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Fernandez Exquisite Vintage After Shave Balms Mail Order CEO Elizabeth Fernandez

Fernandez Exquisite Vintage After Shave Balms Mail Order Copyright @ Elizabeth F. Fernandez 2009 ISBN: 978-1-4452-0772-8 All rights Reserved No part of this book may be reproduced in any form. By photocopying or by any electronic or mechanical means. Including Information storage or retrieval systems. Without permission in writing from both the copyright owner and the publisher of this book.

Printed in the USA

Business Presentation

Company History ............... 5

Chapter 1 Trouble shooting .9

Chapter 2 Our Products..

Chapter 3. Stress & Pain Management66

Company History Established 2006

Fernandez Exquisite Vintage After Shave Balms Mail Order transforms environments from the mundane to the sublime. This involve modern alchemists to create the products that have become known as purveyors of curious offers that entice the senses Our handmade range of aftershave for men and other formulas are available in Sensual, Vibrant. Hair Pomander fragrances can be in French Lavender for men English Rose for women. Our formulated balms are very concentrated so you only have to use a very minute amount of formula. The formula is a block form that melts with the heat of the skin and is fully absorbed even after washing your hands or face you can still feel the product working. Our products have the finest ingredients that money can buy with the use of 26 minerals, such as magnesium, calcium, potassium, chlorides, zinc, lithium, chromium, iron, iodine, barium etc, essential for maintaining a healthy cell metabolism. The combination of the oils and mineral we use have many amazing health properties, and in addition to the ones list above also helps treat and relieve some other ailments in Ancient Egyptian Medicine & Ayurvedic medicine.

Code of Business
We care about the world we live in and use only Recyclable Packagings

We care and use only use ozone friendly ingredients.

We care about people so we use trade fair ingredients

We care about your health so we use organic ingredients

We care about animals so we do not test on animals

We care about the world using Environment friendly Packaging

Contact Card

Elizabeth Fernandez | Owner | Debiry Innovations Ltd Manufacturers Vintage After shaves balms blended with the ancient wisdom Direct Dial: 020 7 2535510

Website: www.debiryinnovations.com Email debiryinnovations@yahoo.co.uk Skype debiry.innovations.LTD

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Chapter One Trouble shooting

Today, the average man will shave about 20,000 times between the ages of 15 and 75 which equates to five months of actual time. Ninety percent, or 94 million, of American men over the age of 15 shave, with 75 percent shaving daily. The average fifteen-to -twenty year old shaves 275 times per year, while shaving frequency rises to almost daily for men aged twenty to sixty-five "Traditional" Wet Shaving Safety razor, shaving brush and shaving soap. The brush is used to make lather from the soap. There are two types of manual razors: straight razor and safety razors. Safety razors are further subdivided into double-edged razors, single edge, injector razors, cartridge razors and disposable razors. Straight razors are still made today, Shaving with these razors requires some practice but one can pick up the art very quickly.

Once it was more commonplace but now is seen mostly in use in barber shops wielded by a skilled barber. However, there is a growing movement of men finding simpler is better, and are returning to traditional double edge and straight razors with great success. Before wet shaving, a lathering or lubricating agent such as cream, soap, gel, foam or oil is normally applied. Lubricating and moisturizing the skin to be shaved helps to prevent a painful razor burn. It also lifts and softens the hairs, causing them to swell. This enhances the cutting action and sometimes permits cutting the hairs deeper below the surface of the skin. Additionally, during shaving, the lather indicates areas that have not yet been addressed. When soap is used, it is generally applied with a shaving brush, which has long soft bristles. It is worked up into a foam by the brush, either against the face, in a Shaving mug, bowl or scuttle. Wet shaving may be done in one pass, shaving with the grain of the hair, or in two passes, one with and one against or across the grain. Shaving twice can give a closer shave for a tough beard, but it also increases the risk of cuts, soreness and ingrown hairs. Ingrown hair is a condition where the hair curls back or grows sideways into the skin. The ingrown hair condition is seen primarily among people having curly hairs. It may or may not be accompanied by an infection of the hair follicle (folliculitis) or "razor bumps" (pseudofolliculitis barbae), which vary in size. While ingrown hair most commonly appears in areas where the skin is shaved or waxed (beard, legs, pubic region), it can appear anywhere. Anything which causes the hair to be broken off short with a sharp tip can cause ingrown hair. Shaving is the leading cause, followed by waxing and tight clothing. The embedded hair causes a localized inflammation (sometimes painful) response in the skin with prostanoid involvement. Sometimes ingrown hair occurs naturally without shaving, as too much dead skin or blocked pores can make hair grow sideways.

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Symptoms include rash, itching skin, hair which remains in spite of shaving, and infection and pus collecting under skin. Treatments for ingrown hairs include putting a warm washcloth over the ingrown hair and exfoliating with facial scrubs, Hormone imbalance can cause a dry skin this occurs naturally when there is an imbalance of male and female sex hormones circulating in the blood. Androgens are the male sex hormones, responsible for activating the sebaceous glands. Estrogens are the female sex hormones. A higher than normal level of estrogen in the blood holds back the production of sebum. Estrogen has water - attracting properties in which influence the amount of moisture held in the skin. If the amount of estrogen circulating in the body is reduced, so is the amount of moisture which is available for the skin. This occurs naturally as a part of the ageing process. Incorrect skin care using harsh products strips the skin of its natural surface lubricant. If the body does not produce enough sebum to replace it quickly then the surface of the skin becomes dry, parched and irritated. Harsh products include lotions containing alcohol. Alkalis, detergents and abrasives. A Professional Beauty Consultant like myself will recommend to you, to use. A specially formulated face wash as an alternative in using commercially produced Hand Soap. Central heating and airconditioning, creates a dry environment which takes water from wherever it can. Plants and the skin loose moisture with similar effects. Skin becomes parched and dehydrated if it is not protected adequately against central heating and air conditioning. When the weather is very hot or very cold the air is usually dry. Unless the skin is protected well it gives up its moisture in the same way as if it is exposed to central heating. The production of sebum slows down when the skin is exposed to cold and windy weather so there is less protection from moisture loss. The sun rays often over heats and dehydrates the skin tissues. The effect occur not only in the surface layers but also deep in the dermis. Sensible sunbathing consists of building up exposure times, keeping

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sensitive areas of skin covered and wearing a suitable sunscreen. If these precautions are not taken the skin suffers considerable damage. During times of ill health blood and Lymph are diverted away from the surface tissues of fluid circulating in the epidermis (top layer of skin) This can lead to surface dehydration. Illnesses producing a high body temperature dehydrate the skin. Some medicines for example antibiotic can cause the skin to become dry. Crash dieting, dehydrates the body water intake is reduced considerably with this method of losing weight. This results in the body drawing on its reservoir of moisture in the skin to maintain its essential water balance. Anorexia nervosa is a serious, diet related disease where little or no food is eaten. The production of sex hormones stops, causing changes in the body which includes dehydration and thinning of the skin. Smoking dilates the surface blood capillaries. This raise the temperature of the skin and causes dryness in people who smoke heavily. The chemical toxins produced by smoking damage the protein fibers in the skin; they also interfere with the way in which the fibers hold moisture in the skin. Consumption of too much alcohol raises the blood pressure and over a prolonged period of time can cause permanent damage to blood vessels. Chemical toxins build up in the body making the protein fibers of the skin harden and lose their water - binding properties. Dehydration is a short -term side effect of excessive alcohol intake. The body responds to high concentrates of chemicals in the blood by drawing water from the skin into the circulation. Medication can be a contributory factor to dry skin anti-biotic but this is short term the skin improves after the medication is finished the best way of combating the dehydration of skin is to drink plenty of water about 12 glasses a day the average is 8 glasses the extra helps the body to re-hydrate plus having a bowel of water in a room if you have central heating or if the climate is warm.

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Balanced Skin is exactly what it says it has a good balance of oil and moisture secretions which keep the skin soft, supple and flexible. Desquamation and cell generation take place at the same rate so that there is an even replacement of the surface layers. This helps to keep skin smooth and clear. The pores are small, the texture fine and even and the color healthy. The skin feels slightly warm to the touch as it has a good supply. A balanced skin rarely develops spots and blemishes when it does it usually heal well. Dry skin has a matt, uneven texture. This is because there is not enough sebum to lubricate the surface cells and to keep them compacted together. In the absence of a greasy coating, natural moisture becomes lost from the upper layers. The surface cells curl up and flake. The skin lacks suppleness and often feels tight. Dry skin is usually thin and fine with no visible pores. It forms lines and wrinkles prematurely, particularly around the eyes. Dilated capillaries appear commonly on the nose and cheeks. Dry skin types are most likely to be sensitive; this is not surprising as they lack the protection normally given by sebum. Other types of skin can also be sensitive, particularly if the stimulus is an ingredient of a cosmetic or skin care preparation. On black skins, sensitivity shows up as a darkened area rather than the pink or red coloring evident on lighter skins. Dehydration of the skin lacks moisture. The skin looks dull and parched and may feel tight and itchy, dry skin is dehydrated but any skin type may suffer temporary dehydration if it is not properly protected and cared for. Greasy skin produces more sebum than is needed to give the normal amount of lubrication and production. The surface of the skin appears shiny, thick, coarse, dull and often grimy. A build up of sebum in the ducts and hair follicles stretches the pores, which become enlarged. Depending on how the skin is cared for the pores may be open or blocked. Open pores provide a route for bacteria which can cause spots and infections; blocked pores often result in comedones (blackheads).

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The thicker coating of sebum on the skin delays the rate at which desquamation takes place. Instead of being shed evenly, the surface cells remain stuck down. Attracting more dust and grime. New cells continue to produce in the epidermis so the overall thickness of the skin increases. Together with the fatty content of the epidermis this will contribute to the sallow (yellowish) and dull complexion of greasy skin layers. A greasy skin occurs naturally when the balance of androgens (male hormone) is higher than normal. Greasy skin commonly occurs at puberty before the balance of sex hormones has settled down. However, grease or oil absorbs ultra violet light. Individuals, who are natives of countries with warmer climates, produce more sebum to help screen the skin against the damaging effects of the ultra - violet in sunlight. Sensitive or hypersensitive skin over reacts to even the mildest stimulus. The skin flushes very easily, causing redness which may appear in patches or as a clearly defined network of dilated capillaries which are more pronounced when the blood supply is stimulated. Mature skin normally ages very gradually and is described as mature once the changes brought about ageing have become established. White (Caucasian) skins mature sooner than darker skin types. Dry skin types mature sooner than others. Male skin has just the same types of chacteristics of male skin as with female skin. However due to mainly to the hormonal differences between men and women, there are certain generalizations which can be made, Testosterone, a hormone produced by the male glands, gives men a thicker epidermis 2mm compared to women 1.5mm. The skin of men tends to be tougher, more elastic and less sensitive than female skin. It is also more acidic and has more efficient supply of blood and sebum. This means it tends to age better than a women's skin, remaining softer and firmer. All things we know to be bad for the skin apply equally to men. Additionally, for men, their daily shaving routine increases the risk of skin rashes, infections, and in growing hairs,

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which not only affect their appearance but can also be very uncomfortable Aging skin clearly shows early signs of environmental damage (sun damage, air-pollution, smoking, general stress etc.). The signs of aging are fine lines (miniwrinkles), wrinkles, rough and dry skin and uneven pigmentation. Aging skin needs to be rejuvenated meaning it has to resume the function, texture and look of younger skin. This is done in 4 steps: 1. First step is to effectively clean the skin. 2. Second step is to peel-off (exfoliate) the upper damaged layer. 3. Third step is to nourish the skin with natural ingredients that stimulate the production of collagen and formation of young skin cells. 4. Fourth step is to maintain the results on a daily basis. Dry skin is dehydrated, rough, scaly, broken, red, inflamed. Without moisture the skin loses its normal function protection from the environment free radicals, pollution, infection. You need to replenish the moisture content of the skin and calm the unpleasant feeling of dry skin. This is done in 4 steps: 1. First step is to effectively clean the skin. 2. Second step is to peel-off (exfoliate) the upper damaged layer. 3. Third step is to enrich the skin with natural ingredients that increase the moisture content of the skin, repair the inflammation and calm the skin. 4. Fourth step is to maintain the results on a daily basis. Oily skin is seborrhea or produces excessive sebum that is clogged in the skin pores and is infected with bacteria. The result is acne
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pustules with wide areas of infection and inflammation. It is essential to cure skin infection, reduce the production of sebum and maintain the skins moisture. Oily skin should never be dried since it reacts in over-production of sebum just the opposite result. This is done in 4 steps First step is to effectively but gently clean the skin. Second step is to peel-off (exfoliate) the upper layer to unclog the pores. Third step is to heal the skin with natural ingredients that counteract infection, reduce the inflammation and calm the skin. Fourth step is to maintain the results on a daily basis. The 4 Keys To Youthful healthy Skin. Healthy Diet, Non smoker, Non consumption of Alcohol, Protect skin in all seasons Spring protect skin from the cold and wind Summer protect skin from heat UVA rays Autumn protect skin from the harsh elements and cracking of the skin Winter keep skin well moisturized from bitter winds.

