Doctor Higginson’s Blog

With the economic crisis upon us, stress begins to play a major factor in every aspect of our lives. The purpose of this article is to provide comprehensive and useful information on managing stress. Experimenting with different relaxation techniques and exercises is recommended until you find the ones that work best for you.  

Relaxation Techniques     

Relaxation techniques induce the relaxation response, which results in the relaxation of muscles and lowered blood pressure and pulse rate and emotional calmness. It is the opposite of the stress response.  Some relaxation techniques such as meditation, deep breathing and progressive muscle relaxation can be self-taught. Though they are simple in theory they take time and patience to master.    

Exercise for Relieving Stress      Exercises for relieving stress may be in the form physical, mental, or spiritual exercise - or a combination of all three, e.g. yoga. What is good for the body is good for the mind and vice versa. Physical exercise is one of the most effective ways of relieving stress. Exercising the body regularly is very effective in managing stress, on its own or as a part of a stress management plan. Getting into better shape improves your mental health as well as your physical health.  When we physically exert ourselves, the body releases chemical substances (endorphins) that are similar in nature to opiates. These natural substances produced by our own bodies are free of side effects, except for making us feel good. When it comes to stress management, every little bit of exercise counts. Don’t think if you can’t commit to a stringent fitness routine that it’s useless. It’s not. What motivates people to do more of something is to do little of something. 

Aerobics 

Any activity that gets your heart pumping (aerobic exercise) will get those endorphins flowing and relieve stress. Though you should check with your doctor before embarking on any exercise program, walking is usually safe for anyone.  Try to get your heart going a little faster for at least 15 minutes a day. Even a few minutes here and there of brisk walking can provide stress relief and improve your overall health. 

Exercise in a Natural Environment for Additional Stress Relieving Benefits 

Obviously it is more relaxing to walk along a nature trail than to walk along a busy street. Natural surroundings trigger relaxation responses deep in the brain. Even mentally picturing being surrounded by mountains, trees, or watching the waves roll in at the beach can have this calming effect. *Exposure to daylight also has positive effects on mood - another benefit of exercising outdoors. 

Exercises to Suit Everyone 

From doing gentle stretching exercises to keeping up in a physically demanding aerobics class, stress relief can be achieved through a wide range of activities. Some people enjoy the solitude of walking alone. Other people need the stimulation of interacting with others, whether walking in a group, participating in a yoga class or other fitness class, or playing a sport such as tennis, racquetball, etc. Interacting with other people during exercise can provide additional stress relief. 

Strengthening Exercises 

Though not generally as effective as aerobics for relieving stress, many people find that getting into a strengthening exercise program does relieve stress. Strength exercises are also important to prevent injury during aerobic exercise by strengthening the muscles that support your joints. A toned body has as much impact on mental wellness as physical wellness. 

Stretching 

Stretching exercises stimulate receptors in the nervous system that decrease the production of stress hormones. Stretching exercises also relax tight, tense muscles and increase blood flow to the muscles.   

Other Exercises 

Yoga exercises involve the body, mind and spirit. Yoga poses improve flexibility and strength and incorporate breathing techniques that aid in relaxation and general wellness. Stress relief exercises that don’t involve movement but involve both mind and body include meditation exercises and deep breathing exercises - both have been shown to reduce blood pressure. 

Self-Indulging Activities Alleviate Stress 

On the days you don’t exercise, do something else you find relaxing - whether getting some massage therapy, soaking away stress in a soothing aromatherapy bath, etc. Your health is important. It is not selfish to spend time on yourself ! How can you have the energy to take care of others unless you take care of your self?  Make fitness a priority. Exercise effectively relieves depression and anxiety. Find an activity that you enjoy and feel the stress melt away. Relieving Stress by exercise, especially aerobic exercise, has been proven to be highly effective.   

 

The following is an excerpt written by Bill Esteb who provides educational materials for chiropractors. I felt that it was worth sharing and I hope you agree.

