Longevity = chronic stress reduction, finale

November 14, 8:29 PMPortland Longevity ExaminerMicheline Ronningen

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Meditation.
                  digital illustration by Jean-Claude Lejeune

Reducing overload stress to manageable levels is essential to longevity aims. It is almost as essential as maintaining a sense of humor. The previous article touched on three strategies for reducing stress: acupuncture, aromatherapy and biofeedback. So, after a long road, beginning with “Stress and Longevity” back in October, here are five additional strategies for stress reduction:

4. Guided Imagery. This requires somewhat advanced training mostly because a person needs to be adept at deep relaxation practice. Guided imagery is a darling path generally honored by all in the medical profession. It can be quite effective.
     Individuals first learn how to relax and then how to use positive mental imagery while focusing on an objective. Frequently the objective is to reduce potential stress about an upcoming stressor: job interview, surgery, class reunion, or whatnot.
     Guided imagery is also valued since it’s one of the most accessible stress reduction techniques. Most anyone can learn and use it wherever and whenever, forever. Also, it doesn’t matter if one is imaginative or un-; results are equally successful.
      For background information about guided imagery and self-healing see Martin L. Rossman, M.D.

5. Massage. There’s some DIY manuals (see below) that are considered practical guides by some healthcare professionals. Effective massage technique requires learning and practice and usually strong hands, feet, and/or backs, and maybe a willing partner or two.
     Yet there’s nothing like the healing touch of a professional masseur or masseuse taking over. Some massage therapists use calming oils and/or scented candles or incense and possibly soft music and warm towels. It’s usually the client’s choice whether those are included or not.

6. Meditation. Transcendental meditation (TM) is the one that’s been most widely researched, yet there are many effective meditation practices. Though not necessarily associated with religion, there are some meditation practices (Christian, Judaic, Islamic, Buddhist, and Hindu) that have been in use for thousands of years.
     For relaxation purposes, one of the simplest is one type of concentration meditation: Sit quietly in a peaceful environment and focus attention on breathing in, breathing out. Do this for about fifteen or twenty minutes. Do it slowly. Doing it quickly is hyperventilating, not meditating.
     Mindfulness meditation is another form considered quite effective in relieving stress. Some meditations, such as those used in some forms of yoga or qigong, are best learned from a pleasant instructor.

7. Music Therapy. Anymore, it’s not unusual to hear lovely-but-not-old-Muzak-type music playing at rehab centers, hospitals, community centers or schools. Music “Has charms to soothe the savage breast,” reducing stress levels, particularly for women in labor.
     It doesn’t take established research analyses to know that hearing favorite songs or music can be relaxing and beneficial. Many people develop some awareness of this in infancy with such English classics as “Twinkle, Twinkle Little Star.” By the time teen years roll around, and one learns that some twinkling stars are not really there at all, having transformed millions or billions of ages ago, things can get tougher depending on volume control. However, certified music therapists can be helpful in directing specific therapies, including stress reduction, and enhancing pain management techniques. Some music therapists will also incorporate Guided Imagery.

8. Yoga. As a stress reduction and all-around beneficial practice, yoga warrants further discussion. Here we’ll just say that YES it can be an effective stress reduction method. Books and videos are available for beginners and can be helpful in determining if yoga is right for you as it is for eleven million or so other Americans.
     There are no certified yoga teachers, as nobody’s come up with a universal plan for determining such. Seek teachers who are considerate and careful in their teaching. Avoid aggressive, pushy, meat-eating “certified” yoga teachers, unless that’s what you’re looking for in the first place.

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Further Resources: All of the following are currently available at the Multnomah County public library and/or at Powell’s Books.

Guided Imagery for Self-Healing: An Essential Resource for Anyone Seeking Wellness by Martin L. Rossman, New World Library, 2000.

Instant Massage for Stress Relief by Mark Evans; Lorenz Books, 1997. Gale Cengage Learning (GCL) reviewed this book saying, “A most aesthetically pleasing book that lucidly describes the therapeutic benefits of touch.”

Massage Therapy: What It Is and How It Works by Steven Schenkman; Clifton Park, NY, 2010.

Meditation for Dummies by Stephen Bodian; IDG Books Worldwide, 1999. Described by GCL as “Lucid, highly informative and eminently practical. Super!”

Relaxation Response by Dr. Herbert Benson; 1990, updated edition by Harper Paperbacks, 2000.

Yoga for Dummies by Georg Feuerstein and Larry Payne; IDG Books Worldwide, 1999. GCL says it is “Comprehensive and understandable.”

Yoga for Stress Relief by Swami Shivapremananda; Random House, 1997.
Chapter 10, “Ayurvedic Medicine and Yoga: From Buddha to the Millennium,” in Kenneth R. Pelletier’s The Best Alternative Medicine; New York, Simon & Schuster, 2002.

“Anxiety Relief: Guided Imagery Exercises to Soothe, Relax, and Restore Balance,” by Martin L. Rossman; Sounds True Audio, 2004. Spoken CD.

“Stress Relief Acupressure and Gentle Yoga Sessions You Can Use Anywhere” by Michael Reed Gach; Sounds True Audio, 2003. Spoken CD.


                          Digital illustration used by permission of artist/photographer Jean-Claude Lejeune.