How your mind, stress and Relaxation How your mind, stress and Relaxation affect your healthaffect your health

Definition of HEALTHDefinition of HEALTH

World Health Organization defines Health as a state World Health Organization defines Health as a state of physical, mental and social well being not just an of physical, mental and social well being not just an

absence of disease.absence of disease.

Definition of RelaxationDefinition of Relaxation

• Complete release of physical and emotional Complete release of physical and emotional tension (mental state)tension (mental state)

Definition of StressDefinition of Stress

One man’s stress is another’s Joy.

Pressure strain or sense of inner turmoil brought on by our own interpretation and reaction to an event or events. A negative emotional state usually associated with feelings of anxiety, discomfort or dis-ease that we attribute to our situation.

The Importance of Relaxation for The Importance of Relaxation for HealthHealth• It is important to understand the deep power of It is important to understand the deep power of

relaxation relaxation

Stress – the opposite of RelaxationStress – the opposite of Relaxation

• Technological advances, Materialistic lifestyles, Technological advances, Materialistic lifestyles, fast paced living all contribute to stress in our fast paced living all contribute to stress in our lives. lives.

• The chief area of stress comes from the The chief area of stress comes from the constant “chatter” of negative thoughts that constant “chatter” of negative thoughts that crowd our minds daily.crowd our minds daily.

STRESSSTRESS

• GOOD STRESSGOOD STRESS (Controlled)(Controlled)

• BAD STRESSBAD STRESS ((Uncontrolled)Uncontrolled)

EMOTIONAL SIGNS OF STRESSEMOTIONAL SIGNS OF STRESS

• Irritability/ angry outbursts/ impatience.Irritability/ angry outbursts/ impatience.

• Crying outbursts/ depressionCrying outbursts/ depression

• AnxietyAnxiety

• Reduced self esteem.Reduced self esteem.

• Lack of interest/ no initiativeLack of interest/ no initiative

SIGNS OF STRESSSIGNS OF STRESS!!!!

• Increased Heart rate/ blood pressure.Increased Heart rate/ blood pressure.

• Tight jaw, neck and back muscles.Tight jaw, neck and back muscles.

• Sleep disturbance.Sleep disturbance.

• Constipation/diarrhea/nausea/vomiting.Constipation/diarrhea/nausea/vomiting.

• Fatigue.Fatigue.

• Susceptibility to illness.Susceptibility to illness.

• Trembling/stuttering.Trembling/stuttering.

Physiological Response to StressPhysiological Response to Stress

ADRENALS produce hormones

Adrenalin, noradrenalin, Cortisol. These:

Stimulate LIVER to produce glucose for energy.

Digestion slowed as blood goes elsewhere.

Increase heart rate, blood pressure, Respiration.

Muscles tense in readiness.

Skin sweats to cool body.

Narrowing of blood vessels

More alert

Connection between the brain and Connection between the brain and body’s defense and regulatory systembody’s defense and regulatory system

• The Immune system- The body’s defense system The Immune system- The body’s defense system against allergy, bacteria, viruses, fungi, parasites, against allergy, bacteria, viruses, fungi, parasites, toxins and cancer. toxins and cancer.

• Numerous biological pathways connecting brainNumerous biological pathways connecting brain and immune system.and immune system.

The Immune systemThe Immune system

• Very complex system of interconnected, interrelated cells, Very complex system of interconnected, interrelated cells, tissues and organs spread throughout the body.tissues and organs spread throughout the body.

• Non – specific immune responseNon – specific immune response 11stst line of defense: prevention of entry & destroying potentially line of defense: prevention of entry & destroying potentially

harmful substances eg. Skin, acid in stomach. Saliva, tears.harmful substances eg. Skin, acid in stomach. Saliva, tears.

• Specific immune response.Specific immune response. Recognizes and responds specifically to all foreign Recognizes and responds specifically to all foreign

material, and distinguishes between self and non-self material, and distinguishes between self and non-self cells.cells.

Immune systemImmune system

• Immune cells are found all over the body.Immune cells are found all over the body.• The thymus.The thymus.• The spleenThe spleen• Lymph nodes.Lymph nodes.• The bone marrow.The bone marrow.• The tonsils,The tonsils,• Peyers patches in the gut.Peyers patches in the gut.• Blood cells – lymphocytes, monocytes, neutrophils.Blood cells – lymphocytes, monocytes, neutrophils.

Foreign substance – Antigen

Lymphcytes produce– Antibodies which latch unto antigens. =Antigen/antibody complex

Immune system forms a memory and recognizes that Antigen whenever it appears again.

White blood cellsWhite blood cells

• Lymphocytes:Lymphocytes:• B lymphocytes- produce antibodies-Act outside cellB lymphocytes- produce antibodies-Act outside cell

• T lymphocytes - attack antigens inside the cellT lymphocytes - attack antigens inside the cell

• Natural killer cells. – kill viruses and cancer cellsNatural killer cells. – kill viruses and cancer cells

• Neutrophils } - engulf foreign particles and bacteria Neutrophils } - engulf foreign particles and bacteria

• Monocytes } and destroy them. Monocytes } and destroy them.

