De-stressing: self help for carers

Many common illnesses are caused by the harmful physical and psychological effects of stress.  While we cannot change the major life events that lead to excessive stress and worry, we can help to relieve the symptoms by making changes to our lifestyle, perhaps changing our priorities, with more time taken to let the body rest and recharge. 

In addition to the two relaxation exercises, massage can also be an ideal medium to help us relax.  The power of touch can convey warmth and safety; massage promotes comfort and healing, all leading to a sense of well-being and complete relaxation.  There are plenty of massage books on the market today and we need no special skills to be able to offer the act of massage to our partners.  Or if you prefer, a therapist will be able to offer a more comprehensive and directed treatment with well-chosen essential oils to address your emotional as well as your physical needs.

Self-help measures

The following outlines a variety of self-help measures to help you de-stress.  They can be used between treatments or as an emergency first aid measure when stress levels are high.

Smell therapy - ask your Aromatherapist to give you a blend to vaporise or use in your bath.

Footspa - these are small foot baths that vibrate and massage your feet in water.  They are relatively inexpensive and some will work on reflexology points as well.  You can also add a few drops of essential oils.

Massagers - you can purchase hand held ball-type massagers but you probably need a partner to help reach the major stress-relieving areas such as the back, shoulders and neck.  Hand held electric massagers are also inexpensive and easier to use - some have a variety of different massage heads and some models have infra-red heat in addition to the massage function.

Wheat cushions - warmed in the microwave give instant warmth and comfort for the neck, shoulders or lower back.

Baths - sometimes all we need is a long soak in the bath without any distractions.  Fill the bath as deep as possible, lie back and listen to some music (CAUTION: keep electrical appliances well away from water).

Jacuzzi - not all of us have access to a Jacuzzi, but a long hot shower is almost as good.  Direct the water stream onto muscles which feel the most tense.  For the brave, alternating between cool and warm can be particularly refreshing and invigorating.

Relaxation and visualisation tapes - these are very cheap to buy and well worth trying. Spoken word cassettes usually last about 45-50 minutes so you need to get yourself comfortable and ensure you won't be interrupted.  Headphones are ideal if you need to use them during the lunch hour or whilst commuting.  They are also invaluable to help relax before going to sleep at bedtime.

Relaxation music - there is an abundance of music for relaxation around - ideal for last thing at night to get off to sleep, or to use while practicing relaxation techniques.

Have your hair done - take an afternoon to chill out at the hairdressers.  Not only does it give you time to yourself, but a new hairstyle reinforces a positive self-image.

Making time - whichever method of self-help for stress you choose, making time for yourself is the most important. Don't feel guilty about taking time out to recharge and learn to spot the warning signs before stress takes over.

Make a plan - make a plan of action to deal with the way you feel.  Positive changes in diet, exercise, recreation and relaxation all help to promote positive feelings about your self-image and self-esteem.  Plan small goals that can be quickly achieved instead of huge leaps which can seem impossible when you are feeling down.  Don't aim to loose 30 lbs before the summer, aim to loose 2 lbs per week.  Don't count the biscuits you HAVE eaten, count the ones you didn't eat.  Change the way you look at things to see the good side instead of the bad.