BY

THOMAS G RICHARDSON MBATH

INTRODUCTION

The demands of modern day living particularly in towns and cities are such that almost everyone suffers from some sort of tension. It is an occupational hazard. Most of us seem to be rushing to keep to a rigid time schedule and even those hours, which are supposed to be for leisure, tend to be misused.
How many busy people work through their lunch times in order to keep up with their commitments, and how many take their work home with them? Similarly, how many housewives neglect too often their own needs for rest in looking after their families?
They would probably all argue that what they did was essential and their main interest lay with their work. But, although their bodies show no immediate signs of stress or strain, there is a slow build up of tension which transmits to the mind and ultimately leads to nervous stress, dulls efficiency and can in extreme cases end in a nervous breakdown.
Even if this is not the case, a lot of people in what might be regarded as dull jobs carrying little responsibility find themselves becoming tense through boredom and a sense of futility.
You do not have to suffer from the strain of a busy life, nor do you have to drive yourself unreasonably hard to achieve your aims. Serenity, poise and increased efficiency can be yours through relaxation. My aim is to teach you how to relax and improve your health both mentally and physically. It carries a message which none of us should ignore.
There is nothing wrong with stress and tension they are necessary for success, but when they become excessive and prolonged, your reactions to them is inappropriate, the body and mind protest in various ways producing illness both mental and physical.
Relaxation to combat stress and tension can be learned by anyone and can be applied to daily living situations. It involves no drugs whether legal or illegal and there are no unpleasant side effects. And just as important it costs nothing! It requires some understanding of the basic principles and above all the confidence that the body can repair itself and adjust to stress if we give it a chance to relax.
There are several reasons why we should take the time to learn to relax:
a. It is an effective way of coping with stress and the problems it can cause.
b. It helps relieve unnecessary fatigue and is useful in aiding recovery after strenuous exercise
c. It can alleviate aches and pains caused by inappropriate muscle tension
d. It can help with self -confidence because you get on better with people when you feel relaxed in body and mind.

It is important to realise from the beginning that pain, fatigue and stress are warning signs. Pain and fatigue are indications that the body requires some remedial action to be taken to help it recover.

Unfortunately over the past few decades we have come to rely more and more on drugs both social and prescribed to help relieve the burdens of every day life. The results are plain to see in the rising number of alcoholics and drug addicts. In the past doctors handed out tranquillisers to a public wishing for release from their worries. It is now realised that most of these drugs are highly addictive and that many western countries have become nations of pill poppers.

Worries about addiction to anxiolytics (Valium, Librium, Ativan) and hypnotics (Mogadon, Temazepam) has meant that people are now looking for more natural methods of relieving stress and anxiety. The most simple and natural way to achieve mental harmony is offered by relaxation. Even relaxing for a short time, say 15 minutes per day can be of great benefit.

STRESS

What is Stress?

Stress as defined by the Encyclopaedia Britannica is any strain or interference that disturbs the function of an organism. (Encyclopaedia Britannica Vol. IX p 612). Physical stresses such as cold, heat, or noise evoke biological reactions and psychological stresses such as frustration, deprivation and conflict, which in turn evoke psychological defences. Many situations call forth both types of response. Dr Han Selve an international authority on stress defines it as “the rate of wear and tear of the body” (H Selve, The Stress of Life).

Because of the difficulty in defining stress it is becoming customary to talk of “arousal” instead. Arouse means to stir up and this describes very well the way the body prepares for action.

The fight or flight response

When danger is recognised the muscles immediately tense for action ready to respond by either fighting or running away. This is a reflex action, which shortcuts the brain because it has to be instantaneous. The brain receives the message of danger and dramatic changes are initiated by the hypothalamus. This is the centre that integrates all the functions of the body, which are not normally under your conscious control. The message is passed on by the hypothalamus to the pituitary by means of hormones. The body is alerted for action to prepare for vigorous physical action. In a flight or fight response the muscles, heart, lungs and brain have priority and all other systems take second place.

Preparation for fight or flight

In order for the muscles to work effectively they require fuel in the form of glucose so the liver releases some of its store of blood sugar and it is carried to the muscles in the blood stream. Oxygen is required to transform the glucose into energy so the blood also carries this. The heart has to pump harder to get the blood to where it is most needed and blood pressure rises as a result.

