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Finding Ways to Reduce Stress Levels
by Ruth May, R.N., CASC

Ruth May

(September 6, 2006) -- Do you find it difficult to relax and switch off after a stressful day? Does stress give you headaches, neck pain or muscle spasms? Stress is so prevalent in our society. More than two thirds of office visits to physicians are for stress-related illnesses, such as heart disease, anxiety disorders, high blood pressure, coronary artery disease, gastric ulcers, cancer, respiratory disorders, accidental injuries, cirrhosis of the liver, and attempted suicide, all of which are leading causes of death in the United States. In addition to causing illness, stress can aggravate other conditions.

Realistically, stress is a normal aspect of life that must be endured at some level. Although it is impossible to completely eliminate stress, there are things that can be done to reduce the effects of stress. Some very simple practices have physical and mental effects that can be especially helpful during treatment of illness or injury. Some therapies help to reduce anguish, anxiety and pain without the use of medication. OK, so what are these therapies?

Massage, meditation and music therapy applied appropriately can elicit and change physiological responses such as pulse rate, respiratory rate, blood pressure, and muscle tension. They can also reduce the perception of pain by stimulating the production of endorphins, which encourage relaxation. This does not mean that they should be used in place of medications, but rather that when used in combination with conventional methods the need for medications is reduced. One study actually found that classical music, played to patients in ICU for 30 minutes, produced the same effect as 10 mg of Valium.

According to research, 25-90 minutes of music therapy seems to be an adequate treatment period. To be anxiety reducing, music selections should have characteristics such as simple repetitive rhythms, predictable dynamics, low pitch, slow tempos, the consonance of harmony, and a lack of percussive instrumentals and vocal timbres. Florence Nightingale, a pioneer in nursing, hypothesized that certain types of music, especially wind instruments, stringed instruments, and the human voice, could have a positive effect on healing a hospitalized patient. Aromatherapy can also promote relaxation, especially scents such as lavender and rose.

Meditation is a skill. A big source of frustration for most people is the endless stream of chatter that goes on and on in their brain. The World Wide Online Meditation Center found at http://www.meditationcenter.com/ is a user-friendly site, created to provide clear, straight-forward meditation instruction. Meditation can easily be learned and practiced and is only difficult if we become too concerned about doing it correctly. Although staying focused in meditation becomes easier with time and practice, it is definitely not a requirement for beginning to meditate. Thinking that we should be good at focusing when first starting out, is essentially putting the cart before the horse.

Picture this at the end of a long stressful day: a warm bath with lavender bath salts, lightly scented lavender candles and a CD of calm , relaxing music playing softly in the background. Soak in that environment and let your mind unwind. Close your eyes and pay attention to your breathing. When thoughts, emotions, physical feelings or external sounds occur, simply accept them, giving them the space to come and go without getting involved with them. When you notice that your attention has drifted off simply bring it back to your breathing and continue.

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Practices such as this can reduce the effects of anxiety and stress and bring about very healthful changes in heart rate, blood pressure, respiratory rate and perceptions of pain. Take a moment or two during a stressful day to calm and refocus. Schedule a massage or a facial. Spend a few minutes at the end of the day listening to relaxing music. You are the only you there is. You are not replaceable! Relax away that stress and take care of you!

Ruth G. May, RN, CASC is Director of Surgical Services at Indian Wells Valley Surgery Center, a division of Drummond Medical Group, Inc. 1111 N. China Lake Blvd., Ridgecrest, California 93555 (760) 446-8100. She was one of the first to earn the Certified Administrator of Surgery Center credential in 2002. She is also an American Heart Association trained CPR and ACLS instructor, a facilitator for the Association of periOperative Registered Nurses (AORN) Perioperative Nursing 101 Course and was recently elected to the nominating committee for the eChapter of AORN.

Last updated: 09/06