Easy Stress Reduction Techniques Part 1

Feb 27, 2017

Quick, easy and simple techniques to release your stress.

Progressive Muscle Relaxation is an easy yet profound stress reduction technique. This technique helps reduce stress physically and mentally. Most people start at the head and work downwards but you could start with the feet or even the hands. The process involves tightening one muscle group at a time, (the forehead for example) relaxing that group and then moving on to other muscle groups. In practice, I tend to start with the forehead and then move on to the face and jaw and then down the back of the head into the shoulders and back. I continue this process until we reach the toes. A passive Progressive Muscle Relaxation Technique involves simply relaxing each muscle group by going through the process without tightening each group first. Five to twenty minutes for this process is average.

Progressive Muscle Relaxationhelps the mind and body understand the difference between stress and relaxation, thus allowing one to relax. This may seem strange at first, however stress is so prevalent in our lifestyle today that stress is sometimes accepted as a natural state. Using stress reduction techniques helps the mind/body system understand that it can just let go and feel better.

A small note of caution. Since one form of Progressive Muscle Relaxation includes stressing muscles first, it's important to check with a doctor first if you have heart issues, or if you have any muscle damage. For instance, you wouldn't want to further strain a muscle.

Enjoy Life

Mark Bell, CPLC, C.H.

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Unlocking Relief from Acid Reflux: How Hypnosis and Other Techniques Can Help

By Mark Bell • 03 Dec, 2023

Are you tired of feeling like your insides are on fire, night after night? Do you struggle with heartburn, bloating, and discomfort that never seems to end? If so, you may be one of the millions of people worldwide who suffer from acid reflux. But fear not! There is hope for relief, and it comes in the form of hypnosis and other natural techniques. Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid flows back up into the esophagus, causing painful symptoms. While medication can provide temporary relief, there are many holistic approaches that can offer long-term solutions without the side effects of drugs. One such approach is hypnosis. Hypnosis is a state of focused relaxation and heightened suggestibility that can help your mind overcome negative thought patterns and behaviors that contribute to acid reflux. By accessing this state through guided meditation or working with a trained hypnotherapist, you can learn to manage stress and anxiety, which are common triggers for acid reflux. Additionally, hypnosis can help you change your relationship with food by reducing cravings for trigger foods and increasing your awareness of hunger and fullness cues. But hypnosis isn't the only technique that can bring relief. Here are some other natural methods that have been shown to reduce acid reflux symptoms: 1. Mindful eating: Eating slowly, savoring your food, and paying attention to your body's signals can help prevent overeating and reduce acid reflux. 2. Avoid trigger foods: Common trigger foods include citrus fruits, tomatoes, chocolate, spicy foods, and fatty or fried foods. Keeping a food diary can help you identify which foods trigger your symptoms. 3. Raise the head of your bed: Elevating the head of your bed by 6-8 inches can help prevent stomach acid from flowing back up into the esophagus while you sleep. 4. Manage stress: Stress can exacerbate acid reflux symptoms. Practicing yoga, meditation, or deep breathing exercises can help you manage stress and promote relaxation. 5. Lose weight: Excess weight can put pressure on the stomach, causing acid reflux. Maintaining a healthy weight through diet and exercise can help alleviate symptoms. 6. Quit smoking: Smoking can weaken the muscles in the lower esophagus, making it easier for stomach acid to flow back up into the esophagus. Quitting smoking can help improve symptoms. 7. Limit alcohol consumption: Alcohol can relax the lower esophageal sphincter, allowing stomach acid to flow back up into the esophagus. Drinking in moderation or avoiding alcohol altogether can help reduce symptoms. In conclusion, acid reflux doesn't have to control your life. With the help of hypnosis and other natural techniques, you can unlock relief from the discomfort and pain of acid reflux. So take the first step today and explore these holistic approaches to find the solution that works best for you. Remember, it's all about finding balance and taking care of yourself - mind, body, and spirit. If you would like assistance with reducing acid reflux and stress, or if you would like to quit smoking, lose weight, or limit cravings, please reach out to us. Please talk to your doctor concerning any medical issues or symptoms. Hypnosis can in many cases work extremely well, but I always recommend keeping your doctor informed.

Top Ways To Relax

By Mark Bell • 02 Nov, 2020

Get Active Now One of the best things you can do if you are feeling stressed out do is go for a nice walk, a good run, or perform some aerobics. Even though you may feel like vegging out in front of the TV to relax, exercise is a very good way for releasing mood-boosting chemicals like endorphins and anandamide. These chemicals can be quite effective in lowering anxiety and can increase your mental wellbeing. Of course, exercise and positive activities are also good for taking your mind off problems and it helps you to get better sleep at night, and getting better sleep is a great way of helping to reduce stress. Get In The Moment It should be noted that if you are not fully present in the moment, you are unlikely to fully benefit from relaxation techniques. Mindfulness is a technique of being in the moment. You can start with simply focusing on your breathing for a few minutes. If an irritating or distracting thought comes up, simply let that thought know that you are focusing on your breathing and then return back to that focus. Repetition is key with these techniques. You are actually training your mind to value stress reduction patterns instead of stress. If watching a funny movie, listening to your favorite music, be in the moment. Taking a nice walk, be in the moment. Have A Laugh Laughter can have wonderful therapeutic effects. Laughter therapy and laughter yoga classes are becoming more popular for boosting health and mood. Studies show that even the anticipation of laughter can help us to relax by lifting our spirits and reducing stress levels in the body. Watch funny cartoons, movies or TV shows. Find funny entertainment on YouTube. Laughter decreases stress hormones and increases production of immune cells and antibodies allowing you to also fight infection and heal faster. A 30 minute laugh break can help, or go for a full 90 minute funny movie. One of my favorite funny movies is the 1972 classic, What's Up, Doc? Listen To Music Listening to our favorite music usually puts us in a good mood. Many studies have found that music can be wonderful for reducing stress. In fact, studies have indicated that music can even lower extreme levels of stress. Imagine just chilling out to some of your favorite music for awhile. You can listen to relaxing music, but it really is best to go with whatever type of music you feel enhances your mood. For a double boost of stress relief, try listening to your favorite music music while walking or working out. Chocolate Chocolate is a great calming food to enjoy and it's so tasty. Chocolate is high in magnesium, which helps reduce stress, and it contains anandamide, a neurotransmitter that can give you a peaceful feeling. It also has high levels of phenylethylamine, which has positive effects on mood, increases attention and activity, and has been shown to relieve depression in many people. High quality chocolate with a low sugar content is best. Get a Hug, or enjoy time with your Pet Getting a hug is a proven mood enhancer. Physical contact has been found to raise levels of oxytocin and lower levels of the stress hormone cortisol. This puts us in a more relaxed frame of mind. Owning a pet has also been linked to lowered stress levels and some pets love to be hugged. In their own way, pets can give you that special hug feeling. Stay tuned for part two!