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Chapter Two
Our Products
Trouble Shooting Skin Problems

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1. Age Spots - Brown Marks Problem: Age spots. Causes: Age Spots, are very common after middle age and are caused by exposure to the sun. From the age of 40 onwards, the skin is less able to regenerate from sun exposure and liver spots are very common in this older age group, particularly in those who enjoy being out in the sunshine

2. Blushing Rosacea is a condition not to be Embarrass about 5% of men over 40 and women over 30 have the condition. The skin appears very flushed over the nose, cheeks and forehead. The increase of temperature stimulates the production of sebum, making it appear greasy. Causes: Hot food of drinks, spicy food strong coffee, alcohol and exposure to cold wind and sun and stressful situations. Solution Change in Diet, wearing a hat and less stressful situation learn relaxing techniques...

Answer: Exquisite After Shave Balm

A unique organic product enriched with minearals and vitamins with main aspects of protection from pure Shea Butter. It is particularly rich in Vitamins A, C and E for effective moisturizing the dehydrated skin, protecting it against hostile environmental influences (free radicals), stimulating collagen formation and skin regeneration and prevent premature wrinkling of the skin. is a light moisturizing day cream formulated especially for dehydrated skin. This highly effective product consists of botanical ingredients formulated to maintain optimal hydration, preserve skins natural moisture and elasticity, stimulate its regenerative function, protect normal to dry skin against free radical damage and help prevent fine lines and premature aging.
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Application Apply to wet skin with upward stokes from the neck to the cheek use sparingly. Available Only by Purchasing Our 6 Piece Shaving Presentation Box

Trouble Shooting Skin Problems

3. Problem: Greasy Skin Thats Prone To Breakouts Causes: Stop making it worse with washing your face with soap. Soap strips your skin from moisture and natural oils that protect the skin. Thats even if you were born with it, Greasy skin commonly occurs at puberty before the balance of sex hormones has settled down. However, grease or oil absorbs ultra violet light. Individuals, who are natives of countries with warmer climates, produce more sebum to help screen the skin against the damaging effects of the ultra - violet in sunlight.

4. Dry Flaky Skin and in growing Hairs Causes: Dry skin occurs when the bodys natural oily layer on the skin dries out. In this case, the skin is unable to produce enough oil and moisture for the body to replenish the amount of water and oil being lost. This could happen due to a variety of reasons, one of them being the dehydration of the body as the body ages or due to a variety of other external causes.

5. Bumpy Irritated Skin We all have problems a misbehaving dog etc but skin problems can't be ignored. You stare at skin trouble every time you look in the mirror. Here are some quick fixes. Problem: Bumpy, Irritated skin. Congested skin can often be felt as well as seen, the pores become blocked and waste accumulates
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beneath the upper layers of skin. The texture feels coarse and lumpy. Whiteheads and blackheads may be present. The skin becomes congested when sebum and sweat are prevented from flowing freely onto the surface. If the skin surface is not kept soft and supple the upper layers of the epidermis harden over the pores preventing the flow of sebum Causes: Inadequate cleaning of the skin stale matter sweat, grease, air pollutants and other matters building up in the mouths of hair follicles and the sweat pores. A humid atmosphere sweat does not evaporate readily and thus creates a build up in the ducts which carry sweat from the glands to the surface of the body. Very fatty skin care products can also clog up pores. Illness and toxins can cause waste matters to build up on the skin thats why are skin looks bad when we are ill and immunity is low. 6. Red Itchy Flaky Patches Problem : Itching flaky skin sounds like Eczema or Dermatitis they both have the same symptoms but their causes are different. Both conditions start off with redness or duskiness of the skin. Small lumps appear which blister and form scales. The skin is very dry and there is usually intense itching

Answer: Exquisite Facial Polishing

Is made of sea minerals and plant butters that has a gentle effect. This scrub gently peels, renews and exfoliates the skin to youthful perfection by softening wrinkles. Application After shaving routine apply a small amount and wash face in circular motions to unblock hair follicles leaving a smooth finish and glow to the skin.

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Trouble Shooting Skin Problems

7. Pre - Nervous Pre - meeting Body Odor Cause Stress Solution: Grab Two Paper towels; go into a cubicle put some This botanical blend is an intensive, light, non-greasy, all-over body moisturizer. It absorbs readily into the skin, leaving the skin feeling fresh, soft and silky smooth. Witch hazel to calm the skin with healing herbs and Ginger Extract with rare minerals known to slow down premature aging by preventing the breakdown of collagen and reducing the skin damaging effects of free radicals.

Answer: Exquisite Cooling Splash

Made from a combination of herbs and witch-hazel that stops sweat fast good for office meeting to be cool as a classy. Available Only by Purchasing Our 6 Piece Shaving Presentation Box

Trouble Shooting Skin Problems

8. Razor burns, Cuts Causes: Razor burns are a common problem faced by both men and women. Razor burn is usually an irritation of the skin caused by shaving with a razor. Razor burns also include nicks and cuts that occur during shaving. Razor bumps are caused by ingrown hair. It may appear as a mild rash, which disappears after a few hours or days depending upon the seriousness of the condition. Many a times razor burns may be accompanied by 'razor bumps', in which case the area around the shaved hair gets a raised welt or infected pustule.

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9. Sun - Blasted Skin Problem: Sun Damaged Skin, Causes: Excessive amounts of exposure to Ultra - Violet lamps and light without protective UVA protection

Answer: Exquisite shaving Oil

A newly developed shaving oil that looks like a cream but is a solid which melts on the skin with carefully selected botanical ingredients to cool and heal the skin. our special formulated butter, a uniquely rich source of vital nutrients for the skin and body, enriches the skin with essential Omega-3 and Omega-6 oils as well as antioxidant vitamins. These ingredients help the skin to retain its moisture and lipid contents. The skin is cleansed, toned and refreshed at the same time high oxidative ability, wound healing, and regenerative activity due to its high unsaponiable Cocoa butter has been traditionally used in the rainforests and tropics for its skin softening, soothing, moisturizing and protective properties and to restore flexibility and reduce degeneration of skin cells. It has a protective effect against UV radiation. Cocoa will provide improvements and benefits in all the conditions listed below. As you use this butter you are likely to discover additional uses. Dermatologists often recommend Mango Butter for treatment of wrinkles, as most people who use it will notice decreased signs of aging and the disappearance of lines and wrinkles within 4 to 6 weeks of daily use. Reasons to use Cocoa * Effectively treats dry skin * Heals skin rash * Heals skin peeling, after tanning * Clears blemishes and wrinkles * Relieves itching skin * Heals sunburn * Shaving cream for a smooth shave
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* Treats small skin wounds and skin cracks * Moisturizes and smoothes tough or rough skin * Fights frost bite * Prevents stretch marks during pregnancy * Relieves insect bites * Promotes healthy rejuvenated skin * Heals muscle fatigue, aches and tension * Relieves skin allergies such as poison ivy or poison oak * Treats eczema and dermatitis * Fights off fine lines and wrinkle It is often used on sun-damaged skin. It can be used in a number of cosmetic preparations from lip balm to body creams. Gives a consistently smooth shave, reduces nicks and razor burn, and leaves your skin conditioned and moisturized - all with the best natural ingredients available and no mess to clean up when finished! Ideal for sensitive skin-a smooth, close and comfortable shave every time Will not clog pores See where you are shaving - perfect for heads, beards or any facial hair Substantially eliminates cuts, nicks and razor burn Conditions the skin-eliminates the need for aftershaves and moisturizers Quicker and cleaner than foams or gels

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Shaving oils are a leap of faith. The first time you oil up your face, you'll swear there's nothing there. But for some, shaving oils are the wave of the future. They're small in size which makes them ideal to travel with. A few drops cover your entire face, so they last forever. Shaving oils are not for everyone. Experience indicates that they're best for lighter beards and heartier skin, but that's an unscientific survey of only a couple people. Also, shaving oils shouldn't be confused with pre-shave oils, which go on before a layer of shaving cream or gel. When using shaving oil, you don't use anything else

Trouble Shooting Hair Problems

10. Sun Blasted Hair We're all aware of the risks we face by exposing our skin to the sun's rays. While skin cancer isn't a concern for your hair, the sun can damage your hair with prolonged exposure. UVA and UVB rays have the power to damage the hair from the cuticle to the inner structure of the hair. Signs of sun damage to your hair can include: * Faded hair color. * Dry, brittle hair. * Broken or split ends. * Frizzy hair. * Weakened and thinning hair. If your plans include lots of fun in the sun, consider protecting your hair from the damage of UV rays with these tips. Contains Nuts

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Answer: Exquisite Hair Mask

Our unique minerals restore hair's moisture balance, neutralize static and pH. Natural oils penetrate to the hair shaft, allowing deep cleansing. Hair regains its natural shine. Hair nourishing and moisturizing mud mask formulated scientifically to treat all hair types especially damaged hair. Enriched with natural essential oils and vitamins for beautiful healthy looking hair.

Trouble Shooting Hair Problems

11. dry brittle hair

Answer: Exquisite Hair Pomade

Our unique formulated Hair pomander with lavender gives you the shiny sleek look without the greasy or stickiness with added vitamins and minerals to combat the signs of aging hair.

Trouble Shooting Hair Problems

Problem Stress & Chronic pain

Answer: Exquisite Hydro therapy

Hydrotherapy aids the rehabilitation process in injuries and stroke, and it improves respiratory infections. Hydrotherapy is also known to reduce pain and inflammation in arthritis and other rheumatologic conditions. In addition, hydrotherapy reduces the effects of stress by increasing endorphin production, improves sleep, and prevents headaches. Hot tub hydrotherapy is also reported to improve blood sugar levels in patients with diabetes, lower blood pressure, and reduce symptoms in patients with multiple sclerosis, fibromyalgia, tendonitis, scoliosis, carpal tunnel syndrome and bursitis. Recent studies also show that cold water treatments, including swimming, are potentially effective

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treatments for depression and also offer pain relief. In patients undergoing strength training, hydrotherapy has also been found to improve recovery times. 1. 2. 3. 4. Relaxation, releasing of tight muscles. Emotional comfort and stress management. Increased body awareness. Improved circulation, and improved lymphatic drainage for release of toxins. 5. Ten or twenty minute relaxation session

Directions Step One Our Special formulated unique mineral balm that is particularly enriched with vitamins and minerals from organic olives and Shea butter with minerals from natural hot spas. The effective action of this balm is to restore the body to full health as the minerals pull out toxins from the body and rebalance the body with essential nutrients. The detoxification of the immune system and the body making you whole experience to rejuvenate the soul mind and body. Drink a glass of water to help rehydrate the body due to toxins been released. The minerals help ease muscle tension and painful joints. Natural Mineral mud absorbed has a high concentration of minerals giving it its unique qualities. Created from erosion of layers of sedimentary clay from the mountains to the Sea

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The unique natural black mud properties found at the Dead Sea renown to contain 26 minerals, such as magnesium, calcium, potassium, chlorides, zinc, lithium, chromium, iron, iodine, barium etc, essential for maintaining a healthy cell metabolism. Dead Sea mud has many amazing health properties, and in addition to the ones list above also helps treat and relieve some other ailments include Arthritis, Muscle Stiffness and Joint Inflammation even dry itchy skin. By using Dead Sea Mud or a mud mask, you are basically feeding your skin with essential minerals such As potassium, magnesium, sodium, bromine, and calcium are all needed by your skin to help maintain the right moisture levels and hydration. This is a very powerful and effect way of using Dead Sea Mud in fact it pulls out all toxins away from the body from your skin cells and from your environment such as car pollutants, carsogenics and carbons. This leaves the skin completely clean inside and out, refreshed and pure on tip top condition to face the days challenges; it firms the skin too combating the signs of ageing. If you find that the mud dries out spray some water on the individual just to moisten the mud it should be wash off with a Dead Sea Salt Bath (The Mineral mud can also be heated and placed on the back or at the site of paon for deep heat treatment or to draw toxin out the body.) Step Two These salts are enriched with 27 minerals (magnesium, calcium, potassium, bromine, sulphur- & more). They clean, moisturize, soothe, nourish, and stimulate cell replenishment. Aromatic salts treat cuts and are recommended for such skin conditions as: eczema, psoriasis, scaly skin, allergic irritations, seborrhea, and skin rashes. Aromatic salts can be used to soothe swollen feet and relieve athletes foot. In the bath, the salts relieve muscle tension and leave the body feeling refreshed and rejuvenated. Aromatic Bath Salts are available in several intoxicating Directions for use: Dissolve one cup of bath salts (approx. 200 ml.) into a bath of warm water and soak for 10- 30 minutes.

