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Block Stress from your Life Once and for All

English: Effects of stress on the body. (Photo credit: Wikipedia)

By Alan Knight

You might be thinking, “Stress! There is nothing I can do about it.” The bills keep piling up. I can't find enough hours in the day. People are acting like idiots. The truth be told, you have more control over your stress than you might believe. Stress management is all about taking charge of your life, your thoughts, and your emotions. More importantly, it is about the way you deal with problems. No matter how stressful your life might seem to be, you can deal with it.

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Let's look first of all at the true sources of your stress. Often identifying stress causes is easy. Maybe it comes from a job change, or an illness. Perhaps you've had a death in the family of someone close. However, identifying the “every day” causes might be more taxing. To find your true sources of stress look to your habits, attitudes, and even your excuses. First, do you explain away stress as temporary? “I just have a million things going on right now.” Yet you can't remember the last time you took a breather. Second, do you define stress as an integral part of your work or home life? “Things are just always crazy around here, “you might say. How about this one. Do you blame other people for your stress? You become the perennial victim, because others are bringing stress upon you. Until you accept responsibility for the role you play in generating or feeding your own stress level, you will never be able to manage it.

A stress journal can help you identify the regular stressors in your life

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and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down: 1. What caused your stress (make a guess if you're unsure.) 2. How you felt, both physically and emotionally. 3. How you acted in response. 4. What you did to make yourself feel better. Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Let's now look at some ways to cope with stress.

Relax! You deserve it. It's good for you, and it takes less time than you think. You don't need a course of study. You don't require a weekend retreat, although that's not a bad idea. It can be as simple as learning to RELAX.

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Meditate. A few minutes of practice each day can help ease stress. Research has suggested that daily meditation may alter the brain's neural pathways, making you more resilient to stress. It's simple. Sit up straight with both feet on the floor. Close your eyes and focus your attention on reciting a positive mantra such as “I feel at peace.” Try to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.

Breathe Deeply. Take just 5 minutes and focus on your breathing. Sit up straight. Slowly inhale through your nose, feeling the breath start in your lungs and work its way to your head. Reverse the process as you exhale. Deep breathing counters the effects of stress.

Slow Down. Take 5 minutes and focus on only one thing with awareness. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.

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Laugh. Watch a funny movie. Talk to others who make you laugh. Laughter lowers cortisol, your body's stress hormone, and boosts chemicals called endorphins, which help your mood.

Pleasant music. Research shows that listening to soothing music can lower blood pressure and heart rate. Create a playlist of songs or nature sounds and allow your mind to focus on the different melodies, instruments, or singers. You can also blow off steam by rocking out to more upbeat tunes.

Movement. You don't have to run in order to get a runner's high. All forms of exercise, including aerobics and even walking can ease anxiety and release feel-good chemicals in your body. Walk through the park, taking in all the sights and sounds. Breathe in the air and feel the breeze against your face.

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Decompress. Place a warm heat wrap around your neck and shoulders for 10 minutes. Close your eyes and relax every part of the body. Better yet, try some warm water therapy. The new Walk in Tub that has recently appeared on the market is a perfect way to install your own personalized whirlpool in your home. It takes up very little space (about the size of a normal bathtub.) It stands upright and comes with a watertight door. You simply walk inside, sit down and turn on the warm water. The Walk in Tub comes with both air jets (bubbler) and water jets (whirlpool) to provide plenty of help to work out all the kinks in the body. Just recline and let the churning, bubbling water to do their work. After about 15-20 minutes your entire body is totally relaxed.

Self-Hypnosis. Try putting yourself into a deep hypnotic state by slowly counting backwards from 10, and the time imagining that you are going deeper and deeper into a state of total relaxation. You can even record the exercise on a tape player and play it back as you relax. Say things like, “all the muscles in my back are beginning to relax and ease tension. My body is getting heavier as my muscles relax and ease tension.” Do this also for the feet, legs, abdomen, all the way to the head. By the time you get there you will feel wonderful.

One thing we haven't mentioned is how to avoid stressors (things that stress you out.) It's not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that can be eliminated.

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Learn how to say “no” - Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a sure-fire recipe for stress. Distinguish between the “should” and the “musts” and, when possible, say “no” to taking on too much.

Avoid people who stress you out – If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment - If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer by less-traveled route. If you can't avoid a stressful situation, try to alter it. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you'll have a good chance of finding a happy middle ground. Poor time management can cause a lot of stress, but if you plan ahead and make sure you don't overextend yourself, you'll find it easier to stay calm and focused.

Watch this short video about the feature and options of Walk-in tubs.

In this article, I have discussed a dozen ways to reduce stress in your life, including taking a decompressing warm bath in a Walk-in tub. I provide details for several of these methods and discuss how to remove stressors from your daily life.

