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| The Guide to Self-Help Books |
Self-Help Central Issue Number 5 |
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Last issue we covered the body's complex physiological responses to chronic stress. This time we'll focus on health risks which may result from chronic stress. The long-term activation of the stress response system can disrupt almost all your body’s processes, according to the Mayo Clinic Health Information (September 17, 2004). This can increase your risk of obesity, insomnia, digestive complaints, heart disease and depression. These health risks may occur through the direct effects of chronic stress, such as by suppression of the immune system or by chronic constriction of major blood vessels. Risks to health may also occur through indirect effects of stress, as persons attempt to respond to chronic stress levels in less-than-healthy ways, such as by overeating, smoking, drinking too much, not exercising, or engaging in other risky behaviors. The Mayo Clinic points out how various bodily systems may be affected through chronic activation of the stress response: Digestive System
Immune System
Nervous System
Cardiovascular System
Other Systems
The chronic activation of the body’s stress-response system thus creates many health vulnerabilities. An important aspect of good health is learning how to deal with life stresses in constructive ways. This includes developing skills to turn the body’s stress- response system off when it is not needed, so that all bodily systems may rest and recover from the powerful effects of the stress hormones. David Yarian, Ph.D. is the creator of The Guide to Self-Help Books, http://www.Books4SelfHelp.com and co-author of Self-Help Central, an ezine to help you build a better life with self-help resources. He is a Licensed Clinical Psychologist and Certified Sex Therapist in private practice in Nashville, TN. He writes self-help articles on stress relief. (c) 2005 Permission is granted to reprint this article in print or on your website as long as the paragraph above is included.
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This is the second of a 3-part article in which I describe various practices that can create the relaxation response within your body - which serves as an antidote to the harmful effects of chronic stress on the body. Through these tested techniques which encourage the state of relaxation, we can begin to engage the body's marvelous potential for self-healing. In Part I, we reviewed the techniques of Diaphragmatic Breathing and the Body Scan. (If you missed this newsletter, click on RX for Stress: The Relaxation Response - Part I. In Part II, we will learn about relaxation through Centering Meditation, Mindfulness, and Visualization. 1. Centering Meditation In centering meditation, we focus our attention on a word or phrase to enhance the sense of relaxation while breathing deeply, slowly and evenly. The words you choose can have deep personal meaning, be neutral or simply be pleasing sounds. One approach with this kind of structured meditation is to say one word or phrase to yourself as you breathe in and another as you breathe out. Here are some examples for you to try right now:
Another way to use centering meditation is to repeat the word or phrase each time you breathe out. Here are some examples of words or phrases you might repeat to yourself in this way:
You can also practice centering meditation by counting breaths. To do this, simply count each time you breathe out, You can count up to ten and start over again. When you lose track of the count, start over again at 1. If thoughts, feelings or distractions arise, just let them pass on by and gently bring your attention back to the repetitive word, phrase, or counting. 2. The Practice of Mindfulness Mindfulness is the discovery of what the essayist, Henry David Thoreau, referred to as the "bloom of the present moment." This practice can provide an experience of the relaxation response as you learn to be in the present with non-judgmental, moment to moment awareness. It allows you to become centered and fully engaged in your life as it unfolds. Mindfulness can be practiced formally or informally. In the formal practice of mindfulness, you start with attention on the physical ensations that come with breathing. That is followed by a widening of focus as you begin to be aware of sounds, sensations, thoughts, experiences or feelings. As you become aware of what is within you and around you, you can learn to consider and embrace what is present without judgment, without trying to change it or move away from it. Mindfulness is best practiced with awareness of the breath. As you breathe, you observe the thoughts or feelings that arise without reacting to them. Then, using the rhythm of your breath, simply name and acknowledge what you observe, and continue focusing on the breath. In this way, the breath becomes an ongoing anchor to the present moment, and the interruptive thought or feeling fades from awareness. This process has been likened to sitting on the bank of a stream, focusing on the breath. As a leaf or a stick floats by, it enters conscious awareness. The leaf is observed, noted, and then it floats down the stream out of view. The observer returns to the focus on the breath. Some examples are:
With this approach, we stop thinking about what has triggered the emotion and simply name and breathe it. A less formal approach to mindfulness involves bringing your full awareness to any task in which you are engaged, or to any moment that is occurring in your day. Whether you are eating, walking, driving, or getting dressed, you can proceed with the task or pleasure at hand, being fully absorbed in it while maintaining the awareness of your breathing. You can engage your senses fully and savor sensations that you notice.
With this informal approach - bringing mindful awareness to what is happening in the moment - we cease the stress-inducing habit of multi-tasking and allow ourselves to be fully engaged in what is at hand. Only then can we be fully alive -- present to our lives! 2. Visualization or Guided Imagery/Meditation Visualization and Guided Meditation is a powerful, creative and engaging way to soothe yourself and move into the state of deep rest and relaxation. It is a powerful tool for changing your life. Through visualization you can intentionally use your imagination to change your behavior, help your mind and body to heal, and alter the way you feel. In her book, Staying Well With Guided Imagery, Belleruth Naparstek says that Guided Imagery is "a kind of directed, deliberate daydreaming, . . . a safe and effective method of utilizing your sensory imagination." This helps you relax so that your mind and body may rest and recover from the ravages of chronic stress. Imagery works because your body doesn't fully distinguish between evocative, sensory images and real events. Therefore, when one is in a state of deep relaxation, the images we choose to focus on can be potent and real to the body. One way to start the practice of visualization is to use an audio CD, either one that is professionally produced or your own recording of a chosen meditation script. You can also practice on your own by bringing to mind an image that you find relaxing -- a soothing image of a favorite place or a happy experience. Breathe slowly and deeply as you use all of your imaginal senses to create and savor your chosen image. Speaking of Guided Imagery and Meditation - My new 2-CD set, The Alchemy of Peace and Love: Magical Meditations to Calm Your Mind and Lift Your Spirit, is now available! Here is what one listener said about this CD:
Discover more about this delightful new CD! Sandi Anders, M.Div., R.Y.T., is a contributor to The Guide to Self-Help Books, http://www.Books4SelfHelp.com and co-author of Self-Help Central, an ezine to help you build a better life with self-help resources. She teaches stress mastery skills through psycho-spiritual life coaching, and yoga and meditation instruction. She writes self-help articles on stress management and has produced a best-selling relaxation CD. (c) 2005 Permission is granted to reprint this article in print or on your website as long as the paragraph above is included.
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The What's New Section this month features new books on addiction and recovery from Hazelden. Check it out! If you have not already done so, please visit our other new sites: That's all for this issue. We look forward to your comments,
questions or suggestions. |
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