Here are some useful tips for reducing stress on a day to day basis.

Research has shown that the stress hormone cortisol reduces a person’s ability to retrieve information and memory. Even worse, this same stress hormone is linked to progressive shrinking of the hippocampus – an important memory center in the temporal region. High levels of stress also promote depression, which severely impairs memory and increases the risk for dementia.

So, you can see how important it is to both your physical and mental/emotional health to manage your stress and keep the stress levels in your life as low as possible.

Relaxation

To reduce stress, try relaxation exercises. Sit quietly and breathe deeply and slowly. Relax each part of your body, starting with the top of your head and finishing with your toes.
Look for humor in tense situations and talk about your feelings with family members, friends or a therapist, if necessary.

Try Aromatherapy

Try reducing stress and anxiety with fresh, natural scents. In general, they induce a calming state. In one recent study, volunteers became extremely anxious when they were confined in coffin-like tubes, but then calmed down when the tubes were infused with the smells of green apple and cucumber. These odors seem to have an impact on the limbic systems, the emotional center of the brain.

Experiment with aromatherapy. A drop of citrus essential oil like lemon-lime or orange is refreshing for your office or home and is not overbearing. If you anticipate a situation where you will feel anxious, try a shampoo with green-apple flavored shampoo.

You may want to visit another site I write for, called The Aromatherapy Guide for more information on this method of stress reduction.

Other Suggestions

Here are a few more tips that will lower stress in five minutes or less:

• Move around


• Walk rapidly around your workplace


• Take a quick walk around the block


• Climb rapidly up and down a flight of stairs to really get the heart pumping


• Do 15 jumping jacks in place


• Stretch while seated at your desk. Link your fingers under a knee and draw it to your chest. Repeat with your other knee. This stretches the legs and the lower back.
• Stretch your arms above your head, palms up and fingers linked. Dangle hands at your sides, then raise right shoulder to right ear, keeping the head vertical. Repeat this with the left shoulder. Finally, flex and bend back the fingers of each hand. Hand stretches are especially important if you use a computer for long periods.


• Take 10 long deep breaths. Your belly should expand as you inhale and contract as you exhale.


• Massage your eyes by placing your palms over them and apply gentle pressure while spiraling your palms. Try the same technique for your ears. Periodically, try to block out all sight and sound for just a second or two. Researchers report that this can be a refreshing experience from a psychological standpoint.

Get the Sleep You Need

Early morning sleep is really the most restful sleep you can get. People sent to bed at 2:15 a.m. and awakened at 6:15 a.m. slept more soundly than ones sent to bed at 10:30 and awakened at 2:30 a.m. So, if you are stressed and can get only four hours of sleep, stay up as late as possible to get the most benefit from your limited sleep. This does not replace a full night’s sleep. Resume normal sleep pattern as quickly as possible.

Hopefully, you found these tips on how to reduce stress to be helpful to your situation. But if not, search through our archives or stay tuned to new articles in the future. We’ll keep those stress reduction tips coming!

Now that you have learned how to induce an advanced state of relaxation, you must learn how to structure the suggestion you would like to teach to your subconscious mind.

The subconscious mind must obey suggestions as though they were orders. While in hypnosis, with the conscious mind somewhat inhibited, it is possible to reach the subconscious mind directly with the suggestions that you want it to program.

It is very important to understand that the subconscious operates without the benefit of your conscious reasoning. Therefore you must be extremely careful with wording your suggestions. Structure them correctly and the subconscious will carry them out for you faithfully without conscious effort of any sort. Your motivation must be strong.

Start your suggestion with your motivating desire:

“Because I have a strong desire to live stress free, highway gridlock no longer upsets me”

“Because I have a strong desire to have an attractive, slim figure and because I enjoy wearing a size nine dress my body no longer requires more calories than it needs to live healthy”

There are examples of two complete auto suggestions. A couple of factors are important. You must always phrase the suggestion in the present tense as if the action has already occurred. You must never mention the negative behavior you wish to eliminate.

Suggest action not the ability to act. In other words, don’t say, I have the ability to live stress free. . . .and so on.

You must be specific.

Use repetition when writing your suggestion. Repeat it, enlarge upon it and repeat it again in different words.

