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2 Steps to Take Charge of Your Stress or Anxiety

by Nina

Enclosed Field with Rising Sun by van Gogh

Lately I’ve been trying to help several people who are suffering from stress and/or anxiety. Although these people are all quite different from each other—they range from a young woman with a new baby to man with newly diagnosed heart disease to an older man with chronic insomnia—I found myself saying the exact same things to each one of them. And since my advice was, in a way, very basic, I thought I’d write it up for the blog.

One of the things that motivated me to share this advice was that I was struck by something my friend said when talking over her daughter’s problems with her. “Well, I guess, anxiety just comes and goes.” My friend seemed to feel that her daughter was at the mercy of some emotion that took her over periodically and that there was nothing she could do to change that. But I feel that through a combination of educating yourself and making some lifestyle changes, you can empower yourself to deal more effectively with stressful situations and hopefully also reduce the levels of stress and/or anxiety that you are suffering from. 

And the advice I’ve been giving boils down to two simple steps.

1. Learn About Your Nervous System.

The first thing I always tell people I’m teaching to manage stress and anxiety is to read The Relaxation Response by Herbert Benson so they can learn about how their nervous system—specifically the autonomic nervous system—works. I recommend this book because although we have some information on the blog about the nervous system (see Chronic Stress: An Introduction and Stress, Your Health and Yoga), we don’t yet have a comprehensive overview of the nervous system. (I am going to write one tomorrow, though, because I’ve realized how important it is!) 

I feel strongly that educating yourself about your nervous system will help eliminate some of the mystery of what’s happening to you and empower you to make some important decisions. Knowing the symptoms of chronic stress, such as insomnia, digestive problems, headaches, high blood pressure and so on, will help you choose the right solutions (see below) for you and to take action before things get out of hand. And I also believe that knowing about how your nervous system works and understanding the difference between sleep and conscious relaxation (see Conscious Relaxation vs. Sleep) will motivate you to start practicing stress management. Otherwise, you might think—as one friend did—that exercise and sleep are all that is needed.

For example, I can always tell when I’m getting stressed out because I start sleeping poorly, lose my appetite (sometimes even feeling nauseated), and, because my mind is racing, I talk more than usual! If things get really bad, I start to feel a burning sensation in my chest. So rather than just waiting until things get even worse (I have been there—“going over the edge” I call it), I double down and focus my yoga practice on stress management (see Friday Q&A: Practicing to Manage Stress). I believe this has helped keep me emotionally healthy for almost 20 years now.

2. Find Ways to Manage Your Stress and Reduce Anxiety, and Practice Them.

Once you’ve learned about your nervous system and how important conscious relaxation is for your emotional as well as physical health, you should take the time to explore the possibilities yoga offers for helping you manage your stress and reduce your anxiety. We’ve been writing about the different ways that yoga can help you manage stress since the very earliest days of the blog. And throughout the years, we’ve continued to write about this. That’s because we feel that yoga includes such a wide range of possibilities that you’re sure to find something that works for you. Interestingly, the paper I wrote about in Self-Regulation, Psychological Health, and Yoga confirmed this very opinion!

But everyone needs to experiment to find what suits them best. For example, even though breath practices (see Friday Q&A: Breath Practices for Anxiety) are traditionally thought to be helpful for stress and anxiety, one person I’m working with found that breath practices I recommended tend to agitate him. Happily, however, I introduced him to supported forward bends, which he immediately found soothing. Another man I’ve been counseling does find breath work helpful, and he has used to it to relax while getting medical procedures that make him tense. He also really enjoys the guided relaxation tracks we have available on our site (see Audio Tracks). 

I myself love the breath practices and supported inversions (see All About Supported Inversions). But I never enjoy restorative yoga, unless I’m super exhausted, and I don’t like listening to an audio recording of any kind while I practice, which are two of Baxter’s favorite things. Hey, we’re all different, not only in our tastes but in the ways we get stressed out. See The Relaxation Response and Yoga for an overview of the different practices.

Finally, once you’ve identified the practices that work for you, you need to practice them regularly. This is crucial! Although some of the practices can provide quick, temporary relief, none are going to instantly re-balance your nervous system. After all, it probably took a while for your nervous system to become over-stressed, so it will take some time to return it to normal. But making the commitment to actively take care of yourself by practicing regularly is empowering—you are no longer at the complete mercy of outside forces—and that in itself is a huge step to take.

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Bach Rescue Remedy Releasing Stress Naturally

By Nicky Reynolds

It turned out the 1930s. Banks were failing. Disaster was striking around the world. Stock market trading had crashed in the United States, and also the people wound up with little hope. Families lost their fortunes as well as their homes. Many lives were lost during this time. Then, the light source at the conclusion of the tunnel. A way for respite from the stresses which are so rich in on this occasion. One doctor sought a way to heal the wounded souls he saw daily.

