depression. During exercise, the body releases endorphins, which diminish the perception of pain and act as a soothing. Exercise is a natural mood elevator.
•Eat Well – Nutritional deficiencies can trigger depressive symptoms in some people. Patients showing depressive symptoms may undergo lab testing for nutritional deficiencies and hormonal imbalances. People deficient in one or more of the B-Vitamins, Calcium, Magnesium, and Vitamin D may be especially vulnerable to depression as a people with thyroid imbalances; the thyroid releases hormones, which regulate the whole metabolism.
•Ask Your Doctor about Using Herbal Supplements – Supplements derived from the active components of various herbs have been used successfully to treat depression. An herb commonly recommended for the treatment of depression is St. John’s Wort. It seems to be most effective when used to treat mild to moderate cases of depression. Saffron also shows promise as a treatment for depression; however, it can cause notable side effects in high doses. Herbal supplements must be taken with care and ideally under a practitioner’s supervision. They can interact with other medications and may have negative side effects for some people.
•Establish Healthy Sleep Patterns – The quantity and quality of sleep a person experiences directly impacts their health and mental status. Getting enough sleep and completing a full sleep cycle (sleep without interruption) supports good physical and mental health.
•Stay Engaged in Daily Activities and Set Goals – Depression has physical components, but is primarily a mental illness. In order to combat mental illness, the mind needs to be engaged in ways which offset the symptoms of depression. Sticking to a routine of daily activities and setting small goals alleviates some of the cyclical negative thinking, which often accompanies depression. It keeps people from ‘getting down on themselves.’ In other words, maintaining routines and attaining daily goals counter the negative self-talk that can accompany depression and make it worse.
•Explore Various Mind-Body Connection Practices – Yoga, Tai Chi, Meditation, Biofeedback, Aromatherapy, Acupuncture, and other alternative therapies offer relief from the symptoms of depression. They offer relief from fatigue, anxiety and scattered thinking.
Many people live with mild to severe depression without seeking medical assistance. People in depressive states no longer need to suffer with the illness. Fortunately, many options for the treatment of depression exist.
Depression can be managed and in some cases completely alleviated. Early diagnosis and treatment of depression lessens the condition’s overall impact on a person’s physical health and relationships.
Mental Training
Your mind works like a garden. When you plant beans, you raise beans. Whatever you plant in your mind (positive or negative)