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Afterwards, wash with soap and rinse in lukewarm water For the first time natural pure and active oils are absorbed into natural salt from the Dead Sea. The vaporization and the inhalation of the aroma improve the vitality of the body and soul, suitable for everyone. Great for softening the skin and helps relax muscles reducing pain Shaving Presentation Box 1 Aftershave stick 1 Shaving Oil 1 Shaving Balm 1 Night Cream 1 Facial Polish 1 Body Cream
400

Grooming Presentation Box 1 Memory Stick 1 Hair Mask 1. Hair Pomade 1. Foot Cream 1. Shower Cream 1. Foot Scrub
400

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Hydrotherapy Presentation Box 1 Massage Stick 1 Body OIL 1 deep tissue rub 1 Lymphatic rub 1 Mineral salts 1 Mineral Mud
400

Chocolat fourr crme Presentation box Contents 2 Petals de Bulgaria Rose 2 Chocolate fourr crme 1 Butter de chocolate 1 Oil de chocolat 1 Migraine Stick 359 Thermogenic Presentation box Contents 3 Thermo Burning Soup 2 Thermo Burning Cream 1 Thermo Cooling Stick 99.99

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Wedding Day Presentation Box Royal Milk Royal Purified Toner Stick Royal Silk Body Polish Royal Bath Mineral Mud Royal Bath Mineral Milk & Salts Royal Elixir Silk & Milk Butter Body Balm $259.00 50% OFF Bridal Make Up Normally 999 with organic make up .

Tobacco Heights The pure pleasure of tobacco without the smoke to tempt your senses or for those quitting smoking 1 Tobacco oil 4. Tobacco Butter 1. Tobacco stick 49.99

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Ingredients We Use

Mineral Salts & Mud BICARBONATE: Produced by the stomach and present in all body fluids, bicarbonate plays a major role in PH balance, limiting lactic acid production and increasing the PH in muscles. It also benefits teeth by inhibiting plaque formation and increasing calcium uptake. BORON: Needed for healthy bones and teeth and for the proper metabolism of calcium, magnesium, and phosphorus. Boron helps keep calcium and magnesium in the body. It is essential for hormones involved in bone metabolism and for balancing levels of testosterone and estrogen. This trace mineral has also been shown to enhance brain function, prevent osteoporosis, reduce arthritic symptoms, and help build muscle tissue. Boron deficiency symptoms include insomnia, muscle cramps, bone pain, backache, accentuated vitamin D deficiency, PMS, excessive menstrual cramping, and menopausal issues. BROMIDE: Heals and relieves skin disorders. White blood cells need bromide to remove cellular parasites. Bromide stimulates the natural repair process and works as a natural antibiotic. Saunas often evaporate the bromides in Dead Sea salts to create a healing environment similar to the Dead Sea. Steam from a hot bath with Dead Sea bath salts has a similar benefit. CALCIUM: Helps build and maintain bones, nails, and teeth. Calcium also strengthens cell membranes, contributes to the formation of intracellular cement, and is necessary for nerve transmission, muscular contraction, and regulation of heart muscles. It is an important element in blood clotting, is vital for healing wounds and preventing infection, helps metabolize iron, aids metabolism in skin cells, helps decrease symptoms of PMS, and even plays a role in cleansing pores.

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CHLORINE: Well known as a drinking water disinfectant, chlorine and its natural form chloride also help balance all minerals and maintain the PH balance in the body. Chlorine is vital for cell metabolism, prevents water from escaping blood vessels, and encourages healthy nerve and muscle function, while chloride contributes to food digestion and waste elimination. CHROMIUM: Essential for normal metabolism of glucose, insulin, and fatty acids. Chromium also aids in muscle growth, may help deter atherosclerosis and cardiovascular disease, and promotes healthy skin and a healthy circulatory system. Chromium deficiency can result in alcohol intolerance, elevated blood sugar levels, and diabetes-like symptoms. COBALT: This mineral constituent of cobalamin, more commonly referred to as vitamin B12, aids in hemoglobin formation and is necessary for normal function and maintenance of red blood cells. Cobalt also helps maintain nerve tissues and other body cells. COPPER: This well-known trace mineral is involved in many functions in the human body. It helps strengthen bones, blood vessels, tendons, joints, and nerves, makes hemoglobin, and is important in forming elastin and collagen. Copper facilitates the use of iron so red blood cells can transport oxygen to cells. It is also required for energy production, healthy immune system function, regulation of blood pressure and heart rate, cell membrane health, hair and skin pigmentation, and taste sensitivity. It is a vital blood antioxidant, prevents the rancidity of certain fatty acids, and is used to treat arthritis and scoliosis. High concentrations of copper are found in the brain. Symptoms of copper deficiency include brittle or discolored hair, anemia, heart arrhythmias, and high blood pressure. FLOURINE: Fluoride, a natural form of the trace mineral fluorine, is known for promoting healthy teeth. It helps form the protective enamel that prevents tooth decay and cavities. It is also helps increase bone strength and stability and is present in nearly all body tissues. IODINE: Used as an antiseptic and sterilizer, iodine is also necessary for production of thyroxin, which regulates the metabolic energy.
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Adequate levels of iodine are necessary to maintain the water balance required for cell metabolism to take place, allowing the cells to absorb nourishment and expel waste products. Iodine also influences nerve and muscle function and nail, hair, skin, and tooth condition. It is believed that Iodine may also help convert beta-carotene into Vitamin A. IRON: Occurring in the body in greater amounts than any other trace mineral, the health benefits of Iron are well known. Iron is present in every cell in the body and is critical to many body functions including carrying oxygen to cells, oxidation of fatty acids, and in the production of a number of enzymes. Iron also affects the production of melanin, helps provide extra fuel to muscles during exertion, is involved in the production of thyroid hormones, and promotes a healthy skin tone. Iron deficiency results in anemia, and can be a contributing factor in alcoholism, colitis, brittle nails, breathing difficulties, and menstrual problems. LITHIUM: This lightweight metal is used in treating bipolar disorder and manic depression. Lithium has been shown to increase brain cell survival and has both long and short-term benefits to the health of the nervous system. MAGNESIUM: Occurring in more than 300 enzymatic reactions, magnesium accelerates cell metabolism and is necessary for neuromuscular transmission, transmission of nerve signals, protein synthesis, and utilization of other essential nutrients. Magnesium also benefits the body by converting vitamin D to its biologically active form, assists in the immune system function, and protects cell membranes. Magnesium is a building block for the skin's structural elements and for enzymes that control the skin's metabolism. It is also described to be beneficial for the heart by improving oxygen delivery, energy production, and heart rate, and for preventing hearing loss and kidney stones. Magnesium deficiency symptoms include accelerated aging of the skin, Chronic Fatigue Syndrome, Inflammatory Bowel Disease, Diabetes, Osteoporosis, Premenstrual
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Syndrome, vertigo, hypertension, carbohydrate intolerance, depression, psychosis, heartbeat fluctuations, and kidney stones. MANGANESE: Is essential for proper formation, maintenance, and glucose metabolism of bone, cartilage, and connective tissue. It also activates numerous enzymes, assists in blood clotting, contributes to protein synthesis, increases antioxidant production, and helps in the utilization of thiamin, vitamin E, and iron. Studies show that Insufficient levels of this trace mineral in the body can lead to dermatitis, lowered good cholesterol, diabetes, and rheumatoid arthritis. MOLYBDENUM: High concentrations of this trace mineral are found in the skin, bones, liver, kidneys, and adrenal gland, and it is present in nearly all tissues. Molybdenum plays a role in detoxifying cancer-causing chemicals, food preservatives, and alcohol. It helps the body prevent tooth decay, produce uric acid, utilize stored iron, metabolize sulfur, and generate energy from food. Molybdenum also acts as an antioxidant and is important for normal growth and development, normal cell function, and healthy sexual function. NICKEL: Known primarily as a coin not a trace mineral, nickel is required for lipid, hormone, and membrane metabolism, and for membrane integrity. It is found in the cell nucleus and is thought to be a stabilizer of DNA and RNA. PHOSPHORUS: A component of DNA, phosphorus is involved in nearly all biochemical reactions including blood clotting, bone, nail, and teeth formation, normal kidney function and heart rhythm, muscle contraction, nerve-impulse transmission, and cell growth. Phosphorus also benefits the body by aiding in the proper utilization of vitamins, helping convert food into energy, maintaining central nervous system health, and assisting in tissue growth and repair.

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POTASSIUM: An electrolyte, and the third most abundant mineral in the body, potassium works together with sodium and chloride to maintain pH balance and fluid distribution. It regulates nerve signals, muscle contractions, blood pressure, heart rhythm, and the transfer of nutrients through cell membranes. Potassium is required for carbohydrate metabolism, protein synthesis, insulin secretion, glucose storage, and excretion of body wastes. Some of its other benefits are in preventing kidney stones, promoting healthy adrenal glands, reducing plaque in the arteries, and helping to prevent osteoporosis, atherosclerosis, strokes, free radical formation, and acne. Potassium deficiency symptoms include nervous disorders, constipation, muscle spasms, poor reflexes, listlessness, hypertension, rapid heartbeat, hypoglycemia, acne, dry skin, and in extreme cases may result in respiratory failure or cardiac arrest. RUBIDIUM: Little is known about this trace mineral except that it may function similar to potassium in some ways, that it may reduce the incidence of cancer, and that it aids in the growth process. SELENIUM: A well studied antioxidant known to protect cell membranes by destroying free radicals and to neutralize the heavy metals cadmium, mercury, lead, and arsenic, selenium is also required to maintain healthy eye lens function, protect against cataract formation, and help prevent many diseases including stroke, cirrhosis of the liver, certain viral infections, arthritis, cardiovascular disease, hypertension, and emphysema. It also assists in production of white blood cells, maintains tissue elasticity, protects against dandruff and dry skin, alleviates hot flashes and menopausal symptoms, promotes male fertility and healthy prostate function, and aids in metabolizing hydrogenated and polyunsaturated fats. Low selenium levels are also associated with premature aging, Kashin-Beck Disease, diabetes, psoriasis, eczema, anemia, juvenile cardiomyopathy, birth defects, and many forms of cancer. SILICA: This compound of silicon also known as silicon dioxide stimulates the immune system and prevents cardiovascular disease,
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Alzheimer's disease, and Osteoporosis. It promotes healthy nails, skin, hair, and arteries, and is necessary for the formation of collagen. It is beneficial to the skin by improving elasticity and thickness, inhibiting the aging process. SILICON: The worlds second most abundant material and famous for its use in microchips, silicon has only recently been regarded as an essential trace mineral. Studies now show that silicon is important for normal bone growth, healthy immune system function, thickness and strength of the skin, arteries, trachea, and tendons, and for production of collagen in connective tissues. It is also benefits the body by improving the health of hair and nails and by aiding in the prevention of vascular aneurysms, cardiovascular disease, Osteoarthritis, and Osteoporosis. SODIUM: Together with chloride makes common table salt. Sodium is beneficial in maintaining PH balance, protecting the body against fluid loss, and aiding muscle contraction and nerve function. Deficiency is very rare and is often caused by prolonged diarrhea or heavy sweating. Prolonged excessive sodium intake is associated with Asthma, hypertension, edema, calcium loss, and gastric cancer. Dead Sea salts have lower sodium content than other sea salts. STRONTIUM: Closely related to calcium, this essential trace mineral is found primarily in the skeletal structure and is well documented to promote bone formation and decrease bone absorption. SULFUR: Found in every part of the skin and body, sulfur is part of the chemical structure of several amino acids and is required for absorption of carbohydrates and several vitamins. It helps regulate blood sugar levels and is necessary for synthesis of collagen and healthy skin keratinization (the process by which skin cells move outward and die). Sulfur also stimulates bile secretion in the liver and acts as a blood disinfectant, helping the body to kill bacteria and remove excess lead, aluminum, cadmium, and mercury.

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VANADIUM: Studies show that adequate levels of this trace minerals presence in the body has several major health benefits including improvement of insulin action and protection against diabetes, decreased cholesterol production, formation, and synthesis, and protection against tumor development and some forms of cancer. Vanadium is also required for heart muscle contraction, cellular metabolism, hormone production, formation of bones and teeth, and normal growth and reproduction. It is also thought to prevent the formation of cataracts and aid in normal thyroid function and iodine metabolism. Vanadium deficiency symptoms include cardiovascular disease, kidney disease, diabetes, and birth defects. Excessive intake symptoms include discolored tongue, cramps, and diarrhea. Zinc: This well studied and well-understood trace mineral is present in all tissues and is second only to iron in body requirement levels. Zinc is an antioxidant that protects and promotes a healthy immune system by enhancing the antibody response through T-cell production. It is known to fight viruses such as the common cold and to aid in wound healing and tissue repair. Zinc is required for normal vision, smell, taste, appetite, and bone growth, and also aids the reproductive cycle by aiding in hormone metabolism, healthy prostate function, sperm formation and motility, fetal and infant growth, development of reproductive organs, and milk production during lactation. It is involved in many other important body functions such as collagen and insulin formation, protein, carbohydrate, and phosphorus metabolism, normal brain and memory function, and muscle contraction. Zinc is required for the formation of hundreds of important enzymes, to decrease cholesterol and reduce stomach ulcers, to maintain energy production in what is known as the Krebs cycle, and to prevent macular degeneration, cataracts, dermatitis, canker sores, hair loss, and acne outbreaks. Zinc also relieves symptoms of rheumatoid arthritis and is needed for the health of connective skin tissues and fingernails.

