Pressure Management

Pressure, stress and relaxation.

tutor: Mike Horne FGS

for the Centre for Life Long Learning

University of Hull

Mankind (Homo sapiens) has evolved over millions of years from primitive origins. Even though we consider ourselves to be the most 'advanced' animals on our planet, we still have within us some of the primitive systems. We think we are 'highly advanced' because of our intelligence, and it is true that our ability to think creatively and communicate with each other has led to an explosion of civilisation in what is relatively short time in earth history. Our brain can be compared to a very sophisticated computer. But in fact there are two 'computer' systems controlling our bodies. There is the large, highly intelligent computer which we are very proud of and a smaller, primitive system. The function of the smaller system is to keep us alive, it is fast and reacts automatically, over-riding the slower larger system. When a primitive man was threatened with danger, he did not stop and think the problem through - "oh, there is a big stripy cat over there, coming out from behind bush with the pretty pink flowers, I wonder what the cat is called and where it comes from ..... " No, by the time he has found the answer to those questions he is dead meat I The smaller system reacts fast, shuts off the 'intelligent' system and immediately prepares for fight or flight.

We still have that small, primitive system and it is activated whenever we perceive that our lives are threatened. It is called the sympathetic branch of the autonomic nervous system. If it is stimulated it will prepare your body for immediate fight or flight re-action to get you out of danger. It will put your body through physical changes to give energy to the right muscles for fight or flight. It will produce adrenaline and noradrenaline, your heart rate will increase, your blood pressure will increase, glucose and fat (cholesterol) stores in your body will be mobilised into your blood stream, the blood will thicken so that it can carry more oxygen and clot faster, blood will be diverted from your skin and digestion system to your limbs and your muscles will be tensed ready for action; you will sweat as the body tries to keep the muscles from overheating during the predicted exertions and your bladder and rectum muscles relax to release excess body load. If the threat continues for a long time, further changes occur, which would allow the body to carry on the energetic fleeing or fighting. Strong cortisol drugs are released into the system (so the body can ignore the pains coming from the extreme exertion), the production of sex hormones ceases and the immune system shuts down. Looking at that list of reactions you can probably see that some of them are the root causes of illnesses faced by civilised man. There is a logic to all the changes, shut down the things that can wait and mobilise all the energy available for immediate action. But just think of the common illnesses we face - heart attacks, high blood pressure, muscle pains, migraine, diabetes, high cholesterol, ulcers, indigestion, incontinence, impotence etc. All of these may be seen as results of the panic response. And because the long term response is to suppress the immune system, we are prone to all sorts of germs and illnesses.

How ever much we try, our intelligent brain cannot over-ride the panic response. If someone walks up behind you and shouts "BOO!" - you will jump I If you are in a crisis and you tell yourself not to worry, will you take any notice? And just how much are you in control of your intelligent brain anyway? - if I ask you sit quietly and not think about Car Parking, I expect that the first thing you will think about is Car Parking!

But there is good news! There is another part of the autonomic nervous system called the parasympathetic branch. This will become effective after the danger is over and will restore the body's balance. It will reduce the heart rate, blood pressure, blood sugar and cholesterol levels. It will restore the digestive, immune and sexual systems and start to rebuild stores of glucose and fats. There are ways that you can stimulate the parasympathetic response, by persuading the body that the danger has passed. One way is to indulge in some vigorous exercise, to burn up some of the energy. Other ways are to eat a big meal or have sex. There are certain disadvantages with these methods, with one you can put on a lot of weight and none of them are convenient when you are at work!!! There is another way and that is to use a positive relaxation technique.

There are lots of relaxation techniques to choose from, and there will be some that you find useful and some which don't do much for you. Ideally the best sort is one that you can use at any time, without it being too obvious to those around you. The relaxation technique suggested here does not rely on the use of a tape or any special equipment, and, once you have mastered it, can be used anywhere. Some of the techniques, if you take them further, can lead to insights which will help you cope when 'threatened' - for instance you will begin to understand that when someone gets angry because you haven't managed to complete a task for them within the deadline they have set, your life is not actually being threatened! By using the relaxation technique along with time management and assertive behaviour, you can start to reduce the pressure before it becomes stressful!