If you found this article useful or entertaining, please share it with your friends, family and co-workers. If you have a comment about this subject, leave it in the comment section at the end of this article.

Would you like to receive a FREE COPY of our new e-book? Tub King's Ultimate Guide to Cast Iron/Porcelain Tubs, Walk-in Tubs & Safety Suite Showers. Fill in the form below and we will send it to you for free! It is also for sale and you can see/buy it on Amazon.com by clicking on this link.

Have a question? Feel free to contact me at the number or email listed at the end of this article and I will personally get back to you. It’s been my pleasure sharing this information with you.

Alan Knight is the owner of Tub King, Inc., and SeniorBathtub.com in Jacksonville, Florida. He has many years of experience in the antique and senior bathtub industries. In addition to providing superior products, Tub King has been honored with “Best of Jacksonville Chamber Awards” for four years running. If you would like to contact Alan Knight, call (800) 409-3375 or (800) 843-4231; or send an email to alan@tubking.com.

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GET RID OF YOUR STRESS - IT’S NOT HELPING YOU

Courtesy of www.flatpanelshd.com

By Alan Knight

Just hearing the word can make you nervous and edgy. Everyone feels stress from time to time, and some more than others since it is a very personal emotion. Some people bounce back from stressful events quickly, while some internalize emotions brought on by stress. It is incredibly important to understand your reactions and limits resulting from stress to avoid the health effects that often ensue.

THE FLIGHT OR FIGHT RESPONSE

The adrenal glands sit atop the kidneys.
(Photo credit: Wikipedia)

Cavemen had stress and it’s a good thing they did. Imagine a few people from a tribe were out in the fields innocently picking berries. Along comes a saber-tooth tiger who suddenly see its dinner. The cavemen sense they are in trouble and the body reacts to protect them from danger. Scientifically speaking, the hypothalamus in the brain sends chemical triggers to the adrenal glands, located at the top of each kidney. The adrenal glands get to work and release hormones like cortisol, which raises blood pressure and blood sugar. These responses are perfect for these cavemen because they are exactly what they need to out run that tiger. Within seconds, they would be able to run faster, see better and think more clearly. Unfortunately, they probably had to drop the berries and run back to their caves, but at least they had the adrenaline to do it.

This process is perfect if you need to outrun a saber-tooth tiger, but it can be harmful to your health if sustained over time. We live in a stressful society. We have concerns about our bosses, meeting deadlines, money, finding affordable childcare and more. These stressors make our bodies react the same way and the “flight or fight” response is on overdrive, causing chronic health issues over time.

MINOR AND MAJOR STRESS EFFECTS

Have you ever had a stomach ache before an important presentation or become nauseous before an interview? Even these relatively minor stresses have an impact. Fighting with a spouse or going through a divorce is major stresses that have an even bigger impact.

When stress becomes chronic, it can interfere with your ability to live a normal life. You might become irritable for no obvious reason, have difficulty concentrating or feel constantly fatigued. This can really do a number on your body and can make existing health issues worse.

IS CORTISOL THE CULPRIT?

Chemical structure of cortisol.
(Photo credit: Wikipedia)

The effects of cortisol on the body reach far and wide. Studies have shown that repeated elevated amounts of cortisol will lead to cravings and weight gain. Scientists believe it binds to receptors in the brain and controls the hormones that stimulate appetite. Not only is the appetite stimulated, but cortisol is linked to spur cravings for sugar and fat.

Cortisol may also increase the amount of fat tissue that is stored in your body and enlarge fat cells. Even higher levels of cortisol have been linked to “deep abdominal fat” or the dreaded belly fat.

MORE STRESS EFFECTS

Do you want to avoid a heart attack? Keep your stress at bay. Evidence is growing that there is a relationship between stress and the propensity for having a heart attack. “A recent study in Health Magazine of 200,000 employees in Europe found that people who have stressful jobs and little decision-making power at work are 23% more likely to have a first heart attack than people with less job-related stress.”

Do you have a headache? Stress can cause it, when the adrenaline chemicals are released. Stress also causes muscles to tense which also results in headaches and migraines. If you grind your teeth or stiffen your shoulders in response to stress, this only makes the headaches worse.

Can’t sleep? Stress definitely causes insomnia. Your mind is running and your body is in a hyper-aroused state where you are wide awake. Sometimes this passes quickly once the stress is over, but long term stress can lead to more serious sleep disorders.

Am I forgetting something? There is an association between memory loss and stress. Cortisol is to blame again. It interferes with transmitters that enable the brain cells to communicate with each other, leading to difficulty with memory retrieval.