Embellish it with convincing adjectives. Repeat your suggestion daily until it becomes entrenched in your subconscious.

Hello again, my stressed friend,

It’s time to learn how to actually do “Fractional Relaxation” as a way of coping with stress. Are you ready?

OK, then, let’s get started…

First to review: This stress management technique is one of the best induction methods for beginners. It takes a little longer than some other formulas, but it’s a great conditioning technique for faster methods which can be more easily learned later. It relaxes the body completely, often to the point of partial or total loss of bodily awareness. Tension is released and the conscious mind drifts in and out of awareness of the surroundings, often viewing mental images of forgotten events from the subconscious. Here’s how you do it:

BEGIN INDUCTION

1. Lie down on your back, arms parallel to your body, fingers loosely outstretched and palms downward. Separate the feet by eight or ten inches so that no part of your thighs are touching. Use a pillow if you wish, and make yourself as comfortable as possible. Remove or loosen clothing that binds you in any way and remove your shoes if they are tight. The idea is to get comfortable and relaxed.


2. If you are recording this procedure, use the second person throughout, but if you intend to use it without a recording, memorize it in the first person. It is given here in the second person so it may be read directly fro the book into the microphone. Start reading in a soft voice, rather slowly, and gradually slow down more and more, drawing out your words and pausing often between sentences. Your voice and the pace of your speech must suggest drowsiness and relaxation. Speak in a very slow monotone.


3. Now let’s assume you are in the described position, and are listening to your voice coming from your recorder. He is what you should hear:
   

   • “Fix your eyes on a spot on the ceiling and take three long, deep breaths. Inhale, hold the air in your lungs for three seconds, and as you exhale slowly, you will relax all over. ”
   
   
   • “Now let’s take the first breath. Inhale. (pause) Exhale – Sleep now” (pause)
   
   
   • “Now another deep breath, even deeper than before. Inhale. (pause) Exhale – Sleep now. “(pause)
   
   
   • “Now another deep breath, even deeper than before. Inhale. (pause) Exhale – Sleep now. ” (pause)
   
   
   • “Now as your whole body begins to relax, and as every muscle and nerve begins to grow loose and limp – your eyelids also become heavy and tired. They grow heavier and heavier, and will close now. The lids have become so tired and so heavy, it would be difficult to open them, but you have no desire to try because you want them to remain closed until I tell you to open them.” (pause)
   
   
   • “Now, I want you to concentrate all of your attention on your right foot. Relax the toes of your right foot. Imagine they are like loose rubber bands dangling from your foot. “(pause)
   
   
   • “Let this loose feeling spread back through the ball of the foot, and then all the way back to the heel. ” (pause) (Drag out the word all and speak very slowly fro this point on, pausing between ALL sentences.)
   
   
   • “Now, let this relaxed feeling go up into the calf of the leg. Let the calf muscles go loose-and-limp and LA-A-A-ZY.” (long pause)
   
   
   • “And now, while your muscles and nerves are relaxing, let your mind relax also. Let it drift away to pleasant scenes in your imagination. Let your mind wander where it will, as you go deeper – deeper into drowsy relaxation. You are breathing easily; all of your cares and tensions are fading away, as you go deeper – d-e-e-p-e-r into drowsy slumber. Every breath that you take – every noise that you hear makes you go deeper, deeper, into pleasant, comfortable relaxation.”
   
   
   • “Now let the wonderful wave of relaxation move from your right calf up into the large thigh muscles. Let them go loose and limp. The right leg is now completely relaxed and comfortable. ” (pause)
   
   
   • “Now the left foot. The toes relax, the whole foot relaxes just as the right one did – limp and lazy. Let the feeling of pleasant relaxation go up into the left calf. Let the calf muscles go. Your legs are feeling heavy like pieces of wood. As you relax the left thigh muscles, they feel heavier and heavier and you become more and more drowsy. ”
   
   
   • “Now as the wave of relaxation moves upward through your hips and abdomen, you let go more and more. Think of your abdomen as an inflated ball. Your are letting the air out of the ball and it spreads out and relaxes completely. Stomach and solar plexus relax. Let them go – as you go further into deep – deep slumber.” (pause)
   