Bach Rescue Remedy - The Beginnings

Dr. Edward Bach, a homeopathic bacteriologist and pathologist in England, began checking out the dew on plants. He believed this moisture based in the early mornings on flowers held the key for the healing powers of these very plants. Bach took little flower material and combined it with equal areas of spirits and water.

Brandy with this time would be an extremely effective alcohol gathered from distilling wine. It had been often utilized in the so-called "patent medicines" of the time (those who were over-advertised but often did not be claimed.) Bach held a belief in water memory, or the point that heavily diluted water still retains the substances which were originally diluted inside. Using these principles he produced Bach Rescue Remedy.

Medicinal Claims

Each remedy has its own unique structure and properties. Mostly, the remedies were intended for used in emotional and spiritual healing. Conditions for example depression and anxiety were the most commonly given these rescue remedies. They were also reported to be effective on stress and insomnia.

Dr. Bach believed his remedies worked as a consequence of his the thing it illness normally. He believed a conflict existed between one's soul and ones personality's outlooks and actions which this conflict presented itself as illness. The battle would cause bad moods and blocks within the energy flow which will bring about physical symptoms. Bach belief that by treating the person's inner struggle, the outer ailments will be healed as well.

Bach's Development Process

As an alternative to testing within a science lab with controlled studies, Bach used his connection with plants and nature to develop Bach Rescue Remedy. While he began to feel negative emotions arise in his own self, he travels to the wild and commune together with the plants. Bach would hold his give over flowers one at a time until he found one which seemed to relieve the negative frame of mind. The morning sun passed through the dew around the petals to transfer healing capacity to the river.

Once he soon began collecting the dew and mixing it with equal quantities of brandy to create his remedies, he realized it had been tough to collect enough infused water for your mixture. Later methods involved hanging flowers in streams from the sunlight to infuse water. Even later, Bach changed his method again as a result of lack of sunlight. He determined boiling the flowers was effective for infusing water. He continued his research and left detailed instructions for continuation before his death in 1936.

Bach Rescue Remedy Today

Today Dr. Edward Bach's amazing remedies are still considered to hold great power. These are trusted in herbal and alternative medicines for relief of numerous additional symptoms, including seizures and first aid. Both humans and animals take advantage of the selection of tinctures. It is said that even the process of deciding on a remedy to use provides respite from stress as it's a soothing act.

About the Author:

To find more about Bach Rescue Remedy, visit www.bachrescueremedy.org

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Coming into Balance How Stress and Relaxation Work Together

by Baxter and Nina

Mirror Image by Melina Meza

So, you’re lying on a beautiful beach somewhere, feeling the warmth of the sun on your skin and listening to the sound of waves lapping at the shore, and you’re feeling totally comfortable and very relaxed. So what is happening to you? Is this the relaxation response? The rest and digest state? Conscious relaxation? Or what?

Another time you’re sitting alone in your house, meditating on your breath. Your knee hurts a bit. Your thoughts seem wild, and you feel fidgety and restless. But you keep coming back to your breath, and after several minutes your mind begins to settle and quiet. What’s happening to you now? And how is this different than being on the beach?

Or, let’s say one night you’re driving your car down a dark, winding road through a forest when suddenly a deer bolts into the road. Your heart begins to pound and your breath speeds up as you quickly try to take evasive action. Is this the stress response? The fight or flight response? On another night, you’re meeting someone you’ve just started dating. When you spot them on the street coming toward you, your heart begins to pound and your breath speeds up. It feels kind of like stress, but in a good way—you know, exciting. What’s going on there?

As we have been delving into the topics of stress and relaxation, we’ve found there’s some confusing terminology out there in the literature and even here on our own blog! So it seems like a good idea to try and define once and for all some of terms that have been most commonly bantered about. To start, let’s take a look at the following terms to get clearer on what they mean:

1. Stress Response
2. Fight or Flight State
3. Relaxation Response
4. Rest and Digest State
5. Conscious Relaxation

Stress Response. This term describes the response of your mind and body when you are faced with a challenge. Sometimes the response is to a real or perceived threat, ranging from serious life or death situations to stressful situations like doing your taxes or getting lost. Other times the response is to a positive challenge, such as running a race, falling in love, brainstorming ideas, or creating a work of art. The stress response increases the activity of your sympathetic nervous system, speeding up your heart and breath rates, and dilating your pupils to get you ready for action. When the stress response is at its extreme, you shift into the flight or fight state.

Fight or Flight State. This term describes the state of your nervous system when your sympathetic system is fully operational, and generally you are actually in danger, threatened, or think you are in danger. For example, if you are about to get into a car accident, your nervous system sends quick signals to your adrenal glands to release adrenalin, unleashing a rapid physical response evolved to get you to safety. (See below for details.) 