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Zinc deficiency symptoms are many and include delayed sexual maturity, infertility, premature birth, low birth weight, stunted growth, susceptibility to infections, prolonged healing, malnutrition, arteriosclerosis, arthritis, stretch marks, fatigue, decreased alertness, altered taste, loss of appetite, skin disorders, and white spots on nails. Symptoms of excessive zinc intake include gastric problems, metallic taste, and nausea. Dead Sea Minerals used in our facial polish and Hydrotherapy Range Avocado Butter Base- Certified Organic Fair-trade The fruit is full of unsaturated oil that rehydrates skin. The oil soothes the upper layers of skin and it is therefore very good for dry, cracked, aging and peeling skin. Avocado oil is reputed to be beneficial in reducing age spots and the appearance of scars. It is also recommended for fine lines and wrinkles and said to help protect skin from ultraviolet rays. Unruly or dry hair will benefit from avocado too; it is rich, nourishing, softening and really helps add strength, shine and condition. Used for its regenerative and moisturizing properties. Used in our Facial polish Macadamia Nut Butter- Certified Organic Fair-trade Used as a super moisturiser instead of Mink Oil. The use of incense dates back to biblical times and may have originated in Egypt, where the gums and resins of aromatic trees were imported from the Arabian and Somali coasts to be used in religious ceremonies. It was also used by the Pharaohs, not only to counteract unpleasant odors, but as they believed, gratify the presence of the gods. 1, Macadamia nut butter is made by a blending process with macadamia nut oil and the fatty fractions and unsaponifiables collected during the refining process of the oil. Macadamia nut butter is a light, non greasy butter that penetrates the skin easily.

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These are biologically active components that are protestants of our body systems. Many act as antioxidants, which scavenge the free radicals that oxidize blood fats. They operate as part of complex systems that are only partly understood. They also reduce risk of cancer, boost our immune systems, reduce gene damage and slow the ageing process. Macadamias contain tocopherols and tocotrienols, which are derivatives of Vitamin E, phytosterols such as sitosterol and also selenium. A current research project has shown strong antioxidant activity with the compounds now being identified. It is probable that macadamias contain the phytonutrients classes phenolic compounds, flavonoids, phytoestrogens, phytic acids, ellargic acid, spooning and lignans that is essential for good health. Shea Butter Base- Certified Organic Fair-trade Vitamins A, E and F. Health Benefits Daily skin moisturizer (face and body) Dry skin relief Dry scalp Skin rash- including diaper rash Skin peeling, after tanning Blemishes and wrinkles Itching skin due to dryness Sunburn Shaving cream to reduce razor irritation Small skin wounds Skin cracks

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 Soften tough skin on feet (especially heels) prevention during pregnancy Minor burns Eczema Sun and wind protection Even skin tone Reduce blemishes and scarring Eliminating scalp irritation from dryness or chemical processing Preventing bumps after shaving Reducing

Stretch mark

Absorbs quickly without leaving a greasy residue Helps restore elasticity to skin Restores luster to hair

Used in our Hair Pomander Contains Nuts Kpangnan Mineral Butter Certified Organic Fair-trade (Pentadesma butyracea) which grows in the gallery rainforests and riverbank forests in West Africa. Kpangnan contains high amounts of vitamin A and stigmasterol, a natural skin firming agent, and has a slight warming effect on the skin when applied.pangnan contains a high amount of stigmasterol, an unsaturated plant sterol that contains anti-inflammatory and pain relieving agents very good for menopause symptoms combined with Frankincense. The African butter tree grows in the dense, wet forests along river banks and low areas (called gallery forests), An interesting aspect of the African butter tree is that is it pollinated by bats, specifically the African long-tongued fruit bat (Megaloglossus woermanni). The Shea flowers are not as large as those of the African
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butter tree and are insect pollinated. While the kernels of the two species are somewhat similar in appearance, the fruits are quite distinct from each other. The butters of the African butter tree unique characteristic of Kpangnan is the unexpected high fraction of stigmasterol (about 45% of the sterol fraction). Stigmasterol is an unsaturated plant sterol usually found in occurring in plant fats like calabar bean, soybean oil, rape seed and cocoa butter. Stigmasterol is used as a starting material in the manufacture of synthetic progesterone, but has other interesting properties as well. Some research shows stigmasterol can lower the risk of certain cancers, including ovarian cancer. Certain extracts of stigmasterol have also been found to be affective topical anti-inflammatory agents. Used in our Hydrotherapy Kit Avocado Butter Certified Organic Fair-trade Avocado is a great moisturizer and is often used for super fatting soaps. Avocado oil contains vitamins A, D, and E, which makes it healing as well as moisturizing. Mango Butter Certified Organic Fair-trade (Mangifera indica) * Effectively treats dry skin * Heals skin rash * Heals skin peeling, after tanning * Clears blemishes and wrinkles * Relieves itching skin * Heals sunburn * Shaving cream for a smooth shave * Treats small skin wounds and skin cracks * Moisturizes and smoothes tough or rough skin

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* Fights frost bite * Prevents stretch marks during pregnancy * Relieves insect bites * Promotes healthy rejuvenated skin * Heals muscle fatigue, aches and tension * Relieves skin allergies such as poison ivy or poison oak * Treats eczema and dermatitis * Fights off fine lines and wrinkle Extracted from the seed kernel of the Mango, this butter is often used as cosmetic base ingredient. It's texture is softer than Cocoa butter and has the same moisturising and repairing properties. It is often used on sun-damaged skin. It can be used in a number of cosmetic preparations from lip balm to body creams. Used in our shaving oil Olive Butter Certified Organic Fair-trade A rich, deeply penetrating butter loaded with Extra Virgin Olive Oil and Vitamins A, B, and E. Used in our Hair Mask

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Chapter 3. Stress & Pain Management

how pain works is to imagine it as a signal thats sent to the brain. For example, imagine that your fingers touch a hot burner on your stove. The signal starts at the ends of nerve cells in your fingertips and travels up the nerve in your arm to the spinal cord and on to the brain. The signal then makes its way to various regions of the brain, some of which control thinking and emotion and others that control involuntary reactions to pain. The result is that you feel pain and anxiety and you experience an involuntary response, such as increased breathing, as you jerk your hand away. At this very basic level, pain is really no different from any other sensory experience: Theres a stimulus, a message gets sent through the nervous system, and the spinal cord and brain react to that message. To better grasp the complexities of the pain response, you need to look at the workings of the nervous system. Understanding Nerve Fibers and Receptors Nerve cells, called neurons, resemble spiders with a small central body and several long, leg like protrusions. Neurons bundle together to form nerve fibers (what we commonly call nerves) that extend throughout the body. Sensory nerves carry information from the outside world to the brain. At the ends of these nerves are specialized
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sensors, called nociceptors (pronounced no-seh-SEP-ters). They play a key role in receiving painful stimuli and transmitting pain signals. Nociceptors respond to bangs, bumps, burns, and other assaults to the body, as well as to inflammation and other tissue changes. When magnified, nociceptors look like the frayed end of a rope. A painsensitive area of the body, such as the skin or tooth pulp, has thousands of nociceptors in a tiny fraction of a square inch. Muscles, joints, and some organs have nociceptors, but the liver, kidneys, and functional parts of the lungs have none. Once a nociceptor is activated by some type of unpleasant stimulus, it sends the pain message along a nerve fiber in the form of an electrical impulse. Two kinds of nerve fibers carry pain signals. Each carries a different type of signal and relays it at a different speed. Adelta fibers carry the first sharp pain and transmit signals at about 40 miles per hour. Slower and thinner C fibers carry the dull, throbbing pain that follows, sending these signals along at only 3 miles per hour. Nerve cells, called neurons, resemble spiders with a small central body and several long, leg like protrusions. Neurons bundle together to form nerve fibers (what we commonly call nerves) that extend throughout the body. Sensory nerves carry information from the outside world to the brain. At the ends of these nerves are specialized sensors, called nociceptors (pronounced no-seh-SEP-ters). They play a key role in receiving painful stimuli and transmitting pain signals. Nociceptors respond to bangs, bumps, burns, and other assaults to the body, as well as to inflammation and other tissue changes. When magnified, nociceptors look like the frayed end of a rope. A painsensitive area of the body, such as the skin or tooth pulp, has thousands of nociceptors in a tiny fraction of a square inch. Muscles, joints, and some organs have nociceptors, but the liver, kidneys, and functional parts of the lungs have none. Once a nociceptor is activated by some type of unpleasant stimulus, it sends the pain message along a nerve fiber in the form of an electrical impulse. Two kinds of nerve fibers carry pain signals. Each carries a different type of signal and relays it at a different speed. Adelta fibers carry the first sharp pain and transmit signals at about 40
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miles per hour. Slower and thinner C fibers carry the dull, throbbing pain that follows, sending these signals along at only 3 miles per hour. There's more content below this advertisement. Jump to the content. When the signal reaches the nerve ending, specialized chemicals known as neurotransmitters are called into action. Different types of neurotransmitters are involved in the transmission of pain signals. Certain neurotransmitters dampen or block a pain signal from being sent on, while others convey the pain signal to neighboring nerve cells (see Pain Signals). The pain impulse is transmitted in this manner along nerve fibers and into the spinal cord. The transfer point for pain information from the peripheral nerves to the spinal cord is a dense array of nerve cells known collectively as the dorsal horn. In some sense, this is the thinking part of the spinal cord. Its a network of nerves and nerve connections where incoming messages can be accentuated, dampened, or blocked altogether. Once through the dorsal horn, the pain signals journey over nerve tracks to multiple regions of the brain. Some signals reach the part of the brain responsible for spatial awareness, while others arrive in the limbic system, where emotions arise. Still others travel to the hypothalamus, which controls hormonal responses and such functions as sleep, body temperature, and appetite. Because the brain simultaneously processes pain information in so many disparate regions, human beings have an understandably complex and multilayered response to painful stimuli. Sometimes this signaling system goes awry. For example, scientists believe that the cells of the dorsal horn can become overly stimulated which can heighten pain or increase its frequency. If nerve fibers continually barrage the dorsal horn with pain signals, the nerve cells there can become more sensitive and excitable. When a weak signal, or one that would not ordinarily be a pain signal at all, comes in, the now jittery dorsal horn nerve cells overreact. What would normally be experienced as mild pain is instead very painful (hyperalgesia); in

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some cases, simply being touched becomes painful (allodynia). Just as the forward motion of a row of tumbling dominos can be interrupted by removing one tile, pain signals can be thwarted by disrupting the elaborate electrochemical communication system of the nerve cells. This basic principle is the foundation for nearly all pain treatment approaches. The three principal ways of relieving pain can be boiled down to the following: * blocking the ability of a nerve to carry pain signals by interfering with the electrical impulses traveling through the nerve fiber * blocking the action of the neurotransmitters that relay pain signals between nerves * enhancing the action of systems in the body that inhibit pain signals from being passed on. Long before humans evolved to the point of seeking remedies for pain, the body devised internal systems to adjust the onslaught of unpleasant sensations. These systems have guided scientists and physicians in developing new ways of managing pain. For example, think about when you bang your elbow or shin. One of your first reactions is to rub it. Why would rubbing the area make it feel better? In early 1965, Ronald Melzack and Patrick Wall formulated the gatecontrol theory of pain to explain this and other pain-related phenomena. Under their theory, interneurons (small nerve cells that bridge the gap between larger neurons) in the spinal cord function as gatekeepers for pain signals. If the fine-diameter nerve fibers of the body the pain-carrying A-delta and C fibers are stimulated, they act on these interneurons, opening the gate: A pain signal is sent to the brain, and you hurt. But if signals are coming in from other, larger nerve fibers, the interneurons garble the message. Little, if any, of the pain signal reaches the brain, and you dont hurt or at least not as much. This revolutionary theory had a profound effect on pain medicine. For the first time, doctors began to design therapies that would combat pain by stimulating other kinds of nerve fibers. As a result,
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they developed new forms of treatment such as transcutaneous electrical nerve stimulation, or TENS, and spinal cord stimulation. The gate-control theory also helped lend theoretical credibility to therapeutic massage and a host of other alternative treatments. Over time, scientists also grew to understand that pain is modulated by the release of pain-suppressing proteins by the brain and the pituitary gland, a pea-sized gland at the base of the brain. These pain suppressors include enkephalin and larger proteins called endorphins. Scientists began looking for these natural chemicals after discovering that the painkilling drug morphine grabs on to specific receptors on brain and spinal cord cells. It made sense that the body would also produce substances that fit those receptors; why else would they be there? As a result of this research, endorphins were first identified in 1975. Endorphins help offset pain signals traveling up to the brain, in effect reducing the sensation of pain. Some current pain relief techniques such as relaxation therapies, exercise, and TENS work in part by inducing the release of endorphins. Other natural chemicals can help filter out pain signals. For example, while neurotransmitters play a key role in conveying signals between neurons, not all neurotransmitters pass pain signals along. Some of these chemicals are inhibitory and block pain signals from being sent. For example, the neurotransmitters serotonin and nor epinephrine can dampen pain signals. This understanding has led to the treatment of pain with medications that boost levels of serotonin and nor epinephrine, such as antidepressants. Treating Pain Most pain treatment strategies incorporate some form of medication ranging from tried-and-true drugs like aspirin and morphine to newer medicines like celecoxib (Celebrex). Researchers have developed techniques for using old drugs more effectively and identified newer classes of medications that intercept pain in novel ways. For example, todays targeted drug formulations disrupt the transmission of pain signals while interfering less with other systems. Also, refined delivery methods allow more of the drug to reach the source of the pain, making it possible to reap the same painkilling