There is a limit to the amount of blood available in the body so it has to be diverted from somewhere else for the time being. Digestion slows down, the salivary glands dry up, the stomach and intestine stop working and the sphincter muscles close to avoid defecation and urination taking place (sometimes there is an over reaction and the opposite occurs and you wet your pants with fear!). The blood vessels in the kidneys constrict. Because the lungs must take in more oxygen and get rid of more carbon dioxide breathing becomes faster, deeper and perhaps gasping. The adrenal glands secrete adrenaline and other hormones to keep the process going.

Even the skin changes under stress. Because the body is likely to get over heated in vigorous activity the skin prepares for cooling by sweating and the electrical resistance of the skin is lowered. In order that some of the blood is diverted to muscles the capillary blood vessels constrict and we may look pale as a result. The skin also has to excrete more of the body’s waste products.

All these and many other complex changes occur, some of them in a split second. When physical action has been taken and the danger is over, the biochemicals of stress used up as intended, everything returns to normal and no harm is done. The body has responded to normal stress and equilibrium is once more established

Prolonged stress

It is when stress is prolonged without release that trouble and problems begin. Often we cannot give vent to our emotions of fear and cannot take physical action such as punching someone on the nose! Our heavily developed fore brain also enables us to dwell on past events or imagine future ones and maintain the circulating stress biochemicals.

Consequently the reaction to stress instead of being short lived persists over a long period and can have profound effects on the body sometimes damaging the organs and predisposing them to infection.

Stress disorders

If you think about the changes that take place in the body as outlined above, it is easy to understand how stress can play a part in bodily dysfunction. For example, if blood pressure remains high and blood vessels restricted there may be cardiovascular disease in the form of a heart attack or stroke.

If the stomach remains with a lessened blood supply and the mucous membrane of the gut engorged there will be digestive disorders such as stomach ulcers, however see, Tomorrow's World Ulcers & HB.doc, mucous colitis, constipation or diarrhoea.

If the lungs continue to gasp for air there will be over breathing with associated giddiness and fainting or it may add to the problems of asthma.

The skin changes may lead to skin allergies and rashes for those who have a disposition towards such problems.

Where muscle tension is prolonged there may be headache, backache and aches and pains in the muscles particularly in the neck and shoulders.

If the anti-inflammatory mechanism is subdued for long there will be a greater susceptibility to infections of various kinds. The Common Cold Research Unit in Salisbury found that anxiety had a marked effect on the chances of volunteers catching a cold. (CCRU Anxiety & the Common Cold 1957) It has also been observed that illnesses and infections appear to come in clusters following times of stress.

It is important to note that stress is not the only factor involved in these disorders nor is it necessarily the main one, but there is now plenty of evidence to show that it may play a significant part in promoting or triggering off a great many illnesses.

Some Causes of Over Reaction

Dr R Rahe of the USA conducted a survey and study on the effect of life-style changes in relation to stress. It was found that four out of every five people who experience dramatic changes in their lives could expect a major illness within the next two years. Dr Rahe listed 43 life style changes using a major change such as the death of a spouse for a score of 100, and marriage as 50. Some of the typical changes are listed below (Carruthers the Western Way of Death, Panteon 1973 p 158).

Death of Spouse 100
Divorce 73
Personal Injury or Illness 53
Sacked 47
Retirement 45
Sexual Difficulties 39
New Family Member 39
Change in Work Responsibilities 29
Outstanding Personal Achievement 29
Change in Living Conditions 25
Change in Work Hours or Conditions 20
Change in Sleeping Habits 15
Christmas 12
Minor Violation of Law 11