Relaxation Response. This term describes the response of your mind and body to safe circumstances or a secure environment, causing your heart and breath rate to slow, your blood pressure to drop, your energy usage to slow and your digestion and immune systems to turn on. In our above example, if you successfully avoided the car crash, once you got home and had some time to decompress, your system would slowly shift to the relaxation response. The relaxation response increases the activity of your parasympathetic nervous system, and enters you into the rest and digest state. 

You can trigger the relaxation response through conscious relaxation techniques or just by ordinary resting and relaxing while you are awake, such as by listening to calming music on your couch or by lying on a beach feeling the sun on your skin and listening to the waves. (This is in contrast to activities that are distracting rather than relaxing. For example, while TV distracts us from our real-life concerns, it is not actually relaxing your nervous system because the action you’re watching is typically very stimulating—as anyone who tries to go to bed after a scary movie or violent show soon realizes.)

Rest and Digest State. This term describes the state of your nervous system when your parasympathetic system is fully operational, you are mentally and physically relaxed, your body’s vital signs are in their calm state, and the immune, repair, and digestive systems are up and operating. You enter this state naturally when relaxing at home or out in nature, or when you use conscious relaxation to trigger the relaxation response.

Conscious Relaxation. This term describes any technique that triggers the relaxation response, including meditation, breath practices that are calming, guided relaxation practices, and even gentle and restorative yoga asana practiced mindfully. Keep in mind that this describes an active practice technique with a desired goal. But the awesome thing about conscious relaxation is that you can use it anytime and anywhere. You don’t need to fly to Hawaii. And although a quiet peaceful environment is helpful, you can even meditate or do breath practices in challenging environments. (See 6 Ways to Bust Stress with Yoga).

The Healthy Balance of Stress and Relaxation

So let’s say you’re sitting outside in the garden talking with a friend, and you’re feeling very comfortable and relaxed. Then your friend tells you about an interesting idea he has, and you suddenly perk up a bit. You then pitch in with an idea of your own, and that leads to very animated discussion. What’s happening here? Are you relaxed or stressed? Or, is it possible that you are both at the same?

Ding, ding, ding! Yes, it’s both at the same time. Your autonomic nervous system, which controls background processes that keep your body alive and healthy, such breathing, maintaining normal temperature, and adjusting blood pressure to match activity, is divided into two subsystems: your sympathetic nervous system and your parasympathetic nervous system. And these two subsystems work together in tandem, providing you with a healthy balance of activity and relaxation. 

Sympathetic Nervous System. This system stimulates you when you need to be active. The activity can be as basic as getting out of bed in the morning, writing an email, or practicing gentle yoga poses, something more challenging such as running a race or giving a public talk, or something really drastic such as trying to avoid a car accident. 

Your sympathetic nervous system prepares your body and mind for action by stimulating your heart to beat faster and stronger and slightly raising your blood pressure to improve blood flow, by opening your airways so you can breathe more easily, and by stimulating your thought processes so you can assess your situation and think more quickly.

In extreme situations—where serious action on your part is needed—your sympathetic nervous system triggers the fight or flight response, as described above. In this state, your sympathetic nervous system actually turns off the background functions of nourishment, restoration, and healing that are provided by the parasympathetic nervous system because these functions will slow you down. Being in the fight or flight state is normal and healthy as long as it doesn’t happen too frequently or continue for a long period of time, when it becomes chronic stress (see see About Stress: Acute Versus Chronic).

Parasympathetic Nervous System. This system is responsible for nourishing, restoring, and healing your body and mind. As you move through your day, whether you are totally relaxed, slightly active, or even very active, your parasympathetic nervous system stimulates digestion, activates various metabolic processes, and keeps your immune system turned on. (These functions will only be turned off temporarily when you’re in a fight or flight state.)

When you are physically still and your mind is quiet, your parasympathetic system functions optimally, allowing you to enter the rest and digest state. Being in the rest and digest state is normal and very desirable, as it gives your body and mind time to relax completely and recover from stressful periods. There’s probably no downside to spending a lot of time in this state, except you probably wouldn’t get very much done!

On an average good day, when you’re feeling rested and cheerful, and are involved in normal work and social activities, your sympathetic and parasympathetic systems work together to keep you in balance, allowing you to be both fully functional and stay healthy. A well-balanced yoga practice, including both physical exercise and stress management practices, will help you maintain this balance when there are minor challenges in your life. It is only when you spend too much time with an overactive sympathetic nervous system due to ongoing stressful life circumstances that you can become out of balance. At this point, it’s very important to take steps to reduce your chronic stress and bring yourself back into balance again, as chronic stress is harmful to your physical, emotional, and mental health (see About Stress: Acute Versus Chronic). And conscious relaxation with yoga is the way!

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