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benefit using smaller doses. The result of these kinds of advancements is more effective pain control with fewer side effects. Physical Treatments for Pain Medication isnt the only way to treat pain. Simple, nondrug remedies, if they work, are always preferable to drugs. Even if they cant control pain alone, physical treatments can play a role in a successful pain relief program. Combining these approaches with medication may allow you to reduce the amount of medication you take. This dual approach might also offer greater relief than using medication or physical treatments alone. There is a spectrum of therapies to choose from, ranging from exercise to chiropractic treatment to using heat and cold. Some of these techniques combat aches and pains indirectly. For example, strengthening weak abdominal muscles that lead to bad posture can ease back pain. Others are more direct, such as transcutaneous electrical nerve stimulation (TENS), which involves stimulating nonpain nerve transmission in hopes of overriding pain signals. Using Cold and Heat Putting ice or a cold pack on a twisted ankle, sprained knee, or bumped head is a tried-and-true way of treating such injuries. For a sprain a stretched ligament, tendon, or muscle the standard RICE advice still holds: Try rest, ice, compression (with a bandage), and elevation (to help drain fluid and reduce swelling). Cold packs are also used as part of some back pain treatments and to reduce swelling from acutely inflamed joints in some people with arthritis. Remember, though, that cold comes before heat in the treatment of an acute injury; applying heat too soon can increase swelling and inflammation. How to use cold Applying something cold to an injury has a variety of benefits: It diminishes muscle cell excitability (which alleviates spasms), constricts blood vessels (which reduces swelling), and blocks the release of histamines (which also works against swelling). It may also reduce the conduction of nerve impulses that signal pain. Most people feel some relief after applying cold for about 10 minutes.
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Because too much cold can be counterproductive, limit applications to 45 minutes. Once tissue temperature falls below 60F, blood vessels start to reopen. If you keep applying cold or ice over several days, you may be interfering with the healing process, which depends on proper blood flow and other factors. Ice packs that you keep in the freezer work fine and are convenient. You can find these at any drugstore. Topical anesthetic sprays called vapocoolants are sometimes used to treat tender trigger points in muscles that some believe are the source of low back pain and a broader condition called myofascial pain syndrome. But ice or a bag of frozen vegetables wrapped in a towel can work just as well for short periods of time. Another convenient method is to freeze water in a paper cup, then peel away the top of the cup to expose the ice; you can use the ice to massage the painful area. How to use heat Heat can relieve pain, but it shouldnt be used when a muscle or joint has suddenly swollen and become inflamed from an injury or some other condition. In other cases, though, heat can be quite useful. For example, if you have arthritis, applying a warm towel to a sore joint or taking a warm shower or bath for 1520 minutes can do a great deal to temporarily relieve pain. Heat relaxes muscles, opens up blood vessels, and increases circulation. The goal of most heat therapy is to increase tissue temperature by 9 12F. Exposure to temperatures above 113F usually starts to hurt, and anything above 122F may be harmful. Hot packs, hot whirlpools, and heat lamps can warm up skin, muscle, and other tissues to a depth of about an inch below the surface of the skin. Deep-heat treatments performed by physical therapists and osteopaths use other kinds of energy such as ultrasound, shortwave, or microwave current to generate heat in tissues about two inches below the surface of the skin. Shortwave diathermy, which uses mild electrical currents, is especially helpful in relieving muscle spasms. Ultrasound has been used successfully to treat bedsores. When applying heat at home, choose a moist compress such as a wet, warm towel. Moist compresses are more efficient in transferring heat to the body than dry electric heating pads, although sometimes

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theyre not as convenient. Putting a moist towel in a plastic bag will make the heat last longer. Gel packs that can be warmed up in the microwave oven are easy to use and convenient. Be careful not to make them so hot that you burn yourself. The gel packs can also serve as cold packs if put in the freezer. If you do try heat therapy, use it cautiously. If relief isnt forthcoming when you apply heat to the source of your pain, stop this treatment. Heat can worsen acute arthritis and increase swelling from a herniated disk in the spine. Physical Activity and Therapy Staying physically active is one of the few ways to reliably prevent or significantly improve some common pain conditions, including low back pain, arthritis, and even migraine headache. Chronic pain conditions tend to start a vicious cycle: You have a painful condition, exercise makes it hurt more, you stop exercising, your pain increases, and you continue to avoid exercise. Staying physically active can help keep that cycle from ever starting. In general, muscles that are supple and stretched out by exercise are less prone to injury and keep joints healthier. Physical activity also improves cardiovascular health, which may ease pain that occurs when a lack of oxygen causes tissue damage. And physical activity combats obesity, which is a risk factor for osteoarthritis of the knee. In addition, a small German study published several years ago suggested that people with migraine headaches tend to be less physically fit than people who dont suffer migraines, although the headaches may explain why they are not physically fit rather than vice versa. The type of exercise you choose to do on a regular basis in order to stay fit is really up to you.

Physical activity and exercise are often part of pain treatment plans. Therapeutic exercise is a major part of treatment for most people with back pain, and arthritis patients often benefit from range-ofmotion exercises. Some studies have shown that fibromyalgia improves with aerobic exercise. And while physical activity can
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trigger migraines for a few people, there is some evidence that regular aerobic exercise can reduce the frequency and severity of migraines in others.

Natural Pain Relief: The Alternatives Different alternative treatments are used to provide natural pain relief for different kinds of pain. Some common therapies include: Exercise. Movement, whether it's walking or pool therapy, is key to pain relief. "Exercise is at the top of my list of non-medication solutions for pain," says Jennifer Schneider, MD, PhD, a chronic pain specialist and author of the book Living With Chronic Pain. Dr. Schneider says, "The less you do, the less you use your muscles, the more it hurts when you finally use your muscles." Increase your movements gradually, though, and consult a doctor if you're concerned about how exercise may initially affect your pain. Yoga. Another type of movement that may be beneficial for pain relief is yoga. Though more research is needed, one small study found that yoga was more effective for managing chronic lower back pain than following the advice in a self-care book. Be cautious when doing yoga, though, and start with simple, gentle poses. "Some stretches or postures have the potential to aggravate pain conditions or bring up new pain problems," says Sam Moon, MD, MPH, associate director of education at Duke Integrative Medicine and an associate professor in the department of community and family medicine at Duke University Medical Center in Durham, N.C. Acupuncture. This technique is widely used for pain relief, whether it's for back pain or headaches. It's thought that one way acupuncture relieves pain is by increasing the release of feel-good chemicals called endorphins, which block pain. Dr. Green points out that, while acupuncture works for some patients, more studies are needed to determine who will benefit most from it and when to use it.
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 Massage. Massage may have therapeutic benefits for people who suffer from pain, since it also aids in the release of endorphins, according to the American Pain Foundation. Additionally, massage can increase the range of motion in the joints. If you decide to add massage to your pain management strategy, be sure to visit a licensed massage therapist, preferably one with experience in pain management. Mind-Body Techniques. These approaches, such as meditation, can allow people to relax tense muscles, reduce anxiety, and alter their mental state, according to the American Pain Foundation. A variety of mind-body therapies including hypnosis, progressive muscle relaxation, autogenic training, and cognitive-behavioral therapy are scientifically proven treatments for chronic pain," says Dr. Moon. Natural Pain Relief: Getting Started Though complementary and alternative therapies are a natural route to pain relief, if you are being treated for a chronic condition or have health issues, consult your doctor before starting one of these treatments. Also, keep in mind that the effect on pain of these therapies is still being studied, so be sure to ask about their safety and efficacy before adding them to your pain management plan. Natural Pain Relief: Popular Herbal Options Here are some common herbal remedies used for natural pain relief: Capsaicin. Derived from hot chili peppers, topical capsaicin may be useful for some people in relieving pain. "Capsaicin works by depleting substance P, a compound that conveys the pain sensation from the peripheral to the central nervous system. It takes a couple of days for this to occur," says David Kiefer, MD, assistant clinical professor of medicine at the Arizona Center for Integrative Medicine. Ginger. Though more studies are needed, says Dr. Kiefer, ginger extract may help with joint and muscle pain because it contains photochemical, which help stop inflammation. Few side effects have been linked to ginger when taken in small doses.
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 Feverfew. Feverfew has been used for centuries to treat headaches, stomachaches, and toothaches. Nowadays it's also used for migraines and rheumatoid arthritis. More studies are required to confirm whether feverfew is actually effective, but the herb may be worth trying since it hasn't been associated with serious side effects. Mild side effects include canker sores and irritation of the tongue and lips. Pregnant women should avoid this remedy. Turmeric. This spice has been used to relieve arthritis pain and heartburn, and to reduce inflammation. It's unclear how turmeric works against pain or inflammation, but its activity may be due to a chemical called curcumin, which has anti-inflammatory properties. Turmeric is usually safe to use, but high doses or long-term use may cause indigestion. Also, people with gallbladder disease should avoid using turmeric. Devil's Claw. There is some scientific evidence that this South African herb may be effective in managing arthritis and lower back pain, but more research is needed. Side effects are very rare if taken at a therapeutic dose for the short term, but its not advised for pregnant women and those with gallstones or stomach or intestinal ulcers. Natural Pain Relief: Proceed With Caution There are many other herbal remedies for natural pain relief, such as boswellia and willow bark. The American Pain Foundation also lists these herbs for pain management: Ginseng for fibromyalgia Kava Kava for tension headaches and neuropathic pain St. Johns Wort for sciatica, arthritis, and neuropathic pain Valerian root for spasms and muscle cramps

Since herbal therapies for pain management have yet to be thoroughly studied, be careful when embarking on this treatment path. Regardless of the herb you try, remember that they're not benign. Research into their safety and efficacy is still limited, and the
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government doesn't regulate herbal products for quality. The best course is to talk to a health-care professional before testing out a herbal remedy.

Topical pain-relieving drugs are preparations applied to the skin as a cream, ointment, gel, or spray. Topical drug applications are used to help reduce inflammation below the skin surface and alleviate nerve pain. Some of these drugs are available only with a doctor's prescription and others can be purchased over-the-counter (OTC). Spine specialists may recommend the use of a topical pain-reliever to help relieve the symptoms of osteoarthritis, rheumatoid arthritis, neck or low back sprain/strain, whiplash, muscular and joint pain, and some types of nerve pain. Types of Topical Pain-Relievers Two common types of topical pain relievers are local anesthetics and analgesics. Local anesthetics are substances used to reduce or eliminate pain in a limited area of the body. These work by blocking the transmission of nerve impulses. One type of local anesthetic combines lidocaine and prilocaine (EMLA). It numbs the skin for a period of two to three hours and is helpful to reduce pain prior to injection or insertion of an intravenous line (IV). Analgesics are non-steroidal anti-inflammatory drug (NSAIDs) preparations in cream, ointment, or gel form. Topical analgesics are used to reduce swelling and ease inflammation that can cause pain. Over-the-Counter Topical Pain-Relievers The use of topical pain-relieving agents is not a new concept. Products such as Lanacane or Solarcaine, both available OTC, have been used for years to treat minor sunburn, abrasions, and cuts.

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Corprofen pain relief cream, BenGay, and IcyHot are examples of OTC drugs used to help relieve joint pain commonly associated with arthritis. These preparations work primarily as local anesthetics without analgesic compounds added. Aspercreme, Sports crme, and Myoflex, also available OTC, contain a type of salicylate; a chemical substance similar to but not aspirin. Topical Pain-Relieving Analgesics Newer types of topical pain-relieving creams, ointments, and gels have become available and contain NSAIDs such as ibuprofen and dilofenac (Voltaren and Emu gel). These topical preparations work to reduce swelling and inflammation of soft tissues (tendons, ligaments, muscles) caused by trauma or disorders such as osteoarthritis and rheumatoid arthritis. Capsaicin for Pain Relief Another type of topical preparation contains capsaicin (Zostrix, Dolorac). These prescription preparations work by reducing the levels of the chemical substance P, which is involved in transmitting pain impulses to the brain. Pain-Relieving Topical Drugs: Important Considerations Whether the topical preparation to be used is purchased OTC or prescribed, keep in mind that the substance is a drug. That is why it is important that the patient discloses their medical history, including prescriptions, OTC medications, supplements (e.g. vitamins, herbs), and allergies to their treating medical professional. Other medical conditions may affect the use of a topical painrelieving medication. These conditions include: Broken or inflamed skin, burns, open wounds. Atopic dermatitis or eczema (skin disorders).

Glucose-6-Phosphate Dehydrogenase (G6PD) deficiency (a type of anemia).

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Severe liver or kidney disease.

Methemoglobinemia (defective iron in the red blood cells; inhibits oxygen delivery to tissues). Intolerance to certain oral medications. Asthma.

Safe and effective use of a topical pain-relieving agent involves many of the same considerations as if taking an oral medication: 1. 2. Take the time necessary to review the package insert. Use as directed or prescribed.

