Looking after your heart

What is Stress?

What is stress?
Stress is the physical, mental and emotional reactions experienced as a result of changes and demands in life. It is used to describe how people feel when faced with situations they find difficult to cope with.

Why does stress occur?
Stress is part of daily living and can be the result of both large and small events. These range from crises and life-changing events like illness, divorce, losing a job to daily hassles like traffic jams, petty arguments and other small irritations. Stress occurs when people feel overwhelmed by too many demands or not having enough time to do what needs to be done.

How to prevent and cope with stress

• Learn to recognise stress.
• Learn to relax.
• Maintain regular sleep patterns.
• Manage time well and try to keep on top of things.

How to recognise stress
It can be difficult for someone to recognise or admit that stress is affecting their life but learning to watch for its effects and taking action quickly will help to cope with stress.

The signs of stress include some or all of the following:

• Headache
• Stiff neck
• Backache
• Rapid breathing
• Sweating/sweaty palms
• Muscle tension
• Palpitations or awareness of the heart beating rapidly
• Increase in blood pressure
• Upset stomach
• Irritability and intolerance of minor disturbances
• Losing temper
• Feeling jumpy or exhausted all the time
• Difficulty concentrating.

These responses are all right for short periods e.g. to escape from an attacker but it is not good for the body to stay in this state for a long time because it could cause health problems.

How to relax
Relaxation is the opposite to the “fight or flight” response. It may take practice to become comfortable with the following techniques but it will be worth the effort.

BASIC RELAXATION AND BREATHING TECHNIQUES SITTING POSITION

RELAXATION - GENERAL POINTS

1 COMFORT Ensure you are ready - visit the toilet if required. Loosen tight clothing and remove shoes.

2 POSITION Take up position, i.e. sitting.
DO POSITION CHECK

SITTING

• Sit well back in a chair - feet firmly on the ground.
• Once settled wriggle the toes about to ease tension.
• Let the knees fall away from one another as the muscles on the insides of the thighs relax.
• Wriggle back into the chair so the body is well supported.
• Lower the shoulders a little and find a comfortable position for the head.
• Rest the hands in the lap or on the thighs.
• Sigh to ease tension and let the body weight be supported by the chair.

BREATHING AWARENESS

• Sigh to ease tension (unless just done so).
• Next time you breathe out - slowly close the eyes.
  
• With eyes closed - become aware of the body’s position.
  • Body and head comfortably positioned and supported.
  • Hands and arms in correct position.
  • Shoulders a little lower than normal.
  • Maybe wriggle a little to correct your position.
  • Ensure your own comfortable position.

NOTICE BREATHING

• Notice as you breathe in and feel as you breathe out.
• Become aware of the fall and rise of the abdomen as you breathe.
• Consciously slow down the breathing.
• Breathe out and pause a little - before breathing in.
• Breathe as normal.

CHECKLIST
When laying/sitting there - check that you have:

• Released tension in toes and legs.
• That abdominal muscles are not pushed too far out or pulled in too tightly.
• Released tension in the fingertips, through to the forearms and the upper arms.
• Eased tension in the shoulders by lowering them and have found a comfortable position for the head.
• Calmed the muscles of the forehead, relaxed the muscles around the eyes and mouth, let the jaw go loose and found a comfortable position for the tongue, not too far forward nor too far back.

SECOND BREATHING AWARENESS

• Now notice the pattern of breathing again.
• Notice the slight rise of the abdomen when breathing in and the slight fall when breathing out.
• Try to breathe out more slowly and notice a slight pause for a second, before breathing in again.

LAY OR SIT

• Rest quietly and still for a few moments and feel what it is like to slow down the breathing and reduce the tension in the face and body.
• Let the muscles totally relax.
• PAUSE.

RECOVERY

• In your own time wriggle the toes and fingers.
• Push the heels away from the body and gently stretch the backs of the legs.
• Gently ease the back and when ready open your eyes.
• Stretch if preferred.

Maintain regular sleep patterns
Different people need different amounts of sleep so unless someone feels chronically tired the amount of sleep does not matter. However, following the advice below can prevent sleeping problems.

• Exercise regularly, if advised by the doctor. Do not exercise within 2 hours of bedtime.
• Avoid alcohol, smoking and tea/coffee before bedtime.
• Have a milky drink.
• Read a book or magazine to distract the mind from the problems of the day.
• Take a warm (NOT HOT) bath.
• Establish a slow ‘getting ready for bed’ routine.
• Find a comfy position in bed and breathe slowly and gently as if asleep.
• Practice relaxation techniques to remove tension from the body.
• Enjoy the warm heavy sinking sensation in the body. Do not think about sleep.
• If you wake up, do not fret, do not look at the clock, just write down what is bothering you, make a hot drink and read a book until drowsy.

Managing stress
Avoid harmful ways of coping with stress:

• Smoking
• Alcohol
• Over eating
• Taking pills.

There are better ways.

• Talk about a problem with a partner or friend.
• Crying can relieve tension.
• Find a hobby like crafts, art, writing, gardening.
• Exercise or keep active. (Always check with the doctor.)
• Maintain a balance in life.