Stress And Life :: Part 2

Moirangthem Rachandra Singh *

Environmental stressors

Examples are excessive cold, excessive heat, excessive noise, excessive humidity, pollution (smoke, dusts, harmful chemicals) in the air and water, improper lighting, over crowding etc. All these things make us stressed and activate the stress mechanism. As long as the speed of urbanization and complexity in modern life increases the number of stressors increases.

In Manipur, one could imagine the quantum/degree of stress to the people caused by frequent bandhs, strikes, blockade on highways, crimes of different types etc. Many doctors and social experts wrote many columns on the stress levels felt by the people of Manipur.

How much we get affected by environmental stressors, depends on our body resistance or stamina or in technical parlance.

Here MIND plays a very important role and may examine two quotes:
"Mind is the most powerful thing in the world. One who has controlled his mind can control anything in the world"
- Swami Sivananda

"To me the very essence of education is the concentration of mind and not the collection of facts. If I had to do my education over again and had any voice in the matter, I would not study facts at all. I would develop the power of concentration and detachment and then with a perfect instrument (MIND) I could collect facts at will"
- Swami Vivekananda

Physical stressor

Physical stressors are those which are related to our body and way living as mentioned below:
a) Faulty Diet - Certain types of food increases our stress levels like excess intake of white sugar, salt, coffee, tea, alcohol, drugs, cola drinks, sweets, chillies, spices, meat, cigarette, tobacco etc. They activate the stress mechanism by stimulating SMS (Sympathetic Nervous System).

b) Faulty Breathing – Our breathing habits tend to influence directly to autonomatic nervous system and thereby influence our stress response. If our habitual breathing is shallow (limited to chest), rapid, jerky, noisy and is not rhythmical, slow and diaphragmatic (from abdomen), we are unconsciously activating our stress response because such a breathing is characteristic of a stress state of mind.

c) Faulty Posture - Our postural habits, play a vital role in activating our stress levels. The way we stand, sit, walk have a great influence in our stress level. For example, if we sit with a straight spine, we feel confident and energetic but if we sit with a curved spine and rounded shoulders, we will feel lazy, lethargic and bored.

d) Diseases – If we have a disease or chronic healthy problem, it also contributes to stress, because a disease means some imbalance in the system which is likely to create uneasiness in mind also. In fact, body and mind are so intimately connected. Here MIND plays a very important role and may examine two quotes:

e) Excessive Speaking/Talking – Excessive talking also results in overstimulation of sympathetic system. There is a lot of expenditure of nervous and muscular energy when you speak. In fact one hour of continuous speaking may tire you more than even 5 hours of physical labour because the number of muscles involved in speaking is much more than muscles used in physical labour. This is why so much emphasis is laid on SILENCE for mental peace and dissolution of stress.

f) Overexertion – Over exertion also leads to stress because of continuous overarousal of sympathetic nervous system which leads to an imbalance between the two components of autonomous nervous system and parasympathetic nervous system.

Relaxation Techniques

Meditation – In meditation we quite our mind by various techniques which give a chance for parasympathetic system to dominate and thereby slow down all the bodily functions which were previously aroused.

Stretching Exercise - By stretching various muscles the pockets of tension and tightness are released and thus muscles get relaxed which were previously tight due to stress response. There is no alternative to exercise. It is the best medicine.

Aerobic Exercise – Aerobic exercises requiring rapid movement of body also helps in releasing the bound up energy in tight muscles by utilizing this energy for movements and thus provide relaxation to body and mind. Aerobic exercises also stimulate release of endorphins (body's natural pain-killers) in the body which gives a pleasant feeling to mind.

Massage – In massage therapy by gradual pressing and releasing the muscles, muscles get looseness and their tightness and tension vanishes which lead to physical relaxation.

Accupressure – In acupressure therapy, by pressing various points in the body located in hands, feet, face, spine, the energies in the body are balanced. By balancing this basic energy, all imbalances in bodily functions including tightness of muscles are removed leading to relaxation.

Relaxing Effect of water – Water acts as a great relaxant for a tired and tensed body and mind. There are various techniques in hydrotherapy for giving variable benefits but the relaxation obtained by a simple hot or cold water bath itself convinces us about the great relaxation property hidden in water. Hot water, in principle, relaxes the muscles white cold water invigorates and soothes the tired nerves. Floating in a swimming pool/lake water with a letting go feeling is very calming and relaxing after a tired day. The lightness of the body left during floating also lightens the mind. Similarly other nature methods like fresh air bath, sunbath, mudbath also have potential for giving relaxation to us.

Abdominal Breathing- Breathing has a very deep and subtle relationship with the state of our body and mind. If our body and mind are tense, our breathing will be rapid, shallow, jerky, non-rhythmical. Similarly if our body and mind are relaxed, breathing will be slow, deep, rhythmical and diaphragmatic. Laughter- A good laughter decongests the brain and thoroughly relaxes facial muscles. It also relaxes partially the other muscles of the body because in a good laughter body vibrates. A correct saying is "LAUGHTER IS THE BEST MEDICINE". Laughing clubs are popular now in cities.

Diet, Nutrition and Toxins- Diet, Nutrition and Toxins play a crucial role in our stress levels. Certain types of food directly activate our stress mechanism. Wrong habits of eating e.g. overeating, eating at an irregular intervals, eating wrong combination of food etc, have a subtle influence in creating imbalance in our system which results in stress. Massage, acupressure, exercises, deep breathing all help in effective disposal of toxins from the body.

Dancing and shaking of the body – Dancing helps in relaxing the body in the same way as aerobic exercises do. Shaking of various limbs of the body quickly and with jerks also removes tension in them and loosens them.

Rocking and Swinging- If you rock to and fro in a rocking chair your tension will reduce. Swinging to and fro in a jhoola also reduce tension. These activities actually produce a sensation of lightness creating a feeling a mental euphoria which relaxes body and mind.

Music – Music has a great power in soothing a tired and tense mind. A distracted mind easily becomes centred on the pleasant music and songs. "Music Therapy" has emerged as a separate branch of therapy in which different types of music are tried for curing various physical and psychological disorders. However, classical music and Bhajans have been found to be generally soothing for a restless and disturbed mind.

Soothing Touch of "Nature" – Whenever you get tensed, go close to nature like gardens, forests, mountains, rivers, lakes etc. See the open sky, clouds and inhale fresh air. Listen to chirping of birds, sounds of moving breeze. Take healing rays of sun on your body. Play with children in open fields.

Since stress has been a big problem for human on earth the only solution is to fight it. Here we may remember the words of Martin Luther King Jr.
If you can't fly, then run.
If you can't run, then walk.
If you can't walk, then crawl.
But whatever you do, keep moving.

Concluded