3. Do not apply topical pain-relieving preparations to open wounds, burns, broken or inflamed skin. 4. Avoid applying near the eyes, lips, mouth, and ears.

5. If accidentally swallowed, contact a poison control center, doctor, or hospital immediately. 6. If a rash, side effects, or allergic reaction develops, contact the treating physician at once. When used appropriately, topical preparations can help reduce or alleviate pain caused by osteoarthritis, rheumatoid arthritis, and soft tissue trauma. Patients whose pain is relieved using topical agents require lower doses of oral medications. This means they can avoid many of the harmful side effects associated with oral drugs. Types of pain. Pain is most often classified according to how long it lasts and what causes it. Using this yardstick, there are three basic types of pain: transient, acute, and chronic. Transient pain. The everyday bumps, nicks, and little cuts of life cause transient or fleeting pain. One example of transient pain is an occasional, mild headache thats relieved by over-the-counter drugs. You probably wouldnt go to a doctor for transient pain unless it was somehow associated with a significant injury.
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Acute pain. Acute pain pain that begins abruptly and has a foreseeable end is more complicated. Its the bodys natural response to an adverse chemical, thermal, or mechanical stimulus. Examples include any kind of injury, surgery, or childbirth (see Pain with a purpose). The boundary between acute pain and long-lasting or chronic pain is sometimes blurry. Pain experts agree that acute pain associated with tissue injury can persist anywhere from less than one month to more than six months. However, any pain that continues for more than a few months causes physical and emotional changes that muddy the distinction between acute and chronic. Moreover, even brief periods of acute pain are capable of causing the kind of long-term changes to nerve cells that can permanently excite them and lead to chronic pain. Chronic pain. This type of pain can start with an injury or disease but persists well after the injury is healed or the disease is cured or goes away. Some pain experts prefer the term persistent pain. One prominent pain researcher wrote that with chronic pain, it is almost as if the brain develops a memory for pain, much like the skill of learning to ride a bicycle is never unlearned. Cancer, arthritis, diabetes, and a variety of other conditions are frequent sources of chronic pain. The presence of chronic pain is a key part of the definition of certain ailments, such as low back pain, some forms of types of headaches, and fibromyalgia. Many types of chronic pain stem partly or entirely from damage to the nerves themselves a condition known as neuropathic or nerve pain. In particular, the pain feelings associated with certain types of diabetes, shingles, and AIDS are characteristic of nerve pain. Stress Management It may seem that theres nothing you can do about your stress level. The bills arent going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that youre in control of your life is the foundation of stress management.

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Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun plus the resilience to hold up under pressure and meet challenges head on. Stress management starts with identifying the sources of stress in your life. This isnt as easy as it sounds. Your true sources of stress arent always obvious, and its all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that youre constantly worried about work deadlines. But maybe its your procrastination, rather than the actual job demands, that leads to deadline stress. To identify your true sources of stress, look closely at your habits, attitude, and excuses: * Do you explain away stress as temporary (I just have a million things going on right now) even though you cant remember the last time you took a breather? * Do you define stress as an integral part of your work or home life (Things are always crazy around here) or as a part of your personality (I have a lot of nervous energy, thats all). * Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. Start a stress journal A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down: * What caused your stress (make a guess if youre unsure). * How you felt, both physically and emotionally.
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* How you acted in response. * What you did to make yourself feel better. Look at how you currently cope with stress Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem. Unhealthy ways of coping with stress These coping strategies may temporarily reduce stress, but they cause more damage in the long run: * Smoking * Drinking too much * Overeating or under eating * Zoning out for hours in front of the TV or computer * Withdrawing from friends, family, and activities * Using pills or drugs to relax * Sleeping too much * Procrastinating * Filling up every minute of the day to avoid facing problems * Taking out your stress on others (lashing out, angry outbursts, physical violence) Learning healthier ways to manage stress If your methods of coping with stress arent contributing to your greater emotional and physical health, its time to find healthier ones. There are many healthy ways to manage and cope with stress, but
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they all require change. You can either change the situation or change your reaction. When deciding which option to choose, its helpful to think of the four As: avoid, alter, adapt, or accept. Since everyone has a unique response to stress, there is no one size fits all solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Dealing with Stressful Situations: The Four As Change the situation: * Avoid the stressor. * Alter the stressor.

Change our reaction: * Adapt to the stressor. * Accept the stressor. Stress management strategy #1: Avoid unnecessary stress Not all stress can be avoided, and its not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate. * Learn how to say no Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when youre close to reaching them. Taking on more than you can handle is a surefire recipe for stress.

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* Avoid people who stress you out If someone consistently causes stress in your life and you cant turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. * Take control of your environment If the evening news makes you anxious, turn the TV off. If traffics got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. * Avoid hot-button topics If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when its the topic of discussion. * Pare down your to-do list Analyze your schedule, responsibilities, and daily tasks. If youve got too much on your plate, distinguish between the should and the musts. Drop tasks that arent truly necessary to the bottom of the list or eliminate them entirely. Stress management strategy #2: Alter the situation If you cant avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesnt present itself in the future. Often, this involves changing the way you communicate and operate in your daily life. * Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you dont voice your feelings, resentment will build and the situation will likely remain the same. * Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, youll have a good chance of finding a happy middle ground. * Be more assertive. Dont take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent

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them. If youve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk. * Manage your time better. Poor time management can cause a lot of stress. When youre stretched too thin and running behind, its hard to stay calm and focused. But if you plan ahead and make sure you dont overextend yourself, you can alter the amount of stress youre under. Stress management strategy #3: Adapt to the stressor If you cant change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. * Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. * Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. * Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with good enough. * Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude

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How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts. Stress management strategy Accept the things you cant change Some sources of stress are unavoidable. You cant prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, its easier than railing against a situation you cant change. * Dont try to control the uncontrollable. Many things in life are beyond our control particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. * Look for the upside. As the saying goes, What doesnt kill us makes us stronger. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes * Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what youre going through can be very cathartic, even if theres nothing you can do to alter the stressful situation. * Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on. Stress management strategy #5: Make time for fun and relaxation

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Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, youll be in a better place to handle lifes stressors when they inevitably come.

Healthy ways to relax and recharge

* Go for a walk. * Spend time in nature. * Call a good friend. * Sweat out tension with a good workout. * Write in your journal. * Take a long bath. * Light scented candles * Savor a warm cup of coffee or tea. * Play with a pet. * Work in your garden. * Get a massage. * Curl up with a good book. * Listen to music. * Watch a comedy

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Dont get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

* Set aside relaxation time. Include rest and relaxation in your daily schedule. Dont allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. * Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. * Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. * Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways. Learn the relaxation response You can control your stress levels with relaxation techniques that evoke the bodys relaxation response, a state of restfulness that is the opposite of the stress response. Regularly practicing these techniques will build your physical and emotional resilience, heal your body, and boost your overall feelings of joy and equanimity. Read Stress Relief: Relaxation Practices That Reduce Stress Stress management strategy Adopt a healthy lifestyle You can increase your resistance to stress by strengthening your physical health. * Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes
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of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension. * Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

* Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, youll feel more relaxed and youll sleep better. * Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Dont avoid or mask the issue at hand; deal with problems head on and with a clear mind. * Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally. Stress at Work In this difficult economy, you may find it harder than ever to cope with challenges on the job. Both the stress we take with us when we go to work and the stress that awaits us on the job are on the rise and employers, managers, and workers all feel the added pressure. While some stress is a normal part of life, excessive stress interferes with your productivity and reduces your physical and emotional health, so its important to find ways to keep it under control. Fortunately, there is a lot that you can do to manage and reduce stress at work. For workers everywhere, the troubled economy may feel like an emotional roller coaster. "Layoffs" and "budget cuts" have become bywords in the workplace, and the result is increased fear, uncertainty, and higher levels of stress. Since job and workplace

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stress grow in times of economic crisis, its important to learn new and better ways of coping with the pressure. The ability to manage stress in the workplace can make the difference between success or failure on the job. Your emotions are contagious, and stress has an impact on the quality of your interactions with others. The better you are at managing your own stress, the more you'll positively affect those around you and the less other people's stress will negatively affect you.

You can learn how to manage job stress There are a variety of steps you can take to reduce both your overall stress levels and the stress you find on the job and in the workplace. These include:

* Taking responsibility for improving your physical and emotional well-being. * Avoiding pitfalls by identifying knee jerk habits and negative attitudes that add to the stress you experience at work. * Learning better communication skills to ease and improve your relationships with management and coworkers.

Warning signs of excessive stress at work When people feel overwhelmed, they lose confidence and become irritable or withdrawn, making them less productive and effective and their work less rewarding. If the warning signs of work stress go unattended, they can lead to bigger problems. Beyond interfering with job performance and satisfaction, chronic or intense stress can also lead to physical and emotional health problems. Signs and symptoms of excessive job and workplace stress

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* Feeling anxious, irritable, or depressed * Apathy, loss of interest in work. * Problems sleeping * Fatigue, * Trouble concentrating * Muscle tension or headaches * Stomach problems * Social withdrawal * Loss of sex drive * Using alcohol or drugs to cope Common causes of excessive workplace stress * Fear of layoffs * Increased demands for overtime due to staff cutbacks * Pressure to perform to meet rising expectations but with no increase in job satisfaction * Pressure to work at optimum levels all the time!

Reducing job stress by taking care of yourself When stress on the job is interfering with your ability to work, care for yourself, or manage your personal life, its time to take action. Start by paying attention to your physical and emotional health. When your own needs are taken care of, youre stronger and more resilient to stress. The better you feel, the better equipped youll be to manage work stress without becoming overwhelmed.
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Taking care of yourself doesnt require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like youre back in the drivers seat. Take things one step at a time, and as you make more positive lifestyle choices, youll soon notice a noticeable difference in your stress level, both at home at work. Get moving Aerobic exercise perspiring -is an effective anti-anxiety treatment lifting mood, increasing energy, sharpening focus and relaxing mind and body. For maximum stress relief, try to get at least 30 minutes of heart pounding activity on most days but activity can be broken up into two or three short segments. Make food choices that keep you going and make you feel good Eating small but frequent meals throughout the day maintains an even level of blood sugar in your body. Low blood sugar makes you feel anxious and irritable. On the other hand, eating too much can make you lethargic. To learn more about food that have a calming effect, lift your mood and make you feel good, see Tips for a Healthy Diet. Drink alcohol in moderation and avoid nicotine anxiety and worry, but too much can cause anxiety as it wears off. Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence. Similarly, smoking when you're feeling stressed and overwhelmed may seem calming, but nicotine is a powerful stimulant leading to higher, not lower, levels of anxiety. Get enough sleep Stress and worry can cause insomnia. But lack of sleep also leaves you vulnerable to stress. When you're sleep deprived, your ability to handle stress is compromised. When you're well-rested, it's much easier to keep your emotional balance, a key factor in coping with job and workplace stress.

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Reducing job stress by prioritizing and organizing When job and workplace stress surrounds you, you cant ignore it, but there are simple steps you can take to regain control over yourself and the situation. Your growing sense of self-control will also be perceived by others as the strength it is, leading to better relationships at work. Here are some suggestions for reducing job stress by prioritizing and organizing your responsibilities.

Time management tips for reducing job stress * Create a balanced schedule. Analyze your schedule, responsibilities, and daily tasks. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. * Dont over-commit yourself. Avoid scheduling things back-toback or trying to fit too much into one day. All too often, we underestimate how long things will take. If you've got too much on your plate, distinguish between the "should" and the "musts." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely. * Try to leave earlier in the morning. Even 10-15 minutes can make the difference between frantically rushing to your desk and having time to ease into your day. Dont add to your stress levels by running late. * Plan regular breaks. Make sure to take short breaks throughout the day to sit back and clear your mind. Also try to get away from your desk for lunch. Stepping away from work to briefly relax and recharge will help you be more, not less, productive. Task management tips for reducing job stress * Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you
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have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result. * Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once. * Delegate responsibility. You dont have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. Youll be letting go of unnecessary stress in the process. Reducing workplace stress by improving emotional intelligence Even if youre in a job where the environment has grown increasingly stressful, you can retain a large measure of self-control and selfconfidence by understanding and practicing emotional intelligence. Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways. It's about communicating with others in ways that draw people to you, overcome differences, repair wounded feelings, and defuse tension and stress. Emotional intelligence in the workplace: Emotional intelligence in the workplace has four major components: * Self-awareness The ability to recognize your emotions and their impact while using gut feelings to guide your decisions. * Self-management The ability to control your emotions and behavior and adapt to changing circumstances. * Social awareness The ability to sense, understand, and react to other's emotions and feel comfortable socially. * Relationship management The ability to inspire, influence, and connect to others and manage conflict. Reducing stress in the workplace with emotional intelligence Reducing stress in the workplace with emotional intelligence
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The more emotional intelligence you have, the more stress you can avoid in the workplace. Fortunately, emotional intelligence is not something were born with; its something we can learn and develop. To learn how to increase your emotional intelligence, read Five Key Skills for Raising Your Emotional Intelligence.

