lower stress Archives

Change: Easier Than You Think

Posted by Ellen Sichel on September 6, 2012

I come across many individuals who are trying to lower their stress levels. We all know that there are many consequences of stress on the body and mind, and we want a life where stress does not take us over.

I was having lunch with a friend that has been in physical and emotional pain stemming from her responsibility of caregiving her elder parents. Her therapist gave her a relaxation CD to follow, which takes about forty five minutes. I asked her if it was helping, and she sheepishly said no-she could not seem to find the time. Unfortunately, this response is not uncommon.

I find to make any shift we need the techniques presented in a simple manner that we can employ on our own. To be successful, it is better to practice each day for five minutes than to try to practice for an hour once a week. It does not matter how much pain and anguish a person is in—it is human nature to put things off because of the time and money commitment.

My new book, Splash Into Calm fosters success because every centering technique and perspective I teach is short, sweet, and simple.

We tend to think techniques must be complex for them to be effective. The truth is, just as a child needs things kept approachable and enjoyable, so do we.

Let me know in the comments below if you have tried techniques for stress and if you regularly practice. If not, what do you think gets in your way?

Tags: caregiving, centering technique, lower stress, stress

Posted in: A Calm Perspective

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Do You Live in Fight or Flight?

Posted by Ellen Sichel on December 22, 2011

When you are in a Fight or Flight response, your heart rate and blood pressure increase and blood is shunted away from the digestive system, giving you the ability to react quickly. The adrenalin rush provides strength you never knew you had. This is extremely beneficial when there is danger.

The problem is that you are in a Flight or Flight response when you have a hangnail!

Stress stimulates the fight or flight response and continued stress results in chronic conditions such as high blood pressure, digestive problems and increased heart rate.

Research has been going on for years about this issue and H. Benson had coined a term called the Relaxation Response. There are a multitude of practices using breath, movement, meditation and centering that stimulate this response and when it happens, your anxiety level decreases, impacting all the related systems in the body.

Custom Calm specializes in simple, approachable practices designed to lower stress. All techniques have been researched in major hospitals with powerful results.

Tags: breath, fight or flight, lower stress, meditation, movement, relaxation response, stress

Posted in: A Calm Perspective

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Child Anxiety Helped by Mindful-Based Stress Reduction

Posted by Ellen Sichel on August 17, 2011

Child Anxiety Can be a Big Issue: Fears and worry seen in kids today.

The Atlanta Journal Constitution Living Section, August 8 2011 article focuses on the rising stress symptoms seen in children of all ages.

Psychologists are giving symptoms serious attention as anxiety is causing panic attacks and other symptoms.

The use of Mindfulness Based stress-reduction programs including Mindfulness-Based Cognitive Therapy has helped children see clearly what is happening in the present, where choices can be made to not react emotionally. The practices include breath, movement, activities, touching, tasting, smelling seeing and listening.

More and more the medical community is advocating the use of Mindfully Based stress-reduction practices to help a multitude of conditions.

The work of Custom Calm targets anxiety caused by consequences of stress, pain and illness using the proactive approach of Mindfully Based stress-reduction practices, The individual is supported and empowered to take charge of their reactions, which immediately lowers stress and anxiety.

Tags: breath, child anxiety, empowerment, fear, lower stress, mindfully based stress reduction, stress, worry

Posted in: This Stuff Works

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Body Awareness Lowers Stress & Pain

Posted by Ellen Sichel on June 27, 2011

Body awareness helps to bring you back to the present moment. Among the numerous benefits are- physical and emotional relaxation, decrease in pain, lower stress, calming to the nervous system.

The body scan It is quite effective to use at night when you cannot sleep.

Try this short Body Scan: If you cannot feel any part of your body, imagine the specific area. Let go of judgment and simply notice and breathe naturally into each area.

Notice your toes and the spaces between your toes.
Notice your feet including your arches, tops of your feet and heels.
Notice your lower legs, knees and knee creases and thighs.
Notice your hips and across your pelvis.
Notice your belly and the rise and fall of your belly.
Notice your chest, across your shoulder and collar bones.
Notice your back, including your shoulder blades, ribs and the entire back.
Notice your hands, including your fingers, tops and palms of your hands.
Notice your arms up through your underarms and shoulders.
Notice your neck, including your throat.
Notice your face, including your eyes, nose mouth and around to your ears.
Notice your head, including the top sides and back of your head.
Now notice and breathe throughout your entire body, from your feet through your head for a few moments.

Let me know in the comments below how this went. What effect did it have on you? If you could not do it, what do you think happened?

Tags: body awareness, breathe, calm nervous system, calming, decrease pain, lower stress, relaxation

Posted in: Technique of the Week

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