How to conquer stress
By Sanjay Khurana

IN today’s world of modern living, as the demands of people are growing their strees-levels are also increasing. Modern living has not only brought various means of comfort but also ever-increasing demands which cause stress. The increased stress-level is the result of growing confusion and complexity in everyday life and hectic schedules. According to a World Health Organisation (WHO) report, stress or depression is the world’s second most common illness, the first being heart and circulatory diseases.

Stress may be caused by social, physical or psychological factors or chemical imbalances in the brain. The most common indicator of stress is rise in blood pressure. This, in turn, increases the risk of heart attack. Psychologial factors responsible for stress are worrying, difficulty in concentration, forgetfulness, nervousness and insomnia etc.

Stress can affect various parts of the body. Many mental and emotional problems may be caused by stress. In extreme cases, stress can even lead to a nervous breakdown. Prolonged stress can also weaken the immune system. We can, however, avoid stress by meditating.

In India and other parts of Asia, meditation has been practised for thousands of years as a way of achieving spiritual enlightenment. Studies have shown that meditation lowers the breathing rate and decreases the levels of lactate, a chemical associated with muscular tension. Moreover, meditation also makes the body less responsive to the stress hormone, adrenaline.

Meditation is regarded by its practitioners as a self-help method. Using nothing more than your own powers of concentration, you can control your thoughts and calm yourself. Meditation requires concentration, persistence and about ten to twenty minutes a day. Most people can learn to meditate without difficulty. The question that troubles many beginners is how does one actually meditate. Some may prefer to sit and repeat a chosen word silently, while others lie down and try to still their minds by being totally calm and at peace. The goal of meditation is to empty out your mind effortlessly. It is helpful to relax each body part. The slower and deeper rhythm of breathing and the reduced oxygen consumption that occur during meditation are beneficial to people with chest complaints. Combined with the relaxation of muscles, this is good for asthma also. Insomniacs who meditate will not necessarily sleep longer, because their need for sleep will be partially satisfied by meditation itself.

It is best not to eat or drink half-an-hour before meditating. Choose a quiet room where you will not be interrupted. Some people lie down and close their eyes, but many teachers say that you should sit upright in a comfortable position with your eyes open and hands resting in your lap. In this way you can relax and the same time remain alert and controlled. Lying with eyes closed, your mind may wander or you may fall asleep. If thoughts intrude do not focus on them. Merely acknowledge their intrusion and then resume concentration on your object of focus. Meditate for ten minutes or more. As you become adept at meditation you will be able to do it almost anywhere, on a train going to work, between chores, or at your desk during lunch break. When you finish meditation, exercise your muscles gently for a minute or two before you stand up, otherwise you may feel giddy because of lowered blood pressure.

You may also keep stress at bay by these methods:

Exercise regularly: Aerobic exercise or simply brisk walking also helps in relieving stress to a large extent.

Sleep well: A good sleep is also very helpful in providing relief from stress. There is absolutely no substitute for a good sleep. The quality of sleep matters more than the length.

Take a break: Take a regular break in your work. A short rest period during the day will help to relieve pressure and refresh your mind. Taking a vacation also helps.

Be a positive thinker: An optimistic outlook can also boost your energy levels. So, try to avoid being pessimistic.

Laugh it off: Humour is one of the best stress-busters available. A good laugh relaxes the muscles and lowers blood pressure.