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A smorgasbord of stress-stoppers - stress management techniquesPsychology Today , Jan-Feb, 1996 by John Carpi << Page 1Continued from page 1.Previous|
Relaxation Response One of the best-studied stress-relievers is the relaxation response, first described by Harvard`s Herbert Benson, M.D., more than 20 years ago. Its great advantage is that it requires no special posture or place. Say you`re stuck in traffic when you`re expected at a meeting. Or you`re having trouble falling asleep because your mind keeps replaying some awkward situation. * Sit or recline comfortably. Close your eyes if you can, and relax your muscles. * Breathe deeply. To make sure that you are breathing deeply, place one hand on your abdomen, the other on your chest. Breath in slowly through your nose, and as you do you should feel your abdomen (not your chest) rise. * Slowly exhale. As you do, focus on your breathing. Some people do better if they silently repeat the word one as they exhale; it helps clear the mind. * If thoughts intrude, do not dwell on them; allow them to pass on and return to focusing on your breathing. Although you can turn to this exercise any time you feel stressed, doing it regularly for 10 to 20 minutes at least once a day can put you in a generally calm mode that can see you through otherwise stressful situations. Cleansing Breath Epstein, who has searched the world literature for techniques people have claimed valuable for coping, focuses on those that are simple and powerful. He cal Is them "gems, " devices that work through differing means, can be learned in minutes, can be done anytime, anywhere, and have a pronounced physiologic effect. At the top of his list is the quickest of all--a cleansing breath. Take a huge breath in. Hold it for three to four seconds. Then let it out v-e-r-y s-l-o-w-l-y. As you blow out, blow out all the tension in your body. Relaxing Postures "The research literature demonstrates that sitting in certain positions, all by itself, has a pronounced effect," says Epstein. Sit anywhere. Relax your shoulders so that they are comfortably rounded. Allow your arms to drop by your sides. Rest your hands, palm side up, on top of your thighs. With your knees comportably bent, extend your legs and allow your feet, supported on heels, to fall gently outward. Let your jaw drop. Close your eyes and breathe deeply for a minute or two. Passive Stretcches It`s possible to relax muscles without effort; gravity can do it all. Start with your neck and let your head fall forward to the right. Breathe in and out normally. With every breath out, allow your head to fall more. Do the same for shoulders, arms, back. Imagery Find a comfortable posture and close your eyes. imagine the most relaxed place you`ve ever been. We all have a place like this and can call it to mind anywhere, any time. For everyone it is different. It may be a lake. It may be a mountain. It may be a cottage at the beach. Are you there? Five--Count `Em, Five--Tricks Since you can never have too many tricks in your little bag, here are some "proven stress-busters" from Paul Rosch, M.D., president of the American Institute of Stress: * Curl your toes against the soles of your feet as hard as you can for 15 seconds, then relax them. Progressively tense and relax the muscles in your legs, stomach, back, shoulders, neck. Previous- 1- 2-Kearsarge Commences 2-MEB BackloadUS Navy Press Releases. Kearsarge Commences 2-MEB Backload By Journalist 3rd Class Shauna Garbiack, USS Kearsarge Public Affairs ABOARD USS KEARSARGE (NNS) -- Feb. 15, USS Kearsarge (LHD 3) began off-loading the Marines from the 2nd Marine Expeditionary Brigade into Kuwait for, at that time, an uncertain future. May 6, 81 days later, the multipurpose amphibious assault ship is starting to bring the Marines back aboard, victorious in war, heroes in the Sailors` eyes. In all, approximately 1,600 Marines will make their way from central Iraq back to a naval base in Kuwait, carrying, riding and towing almost 200,000 pounds of cargo. The back-load will take almost a week to complete and the goal is crystal clear - ensure everyone and everything is brought back aboard safely. Hauling office equipment, chemical, biological and radiological (CBR) suits, tent equipment and tons of other items, the back-load is a massive undertaking. All totaled, about 120 vehicles will fill the upper and lower vehicle stowage areas from front to back. In addition, the ship will carry about 20 aircraft on the flight deck, and the aviation parts will fill the hangar bay. All other general equipment will be squeezed into every available corner. The ship will be heading home full. One of the most critical stops along the long path from Iraq to Kearsarge is the wash rack area at the naval base. Each vehicle must be thoroughly washed and pass a very critical agricultural inspection before it is cleared for movement to the ships. "Without that certification from the inspector, we can`t get back into the States," said Combat Cargo Officer Capt. Israel Garcia. "They have to rinse down every piece of equipment using steam cleaners put the vehicles up on ramps, and clean under and all around them." While the majority of the Marines will be flown to Kearsarge via CH-46 Sea Knight and CH-53E Super Stallion helicopters, all the heavy equipment and vehicles will travel by Landing Craft Air Cushion (LCACs) from Assault Craft Unit 4. Kearsarge carries three LCACs, and they will operate each day bringing load after load from the beach to the well deck of the ship. When people speak of the Navy and Marine Corps Team, you can`t find a better example of what that means than during the off-load and back-load stages of an amphibious operation. Teamwork is the key to ensuring everything makes it aboard the ships safely. Once the Marines and all their equipment are back aboard Kearsarge, the six ships from Amphibious Task Force East will begin their long journey home. The ship will have more than 3,000 Sailors and Marines aboard. The Marines returning to Kearsarge from war is extremely significant. For the vast majority of the Marines, they have lived for nearly three months in conditions that are extremely difficult. A hot meal, a hot shower (or any shower), laundry, clean linen, a rack, television, e-mail they deserve to have everything available to them immediately, and the crew of Kearsarge is doing everything they can to ensure they return to the very best environment possible. "The big thing we need to do is make them feel welcome," said Commanding Officer Capt. Terry McKnight. "Welcome them back with open arms. They are the real heroes make sure that the computers, and libraries are up and running, and give them a good place to relax. We will also provide counseling, if desired, for their losses." If there is an overshadowing bond that makes the Navy-Marine Corps Team so invincible, it`s the deep respect for each other`s mission. Kearsarge gave a group of Marines a ride to Iraq and Kearsarge is coming home with a team of heroes. For more news from the fleet, visit the Navy NewsStand at www.news.navy.mil. Eyes relaxation index
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