Necessary Stress
A certain amount of stress is required if we are to attain anything within our lives but too much impairs performance and produces exhaustion and illness. Stress tempered with periods of relaxation can help ensure steady progress, a healthy body and a feeling of ease. You may feel reasonable fatigue, but do not deny it and take steps to remedy the situation as soon as possible. Inessential drains on energy should be discarded sometimes it is better to let others down and assert your own personality than risk over loading your circuits by taking on too much at the insistence of others.
The Tell Tale Signs of Stress (Taken from health pamphlet on stress.)
1. Do you feel guilty when relaxing – uneasy when not on the go?
2. Do you lie awake worrying about tomorrow?
3. Are you tense – does your neck feel knotted up?
4. Are you impatient or irritable – do you interrupt when others are talking?
5. Do you feel that you have a lot on your mind – have difficulty concentrating?
6. Are you drinking or smoking more – do you eat in a hurry?
7. Does life seem full of crises – are you always having rows?
8. Do you find it difficult to make decisions?
9. Do you feel frustrated when people do not do what you want?
10. Do you frequently experience a butterfly stomach, a dry mouth, sweaty palms or a thumping heart?
If you say yes to any of the above in all probability you are suffering from stress.
Coping with Stress
There are certain situations which are intolerable and where only help by counsellors or friends will help in the crisis. There are ways of diminishing the effects of stress, some of which are shown below:
1. Know yourself and how much stress you can take. Have the courage to say “NO” when things become too much.
2. Change your environment. Get away from the situation causing the stress. It could mean changing your job, moving house, leaving home. This may be impossible and in any case may not solve the real problem.
3. Get used to it by facing the stressful situation frequently.
4. Keep fit and healthy. When you are in good shape i.e. exercise, nutrition and sleep are adequate it is much easier to cope with the problems of life.
5. Hobbies are a distraction and can help to take your mind of current problems and help you relax.
6. Accept the feelings of stress and do not let them alarm you. Later use the experience to deepen your understanding of others.
7. Help others. Getting the gratitude of others can be a help in coping with stress. Often by helping others you begin to realise that compared to some of your friends your own problems are really of a minor nature.
8. Learn to level off stress. A state of muscle relaxation is incompatible with that of anxiety. It is muscle tension that first signals danger to the brain. By relaxing the muscles a message is received that all is well. Muscle relaxation can be an effective way of lowering arousal.
Activity is essential to life. If we stay in one position for any length of time pain and fatigue can be experienced both physically and emotionally. Muscles benefit from movement. Movement directly induces relaxation because muscles work in pairs, one group relaxing as the opposing pair contract.
If muscles are held tight and tense in static contraction for long periods the circulation is impeded and there is a build up of fatigue products. This can cause the muscles to go into a cramp like spasm causing the aches and pains so familiar to tense and over worked people. This can be felt in the neck and shoulders. Sustained muscle tension can have other harmful effects. Even holding a fist clenched for a while can significantly raise blood pressure.
Why Muscles Ache
There are about 620 skeletal muscles in the body. These are the ones that move the limbs and spine and produce movement. They are also called voluntary muscles because unlike the muscles of the blood vessels and internal organs we can exert conscious voluntary control over them.
When muscles are given the message by the brain to move, chemical reactions take place which ensure a release of energy. Some of the energy is converted into activity and some into heat. In addition to heat being generated the breakdown of glycogen products produces fatigue products mainly lactic acid. When the circulation is impeded prolonged contraction of muscles takes place. There will be an accumulation of lactic acid and it is this that leads to pain, stiffness and physical fatigue. This is okay when it is the result of strenuous exercise but not when it is the result of poor use of the muscles as in a stressful tense situation, where muscles are tense and stiff. Learning to relax can help release these tense stiff muscles and negate the build up of lactic acid leading to relief of pain and a feeling of well being.
Learning to Relax

