Stress-Related
Disorders
These
include most instances of high blood pressure, migraine and tension
headaches, and peptic ulcer as well as many other problems. It is
commonly estimated that 50-80% of physician visits are motivated by
symptoms of stress-related illnesses. These problems can usually be
prevented or treated effectively by learning to regulate the autonomic
nervous system, the musculature, and the central nervous system.
- Autonomic Control
- The autonomic system is composed of the sympathetic branch
(active in response to stress), and the parasympathetic branch
(active during relaxation and digestion). Self-regulation of sympathetic
nervous system activity is accomplished with hand- and foot-warming
and with control of palmar sweating. In a general way this may
be thought of as quieting the emotions.
- Breathing
- Everyone assumes they know how to breathe or they wouldn't
be alive, but there are different breathing patterns. Those who
have learned to sing or play a wind instrument have often been
taught diaphragmatic breathing, but many others are uncertain
about this healthy form of breathing. With diaphragmatic breathing,
when a person exhales with a hand on the stomach, that hand moves
toward the backbone. With inhalation, the stomach area expands
like a balloon filling with air. Many people with asthma breathe
exactly opposite of this, while many other people do not move
the stomach at all. The first pattern is known as "reverse breathing'
and the second one as "thoracic breathing." Neither of these patterns
is as healthy as diaphragmatic breathing which allows the air
in the bottom of the lungs to be efficiently scavenged out to
be replaced by fresh air.
- Muscle
Relaxation - Muscles are activated in response to stress
as part of the fight-flight pattern. When muscles are active they
use much more energy than when relaxed. When muscles are relaxed,
messages are sent to the brain to the effect "everything is OK."
This helps to relax both the sympathetic nervous system and the
central nervous system. Muscle relaxation can be thought of as
quieting the body.
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