   
   • (slowly) “The fingers in your right hand are now relaxing and so is your wrist. Now your forearm relaxes. On up to your right shoulder – your whole right arm is relaxed and numb. You probably feel your fingers or your toes tingling. This is a good sign, so continue to go deeper. And now, just go on over, into a deep, deep hypnotic sleep.” (pause)
   
   
   • “The fingers on your left hand are completely relaxed. Your hand and forearm are letting go. Up, through your elbow, to your upper arm, relax. Now the left shoulder, let go – loose, limp and lazy. Now relax all the large back muscles, from your shoulders all the way down to your waist – let them all go limp and loose. ” (Remember, plenty of pauses. Continue to speak softly and very slowly.)
   
   
   • “Relax the muscles in your neck. Let your jaws separate and let the chin and cheek muscles go loose and rubbery. (pause) Now let your eyes go. Let them go completely – relax and feel comfortable and good. Relax the eyebrows too and the forehead. Let the muscles rest. Back across the scalp – let the entire scalp relax – from the forehead all the way back to the back of the neck – all relaxed – all resting – all loose.”
   
   
   • “You are now completely relaxed. Your body feels boneless. You are going deeper and deeper into restful hypnosis. Your mind is experiencing a wonderful feeling of tranquility. Your subconscious is now receptive to the helpful suggestions I am now going to give it. (At this point the suggestion is given to the subconscious mind.)”
   
   

END INDUCTION

So, that’s a start for learning how to reduce your stress. Now that you have learned how to induce an advanced state of relaxation, you must learn how to structure the suggestion you would like to teach to your subconscious mind.

The subconscious mind must obey suggestions as though they were orders. While in hypnosis, with the conscious mind somewhat inhibited, it is possible to reach the subconscious mind directly with the suggestions that you want it to program.

It is very important to understand that the subconscious operates without the benefit of your conscious reasoning. Therefore you must be extremely careful with wording your suggestions. Structure them correctly and the subconscious will carry them out for you faithfully without conscious effort of any sort. Your motivation must be strong.

Next up, I’ll give you some suggestions to use in your hypnosis. Stay tuned!

Till next time,
Kathi

Now that you have a very basic understanding of how the conscious and subconscious mind work, your first step is to learn how to put your mind in an Alpha state yourself in order to facilitate the changes that need to be made.

Since self-hypnosis is simple to learn we will begin with that modality and give you several examples that you can use for self-hypnosis. The first thing you need to do is learn how to hypnotize yourself. There are three tools that you will be using: suggestion, concentration and imagination. If you have a good imagination you will have no trouble mastering these techniques very quickly.

It is important not to try too hard. The whole concept is to just relax and let yourself go. If you try too hard you will become tense and this is exactly what you don’t want.

Also ignore any analytical attitude. If you don’t, you will keep the conscious mind awake and the whole object of hypnotizing yourself is to relax.

We assume you want to hypnotize yourself or wouldn’t be doing this. You can’t go into self-hypnosis against your will. Therefore you can’t do it unless you follow the rules.

Before we begin, it is important to realize that there is no set “script” to the verbiage of a hypnotic trance. There are different techniques used by pioneers in hypnotherapy. The first technique was developed by one of those pioneers.

His name was Charles Tebbetts who was already a teenager by World War I. Charles is known for his comment that, “all hypnosis is self-hypnosis, and the power is in the mind of the person being hypnotized.”

Our first technique is called “Fractional Relaxation,” and is one of the best induction methods for beginners. It takes a little longer than some other formulas, but it’s a great conditioning technique for faster methods which can be more easily learned later.

It relaxes the body completely, often to the point of partial or total loss of bodily awareness. Tension is released and the conscious mind drifts in and out of awareness of the surroundings, often viewing mental images of forgotten events from the subconscious.

Next up: In our next post, we’ll give you this actual stress reduction exercise! Please check back…

In my last post, I started to discuss some of the secrets of stress control. Here are some more strategies for you to consider…

Do you remember tormenting your neighbor’s cat as a child? You had the upper hand until kitty fought back. You’d step away from the torment and probably forget all about it until the next time you scratched. It took a few lessons, but pretty soon you understood if you tormented the cat, the cat would fight back. So you stopped. That was a conscious action taken to prevent being hurt. It was a survival strategy just like fight or flight, except that this was behavior modification instead of an automatic response.