The skill set that enables you to acquire these capabilities can be learned but requires the development of emotional and nonverbal ways of communicating that include: * Learning to recognize your particular stress response and become familiar with sensual cues that can rapidly calm and energize you. * Staying connected to your internal emotional experience so you can appropriately manage your own emotions. Knowing what you are feeling will not only add to your self confidence and improve your self control but enhance your understanding of others and help you build more satisfying relationships. * Learning to recognize and effectively use the nonverbal cues that make up 95-98% of your communication process including eye contact, facial expression, tone of voice, posture , gesture and touch. Its not what you say but how you say it that impacts others for better or worse. * Developing the capacity to meet challenges with humor. There is no better stress buster than a hardy laugh and nothing reduces stress quicker in the workplace than mutually shared humor. But, if the laugh is at someone elses expense, you may end up with more rather than less stress. * Learning to navigate conflict by becoming a good listener and someone who can face conflict fearlessly with the expectation that differences resolved will strengthen the relationship. Reducing workplace stress by breaking bad habits

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As you learn to manage your job stress and improve your work relationships, youll have more control over your ability to think clearly and act appropriately. You will be able to break habits that add to your stress at work and youll even be able to change negative ways of thinking about things that only add to your stress. Eliminate self-defeating behaviors

Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. If you can turn around these self-defeating habits, youll find employerimposed stress easier to handle.

* Resist perfectionism. No project, situation, or decision is ever perfect, and you put undue stress on yourself by trying to do everything perfectly. When you set unrealistic goals for yourself or try to do too much, youre setting yourself up to fall short. Do your best, and youll do fine. * Clean up your act. If youre always running late, set your clocks and watches fast and give yourself extra time. If your desk is a mess, file and throw away the clutter; just knowing where everything is saves time and cuts stress. Make to-do lists and cross off items as you accomplish them. Plan your day and stick to the schedule youll feel less overwhelmed. * Flip your negative thinking. If you see the downside of every situation and interaction, youll find yourself drained of energy and motivation. Try to think positively about your work, avoid negativethinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does.

Find Ways to Dispel Stress

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* Get time away. If you feel stress building, take a break. Walk away from the situation. Take a stroll around the block, sit on a park bench, or spend a few minutes meditating. Exercise does wonders for the psyche. But even just finding a quiet place and listening to your iPod can reduce stress. * Talk it out. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out and getting support and empathy from someone else is often an excellent way of blowing off steam and reducing stress. * Cultivate allies at work. Just knowing you have one or more coworkers who are willing to assist you in times of stress will reduce your stress level. Just remember to reciprocate and help them when they are in need. * Find humor in the situation. When you or the people around you start taking things too seriously, find a way to break through with laughter. Share a joke or funny story. What managers or employers can do to reduce stress at work It's in a manager's best interest to keep stress levels in the workplace to a minimum. Managers must act as positive role models, especially in times of high stress. All of the tips mentioned in this article are twice as important for managers to follow. If someone that we admire remains calm, it is much easier to remain calm ourselves and vice versa! There are also organizational changes that managers and employers can make to reduce workplace stress.

Improve communication * Share information with employees to reduce uncertainty about their jobs and futures. * Clearly define employees roles and responsibilities. * Make communication friendly and efficient, not mean-spirited or petty.
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Consult your employees * Give workers opportunities to participate in decisions that affect their jobs. * Consult employees about scheduling and work rules. * Be sure the workload is suitable to employees abilities and resources; avoid unrealistic deadlines. * Show that individual workers are valued. Offer rewards and incentives * Praise good work performance verbally and institutionally. * Provide opportunities for career development. * Promote an entrepreneurial work climate that gives employees more control over their work. Cultivate a friendly social climate * Provide opportunities for social interaction among employees. * Establish a zero-tolerance policy for harassment. * Make management actions consistent with organizational values.

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Chapter 3. Stress & Pain Management

The signal starts at the ends of nerve cells in your fingertips and travels up the nerve in your arm to the spinal cord and on to the brain. The signal then makes its way to various regions of the brain, some of which control thinking and emotion and others that control involuntary reactions to pain. The result is that you feel pain and anxiety and you experience an involuntary response, such as increased breathing, as you jerk your hand away. At this very basic level, pain is really no different from any other sensory experience: Theres a stimulus, a message gets sent through the nervous system, and the spinal cord and brain react to that message. To better grasp the complexities of the pain response, you need to look at the workings of the nervous system.

Understanding Nerve Fibers and Receptors Nerve cells, called neurons, resemble spiders with a small central body and several long, leg like protrusions. Neurons bundle together to form nerve fibers (what we commonly call nerves) that extend throughout the body. Sensory nerves carry information from the

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outside world to the brain. At the ends of these nerves are specialized sensors, called nociceptors (pronounced no-seh-SEP-ters). They play a key role in receiving painful stimuli and transmitting pain signals. Nociceptors respond to bangs, bumps, burns, and other assaults to the body, as well as to inflammation and other tissue changes. When magnified, nociceptors look like the frayed end of a rope. A painsensitive area of the body, such as the skin or tooth pulp, has thousands of nociceptors in a tiny fraction of a square inch. Muscles, joints, and some organs have nociceptors, but the liver, kidneys, and functional parts of the lungs have none. Once a nociceptor is activated by some type of unpleasant stimulus, it sends the pain message along a nerve fiber in the form of an electrical impulse. Two kinds of nerve fibers carry pain signals. Each carries a different type of signal and relays it at a different speed. Adelta fibers carry the first sharp pain and transmit signals at about 40 miles per hour. Slower and thinner C fibers carry the dull, throbbing pain that follows, sending these signals along at only 3 miles per hour. Nerve cells, called neurons, resemble spiders with a small central body and several long, leglike protrusions. Neurons bundle together to form nerve fibers (what we commonly call nerves) that extend throughout the body. Sensory nerves carry information from the outside world to the brain. At the ends of these nerves are specialized sensors, called nociceptors (pronounced no-seh-SEP-ters). They play a key role in receiving painful stimuli and transmitting pain signals. Nociceptors respond to bangs, bumps, burns, and other assaults to the body, as well as to inflammation and other tissue changes. When magnified, nociceptors look like the frayed end of a rope. A painsensitive area of the body, such as the skin or tooth pulp, has thousands of nociceptors in a tiny fraction of a square inch. Muscles, joints, and some organs have nociceptors, but the liver, kidneys, and functional parts of the lungs have none. Once a nociceptor is activated by some type of unpleasant stimulus, it sends the pain message along a nerve fiber in the form of an electrical impulse. Two kinds of nerve fibers carry pain signals. Each carries a different type of signal and relays it at a different speed. A77

delta fibers carry the first sharp pain and transmit signals at about 40 miles per hour. Slower and thinner C fibers carry the dull, throbbing pain that follows, sending these signals along at only 3 miles per hour. There's more content below this advertisement. Jump to the content. When the signal reaches the nerve ending, specialized chemicals known as neurotransmitters are called into action. Different types of neurotransmitters are involved in the transmission of pain signals. Certain neurotransmitters dampen or block a pain signal from being sent on, while others convey the pain signal to neighboring nerve cells The pain impulse is transmitted in this manner along nerve fibers and into the spinal cord. The transfer point for pain information from the peripheral nerves to the spinal cord is a dense array of nerve cells known collectively as the dorsal horn. In some sense, this is the thinking part of the spinal cord. Its a network of nerves and nerve connections where incoming messages can be accentuated, dampened, or blocked altogether. Once through the dorsal horn, the pain signals journey over nerve tracks to multiple regions of the brain. Some signals reach the part of the brain responsible for spatial awareness, while others arrive in the limbic system, where emotions arise. Still others travel to the hypothalamus, which controls hormonal responses and such functions as sleep, body temperature, and appetite. Because the brain simultaneously processes pain information in so many disparate regions, human beings have an understandably complex and multilayered response to painful stimuli. Sometimes this signaling system goes awry. For example, scientists believe that the cells of the dorsal horn can become overly stimulated which can heighten pain or increase its frequency. If nerve fibers continually barrage the dorsal horn with pain signals, the nerve cells there can become more sensitive and excitable. When a weak signal, or one that would not ordinarily be a pain signal at all, comes in, the now jittery dorsal horn nerve cells overreact. What would normally

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be experienced as mild pain is instead very painful (hyperalgesia); in some cases, simply being touched becomes painful (allodynia). Just as the forward motion of a row of tumbling dominos can be interrupted by removing one tile, pain signals can be thwarted by disrupting the elaborate electrochemical communication system of the nerve cells. This basic principle is the foundation for nearly all pain treatment approaches. The three principal ways of relieving pain can be boiled down to the following: * blocking the ability of a nerve to carry pain signals by interfering with the electrical impulses traveling through the nerve fiber * blocking the action of the neurotransmitters that relay pain signals between nerves * enhancing the action of systems in the body that inhibit pain signals from being passed on. Long before humans evolved to the point of seeking remedies for pain, the body devised internal systems to adjust the onslaught of unpleasant sensations. These systems have guided scientists and physicians in developing new ways of managing pain. For example, think about when you bang your elbow or shin. One of your first reactions is to rub it. Why would rubbing the area make it feel better? In early 1965, Ronald Melzack and Patrick Wall formulated the gatecontrol theory of pain to explain this and other pain-related phenomena. Under their theory, interneurons (small nerve cells that bridge the gap between larger neurons) in the spinal cord function as gatekeepers for pain signals. If the fine-diameter nerve fibers of the body the paincarrying A-delta and C fibers are stimulated, they act on these interneurons, opening the gate: A pain signal is sent to the brain, and you hurt. But if signals are coming in from other, larger nerve fibers, the interneurons garble the message. Little, if any, of the pain signal reaches the brain, and you dont hurt or at least not as much. This revolutionary theory had a profound effect on pain medicine. For the first time, doctors began to design therapies that would combat pain by stimulating other kinds of nerve fibers. As a result,
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they developed new forms of treatment such as transcutaneous electrical nerve stimulation, or TENS, and spinal cord stimulation. The gate-control theory also helped lend theoretical credibility to therapeutic massage and a host of other alternative treatments. Over time, scientists also grew to understand that pain is modulated by the release of pain-suppressing proteins by the brain and the pituitary gland, a pea-sized gland at the base of the brain. These pain suppressors include enkephalin and larger proteins called endorphins. Scientists began looking for these natural chemicals after discovering that the painkilling drug morphine grabs on to specific receptors on brain and spinal cord cells. It made sense that the body would also produce substances that fit those receptors; why else would they be there? As a result of this research, endorphins were first identified in 1975. Endorphins help offset pain signals traveling up to the brain, in effect reducing the sensation of pain. Some current pain relief techniques such as relaxation therapies, exercise, and TENS work in part by inducing the release of endorphins. Other natural chemicals can help filter out pain signals. For example, while neurotransmitters play a key role in conveying signals between neurons, not all neurotransmitters pass pain signals along. Some of these chemicals are inhibitory and block pain signals from being sent. For example, the neurotransmitters serotonin and norepinephrine can dampen pain signals. This understanding has led to the treatment of pain with medications that boost levels of serotonin and norepinephrine, such as antidepressants. Treating Pain Most pain treatment strategies incorporate some form of medication ranging from tried-and-true drugs like aspirin and morphine to newer medicines like celecoxib (Celebrex). Researchers have developed techniques for using old drugs more effectively and identified newer classes of medications that intercept pain in novel ways. For example, todays targeted drug formulations disrupt the transmission of pain signals while interfering less with other systems. Also, refined delivery methods allow more of the drug to reach the source of the pain, making it possible to reap the same painkilling

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benefit using smaller doses. The result of these kinds of advancements is more effective pain control with fewer side effects. Physical Treatments for Pain Medication isnt the only way to treat pain. Simple, nondrug remedies, if they work, are always preferable to drugs. Even if they cant control pain alone, physical treatments can play a role in a successful pain relief program. Combining these approaches with medication may allow you to reduce the amount of medication you take. This dual approach might also offer greater relief than using medication or physical treatments alone. There is a spectrum of therapies to choose from, ranging from exercise to chiropractic treatment to using heat and cold. Some of these techniques combat aches and pains indirectly. For example, strengthening weak abdominal muscles that lead to bad posture can ease back pain. Others are more direct, such as transcutaneous electrical nerve stimulation (TENS), which involves stimulating nonpain nerve transmission in hopes of overriding pain signals. Using Cold and Heat Putting ice or a cold pack on a twisted ankle, sprained knee, or bumped head is a tried-and-true way of treating such injuries. For a sprain a stretched ligament, tendon, or muscle the standard RICE advice still holds: Try rest, ice, compression (with a bandage), and elevation (to help drain fluid and reduce swelling). Cold packs are also used as part of some back pain treatments and to reduce swelling from acutely inflamed joints in some people with arthritis. Remember, though, that cold comes before heat in the treatment of an acute injury; applying heat too soon can increase swelling and inflammation. How to use cold Applying something cold to an injury has a variety of benefits: It diminishes muscle cell excitability (which alleviates spasms), constricts blood vessels (which reduces swelling), and blocks the release of histamines (which also works against swelling). It may also reduce the conduction of nerve impulses that signal pain. Most people feel some relief after applying cold for about 10 minutes.
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Because too much cold can be counterproductive, limit applications to 45 minutes. Once tissue temperature falls below 60F, blood vessels start to reopen. If you keep applying cold or ice over several days, you may be interfering with the healing process, which depends on proper blood flow and other factors. Ice packs that you keep in the freezer work fine and are convenient. You can find these at any drugstore. Topical anesthetic sprays called vapocoolants are sometimes used to treat tender trigger points in muscles that some believe are the source of low back pain and a broader condition called myofascial pain syndrome. But ice or a bag of frozen vegetables wrapped in a towel can work just as well for short periods of time. Another convenient method is to freeze water in a paper cup, then peel away the top of the cup to expose the ice; you can use the ice to massage the painful area. How to use heat Heat can relieve pain, but it shouldnt be used when a muscle or joint has suddenly swollen and become inflamed from an injury or some other condition. In other cases, though, heat can be quite useful. For example, if you have arthritis, applying a warm towel to a sore joint or taking a warm shower or bath for 1520 minutes can do a great deal to temporarily relieve pain. Heat relaxes muscles, opens up blood vessels, and increases circulation. The goal of most heat therapy is to increase tissue temperature by 9 12F. Exposure to temperatures above 113F usually starts to hurt, and anything above 122F may be harmful. Hot packs, hot whirlpools, and heat lamps can warm up skin, muscle, and other tissues to a depth of about an inch below the surface of the skin. Deep-heat treatments performed by physical therapists and osteopaths use other kinds of energy such as ultrasound, shortwave, or microwave current to generate heat in tissues about two inches below the surface of the skin. Shortwave diathermy, which uses mild electrical currents, is especially helpful in relieving muscle spasms. Ultrasound has been used successfully to treat bedsores. When applying heat at home, choose a moist compress such as a wet, warm towel. Moist compresses are more efficient in transferring heat to the body than dry electric heating pads, although sometimes