Fear means you’re not living in the now.

The powerlessness that accompanies fear is because you’re invested in something you can’t control: the future. In the same way you can’t change the past (the source of guilt), you can’t do much about the future (the source of fear). Our power and influence is totally limited to the present.

We are deceived by the notion that what we do now affects the future. Of course it does. But the consequences that manifest in the future are out of our realm and assume a mechanistic linearity of cause and effect that just isn’t true.

Consider for a moment the countless patients who had miraculous recoveries that you couldn’t have predicted. Or the patients who didn’t respond but should have. The lie is in denying our vitalistic nature and spiritual possibilities. We’re not some pinball whose path can be mathematically predicted!

All we really have is the present. Now. And now. Stay here. It’s a guaranteed fear-free zone.

Dr. Bingham’s Comments:

So much of our life is spent worrying about the future or feeling guilty about the past. Both of which we have no control. We know the effect stress plays on our health and there are very few things that are more stressful than fear and guilt.  Luckily there is only one person who can make you experience these feelings.
Do yourself a favor, stop waiting, feel everything, love completely, give totally and let go.

“You make my blood boil!”  Ever heard yourself saying that at work, or at least thinking it at work?  That old cliche might be closer to the truth that you had ever thought.
You might ask yourself, “How many studies do we need to prove that stress affects our health?” Well, I guess we needed one more. Researcher observed 6,719 men and women white-collar workers, aged 18 to 65 years, in Quebec City. They found that men with the most job strain were 33 percent more likely to experience an increase in blood pressure.

Full Article: CNN.com

Obviously this should come as no shock to anyone who has not resided under a rock for the last century.  The question at this point is what to do with the information from a study like this.

Walk away from the stressful job, easier said than done.  Many of us live vicariously through that person who left the comforts of the corporate job to tend bar on a small island far from the land of stress and responsibility.  Making a leap like that is inconceivable for the majority of the worker world, so we are left with making the best of our current situation.

If you want to minimize the effects of stress on your health, I have one word for you, breathe. I know it seems so simple, but you would be amazed by health benefits you receive from breathing properly.  Don’t take my word for it, click here for more information on stress and breathing.

In the middle of a stressful situation, it is hard to remember this simple stress relieving strategy, so I am recommending a product created by a software designer here in Portland.  The product is called Smoooth and provides a small breathing reminder at the bottom of your computer screen.

A link to Smoooth and other great ways to relieve stress at work can be found at the Active Office section of my website.

Dr. Bryan Bingham
Highland Chiropractic

Do you have a favorite band that you would like to duplicate? Do you wish that you could find another musical group that is similar to your favorite group?

You might wonder what a post about a music site is doing on an alternative medicine website.  Well, here is a link to a study from the American Psychological Association that shows the health benefit of music - Click here
The Music Genome Project has developed a website where you can enter your favorite group and you will be provided with audio examples of groups that have similar muscial styles. If you find a group that you like, click the “thumbs up” icon. The website keeps track of the groups and styles that you prefer.

You can access the Music Genome Project at www.pandora.com

Enjoy listening yourself to great health!

Dr. Bryan Bingham
Highland Chiropractic

A study published in the Journal of the American Medical Association found cognitive behavioral therapy to be superior to sleeping pills.

For six weeks subjects either participated in 50-minute weekly counseling sessions, took a drug called xopiclone, or took a placebo.
Those who received therapy increased the time they spent in bed actually sleeping from 81.4 percent to 90.1 percent.
Those who received zopiclone had a decrease in sleep efficiency, from 82.3 percent to 81.9 percent.

Therapy participants spent more time in the deepest stages of sleep and less time awake at night than those who received zopiclone or placebo.

Full Article : Forbes

Breathe! If there is one activity I would have everyone improve, it would be breathing.