As you grew older, the behavior for survival changed, but the bottom line is that you probably used a dozen behaviors without even thinking about it every day of the week. The one behavior that you probably overlooked is the most important one of all, the behavior to relax.

If relaxation is just another behavior, then that means it’s a learned response. And, if that is the case, then you should be able to change the behavior. But, chances are you were never taught how to do that, which is why you are reading this in the first place.

You have to teach your brain how to do it. Actually, your brain already knows how subconsciously, but you need to teach it how to do it consciously. In order to do that, you need an understanding of how your mind works.

Everything you have ever encountered or done in your entire lifetime is permanently recorded in your subconscious mind. Most of it is not remembered consciously. If I ask you, “How much is two and two,” you will immediately answer, “four.” That was from your conscious memory. But if I ask you what you had for dinner ten years ago tonight, it will more than likely be impossible for you to consciously remember it at all. However, your subconscious remembers it in great detail.

When you drive your car, you are probably thinking about all kinds of things other than driving the car. Your subconscious, through habit, is controlling all your driving actions. You just automatically arrive at your destination without giving it detailed conscious thought.

You don’t have to think “push the brake” or “ease up on the gas pedal.” You do it all automatically, controlled by your subconscious. Your subconscious is designed to protect you. It controls all body functions. If you are cold in the night, it awakens you. If you need to go to the bathroom, it awakens you also. It controls your heartbeat and all other involuntary functions of the body.

Your subconscious doesn’t rationalize; it doesn’t ask questions, doesn’t know truth from falsehood. It merely acts upon whatever information is stored within.

There are actually four states of consciousness, but for our purposes we will be dealing with just two:

1. Beta – this is our waking state


2. Alpha – this is the first step to the subconscious

The Alpha state is where we will begin our work. This is the state where you are relaxed; the normal machinations of your conscious mind are just a little distant, and you feel warm and comfortable. The chemical twins are sealed up where they belong.

Have you ever sat in a car waiting for a friend or family member to run in and make a quick purchase or run an errand? It may be a warm, sunny, spring day. The window is open and you can feel a gentle breeze caress your cheek and fluff your hair. The sun feels warm and cozy on your face. Before you know it, your eyelids begin to droop as you sit and enjoy a moment of oneness with your surroundings. Not awake and not asleep, you are totally relaxed and content to drift along quietly enjoying the sensation of the warm sun and the gentle breeze.

If you have ever had this or a similar experience, you were in that Alpha state. Close your eyes and see if you can recapture the same sensations you had while you were in that state. Take a few moments to do that, then imagine a car door slamming and pulling you instantaneously back into the Beta state. Wow! What a rude awakening.

Alpha level is where you can do the best work for yourself on a subconscious level. This is also a state of meditation, and the level you work with using self-hypnosis. The truth is that you are actually in this state every single day at least two times. Those times are the fleeting moments just before you drift off to sleep and just as you awaken.

Your conscious mind has the ability to reason out a course of action that would be helpful to you. However, the conscious mind needs the cooperation of the subconscious and will send its energy out to implement the decision. Your energy source is the subconscious mind. No matter what you consciously do to instruct the subconscious mind to do something there is no way to permanently override what the subconscious mind has been programmed to do.

Let’s take a look at some examples. If a very young child is told by a parent, teacher, elder sibling or anyone else in a position of authority:

• “You never do anything right.”


• “What’s the matter with you?”


• “Why can’t you be more like Billy?”


• “Don’t you have a brain in your head.”


• “Why are you so stupid?”


• “You will never amount to anything!”

This child will often be a failure in life. The reason is that this child’s conscious mind is not developed enough to block this type of information. Therefore, it becomes a fact in his subconscious mind.

As he/she grow to adulthood, his subconscious will be a very good student and apply everything it has learned. Remember, the subconscious is not right or wrong, good or bad, it is merely a computer just like the one you are reading from now.

