Natural Alleviators of Stress

Laughter has been an alleviator of stress. Dr. Laurence J. Peter and Bill Dana, authors of The Laughter Prescription say, "Laughter has an effective and specific role to play in reducing tension. When an individual succumbs to a fit of laughter, he/she becomes physically limp. This is caused by a lack of tension in the skeletal muscles. The relaxation response to laughter has been studied significantly." It begins when we know or perceive that something funny is coming up. As we listen to the build up of a joke, there is a temporarily stress increase. After the punch line of the joke, we laugh and stress decreases more than what we started with. The stress decrease lasts up to 45 min.

When I was attending school and working full-time I experienced a lot of stress. But one of the things that helped me to cope with stress was laughter. On weekends or sometimes even in the middle of the week, I'd rent some comedy movies. I'd be laughing so hard that I'd forget about school and work. It was nice to forget at least for two hours.

A relaxation technique, according to Robert P. Gwinn, author of Stress, should also be considered to control stress. Relaxes our muscles and lessens anxiety. Also, C. Eugene Walker, author of Learn to Relax states, "If relaxation procedures are practiced with regularity, the level of tension an anxiety can be reduced significantly." I've practiced relaxation exercises for years now and it has helped me to calm down. I've learned to relax, especially when taking multiple tasks, such as school and work. Every time I had a school exam coming up, I'd practice the following relaxation exercises to help me with the anxiety.

First, sit on a comfortable chair, or lie on a couch or bed. Allow all the pressure to go out of the body. Put hands on lap. Go through all parts of the body to make sure these are relaxed. Focus the attention on the shoulders and relax them. Repeat the same procedure for the arms, hands, thighs, legs and feet. Next, concentrate on the breathing and take deep breaths slowly starting from the stomach and up to the lungs. Breathe deeply three times feeling more relax every time. Now, concentrate on the brain and led all the thoughts or memories go away. Relax every part of the brain. Then, relax the face (eyes, mouth, nose , cheeks). Slowly go to the heart. Interiorly say the words, "calm down, relax, be at peace." Finally, go through the whole process in one sitting and say the words, "peace reigns through my whole body." Stay in this relaxation stage for at least five minutes.

According to Peter and Dana, recreation can also be an escape from stress. People live a life without much provision for having fun, and they become more susceptible to anxiety. Not enjoying ourselves tends to makes us more anxious and depressed. The truth is, we must relearn to play. There are many recreational activities for us to enjoy, such as picnics, trying a new restaurant, plays, movies, athletic events, travel, or simply listening to music.

I remember the week my father passed away. I was so depressed that I didn't feel like eating. I lost a few pounds that week. A few weeks later, my family and I decided we all needed to get away from it all. So we planned a weekend trip and went camping to Ruidoso, NM, which brought us closer together and helped us to be stronger.

And last but not least, exercise, as Walker puts it, is the natural healer that has been proven to be very effective in reducing anxiety. Physicians have recommended it over the years. Exercise is called the 'natural healer' because our brain releases pain relieving substances for headaches or other minor pains when our body has been exposed to activity. "Physiologically, exercise affects all the symptoms of the body. The circulation of blood and consumption of oxygen are increased. Body temperature rises. Metabolism is stepped up. Waste products are excreted more rapidly from the cells and are eventually eliminated from the body through perspiration, urination and defecation," states Walker."

I've been walking consistently (thirty minutes a day, four times a week) for about six months now, and I've noticed I sleep better. I don't wake up during the night as much as I used to. I feel more alert, and I'm able to solve problems much easier at work.

In conclusion, all four of these non-medical alleviators of stress required time, commitment and self discipline. They must be applied to our lives and to be taken seriously if we really want to live a healthier and happier life.

Gwinn, Robert P. "Stress." Encyclopedia Britannica 1989 ed.

Peter, Laurence J., and Bill Dana. The Laughter Prescription.

New York: Dana/Corwing Enterprises, 1982.

Walker, C. Eugene. Learn to Relax. Englewood Cliffs, N.J.: Prentice-Hall, Inc., 1975.