Here are some techniques:-

• Body awareness exercises - tensing and relaxing the muscles and getting to know the sensations.
• Counting Breathing in a controlled way, or just paying attention to the breath. [click here for more info.]
• Using a mantra - repeating a word or phrase, which might have a meaning to you.
• Visual imagery - looking at the wall, the ceiling, a picture, a symbol (e.g. a crucifix or mandala); real or imaginary.
• Concentrating on an ideal - e.g. love, friendship, relaxation; trying to generate the feelings associated with the ideal and let them run through your body.
• Hatha Yoga or T'ai Chi Ch'uan - gentle exercises which concentrate on body postures.
• Awareness or mindfulness - just concentrate on what you are doing whether it is typing, washing up, driving the car or whatever.
• Fantasy - mental role playing games with you in control, which you may be able to use later in real life.
• 'Safe Haven' - recreate an imaginary scene in your head where you can retreat at times of stress, perhaps a desert island or a holiday that you really enjoyed.
• Listen to some relaxing music or sounds.
• Listen to a relaxation tape - there are taped versions of these relaxation exercises which you can buy, as well as specially recorded sounds.

All of these techniques need to be practiced if you want them to be really effective, like most things in life you will get out of them only as much as you put in! So it is worth setting aside some time each day for practice. Try to pick a regular time when you will not be disturbed, early morning or mid evening are popular times. Try to find a room which is fairly quiet, tidy and relaxing; turn the lighting down if you prefer. It is worth setting aside 10 or 15 minutes for each session, more if you like. But please do give each technique you try a fair chance to work, that means trying it properly for a week or two, not just once between watching 'Home and Away' and 'Neighbours'.

It may be helpful to tell those around you what you are doing and why, and ask them to give you enough time. This may seem a bit selfish, but everyone around you will benefit if you become a happier and more relaxed person! Why not encourage you partner and family to have a go too?

If you do have do experience any problems, discomfort or bad feelings with any technique, then stop and try something different.

These relaxation techniques have common factors. They involve getting into a comfortable, stable posture in familiar surroundings. They all involve concentration, usually on one thing and this will lead to a slowing down of your thought and brain frequency. With practice this will give you feelings of tranquillity and lead to insights about the way things happen. This will help you to learn to recognise stress triggers, so that can act positively before the panic reaction takes over.

It has been shown that relaxation and meditation techniques reduce your blood pressure, heart rate, brain rhythm, stress hormones, stress related problems ( headaches, insomnia, etc.), anxiety, drug dependence ( caffeine, nicotine, sleeping pills ) and self-blame; and improve physical relaxation, mood, concentration, creativity and confidence. But remember it does not make you a "better person", it just enables you to face life in a more relaxed way.

There are other techniques you can use in conjunction with relaxation to reduce the pressures that lead to stress:

• Change your environment to reduce noise and cut down glare from lighting.
• Change some of your automatic habits which may cause stress, such as dashing to the telephone when it rings or eating a quick lunch whilst still working.
• Recognise your stress factors - learn what pressures cause stress for you, so that you can take positive measures when you see them coming!
• Change your diet, cut down on refined sugars so that your blood sugar levels don't fluctuate too much; cut down on added salt which increases body fluid levels making your heart work harder and increasing your blood pressure.
• Avoid using drugs, such as caffeine, alcohol, nicotine and sleeping pills, to control your stress levels.
• Time management - use your 'prime time' wisely; use a diary to plan your day; use a notebook for reminders and messages; finish one job before starting the next.
• Take 'mini-breaks' between jobs.
• Take time to think, don't jump straight into things.
• Assertiveness - learn to speak your mind in a non-aggressive way; don't be afraid to say 'no': you have the right to be heard. You also have the right to change your mind.
• Share your problems, just talking things through with friends can ease your problems; consider going to counseling if necessary.
• Use you breaks properly - make sure it is a real break from what your have just been doing.
• Really relax during your holidays.
• Massage; aromatherapy; reflexology.
• Be aware of your posture, especially when lifting or when sitting for long periods.
• Keep your workspace tidy - so you are not distracted, or don't know where to start.
• Be aware of what you are doing and try not to do too many things at once.
• Don't forget to spend time with your friends and relaxing with a hobby you enjoy.

Please remember these are not a set of rules that you must follow, but some suggestions on how to beat stress. You will find some useful and others will be impractical for your situation. But if you are feeling stressed, don't worry. You are not the first person, in fact everyone will feel stressed from time to time, so don't bottle it up - you are not alone!

M Horne

December 1993

  copyright Mike Horne - 2019

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