Stress is something that is a part of most of our lives, but it doesn’t have to be an overwhelming factor. With stress-relief techniques, we can feel calmer and healthier.
Hot tub
Water, heat and massage therapy provided by a hot tub can alleviate many body strains caused by stress. Raising core body temperature for 15 minutes, around 90 minutes before bed has been shown to induce a more restful sleep. Heat also dilates blood vessels to increase blood flow to sore or damaged tissue. In addition, water provides buoyancy that reduces strain on muscles and joints. Add the gentle massage from spa bubbles and the body is relaxed. This, in turn, can help turn off the mind and facilitate feelings of ease.
Exercise equipment
Having a stationary bike, treadmill or elliptical trainer in the home can entice people to get moving. Exercise is a known mood-booster. In a study at Duke University, exercise was shown to reduce major depression as well as standard antidepressant medication. Stress and depression are often linked. Exercise releases endorphins into the body, which can banish the blues. Other studies have shown that as little as ten minutes of brisk walking raises the mood and increases the energy level of people for up to two hours after the walk.
Massage
Few things can reduce stress as much as the feeling of human hands working the kinks out of tense muscles. Massage can alleviate pain, reduce anxiety and may even improve immune system function. There are many different types of massages available. A person can invest in a massage table for home and have a spouse or family member do the massage. However, most prefer to visit a spa or rehabilitation center and rely on a trained professional.
Swimming
A pool, much like a hot tub, can foster feelings of relaxation. Swimming combines the stress-relief of water with the benefits of exercise. Daily swimming can shake off the stress of work and family life.
Alternative therapies
Everything from accupuncture to aromatherapy to music therapy can be tried in an effort to staunch stress.
Following in the footsteps of Eastern cultures, many people are finding meditation, yoga, deep breathing and tai chi are effective at calming the mind and the body.
The ancient art of tai chi uses gentle flowing movements to reduce the stress and improve health. Tai chi (TIE-chee) is described as “meditation in motion” because it promotes serenity. Originally developed in ancient China for self-defense, tai chi evolved into a graceful form of exercise now used for stress reduction (and to help with a variety of other health conditions).
Tai chi is a noncompetitive, self-paced system of gentle physical exercise and stretching. To do tai chi, you perform a series of postures or movements in a slow, graceful manner. Each posture flows into the next without pause, ensuring that your body is in constant motion.
Tai chi has many different styles and includes rhythmic patterns of movement that are coordinated with breathing to help you achieve a sense of inner calm. The concentration required for tai chi forces you to live in the present moment, putting aside distressing thoughts.
Who can do tai chi?
The intensity of tai chi varies depending on the form or style practiced. Most forms are gentle and suitable for everyone. You can practice tai chi regardless of your age or physical ability as tai chi emphasizes technique over strength. Because tai chi is low impact, it may be especially suitable if you are not accustomed to exercise.
Although tai chi is generally safe, consider talking with your doctor before starting a new program.
Grand Rapids Tai Chi Center offers ongoing Yang and Chen style Tai Chi group classes. Teacher Gary Lee is a certified instructor with more than 15 years experience. For more information call (616) 334-8984.
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