Archive for January, 2012

Meditation Methods to Cope With Stress

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Posted 31 Jan 2012 — by admin
Category Alternative Medicine, Keeping Healthy

By: Evelyn B. Trinidad

Meditation is a by word in the health profession but most people do not give attention to stress or want to cope with stress. This is simply because they do not know the effects of stress on their health and even if they do, how to cope with stress is foreign to them.  In a study conducted, 60-90% of the reasons why people visit the doctors are stress related.

The study further revealed that stress is related to immune system weakness, skin disorders, cancer, heart attacks, diabetes, insomnia, chronic pain, asthma. It has something to do with headache, backache and depression that may lead to accidents and suicide. It also decreases the number and function of white blood cells. It has been pronounced that meditation is one way to cope with stress.

Deep Breathing or body-scan meditation

Deep breathing meditation is a very good method to cope with stress. It’s an uncomplicated method that requires little effort. It’s done by sitting upright with eyes closed. Then you inhale deeply then exhale. Focus on your breathing. Then shift your attention to your toes and how it feels against the floor.  Stay with that feeling for a while then move to your legs. Do the same with the other parts of your body until your head.

Mantra or focused or transcendental meditation

The primary consideration here is clearing your mind and focusing on an object, mantra or a single thought. A soft music can be helpful during the meditation. Let your attention focus on your body, you will feel where the tension is and let it relax. Begin to say a word.  Doing this helps you cope with stress and you will feel re energized afterwards.

Metta meditation

Is an excellent way to cope with stress. Many negative thoughts about yourself and about others are all that are occupying your mind and these could stress you. Clear your thoughts of negative ones and think positively. Sit upright comfortably and remember a time when you were loved, how you felt about it and stay with the feeling for 15 minutes. In doing so, you are changing the negative thoughts with positive ones.

Mindfulness or depression meditation

This type of meditation helps you to cope with stress or depression as your mind is allowed to wander and not focusing on one thing. This is also the most common technique. It is done by sitting down in one place and watch people come and go. You just watch. The point is, your mind has a lot in it, and just let the thoughts come and go. Don’t dwell on them. The more you are exposed to negative thoughts the lesser the effect it will have on you.

Movement or walking meditation

Sit and close your eyes then rotate your head, the movement relieves and helps you cope with stress. You can also run, walk, and pace while meditating. As you run focus your attention on your movements especially as your feet touches the ground and you can feel the release of tension there. Continue focusing on your feet as you keep experiencing the feeling of your feet hitting the ground.

Empty mind meditation

As the term connotes mean, this is a meditation technique that makes you discard all thoughts from your mind or keep your mind blank let it rest. Find a quiet place where you can relax. Sit down with your legs crossed and start to remove all thoughts from your mind. Stay that way for 15 minutes. You will feel refreshed afterwards.

Visualization meditation

Imagine a peaceful scene with you in it using your mind. If the scene you imagined is the ocean, then you smell, see it through your mind, touch it and listen to the sound of the ocean and feel the breeze of the sea on your skin. Enjoy the moment as you savor the beauty and serenity of the place. This will relax your mind and help you to cope with stress

Meditation techniques have been used for centuries now to help people cope with stress and to promote a healthy body and mind. It has evolved from the simple to the more complex methods as combinations and new techniques were discovered.  Even if there are numerous methods, it does not mean you have to use them all simultaneously. You can use two or just one depending on your needs.

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Causes of Myofascial Syndrome

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Posted 05 Jan 2012 — by admin
Category Diseases and Conditions, Health Procedures, Keeping Healthy

By: Arvie Vitente, MPH, PTRP

Have you already experienced frequent cramping pain on your muscles mostly at the upper back area? That even with enough rest and massage the pain still persists? Maybe you are suffering from myofascial syndrome. Myofascial syndrome is included in the long list of chronic musculoskeletal pain disorder. In myofascial syndrome, there are palpable nodules in the muscles that are called the trigger points that cause pain upon application of pressure on them. This could also be felt in other parts of the body.

