Page 23 - (DK) Home Doctor: Providing practical advice on home treatments

COMMON CONDITIONS: GENERAL SYMPTOMS 21

What you can do yourself continued…
PRACTICAL TECHNIQUE
● When you are in the middle of a stressful
situation, try to have a few minutes alone. Go for a Relaxing muscles Learn to recognize
brisk walk or sit somewhere quiet to help you relax. when your muscles are tense, since this will help
you control stress reactions. This exercise will
● If your muscles have become tense, try to relax
enable you to relax problem areas consciously. If
them regularly (see PRACTICAL TECHNIQUE, right).
time is short, it may help to use the exercise on just
● Try to control self-criticism. To counteract it, one group of muscles, such as your shoulders. Keep
remind yourself of your good points and the your eyes closed throughout, and breathe slowly
successes you have had in the past. using your abdominal muscles (see opposite page).
To prepare for the exercise, be aware of how
● Don’t bottle up your worries; it usually helps to
your muscles feel in their relaxed state and
share problems with family members and friends.
1 when they are tense. Try to imagine the
● Don’t try a short-term “fix” by turning to alcohol tension fading away as you relax each muscle.
or illegal drugs. In the long term they will only add Yawn, then relax.
to your problems. Clench your jaw,
2 and release. Frown,
scrunch up your eyes
and nose, then let go.
Seek medical advice Raise your eyebrows,
then relax all the
Arrange to see your doctor if:
muscles in your face.
● You feel unable to cope with stress
● You feel depressed
Lift your shoulders up
to your ears. Hold for
3 a few seconds, then
lower again. Repeat
2–3 times. To free the
PREVENTION
neck muscles, rock
your head gently from
Limiting stress If you have a great deal of side to side.
stress in your life, the following steps will help you
deal with it and feel healthier as a result.
● Over 2–3 weeks, make a note of the situations in Tense and relax your
which you felt under stress and whether stress made stomach muscles,
you perform better or worse than normal. Think about 4 then each buttock
how you might have responded differently to feel in turn. Clench and
more in control. Ask people close to you how they release your right
react in similar situations. fist, then all the
● Accept that there are some things you can’t muscles in your arm.
control, such as traffic delays on the way to work. Repeat the process
● Organize and prioritize your time. Do what is with your left arm.
important first. Anticipate deadlines and reduce your
other commitments around these times.
Tense the muscles in
● Identify tasks and break them into smaller sections
your right foot, hold
if they seem too big to manage all at once. Use 5 for a few seconds,
a checklist and check off tasks as you complete them. then release. Tense
● Have realistic expectations. Don’t commit yourself
and release the calf,
to tasks that you feel unable to do or don’t want to then the thigh
do; delegate when you are able to do so. Don’t feel muscles. Repeat the
demoralized or guilty if things go wrong. process with the left
● Take regular breaks throughout the day, even if it is
foot and leg.
only to look out the window. Have lunch breaks.