The human body can go for days without water and even longer without food, but last time I checked the world record for holding your breath was under nine minutes. As far as nutrients for the body go, oxygen is the most valuable and it is free (at least for now). Like most things that are free, we take breathing for granted. So, take some time to notice your breathing.

Easy stress relievers:

• Breathe from your belly - Put your hand on your belly when you breathe and see if it moves when you breathe.
• Even Breathing - Your inhale should be the same length as your exhale.
• Sit up straight - Sitting upright helps you get the most out of your lungs.

For those of you who are unable to remember to breathe properly, there is help. A small software company out of Portland has put together an inexpensive way to remind you to breathe while at your computer. The Software is called Smoooth and it looks similar to a expanding and contracting jellyfish at the bottom of your computer screen. This little jellyfish is a reminder to take in deep, full, relaxting breaths when you might be in a situation that is not all that relaxing.

I have a link on my website that allows you to download a 5-day trial version of the software. All you have to lose is stress.

The link is http://www.highlandchiropractic.net/hcc_active.html

Happy Breathing,

Dr. Bryan Bingham
Highland Chiropractic

The human body is a hologram; a three dimensional image comprised of energy and light. When this energy is not allowed to flow freely through the body, things such as stress, pain, and feelings of depression can cause one to feel stuck. Through conversation and applied kinesiology these difficulties and emotional obstacles are first identified and then transformed by stimulating the senses. Holographic Repatterning® helps put the body back into balance and return to a natural, healthy state by re-patterning its energy flow.

Individual and group sessions are now forming!  For more information or to register for an upcoming session, please contact Tara Herrick, M.S. at (503) 777-1551.

Feeling stuck in your job, in your relationship, with your direction in life?  Tara Herrick, M.S. takes an integrative approach to counseling and therapy.  With a Master of Science (M.S.) degree in psychology, Tara combines her education with her training as a traditional Usui Reiki Master, Holographic Repatterning® Practitioner, as well as complementary and alternative medicine (CAM) research, to offer her clients a truly integrative approach to their emotional and spiritual health. 

Primarily Tara works with children and adults who are dealing with anxiety, depression, life transition, relationship issues, and physical pain/discomfort.  For more information about Tara or to schedule an appointment, please contact her at (503) 777-1551 or visit www.tarahealing.com.

Many people who have arthritis deal with chronic, long-lasting pain that prevents them from enjoying their activities of daily living.  There are many “remedies” that claim to relieve the symptoms of arthritis, but many of them only relieve their bank accounts and leave them frustrated.
Donald Altman, an Oregon psychotherapist, Portland State University professor, and former Buddhist monk, reminds us of the power of “mindfulness” in dealing with chronic pain.  ”With mindfulness, we are not thinking ahead - we are focused on what is happening now,” Altman says.  By taking simple steps in our daily life, we can bring awareness to the world around us and minimize the effects of pain and discomfort.

Altman recommends taking simple approaches to everyday tasks:

Go for a drive: Before you leave, sit quietly for 10 seconds.  Feel the metal of the key.  Listen to the engine.  What do you see?  Be aware of the vibrations between you, the car, and the road as you travel.

Wash you hands: First declare your intention: “I’m going to wash my hands.”  Then get quiet.  Notice your posture.  Turn on the faucet and listen.  Feel the water and the friction of your hands.  Watch the water drain.

Savor a Hershey’s Kiss: Listen to the wrapper tearing open.  Smell the cocoa.  Feel you muscles constrict when you put the candy in your mouth.  Identify where in your mouth the flavor is most intense.

Observe your environment: Describe each object in detail, without judgement or expectation.  If you are judgemental, become aware of that too.  Describe crumbs on the counter, but don’t label them as dirty.  Just see what is there.

These are only a few ways to help bring your mind into the moment.  It is important to find a way of bringing awareness that works for you.  Try some of the ideas listed above or make up some of your own.

Dr. Bryan Bingham
Highland Chiropractic
Arthritis Today May/June 2006