Is there too much hair left in your brush? Chronic stress can result in hair loss and exacerbate existing conditions.

STOP THE MADNESS- GREAT WAYS TO REDUCE YOUR STRESS

Reducing stress right now can have immediate benefits for you and protect your health long-term. Let’s discuss some methods to reduce stress and promote a healthier you.

Courtesy of www.morse-re.com

HIT THE MAT

Yoga is considered to be a synergistic combination of mind and body movements, coupled with controlled breathing techniques. The breathing techniques learned in yoga helps your body to stay in the “rest and digest” state which works to balance the “flight or fight” state. The pranayama (breathing techniques), if practiced correctly, can let our minds and bodies slip into a more restful state of being.

Practice controlled breathing before you go to bed. Lie down and close your eyes. Inhale and feel the breath in the abdomen and chest. Exhale fully and try to feel the breath leave your body. Do this practice for a full five minutes before you go to bed and see if you can feel the difference.

GET OUT AND MOVE

Any form of exercise can act as a stress reliever. Exercise releases the brain’s feel-good transmitters, the endorphins. This effect is not only achieved by runners, but any solid sweating action can give you the same “high.”

Exercise is like meditation in motion. Think about how you feel after an hour of swimming laps or playing a spirited game of tennis. You find that you have forgotten the day’s woes and feel accomplished. Your energy will be improved and you’ll be more optimistic throughout the day.

Regular exercise can improve your self-confidence, relax you and reduce symptoms of depression. You shed your daily tensions and begin to act calmly under stressful situations. Exercise promotes strength and a good cardiovascular workout will get that blood pumping, giving your heart a boost. Get out and work up a sweat for a proven way to manage your stress.

Kerry getting into his Walk-In tub.

KEEP YOUR RELATIONSHIPS STRONG

Relationships can be a source of stress and can also be stress relievers. Reach out to family members and friends and let them know you are having a tough time. Your social network can be an excellent resource to give a different perspective while offering comforting support.

GET INTO YOUR BATH TUB AND MEDITATE

A bath meditation, combines the amazing benefits of meditation to relax your mind and the benefits of a soothing, hot back to relax your tired muscles and take you away from the day’s stressors. For seniors who may have issues with getting in and out of the tub, a walk-in tub is a great solution. These tubs also have therapeutic water and air jets to help you relax.

Block out a minimum of 15 minutes and make sure you are not disturbed by your phone, family or friends. This is your time. As you are filling the tub, add aromatherapy oils or salts to enhance the experience. Many of these scents are known to promote relaxation.

Check out this short video on warm water therapy.

Relax in the moment while breathing slowly and deeply like the pranayama technique mentioned above. Keep your mind as clear as possible and try not to let it wander. Focus on the sensations around you while staying in the present moment.

If you have trouble keeping your mind clear, you might also try a mantra meditation that requires more focus.

You can be assured you will be feeling relaxed and at peace in a very short time.

Stress is the cause of many health issues, but these can be controlled by using some of these proven techniques to give you a happier and healthier perspective on your life.

Until the next time.

In this article, I provided you with many of the side effect that stress can cause in the human body and ways to alleviate stress. In particular, I discuss how a meditative bath can help you relax when stress rears it's ugly head.

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If you would like a FREE copy of our eBook "The Walk-In Tub Buyers Guide", fill out the form below and we will send it to you.

Have a question? Feel free to contact me at the number or email listed at the end of this article and my brother, Alan, who heads up Tub King, will personally get back to you. It’s been my pleasure sharing this information with you.

Check out Tubking.com

Alan Knight is the owner of Tub King, Inc., and SeniorBathtub.com in Jacksonville, Florida. He has many years of experience in the antique and senior bathtub industries. His companies not only provide superior products, they are also award winners, receiving the “Best of Jacksonville Chamber Award” four years running. To contact Tub King directly, call (800)843-4231 or email alan@tubking.com.

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One Good Way to Deal with Everyday Stress

By Alan Knight

Courtesy of www.amazon.com

There is a lot of news surrounding the death of Chris Kyle, American Sniper, and the murder trial that has just come to a verdict. Eddie Ray Routh was found guilty by a jury of the murder and has been sentenced to life in prison with no parole. Routh had claimed he was suffering from Post Traumatic Stress Disorder (PTSD) although there were questions as to whether he had actually been in a combat zone. The movie, American Sniper, based on the book written by Kyle, has been popular to say the least, earning more than $400 million at the box-office. It was also nominated for an Academy Award and did win one Oscar. There are several reasons for the popularity of the film. There is the spirit of Americanism, celebrating the life of a real hero, and seeing the element of intense combat up close and in your face. But there is another reason people were attracted to the movie and that is trying to understand the nature of PTSD. Chris Kyle suffered from it in some degree, each time he returned from a tour. How do you leave a battle zone where you have witnessed the killing of your buddies, where you have had to pull the trigger yourself in killing the enemy, and then return to the simple, peaceful, home life that you left a few months earlier? How do you deal with it? The magnitude of that level of stress is staggering.

