STRESS TIPS FOR SPRING

Stress Tips For Spring

Springtime is such a happy time, but we so rarely feel it’s enjoyed enough, because of stress, anxiety and overwhelm. Below are a few easy tips for using the spring season to feel better and be healthier this summer.

First. WALKING. In his book, Eight Weeks To Optimum Health, Andrew Weil, M.D. points out that walking is one of the most primal actions our bodies perform. Since our species has been standing on two legs, we have been walking around in virtually the same way. Our nervous and circulatory systems are “attuned”, so to speak, to the rhythm and movements of our arms, legs, and torso as we walk naturally.

Dr. Weil goes on to express that a daily walk is one of the best forms of exercise we can do for many reasons. For example: It’s free. We don’t need any special equipment or clothes aside from a comfortable pair of sneakers. It can take us to interesting places. It gets our blood circulating and, most of all the rhythmic movement brings balance to our nervous system, which determines whether we feel stressed or relaxed.

Starting with a few relaxed minutes of walking once or twice a day and gradually increasing to about thirty or forty minutes is a great way to start. Springtime is a great time to do this because the temperature is just right for optimal physical performance. The humidity is low and the air is easy to breathe, which brings us to tip number two.

Second. BREATHING. Breathing can have a powerful effect on our stress level. Think back to the last time you had a frightening close call in your car or experienced any sudden mood swing. Notice that your breathing changed as a result. Our breathing changes to match our stress level. The interesting twist in this relationship is that it works in reverse too. By manipulating the way we breathe, we can actually manipulate our moods.

To better understand the science behind breathing and its effect on stress, I suggest reading the book entitled The Relaxation Response, by Herbert Benson, M.D. Doctor Benson’s technique really works and has been tested and studied extensively. His method combines special breathing and focused meditation; refining them into a simple exercise that relaxes the nervous system, calming our bodies and minds in minutes.

Although very simple, the Benson method must be done properly in order to receive the full benefits, but you can still see a drastic difference in your stress level just by following the basic principals. In general, just remember to make your breathing slower, deeper, and more relaxed. While you are doing this, focus your attention on something pleasant. This can be a word or phrase such as peace or relaxation. It can be the name of a loved one, or a phrase from a prayer. What the word or phrase is does not matter. What does matter is that it be something positive; something that means a lot to you.

During this process you will notice that your mind has a tendency to wander. When it does, patiently bring your attention back to the breathing and the word. This will happen a lot in the beginning, so don’t let it frustrate or discourage you. With time and practice, your mind will get with the program and focus. This is the primary goal in meditation.

OK… Back to walking. While walking, I like to incorporate the principles of the “relaxation response”, although, they need to be modified to moving rather than sitting. Fortunately, there are many different techniques for “Breathwork”, as it is commonly called, as well as Meditation.

I often enjoy and teach my clients to end the walk with some easy movement and stretching inspired by the disciplines of TaiChi & Yoga. I use these systems because they are designed to achieve the same result as the Relaxation Response technique. The in and out breaths move in sync with the movement of my body as I go from one position to another. The focus here is on coordinating the movement and breathing. This is the substitute for the word or phrase mentioned above.

In the end, the most important thing is that we get out and get moving; focusing our minds on something positive that is not stress and/or work related. Just that alone will bring big changes. To learn more about these techniques & books visit our website at www.AmericanEasternWellnessCenter.com or call 201-939-7212.

Thanks for your kind attention and be well.

~ David J Meredith, CMT

American Eastern Wellness Center