stressfree





	"Learning to Live a Stress-Free Life" Joe A. Thomas, MA, CCAS, CCS A common theme exists with many people in America today. Most, if you ask them, know what the word "stress" is, but many would not be able to describe how they experience stress on a daily basis. In my work over the last 13 years, I have found that many people were totally unaware of how stressed they were. Based on my work with many people from different walks of life, I have found it helpful to get them to understand concrete examples of how they were stressed.

Here are some sample questions that I have asked:

Sample Questions:

How often do you experience:

v Headaches
v Fatigue
v Muscle aches and pains
v Skin and dermatological problems
v Digestive difficulties
v Back pain
v Tight neck and shoulders

How often do you get a good night's rest (with at least 7 hours of restful sleep)?

v Do you feel rested when you awaken?

Do you have relaxation practices?

v Do you practice at least 20 minutes a day?

Do you exercise at least 3 times a week for 20 minutes?
Could you please breath (inhale and exhale) 6 times at your own rate and pace?

May I briefly check to see if you have tension in your neck and shoulder muscles?

You may have mentally answered "yes" to some of these questions in your own life. How fast was your breathing?

I wonder if you were to answer each of these questions now, if your answers would be similar to the people that I work with on a daily basis.

The answers that people give often begin to paint a picture of how they are managing their daily stress. It is not uncommon for people to answer "no" to many of these questions.

The truth is often uncovered upon observation of their breathing cycles coupled with palpitation of the neck and shoulder muscles.

Breathing Observations:

People who are stressed tend to breath fast and shallow. Their breathing tends to be in their upper chest, and involves much shoulder movement. They also will describe not being able to catch their breath. Individuals who breathe in this pattern, unbeknownst to them, are supporting stress reactive patterns on a daily basis.

It is in a person's breathing that I find that the first interventions need to occur.

Intervention #1: Changes in Breathing Exercises
The first intervention in modifying a person's breathing often involve the following:

Moving their fast breathing cycles per minute which may be as high as 10 breaths per minute (one breath cycle (in and out) every 6 seconds)

Shift the average breathing cycle to one breath every 10 seconds initially

The goal is to have them breathe diaphragmatically 3-4 times per minute

Making this modification is not without resistance. Many will need to practice this breathing style 1-2 minutes every 2 hours on a daily basis.

Noticeable changes in their breathing patterns with daily practice will be evident in as short as 4 weeks.

Shoulder and Neck Observations:
The second intervention involves the palpitation of an individual's shoulders and neck muscles.

Intervention #2: Shoulder and Neck Tension Discrimination Exercise

Often, light pressure on the shoulder and neck region will elicit an "ouch" from them. It is this "ouch" that helps both of us to understand that there is discomfort occurring in the body. I instruct these persons to practice letting their shoulders drop. The practice occurs usually as follows:

Lightly bring your shoulders up towards your ears, hold for 3 seconds, then drop

Bring your shoulders up a second time and hold for a maximum of 15 seconds, or when you feel tension in your shoulders, then let your shoulders relax

The goal to this practice is to notice tension in your shoulders within 5 seconds of engaging them with one fourth of the effort with which you start. Initially they are using their full effort in raising their shoulders. Gradually, we show them that it is through minimal effort that we attain maximum release and comfort.

It is through these simple exercises for 2 minutes every 2 hours that many people learn a valuable stress reduction skill. It is not the life that they lead that is stressful. Rather, it is how they have perceived the stress and responded physiologically to the stressors in their lives.

In closing, I will leave you with a simple statement to ponder until the next installment of "living a stress free life".

"People who lead successful lives do not lead stress-free lives…
… they simply do not let stress determine how they will respond."

Joe A. Thomas,
MA, CCAS

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