Causes of Myofascial Syndrome

Myofascial syndrome classically occurs among individuals with chronic faulty posture in which the muscles are contracting repetitively resulting initially to simple muscle soreness, then later on to a bothersome condition, which is the condition myofascial syndrome.

Clinically, the exact cause of myofascial syndrome is still not known. There is a theory associating it to connective tissue diseases but this is much generalized. Other theories state that this could be due to accumulation of lactic acid in muscles among individuals with jobs or other activities that require repetitive motions like in carpentry, typist, among others.

Another probable cause of myofascial syndrome are stress-related conditions. Individuals working in the academe are particularly prone to myofascial syndrome since aside from their true job, which is to prepare lessons and deliver these in their classes, they still have other school-related responsibilities which come with great pressure that would in turn result to muscle tension. Likewise, bank managers, typists and bus drivers are also prone to myofascial syndrome.

Difference between Myofascial Syndrome and Fibromyalgia

Myofascial syndrome and fibromyalgia both affect skeletal muscles but the difference is that, myofascial syndrome affects muscles on one side of the body that radiates on other parts, which include the neck and shoulder areas, while fibromyalgia affects muscles on a broader distribution.

Red Flags of Myofascial Syndrome

The signs and symptoms of myofascial syndrome may include deep, aching and cramping in the muscles involved. The description of pain in myofascial syndrome is usually pain that persists and is aggravating. The pain is elicited by applying pressure on the muscles affected which are called the trigger points. Patients with myofascial syndrome mostly complain of having a hard time to sleep primarily because of pain. If these symptoms are present, make an appointment with your doctor.

Treatment

Mostly, patients with myofascial syndrome are advised to undergo physical therapy and trigger point injections. Oral analgesics and relaxation techniques are also included in the treatment options.

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Anxiety: How to Cope with It

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Posted 01 Jan 2012 — by admin
Category Alternative Medicine, Health Procedures, Keeping Healthy

Anxiety and how to cope with it, is a common dilemma nowadays. This is because anxiety has become a common occurrence as a result of the increasing demands in the home front, coupled with the fast pace of doing work in a very competitive arena. Before you attempt to use some of the techniques, you must understand first what is causing your anxiety.

Accept that you suffer from anxiety

Once you recognized that you are suffering from anxiety, determine what triggers your anxiety and look for ways to treat it. There are many causes of anxiety, and how to cope with it can sometimes be individualized. You can read further for a better understanding on the subject thereby giving you the leverage to treat yours.

Do simple relaxing activities

Breathe deeply and slowly release the air. It relaxes the body. Veer away from negative thoughts. Indulge yourself. You can go dancing, listen to music, go to the beach, and go hiking, joy riding. There are arrays of happy things you can do if you love to do it. These will help you ease away your anxiety.

Engage in physical exercises and body relaxation

Go physical for 30 minutes 3 times a week. This would help you release the tension from your body and mind. There are relaxing exercises such as yoga and tai chi that you can do.

Meditate

Meditation relaxes the body and mind that leads to lesser tension and calm mind. When meditating put your mind in a “blank” state, in that way your mind is free of all thoughts that may trigger tension.
Talk to a Friend about it or Write it down

Talk to a friend about your situation, it would help release the tension. You can also do a diary on how you feel every time anxiety attacks, this way you are easing away tension and you might develop a strategy on how to combat it when it attacks.

Use Herbal Remedies

Aromatherapy is known to have soothing effects to the body that causes you to relax. When you relax, the tension eases out of your body leaving it worry-free.

“Anxiety and How to Cope with It” books and manuals include among others herbal remedies to address anxiety, specifically aromatherapy.

Observe proper and balanced diet

Intake of proper diet helps the body function at its optimum. Stay away from caffeine and sweets it increases tension in the body.

Boost your Confidence

The common cause of anxiety is lack of confidence in yourself and in your capabilities. When you feel this way, your mind reacts to it resulting to an inferiority feeling that tends to agitate and stress you.

With the tips discussed on Anxiety and how to cope with it, it is hoped that you gained knowledge on how to manage yours and find a fulfilling life.

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