The most difficult thing to make the tense person believe is that if he relaxes his muscles he must automatically relax his mind. It is well to realise the truth of this principle and to accept it with implicit faith. For here we have the most powerful tool in securing mental calm. That horrible tension of the mind which seems so intangible, so difficult to cope with can be defeated. The more we try to fight it the worse it seems to get. It really does get worse when we try to fight it, because we are simply adding to the existing strain. Mental tension is always accompanied by bodily tension and it is this physical tension which by reflex action produces the unpleasant symptoms that can be felt. It could be argued that if there is not physical tension then it is impossible for there to be any mental tension the two go hand in hand.
Ticking Over
In relaxing you must realise that the chief thing is to do nothing. You simple have to give yourself up as it were. If you try to do anything you will get farther away from the goal you wish to achieve. Imagine your body to be an engine and that you are allowing it to “tick over”. When a car is ticking over it is creating no outside movement. This is how you are during a state of relaxation just ticking over.
Do not bother about thoughts and ideas that run through your head just keep concentrating on the looseness of a sense of repose in the limbs. To start relaxing you should be seated in a comfortable chair or laid in a comfortable position. There should be a minimum of distraction around. Close your eyes and begin breathing deeply, evenly and slowly. Imagine someone in a deep sleep and picture his or her rhythm of breathing that is what you should be trying to imitate. Now concentrate on each part of your body in turn starting with the feet and toes. Mentally, or verbally, repeat the suggestions that your feet and toes will begin to relax. Repeat the suggestions several times before passing on to the next part of the body. The suggestions should be along the following lines:
“My feet and toes will begin to relax, they will relax more and more, heavy and relaxed, heavy and relaxed but very comfortable and they will relax more and more.”
Move on from the feet and toes to the legs, stomach, back muscles, chest and shoulders, head and neck, facial muscles and finally the arms, hands and fingers. Now give yourself the suggestion that you are going to count slowly from 1 to 10 and that as you do so you will relax ten times more with each and every number. Between each number strengthen the suggestions of relaxation perhaps suggesting that all tension is draining away leaving you more and more relaxed with every number that you count.
Once you reach ten, within your imagination begin to create a beautiful restful scene. Picture yourself walking along a pleasant country lane. The lane is long and winding, but you have all the time in the world. It is a warm, relaxing day, a slight breeze rustles in the trees, over head a blue sky with a few fluffy white clouds and a warm sun beaming down, warming, relaxing and calming. You come upon a small cottage. Opening the door of the cottage you see a pleasant room that has a relaxing golden glow emanating from it. As you walk into the room you see a figure seated in chair. A blue calm light surrounds this person. He or she looks very peaceful, calm and relaxed. You approach the figure and as you get closer you realise it is you. You get closer still and seem to melt into the figure and a deep sense of peace; relaxation and well being overcome you. Such a wonderful feeling. You may now stay in this state of relaxation for as long as you desire. Depending on the time available you can stop the sequence at any time. You may decide not to go right through the routine perhaps stopping once you have relaxed each and every part of your body or after you have finished counting from 1 to 10.
Points to remember
1. Do not rush the relaxing of each body part.
2. Ensure that you will not be disturbed when you decide to relax.
3. Mental strain must lessen when you relax all the muscles of the body.
4. Do not wait until you feel you can relax. You may wait forever! Just do IT in spite of everything.
5. Once you have learnt the art of relaxation you will never forget it but like all arts it has to be practised. Do not be impatient with practise you will succeed.
6. It can help to put all the suggestions on to a cassette tape and as you play the tape mentally repeat them thereby strengthening each suggestion.
The importance of leisure
The worth of your activity is governed entirely by the quality of your leisure moments. During these we build up our resources of nervous energy to spend in the hours of activity which follow. How can we spend what we have not got? It is impossible. It follows that your leisure is even more basic and important than your activity.
By cultivating a technique of relaxation as outlined we can build up big reserves of nervous energy. You then have the balance on the right side.
I have met people who have collapsed with nerves under some unexpected strain. Inquiry into their life style has shown that no effort was made to prepare them against any emergency. They had gone along merrily frittering away their leisure time too absorbed in work to take time out to relax and enjoy themselves.
They were trading on a sound constitution. When they thought they were resting, they were using up as much energy as when they were working. The crash comes and they have no reserves to fall back on. Their work, which was their whole life, has now become a burden with which they find it hard to cope. They had been living from hand to mouth, psychologically speaking and as long as things went smoothly they were content.
It is a short-sighted policy. If I had to live from hand to mouth financially, I would make the best of it, but all the time I would be concentrating on building up a balance, however small in case of an emergency. It is exactly the same where nervous resources are concerned only more so.
Sense of purpose
The most important fact in the attainment of a well-balanced life is the possession of a set purpose, pursued in sane moderation. Having this you will work hard, feel the need for rest, and supply that need through proper relaxation. You will realise that your leisure moments are just as important as your active ones and will therefore be patient and content in their use.
The person without a purpose is always restless. He does not use up his energy in a natural way. He is never healthily and happily tired, During attempted rest his conscience tells him that he has not earned time for rest. Moreover, during rest periods he has nothing definite to look forward to, nothing to justify his resting. No wonder he becomes more and more restless.
Enthusiasm unlocks the doors of energy, rightly used this makes relaxing easier. Thus the balance is preserved where life is lived on a well-directed plan of action. Of course too much relaxation would be almost as bad as too much activity. You must have balance. You have only to take the case of an individual muscle to realise this. A muscle kept at continuous tension would soon become worn out. A muscle kept in a permanent state of relaxation would soon atrophy from non-use. So it is with all the vital forces of the body. The equilibrium is maintained by the alternation of activity and rest.
When the balance is seriously disturbed you may it difficult at first to make yourself relax. You must persevere anything worth having is only gained by putting some effort into it. When you have secured a small amount of relaxation your activity will become a little more normal and natural. This, in turn, will make the next period of relaxation less difficult. Nothing succeeds like success. And as one phase helps the other the proper balance gradually returns. The greater the actual need for relaxation the harder it is to relax. This is a pity, but it is as well to be aware of this fact.
Daily Living and Relaxation
The real advantages of relaxation come when it is applied to every day living, As you become more accustomed to relaxing in every given situation the benefits that arise become more and more apparent. Here are some typical day to day living situations which can be helped by relaxation.
Driving
A tense and anxious driver is a danger to everyone including himself. Road accidents are a primary cause of death, but there are other subtle dangers. Aggression releases stress biochemicals, in particular, noradrenaline (the”kick” hormone associated with the better known adrenaline).