The mind – immunity connection.The mind – immunity connection.

• PsychoneuroimmunologyPsychoneuroimmunology The inter-relationship between, the brain, the The inter-relationship between, the brain, the

hormonal system and the immune systemhormonal system and the immune system

How do we measure the effect How do we measure the effect psychological and emotional factors psychological and emotional factors have on the immune system? have on the immune system? • White blood cells - how manyWhite blood cells - how many

- How they function.- How they function.

• Measuring antibodies in saliva.Measuring antibodies in saliva.

Stress PoorHealth

Immune systemInfection

Cancer

Allergies

ResignationResignation

Most people don’t realize an attitude of resignation is a subtle form of stress that over time drains vitality, resiliency and personal power. Like other stressful emotions, feeling resigned can limit perspective and obliterate any chance of seeing things any other way.

Anger ManagementAnger Management

• • • Stay in the present. Don't dredge up the past or Stay in the present. Don't dredge up the past or try to predict the future.try to predict the future.

• • • Stick to one issue and try to identify what Stick to one issue and try to identify what triggered your anger. Don't argue about minor or triggered your anger. Don't argue about minor or unrelated details.unrelated details.

• • • Use "I feel" rather than "you make me" Use "I feel" rather than "you make me" statements.statements.

• • • Avoid the words "always" and "never," name Avoid the words "always" and "never," name calling and profanity.calling and profanity.

Anger Contnd.Anger Contnd.

• Take time to listen and don't interrupt. Only one person Take time to listen and don't interrupt. Only one person should speak at a time.should speak at a time.

• • • Don't assign blame.Don't assign blame.• • • Clarify what you are hearing. Repeat what you heard the Clarify what you are hearing. Repeat what you heard the

other person say and ask if you have it correct.other person say and ask if you have it correct.• • • Don't hit below the belt. Refrain from using intimate Don't hit below the belt. Refrain from using intimate

knowledge to hurt.knowledge to hurt.• • • Lower your voice and speak in a reasonable tone.Lower your voice and speak in a reasonable tone.• • • Take a time-out when needed.Take a time-out when needed.

Stress managementStress management

• Anything which elicits the “relaxation response” Anything which elicits the “relaxation response” • Physical relaxationPhysical relaxation• Silence and going withinSilence and going within• Spiritual upliftmentSpiritual upliftment• ExerciseExercise• Sleep and rest.Sleep and rest.• MassageMassage• MusicMusic• Communing with nature Communing with nature • Being appreciative and counting your blessingsBeing appreciative and counting your blessings

The Heart’s own nervous systemThe Heart’s own nervous systemScientists have discovered that the Scientists have discovered that the heart has its own independent nervousheart has its own independent nervoussystem. This system communicates with system. This system communicates with the brain through many circuitous the brain through many circuitous routes,routes,

Managing Stress through Managing Stress through Music and Nature Music and Nature

• Music consists of sounds.Music consists of sounds.

• Sound is produced by vibrations / Sound is produced by vibrations / Movement.Movement.

• Vibrations are expressed as Cycles per Vibrations are expressed as Cycles per second.second.

• Everything in Nature vibrates.Everything in Nature vibrates.

Important Concepts

Brain waves

Beta- Active attention Alpha – General Relaxation

Delta – Sleep or unconsciousTheta - Drowsy

EntrainmentWhen two objects vibrate at similar frequencies, striking one will cause the other to vibrate

EntrainmentEntrainment

• There needs to be a conscious awareness of There needs to be a conscious awareness of the potentiality for sound and music to be used the potentiality for sound and music to be used intentionally to produce certain effects and to intentionally to produce certain effects and to be aware of our musical diet.be aware of our musical diet.

• Light, sound, smell and taste are vibrational Light, sound, smell and taste are vibrational frequencies which humans are equipped to frequencies which humans are equipped to receive.receive.

Elements of MusicElements of Music• Rhythm – tempo/metreRhythm – tempo/metre

• Melody- succession of soundsMelody- succession of sounds

• Timbre - quality of the voiceTimbre - quality of the voice

• Pitch – Low or highPitch – Low or high

• Harmony-notes sounding Harmony-notes sounding togethertogether

• Tone – note of the scaleTone – note of the scale

• Volume loudness.Volume loudness.

Power of MusicPower of Music• Alters brain waves.Alters brain waves.• Increases interlukin 1 (infection etc.).Increases interlukin 1 (infection etc.).• Increases endorphins (for pain).Increases endorphins (for pain).• Alters BP, heart rate, respiration, temp.Alters BP, heart rate, respiration, temp.• Altered states.Altered states.• Relaxes/ alleviates anxiety.Relaxes/ alleviates anxiety.• Enhances coordination and movement.Enhances coordination and movement.• More alert, eyes larger.More alert, eyes larger.• Confuse, cause anger, irritability etc.Confuse, cause anger, irritability etc.

The power of Nature.The power of Nature.

• The beauty of nature takes us to our higher The beauty of nature takes us to our higher self.self.

• Sounds of nature – an excellent tool for Sounds of nature – an excellent tool for relaxation.relaxation.