Hidden Stress

by Michelle Sutton-Kerchner

There is a lot of talk about hidden sugars and hidden salt. However, we also need to be aware of hidden stress. Find where it lurks and release it …

April is National Stress Awareness Month. (If only stress itself was limited to one month of the year.) Sometimes though, this state-of-mind can be helpful. Brief periods of stress can motivate the actions needed to persevere and accomplish.

When stress lingers, it becomes harmful. It affects the mind and body, causing reactions at the cellular level. It can negatively impact everything, from the length of muscle fibers to cardiovascular functioning. And we all know from that last stress-induced, pointless argument, it can wreak havoc on relationships.

Stress-specific Targets

Studies show stressful emotions immediately trigger bodily reactions. Along with the long-term effects that chronic stress has on health, there are specific correlations to where that stress is stored within the body. For example, prolonged stress can cause neck and shoulder muscles to shorten, which may activate pain receptors. Depression can cause brow muscles to be continuously tight, even when not purposefully frowning. Anger tends to be held in the jaw and mouth muscles.

Over time, these areas of tension can become sources of chronic pain, with potential for injury or ongoing muscle spasms. Suddenly, you are one of those people who say, “I store all my tension in my neck.” Or, “I have another headache.” and “My eye constantly twitches.” Likely, these are the result of stress making itself at home in that neighborhood of your body.

Evicting the Stress

Be proactive in clearing away tension before it settles into muscles and joints. Here’s how:

1. Become aware. At least once daily, take inventory of where you are holding tension. This should only take a few minutes. Your body is pretty efficient in reacting to stress.
2. Give your body the attention it needs. Once you discover areas of stress, usually noted by soreness or stiffness, show them some care. A personal trainer can demonstrate techniques to relieve stress through stretching and gentle exercises.
3. Check on your stress-target areas frequently. Use foam rolling, self-massage, stretches, and exercises to regularly release the tension before it accumulates.

Prominent Stress Points

Try these quick stress-relieving techniques for some of the most common places stress is stored.

Shoulders

Shoulders tend to be stationary during an office workday. While at a computer or doing other desk duties, they remain in a fixed position for long periods. Release tension before it becomes trapped in the trapezoid area where it can trigger spasms and knots, and also affect range-of-motion.

The release: Break into an exaggerated posture. Pull shoulders back as if trying to get your shoulder blades downwards and toward each other. Imagine trying to hold something between your shoulder blades. Inhale as you roll shoulders up; exhale as you drop them down and back.

Jaw

Bring out your inner lion to combat stress, anger, and frustration, which often are stored in the jaw area.

The release: Practice the Lion’s Breath, a yoga staple. This involves widely opening your mouth to maximum jaw extent. Allow tongue to extend beyond the mouth and point downward while your eyes look at the ceiling. Give a good roar! (Not recommended in the office break room.) If you’re in public, you can trigger a similar release by initiating a fake yawn or open-mouth sigh.

Neck

Similar to the shoulders, the neck holds emotional stress as well as the physical stress associated with desk work. Hence, neck soreness and headaches are frequent complaints.

The release: Every hour, take time to stretch your neck. Gently scoop your head forward, lift, and tilt it back. Then, tilt your head from side to side, trying to touch your ears to your shoulders. Look side to side, trying to bring your chin to your shoulders. Do these gently. If your neck is already stiff, forceful stretching can cause strain.

Forehead

Squinty eyes and furrowed brows are a common pose of The Worrier (the counter-yoga pose). Holding one’s facial muscles tight here can cause headaches, especially around the eyes.

The release: Raise and lower your eyebrows several times, until you feel the tension leave your forehead. Inhale when raising the brows, exhale when lowering.

Get Stress Out

When the world throws stress your way, know how to prevent it from hindering your weak points. These quick fixes all help improve blood flow. They increase oxygen delivery and reduce the accumulation of lactic acid and toxic buildups.

Now, to work on that quick temper, difficult relationship, or other contributing factor to prevent stress from entering your body in the first place!

Source

Psychologytoday.com

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• What a Headache!
• Can It Be Your Posture?
• How to Melt a Frozen Shoulder (Adhesive Capsulitis)
• How Are Your Elbows?
• Healthy Stress Management