An aggressive “let me be first” attitude in driving shows in body posture. The shoulders will be hunched up, hands tightly gripping the wheel, a frown or perhaps a scowl on the face, neck jutting forward and teeth clenched. This adds to muscle strain and fatigue.

Relax the shoulder muscles, support the back well, relax the jaw and face muscles and use traffic delays to practise slow breathing with the emphasis on the out breath. The aim is a state of relaxed awareness. To relieve neck tension on a long journey make small circling movements of your head at intervals and then pull your shoulders down and reach up with your head. Then let the head rest in a good position without strain.

Shopping and housework
Shopping and exhaustion often go hand in hand. Try to have a break before you get really fatigued. Use a trolley if you can or spread your load evenly between both arms.

Make your housework as active and rhythmical as possible. Modern equipment is a splendid time saver but limits movement and activity unless you introduce it deliberately. Plan for ten to twenty minutes relaxation during the day.

Telephone
The telephone is often the cue for stress so it makes a useful cue for practising relaxation. If you are making the call relax while you are waiting for it to be answered, let your free hand go slack and breathe slowly as you relax. When the phone rings be aware of the stress reaction and give yourself a moment to quieten down before you answer. Try to keep tension out of your voice, it always gives you away.
In the office
Try to put aside a time when you can relax either upright in a chair or resting your head on your arms on a table, or if you can have fifteen minutes of uninterrupted quiet honoured by your staff, lying flat on the floor. Ten minutes or so will improve your efficiency so it is not a waste of time.
Social occasions
Some young people are often acutely embarrassed at the thought of attending social functions and they even avoid the fun of parties by staying away. They can help themselves by learning how to relax, using calm breathing, relaxing their shoulders and standing tall. A relaxed friendly manner helps everyone else to feel at ease and this make matters easier. If you are the hostess relax for ten minutes before the guests arrive.
Physical skills
Most top musicians practise relaxation in some form or other but sometimes inappropriate muscle tension creeps in unobserved. Relaxation can help you give of your best whatever the skill you my have.
A degree of aggression is necessary for some sports but really skilled performers say they reach the stage when, in the “inner game” they just let it happen in relaxed enjoyment. Recognition of unnecessary muscle tension or the relaxing of it will undoubtedly improve performance.
There is growing concern both within the medical profession and among the general public about the huge increase in the taking of pills and potions for every illness either imagined or genuine. But the main concern is for the growth industry created by the reliance on tranquillisers to relieve stress and tension. As this concern grows many people are turning to relaxation classes and seeking the help of complementary practitioners such as Hypnotherapists and Aromatherapists to help them cope with the stresses and strains of modern day living.
If time is taken to learn the art of relaxation the general health of the nation would improve, the huge drain on the health service for the supply of prescriptions would lessen and the real danger of addiction to prescribed drugs could be avoided.
Although relaxation cannot be described as a panacea for all ills, it can without doubt alleviate many of the tensions of modern living and although not necessarily curing every illness it has a part to play in any illness. A person who is relaxed in both body and mind has less chance of contracting illness and if unfortunate to do so can often recover more easily than an uptight person.