Stress vs. Strengthening and TOS Pain

chroma · 09-20-2011, 11:50 AM

Yeah I'm also more comfortable laying down with the arms hanging back. It's another one of those nice "exercises" where gravity does the work.

SD38 · 09-22-2011, 02:06 AM

Quote:

Originally Posted by Jo*mar

The doorway stretches never worked very well for me - the arms up ones anyway... stops my blood flow to my arms while they are up like that....

But the ones using gravity or foam roll, inflatable ball, rolled towel work nicely for me.

Hello Jo*mar
I'm loving this forum!!!!! Thanks to all of you out there, I'm picking up some fantastic tips/techniques.
I experience the same as you regarding arms up ( blood flow issues ) so will work on the ones lying down.
From SD38

SD38 · 09-22-2011, 02:24 AM

Quote:

Originally Posted by chroma

Thanks for the details. Btw when I stretch my neck, I always follow up with a first rib adjustment out of paranoia of raising that rib, since the scalenes are attached to it. I use the method with the sheet/towel/strap looped over it which you can find in these forums or searching the web.

I really like your idea of regular stretch intervals spread throughout the day. I'm going to incorporate that. I've been doing most of my work in one session per day.

So when you lay on the foam roller, does it run vertical with your spine, or horizontal across some part of your back? youtube vid?

Are your pec minor stretches done when you're on the foam roller, or are you doing the "doorway pec stretch"? (or something else?)

Re: pills, I've recently been using "Now Foods True Calm Amino Relaxer". You can read reviews on Amazon. I get a stronger effect than some of the reviewers have mentioned, so I only use it before I go to bed. It really does make me calm. Many of the reviewers mention using it during the day.

Magnesium is also associated with numerous benefits and there are claims that most people don't get enough. I read "The Magnesium Miracle" and started supplementing. Like most supplements, the effects are subtle, so I base my decision on the purported benefits of the studies.

If you're feeling physical tightness in your muscles, I still get tremendous benefits from "muscle relaxation meditation":
-- on inhalation note the place of tension (scm, scalene, shoulder, general neck, etc.)
-- on exhalation, release that tension
-- control the duration of the exhale to match the inhale
-- belly breath
-- don't bother to breathe so deeply that you have to lift your rib cage, clavicle, etc. that's not necessary
-- but if you need a couple of giant breaths at the beginning or the end that expand everything, feel free
-- repeat for several minutes which will give you dozens of repetitions of "inhale and note" then "exhale and release"
-- lately I've been experimenting with saying mentally "soft neck" or "soft eyes" etc. as part of the exhalation, with good results

Stress includes how you think, react and feel though. I really think you should look into something like "The Relaxation and Stress Reduction Workbook" or any other well reviewed book. I had to years ago when I had problems with stress. It's worthwhile to pursue an increase in your understanding and skill re: stress.

There are also guided stress relief audios that I have found helpful. That's where I got the muscle relaxation meditation from.

HTH

Let me know about my questions above.

Hi Chroma,
I really like the sound of the muscle relaxation meditation!!!!!!
Over the years trying to cope with my symptoms I have found that I am more and more turning to the Buddhist way of life, and looking into how I can self-help and MEDITATION is high up there on my list of priorities. I'm no expert, I'm still relatively new to it even after a few years, however I find it extremely comforting and it helps me to refocus and find inner strength.
I love your ideas here...... Many thanks and best wishes with pain management!
From SD38

chroma · 09-22-2011, 02:47 AM

Quote:

Originally Posted by SD38

Hi Chroma,
I really like the sound of the muscle relaxation meditation!!!!!!
Over the years trying to cope with my symptoms I have found that I am more and more turning to the Buddhist way of life, and looking into how I can self-help and MEDITATION is high up there on my list of priorities. I'm no expert, I'm still relatively new to it even after a few years, however I find it extremely comforting and it helps me to refocus and find inner strength.
I love your ideas here...... Many thanks and best wishes with pain management!
From SD38

You're welcome! Glad I could help.

kyoun1e · 12-15-2011, 08:49 AM

So I just got back from a business trip last Friday. Extremely stressful. I had to travel across a couple time zones and manage some organizational change at my company. There's been a lot building in terms of stress up to this point...lot on my mind as I work through taking on more responsibility in my brain, etc.

It's just now, almost a week later, that my body seems to be recovering from stress induced TOS symptoms.

I tell ya, this is becoming a problem.

I'm not a good traveller as it is. I'm a creature of habit and at night I just don't have an "off" button. I find it hard to relax and as a result, don't sleep well if at all. Compound this with work stress and I'm a bundle of nerves while I'm away. While on a trip, my stress just seems to escalate and my TOS symptoms flare up. I have to resort to ambien to force my brain to shut down and get some sleep. When I get home I feel like I need to check myself in a hospital for 48 hours.

Having a difficult time trying to meditate or anything while I'm away. When on business trips there's no slack -- early meetings, nonstop all day, then go right out for dinner, etc. I don't get home basically until it's time for bed and even then, I have little things to mop up and do like iron clothes for the next day, etc.

