Stress has become a normal part of life today. It's important to learn how to reduce your stressors. Failure to deal with stress continuously without relief or relaxation can overwork many of your body's systems, such as the cardiovascular and immune systems. This can lead to stress-related disorders such as headaches, high blood pressure, digestive problems, reproductive problems and mental disorders.

Stress affects each of us differently. As a result there is not one specific way to deal with stress. Your body does need a physical outlet to reverse the daily affects of stress. Being in this state continuously could lead to serious health consequences. We have compiled a list of suggestions for you to use to try and reduce your stresses.

Tips for Stress Reduction

• Set "me" time for yourself and stick to it.  Even if it's a half an hour after work or school every other day or a 2-hour walk once a week, be sure to make a commitment to yourself where nothing can break it.
• Take breaks at work.  Go outside for a brisk 10-minute walk or doing simple body stretches is great stress reduction.
• Express your creativity. Write in a journal, garden, paint, knit etc.
• Set boundaries for yourself.  Try to say "no".  Remember one person can do only so much.
• Learn to play.  You need to escape the pressures of life once in a while.
• Accept that there are events you cannot control.
• Eat healthy, well-balanced meals.
• Practice breathing techniques to help control your body's stress responses and induce relaxation.
• Learn time management more effectively.
• Approach a stressful event with a positive attitude and it will help boost your energy.
• Be a positive person.  Avoid criticizing others and yourself.  Learn to praise the qualities you like in others as well as giving yourself the credit you deserve.
• Try to relax through a new bodywork technique such as Reiki, Massage Therapy, Yoga, and Meditation etc.  
• Get regular physical exercise.  Exercise creates endorphins, which provide a natural high, which in turn will make you feel good.  Your body can fight stress better when it is fit.
• Learn to tolerate and forgive.  Intolerance of others leads to frustration and anger.
• Talk out your troubles with a friend or counselor.  Expressing your bottled up tension can be incredibly "freeing".
• Get enough sleep.  Your body needs time to recover from stress.
• Remind yourself of your accomplishments.
• Write down everything you have to do when you're feeling overwhelmed.

Relaxation Exercises

Try these exercises when you are feeling anxious, stressed, or can't sleep. By doing one or both everyday, you will gain the most benefit.

Deep Breathing/Meditation

1. Sit down comfortably in a chair with your feet on the ground and your hands by your side or lap.
2. Be sure you are in a quiet room without distraction.
3. Close your eyes.
4. Breath in through your nose for a count of 4.
5. Exhale slowly through your mouth for a count of 4.
6. Clear your mind of any thoughts or distractions.
7. Concentrate on your breathing. If your mind starts to wander, return to consciously paying attention to your breathing again.
8. Allow each breath to be deeper and longer.
9. As you continue breathing, your body will begin to sink into the chair. It will feel heavier and still.
10. Continue to do this as long as you can. No matter how long, you will feel refreshed from this pause.
11. When you decide you are done, you will feel awakened. Don’t get up right away. Stop, pause for a moment, and take a few deep breaths. Then resume with your regular activity.

Progressive Muscle Relaxation

1. Sit or lie down in a comfortable position and concentrate on each part of the body.
2. Close your eyes.
3. Tense each muscle as tightly as possible for a count of 5-10 and then release it completely.
4. Begin with the top of the head and progress downwards including the forehead, eyes, mouth, neck, arms, hands, shoulders, chest, abdomen, back, hips, thigh, lower legs and feet.
5. Maintain a deep breathing pattern throughout this exercise.

Serenity Salon, Spa 'n more... is geared towards helping you reduce the stresses you encounter on a daily basis. We offer a serene environment for you to relax while receiving any of the many services we offer. Some of the body techniques we offer to help relax your Body, Mind and Soul are: Massage Therapy, Body Wraps, Pedicures, Manicures, Reiki, Mediation Classes, Reflexology, Aromatherapy, and Facials.