The subconscious will force the conscious to act in exactly the same manner that was programmed as a child. The subconscious mind will only accept what the conscious mind believes at the time the suggestion is offered. However, if the conscious mind changes an opinion on a given matter after it has become embedded in the subconscious the subconscious will not change with it.

These factors are important to understand before you begin your work. There are certain “tapes” in your subconscious mind that will not be changed. What you can do is create “new” responses.

Next post, we’ll explore the use of self-hypnosis in controlling and managing your stress.

Recognizing your stress is out of control is the first step. The next step is figuring out what’s causing it.

Negative levels of stress can result from a number of causes… a slow buildup of everyday annoyances, such as a dead car battery, traffic jam, buttons that pop off your clothes as you are going to an important meeting, etc. It’s the little things that get under your skin, isn’t it?

Maybe it’s that tight schedule or the seemingly insurmountable problems that crop up one after the other. Then, there’s the bills to pay, a boss to please, a colicky baby to pacify… Juggling many roles is often a main cause of stress, particularly in women, who sometimes feel they “must do it all.”

Sometimes, stress comes from life changes—both positive and negative changes—from the joy of a wedding, to the loss of a spouse, from the exhilaration of a job promotion to sadness at moving away from old friends. I just recently experienced moving stress, and let me tell you, it takes a toll… even though I moved by choice and to an area I’d dreamed of living for many years. The bottom line is, change is stressful.

Perhaps the cause of your stress is inner conflict. Anger with your boss actually may be old anger against a parent bubbling to the surface. If you can recognize a pattern from the past, this can be an instant stress reliever. Take some time, even just 30 seconds, and write down your feelings.

What you need to do is relax. Huh? It can’t be that simple! Yes, it can and you can do it. No, we can’t control other people and situations. What we can do is control how we respond to people and events.

What you have done is to give away control to others. What you need to do now is regain that control, seal it up and only let the twins out when it’s really necessary.

When was the last time you actually relaxed? Can you remember what it was like? Were you calm and collected? Was your breathing normal? Were your muscles loose? And, did you feel that way without any outside stimulants like drugs? If so, the good news is that you can restore that same feeling at will.

Yes, you can definitely take it back whenever or wherever you choose. When your mind is bypassing the chemical twins and sending truly relaxing messages to your body, wonderful things begin to happen. Just as the chemical twins jump to attention when you stress, other chemicals go to work when you relax causing you to have a feeling of contentment.

While relaxing, actions taken by people and external events are still important but not necessarily personal. You are able to discern that no one is launching a direct attack upon you or anyone or anything of yours.

Small problems remain small problems and not the woolly mammoth charging down upon you. Large events will become smaller and not cause you to get out of your car during gridlock and shout obscenities to the drivers in front of you.

Those people who are horrible and annoying, shrink to a caricature serving up no more significance in your world than an ant on a picnic table. As you continue your journey toward relaxation, you can watch these people with amusement. When you reach the point of total relaxation you are able to see your world as it is, not for how you feel about it.

Everything you do is a matter of choice. You choose to be angry, happy or indifferent. You make a conscious choice to take action or not to take action.

On the opposite end of the spectrum are the chemical twins controlling what you know is stress and you are bumped, pushed and thrown into chaos. No choice and no idea why you don’t have a choice.

Obviously, relaxing is a good thing because it gives you choice. It puts you back in the driver’s seat instead of the chemical twins.

So relax already! Sure, just like that.

Tomorrow… Part 2. Please check back!

Everyone talks about stress. But do you know what stress really is?

From a physiological standpoint, stress is a condition that your body enters as the result of a message received from your brain. This message is in response to some kind of situation and is telling your body to prepare to run or fight. The body reacts by preparing to do just that. The brain tells your adrenal glands to send a rush of two hormones (adrenaline and noradrenaline, also known as epinephrine and norepinephrine) to the muscles to help them to respond to a fear or a threat.

It is the job of the brain to protect the body. It accomplishes this by telling the noradrenaline to redirect blood flow from lower priority areas of your body (such as your skin or your abdomen) to the muscles to give you a “power boost.”

At the same time, the brain is also telling the adrenaline to speed up your breathing to take in more oxygen. This helps feed the the muscles the energy they need, in addition to the work being done on them with the noradrenaline.