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To some degree we all deal with stress on a daily basis. It can be severe, such as dealing with things like natural disasters, car wrecks, the sudden death of a loved one, rape, assault, sexual abuse or childhood neglect. Most of the stress that we deal with daily is less severe, but can become just as debilitating. Stress related to the work environment is one of the most insidious. Many people come home from work completely exhausted, not so much from physical exertion as from mental fatigue. This can lead to sleepless nights fraught with worry about whether or not they can keep their job and support their family. There are just as many elements that create stress at school. Young children, especially in the teenage years, develop stress related personality problems that can remain long after childhood is over. The point is, stress is a normal part of life that can either help us learn and grow or it can cause us significant problems. Stress releases powerful neurochemicals and hormones that prepare us for action (fight or flight.) If we don't take action, the stress response can lead to health issues. Prolonged, uninterrupted, unexpected, and unmanageable stresses are the most damaging types. In general, stress is related to both external and internal factors. External factors include the physical environment, including, not only your job, but your relationships with others, your home, and all the situations, challenges, difficulties, and expectations you're confronted with on a daily basis. Internal factors determine your body's ability to respond to and deal with these external stress-inducing factors.

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One of the greatest accomplishments of those dealing with stress is to find a way to relax. That may sound easy, but it’s not. Stress can cause headaches, muscle tension, backaches, nausea, and depression. You might not even be aware of what’s causing the symptoms, but stress can definitely be at the root of physical ailments. Allowing the mind and body to relax is paramount to reversing these debilitating effects. Some people resort to drinking, others smoking, and the greater percentage will turn to pain relievers or muscle relaxers, some of which can be habit forming. But there is one solution for relaxing the body that is all natural, that doesn't harm the body, and can create long-lasting relief without drugs of any kind. The answer is “water therapy,” or as some refer to it, “hydrotherapy.”

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We've all had been in hot tubs or spas. It can provide some comfort and relaxation, but at a cost. Typically, the spas are expensive, more public in their design and use, and not convenient at all. But there is a new product on the market that could provide what is missing. It is the Walk-in Tub.

The Walk-in Tub is a self-contained, free-standing, bathtub spa that offers privacy, independence, and warm water therapy. It’s also quite affordable. The combination of heat, buoyancy of water, and massage from air and water jets provide much more than just a calming soak. Stress is reduced naturally when the body is stimulated through massage, exercise and other means. These activities release neurotransmitters called endorphins, which assist the body in handling pain, stress and emotional issues. Warm water massage therapy in a Walk-in Tub is one way to release endorphins and in so doing naturally increasing pleasure and relieving stress.

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Headaches can be reduced as water jets provide swirling water and air jets induce bubbling water that helps to dilate blood vessels, increasing blood flow. Sleep may come faster and last longer for those who take advantage of hydrotherapy. The National Sleep Foundation reports that soaking in warm water before bed can ease the transition into deeper sleep. While this is critical for someone with insomnia, who wouldn't benefit from a better night's sleep that leads to feeling rejuvenated and well-rested every day?

Muscles and joints benefit from increased blood circulation provided by streaming warm water. Skin and muscles loosen and relax, and the body naturally heals damaged areas through improved blood flow to injuries.

We will never eliminate stress from our lives. We can only hope to manage it more effectively. Learning to deal with daily stress can be greatly enhanced with the help of warm water therapy in the evening provided by the Walk-in Tub.

In this article, I talked about various forms of stress how it can have a negative effect our lives. I also discuss some way to effectively deal with stress especially the use of a Walk-In tub, with its hydro, air and warm water therapies. The walk-in tub can provide real relief from stress and the negative effects it places on our bodies. I'm glad I have a walk-in tub to help elevate my everyday stress.

Check out this short video about our Walk-in Tub Buyers guide.

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If you have a comment, please type it in the Comment section below. Of course, I encourage you to share this article with your family, friends, and colleagues.

Have a question? Feel free to contact me at the number or email listed below and I’ll personally get back to you. Thanks for reading; it’s been my pleasure to share this information with you.

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Alan Knight (now retired) is the former co-owner of Tub King, Inc., and SeniorBathtub.com in Jacksonville, Florida. He had many years of experience in the antique and senior bathtub industries. These companies not only provide superior products, they are also multi-award winners, receiving the “Best of Jacksonville Chamber Award” four years running. To contact Tub King directly, call (800)843-4231 or email alan@tubking.com.

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