I'm at my wits end with this problem...and I have trips to Phoenix, Atlanta, and London scheduled for January.

Ugh.

I keep thinking that xanax could be an option. Seems to calm me down and position me for relaxation. Of course, nobody wants to prescribe me this.

Anyways, would be interested how folks deal with this while travelling with a packed schedule.

Thanks.

KY

Anne4tos · 12-15-2011, 11:45 AM

KY: Keeping stress and anxiety on the back burner is a constant chore for me. I do find taking time for yourself, self-care, is the most important piece of the puzzle.

Since you don't have much "down time", I'd get meditation audios, mindful based stress types of things or even relaxing music and use the airplane as an opportunity to decompress. Even if you take 20 min before you got to bed to calm your adrenals down, it may take the edge off and allow you to relax and sleep better.

I also resort to Ambien a few times every couple of months when I start spinning out of control. It seems to reset my sleep pattern and head me in the right direction.

Non-pharmaceutical things which have helped me the most are self-care, taking a Mindful Based Stress Reduction Class and meditating, Melatonin, Valerian Root and some Chinese Herbs seem to be helping a bit. Some people swear by a product called "Rescue Remedy" to keep the adrenals from overacting. Personally, I can't give it a thumbs up yet.

After a recent traumatic event, which was not only an emergency situation but required me to physically exert myself, my acupuncturist performed a needling which felt like I had popped 10mg of Valium. It took me from extreme "fight or flight" to a drooling idiot.

There are a lot of different things out there, including pharmas, but making time to take care of yourself is first and foremost.

chroma · 12-15-2011, 01:00 PM

Some thoughts:

-- When I'm too stressed to meditate on my own and bring myself down, I use a guided relaxation audio which helps grab my attention. This could be on an mp3-player/phone for example. Lately, I've been using apps though because they have options like setting the duration or changing the volume level of the music relative to the voice. The two on the iPhone that I like are:

* Infinite Relaxation

* Deep Relaxation with Andrew Johnson

-- Sometimes on business trips I just can't stand to do the dinner thing. I just spent 8 hours with these people and now I'm going to spend 3 more? Ug. So sometimes I explain that I'm not feeling well and I skip the dinner.

-- This is a longer term thing, but practicing relaxation techniques when you're not stressed is important. Anything you practice, you become better at. With regards to relaxation, getting better means that you reach a deeper level of relaxation and in less time. Once you find yourself in a stressful situation, you can't suddenly practice and get there. In fact, practice is harder at that time. So you have to find the discipline to practice during the good times. It does pay off.

-- This thought is a little more vague, but I've reduced my stress at work before by going "zen" on it: more observation, less concern over control. I do the things I can and should do for my projects, and then I accept that the rest is out of my hands. It's a mindset. Cultivating it is valuable. I wish I had more tips for doing so, but it was like I made the decision to reframe how I was reacting to things.

-- Okay this one is funny, but you mentioned not having time to destress during the trips. Mini-meditations can be useful, but where/how do you do them on a trip? In the bathroom while you're wizzing.

-- I did in fact find the NOW Foods True Calm product to be relaxing. Since you can't get xanax, try that or other related products.

I hope that helps.

kyoun1e · 12-16-2011, 07:52 AM

Quote:

Originally Posted by Anne4tos

I also resort to Ambien a few times every couple of months when I start spinning out of control. It seems to reset my sleep pattern and head me in the right direction.

After a recent traumatic event, which was not only an emergency situation but required me to physically exert myself, my acupuncturist performed a needling which felt like I had popped 10mg of Valium. It took me from extreme "fight or flight" to a drooling idiot.

Ambien has the opposite effect on me. While it does give me enough sleep to function, it doesn't give me enough. I'm usually up after 4 hours and that's it. Worse, I have this "hangover" type feeling all day and I'm still tired. And this tends to increase anxiety about not relaxing and sleeping the next night! I really want to get off this.

Agree on accupuncture. I wish I could take mine on my trips. After walking out of their office I feel like I just walked out of a bar after 12 beers.

Come to think of it...a session before and after trips may be a good idea.

KY

kyoun1e · 12-16-2011, 07:57 AM

Quote:

Originally Posted by chroma

-- Sometimes on business trips I just can't stand to do the dinner thing. I just spent 8 hours with these people and now I'm going to spend 3 more? Ug. So sometimes I explain that I'm not feeling well and I skip the dinner.

Yeah, I always say I'm going to do this but never do. And corporate social functions are probably more stressful than the actual work. What I normally try to do is "put in the time" early in a trip and then later just say "I'm cooked" so I can at least get one night to start decompressing, but usually, I'm too far gone at that point.

It's funny. I think the most relaxing sound sometimes is...silence! My wife is always wondering why I don't like to listen to music in the car. But then again, thinking critically about this, I like listening to the sounds of nature -- wind, ocean, etc. So maybe this is an avenue I can pursue.

KY

chroma · 12-16-2011, 03:20 PM

Quote:

Originally Posted by chroma

...The two on the iPhone that I like are:

* Infinite Relaxation

* Deep Relaxation with Andrew Johnson

Woops. That last one should be:

* Deep Sleep with Andrew Johnson

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