Unfortunately, when you can’t make a decision about how to react (fight or flight), these two hormones are caught in limbo rushing around madly waiting for you to decide what you want them to do. Since you aren’t doing that, the only choice they have is to cause vomiting, make you tremble, panic or maybe even pass out.

It’s actually a very efficient process and has worked wonderfully for thousands of years. When we were running across the plains barefoot with a spear in our hand bearing down on supper, we needed this process to protect us. Indeed, the entire system is just the result of the brain doing what it is supposed to do … keep the body functioning and protect it.

We no longer chase the woolly mammoth, nor does our survival revolve around running away from a rival tribe (well maybe just a little). The battles today are demanding employers, uncontrollable traffic, annoying neighbors, partners, children and oh yes, taxes!

Here’s where the interesting part of this analysis comes in. Even though our situation has changed, the chemicals are still there, along with the vehicle to drive them.

The system is very efficient and works quite effectively. This is why you have stress. It is merely a response to a perceived threat. The brain will set it in motion on a subconscious level even at the slightest sensation of danger. In fact it will DEMAND this action.

Since we now live in an “enlightened” society, we are conditioned not to throw a spear at the boss, strangle our spouse or set the neighbor’s house afire.

What is needed is the ability to change our programmed responses. We need to discern the difference between real threats and our own internalized perceptions of danger. Sounds pretty simple, huh?

Sure it does. Until you’re sitting in that freeway gridlock, half an hour late for the most important career busting appointment of your life, knowing full well that your blankety blank boss will turn the account over to that jerk in the office and you’ll never get the raise you were counting on when your son starts college in the fall. … whew!

Here come the chemical twins, adrenaline and noradrenaline, ready to do battle with no battle to go to. They’re rushing through your body and have got to attack something. Your muscles aren’t responding by running or fighting, so they’ll just pick any old organ to attack instead. A good one is the heart.

Sometimes a dose of the chemical twins is a good thing. After all, even though we are now “civilized,” there are still very real threats in the world. Just take a look at the evening news or read about the latest “mugging” in the newspaper.

So, here is the paradox. You need the chemical twins to protect you from real danger but you don’t need them to cause illness, unhappiness and stress. The challenge is knowing when they’re helping you and when they’re harming you.

Logically you know that you don’t need them under most normal situations, such as work, at a party or when the kids are screaming in your ear.

So what can you do? Some people turn to drugs or alcohol and others take out their frustration on the people they care about the most. You can learn how to control the twins. It IS possible, and in my next post, I’ll go over some of the things you can do to take control of your stress, rather than have it control you.

You are reading the inaugural post of the new How to Reduce Your Stress site! Welcome!

Did you know that 90% of doctor visits are for stress related symptoms?

Stress bombards us every day from all directions. Maybe it’s sitting in the midst of highway gridlock when you are already late for an important appointment. Or how about the bill you forgot to pay? It could be a phone call from the school complaining about your child’s behavior.

These are just the annoying little stress triggers that we handle every day. What about the larger issues? Retirement, moving, divorce or, heaven forbid, the death of a loved one or friend can come out of the blue and here comes the stress, launching you into treading murky waters one more time.

The impression is that the feelings of stress come from outside sources when, in reality, it happens inside of us.

When we feel as though we are under pressure, our bodies react the same way that we have trained them to do with a rise in blood pressure, tightening of muscles and accelerated breathing.

These physical symptoms are generally referred to as “fight or flight” responses. This is a term left over from historical times when the choices were to flee or stand and fight.

Unfortunately, today we don’t always have both of those options. Each situation must usually be dealt with as it arises, and that’s where the stress comes in. Some stress is unavoidable and is actually good for you, as we will discuss later on. But too much stress leads to troubles that can range from upset stomach to anxiety attacks and even conditions as serious as heart attacks.

There’s a whole arsenal of stress busting tools available that we will discuss here in the days, weeks, and months to come. Hopefully, the more you understand your stress, the better prepared you will be at controlling your body’s response to stress and restoring a calmer state of mind.

I hope you’ll keep coming back and reading the posts on this site. If you want, you can even subscribe to our feed by clicking one of the buttons on the right… ======>