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theyre not as convenient. Putting a moist towel in a plastic bag will make the heat last longer. Gel packs that can be warmed up in the microwave oven are easy to use and convenient. Be careful not to make them so hot that you burn yourself. The gel packs can also serve as cold packs if put in the freezer. If you do try heat therapy, use it cautiously. If relief isnt forthcoming when you apply heat to the source of your pain, stop this treatment. Heat can worsen acute arthritis and increase swelling from a herniated disk in the spine. Physical Activity and Therapy Staying physically active is one of the few ways to reliably prevent or significantly improve some common pain conditions, including low back pain, arthritis, and even migraine headache. Chronic pain conditions tend to start a vicious cycle: You have a painful condition, exercise makes it hurt more, you stop exercising, your pain increases, and you continue to avoid exercise. Staying physically active can help keep that cycle from ever starting. In general, muscles that are supple and stretched out by exercise are less prone to injury and keep joints healthier. Physical activity also improves cardiovascular health, which may ease pain that occurs when a lack of oxygen causes tissue damage. And physical activity combats obesity, which is a risk factor for osteoarthritis of the knee. In addition, a small German study published several years ago suggested that people with migraine headaches tend to be less physically fit than people who dont suffer migraines, although the headaches may explain why they are not physically fit rather than vice versa. The type of exercise you choose to do on a regular basis in order to stay fit is really up to you. Physical activity and exercise are often part of pain treatment plans. Therapeutic exercise is a major part of treatment for most people with back pain, and arthritis patients often benefit from range-ofmotion exercises. Some studies have shown that fibromyalgia improves with aerobic exercise. And while physical activity can trigger migraines for a few people, there is some evidence that regular

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aerobic exercise can reduce the frequency and severity of migraines in others. Natural Pain Relief: The Alternatives Different alternative treatments are used to provide natural pain relief for different kinds of pain. Some common therapies include: Exercise. Movement, whether it's walking or pool therapy, is key to pain relief. "Exercise is at the top of my list of non-medication solutions for pain," says Jennifer Schneider, MD, PhD, a chronic pain specialist and author of the book Living With Chronic Pain. Dr. Schneider says, "The less you do, the less you use your muscles, the more it hurts when you finally use your muscles." Increase your movements gradually, though, and consult a doctor if you're concerned about how exercise may initially affect your pain. Yoga. Another type of movement that may be beneficial for pain relief is yoga. Though more research is needed, one small study found that yoga was more effective for managing chronic lower back pain than following the advice in a self-care book. Be cautious when doing yoga, though, and start with simple, gentle poses. "Some stretches or postures have the potential to aggravate pain conditions or bring up new pain problems," says Sam Moon, MD, MPH, associate director of education at Duke Integrative Medicine and an associate professor in the department of community and family medicine at Duke University Medical Center in Durham, N.C. Acupuncture. This technique is widely used for pain relief, whether it's for back pain or headaches. It's thought that one way acupuncture relieves pain is by increasing the release of feel-good chemicals called endorphins, which block pain. Dr. Green points out that, while acupuncture works for some patients, more studies are needed to determine who will benefit most from it and when to use it. Massage. Massage may have therapeutic benefits for people who suffer from pain, since it also aids in the release of endorphins, according to the American Pain Foundation. Additionally, massage can increase the range of motion in the joints. If you decide to add massage to your pain management strategy, be sure to visit a licensed
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massage therapist, preferably one with experience in pain management. Mind-Body Techniques. These approaches, such as meditation, can allow people to relax tense muscles, reduce anxiety, and alter their mental state, according to the American Pain Foundation. A variety of mind-body therapies including hypnosis, progressive muscle relaxation, autogenic training, and cognitive-behavioral therapy are scientifically proven treatments for chronic pain," says Dr. Moon. Natural Pain Relief: Getting Started Though complementary and alternative therapies are a natural route to pain relief, if you are being treated for a chronic condition or have health issues, consult your doctor before starting one of these treatments. Also, keep in mind that the effect on pain of these therapies is still being studied, so be sure to ask about their safety and efficacy before adding them to your pain management plan. Natural Pain Relief: Popular Herbal Options Here are some common herbal remedies used for natural pain relief: Capsaicin. Derived from hot chile peppers, topical capsaicin may be useful for some people in relieving pain. "Capsaicin works by depleting substance P, a compound that conveys the pain sensation from the peripheral to the central nervous system. It takes a couple of days for this to occur," says David Kiefer, MD, assistant clinical professor of medicine at the Arizona Center for Integrative Medicine. Ginger. Though more studies are needed, says Dr. Kiefer, ginger extract may help with joint and muscle pain because it contains phytochemicals, which help stop inflammation. Few side effects have been linked to ginger when taken in small doses. Feverfew. Feverfew has been used for centuries to treat headaches, stomachaches, and toothaches. Nowadays it's also used for migraines and rheumatoid arthritis. More studies are required to confirm whether feverfew is actually effective, but the herb may be worth trying since it hasn't been associated with serious side effects.

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Mild side effects include canker sores and irritation of the tongue and lips. Pregnant women should avoid this remedy. Turmeric. This spice has been used to relieve arthritis pain and heartburn, and to reduce inflammation. It's unclear how turmeric works against pain or inflammation, but its activity may be due to a chemical called curcumin, which has anti-inflammatory properties. Turmeric is usually safe to use, but high doses or long-term use may cause indigestion. Also, people with gallbladder disease should avoid using turmeric. Devil's Claw. There is some scientific evidence that this South African herb may be effective in managing arthritis and lower back pain, but more research is needed. Side effects are very rare if taken at a therapeutic dose for the short term, but its not advised for pregnant women and those with gallstones or stomach or intestinal ulcers. Natural Pain Relief: Proceed With Caution There are many other herbal remedies for natural pain relief, such as boswellia and willow bark. The American Pain Foundation also lists these herbs for pain management:

Ginseng for fibromyalgia Kava Kava for tension headaches and neuropathic pain St. Johns Wort for sciatica, arthritis, and neuropathic pain Valerian root for spasms and muscle cramps

Since herbal therapies for pain management have yet to be thoroughly studied, be careful when embarking on this treatment path. Regardless of the herb you try, remember that they're not benign. Research into their safety and efficacy is still limited, and the government doesn't regulate herbal products for quality. The best course is to talk to a health-care professional before testing out a herbal remedy.
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Topical pain-relieving drugs are preparations applied to the skin as a cream, ointment, gel, or spray. Topical drug applications are used to help reduce inflammation below the skin surface and alleviate nerve pain. Some of these drugs are available only with a doctor's prescription and others can be purchased over-the-counter (OTC). Spine specialists may recommend the use of a topical pain-reliever to help relieve the symptoms of osteoarthritis, rheumatoid arthritis, neck or low back sprain/strain, whiplash, muscular and joint pain, and some types of nerve pain. Types of Topical Pain-Relievers Two common types of topical pain relievers are local anesthetics and analgesics. Local anesthetics are substances used to reduce or eliminate pain in a limited area of the body. These work by blocking the transmission of nerve impulses. One type of local anesthetic combines lidocaine and prilocaine (EMLA). It numbs the skin for a period of two to three hours and is helpful to reduce pain prior to injection or insertion of an intravenous line (IV). Analgesics are non-steroidal anti-inflammatory drug (NSAIDs) preparations in cream, ointment, or gel form. Topical analgesics are used to reduce swelling and ease inflammation that can cause pain. Over-the-Counter Topical Pain-Relievers The use of topical pain-relieving agents is not a new concept. Products such as Lanacane or Solarcaine, both available OTC, have been used for years to treat minor sunburn, abrasions, and cuts. Corprofen pain relief cream, BenGay, and IcyHot are examples of OTC drugs used to help relieve joint pain commonly associated with arthritis. These preparations work primarily as local anesthetics without analgesic compounds added. Aspercreme, Sportscreme, and Myoflex, also available OTC, contain a type of salicylate; a chemical substance similar to but not aspirin. Topical Pain-Relieving Analgesics
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Newer types of topical pain-relieving creams, ointments, and gels have become available and contain NSAIDs such as ibuprofen and dilofenac (Voltaren and Emugel). These topical preparations work to reduce swelling and inflammation of soft tissues (tendons, ligaments, muscles) caused by trauma or disorders such as osteoarthritis and rheumatoid arthritis. Capsaicin for Pain Relief Another type of topical preparation contains capsaicin (Zostrix, Dolorac). These prescription preparations work by reducing the levels of the chemical substance P, which is involved in transmitting pain impulses to the brain. Pain-Relieving Topical Drugs: Important Considerations Whether the topical preparation to be used is purchased OTC or prescribed, keep in mind that the substance is a drug. That is why it is important that the patient discloses their medical history, including prescriptions, OTC medications, supplements (e.g. vitamins, herbs), and allergies to their treating medical professional. Other medical conditions may affect the use of a topical painrelieving medication. These conditions include: Broken or inflamed skin, burns, open wounds. Atopic dermatitis or eczema (skin disorders). Glucose-6-Phosphate Dehydrogenase (G6PD) deficiency (a type of anemia). Severe liver or kidney disease.

Methemoglobinemia (defective iron in the red blood cells; inhibits oxygen delivery to tissues). Intolerance to certain oral medications. Asthma.

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Safe and effective use of a topical pain-relieving agent involves many of the same considerations as if taking an oral medication: 1. Take the time necessary to review the package insert. 2. Use as directed or prescribed. 3. Do not apply topical pain-relieving preparations to open wounds, burns, broken or inflamed skin. 4. Avoid applying near the eyes, lips, mouth, and ears. 5. If accidentally swallowed, contact a poison control center, doctor, or hospital immediately. 6. If a rash, side effects, or allergic reaction develops, contact the treating physician at once. When used appropriately, topical preparations can help reduce or alleviate pain caused by osteoarthritis, rheumatoid arthritis, and soft tissue trauma. Patients whose pain is relieved using topical agents require lower doses of oral medications. This means they can avoid many of the harmful side effects associated with oral drugs. Types of pain. Pain is most often classified according to how long it lasts and what causes it. Using this yardstick, there are three basic types of pain: transient, acute, and chronic. Transient pain. The everyday bumps, nicks, and little cuts of life cause transient or fleeting pain. One example of transient pain is an occasional, mild headache thats relieved by over-the-counter drugs. You probably wouldnt go to a doctor for transient pain unless it was somehow associated with a significant injury. Acute pain. Acute pain pain that begins abruptly and has a foreseeable end is more complicated. Its the bodys natural response to an adverse chemical, thermal, or mechanical stimulus. Examples include any kind of injury, surgery, or childbirth (see Pain with a purpose). The boundary between acute pain and long-lasting or chronic pain is sometimes blurry. Pain experts agree that acute pain associated with tissue injury can persist anywhere from less than
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one month to more than six months. However, any pain that continues for more than a few months causes physical and emotional changes that muddy the distinction between acute and chronic. Moreover, even brief periods of acute pain are capable of causing the kind of long-term changes to nerve cells that can permanently excite them and lead to chronic pain. Chronic pain. This type of pain can start with an injury or disease but persists well after the injury is healed or the disease is cured or goes away. Some pain experts prefer the term persistent pain. One prominent pain researcher wrote that with chronic pain, it is almost as if the brain develops a memory for pain, much like the skill of learning to ride a bicycle is never unlearned. Cancer, arthritis, diabetes, and a variety of other conditions are frequent sources of chronic pain. The presence of chronic pain is a key part of the definition of certain ailments, such as low back pain, some forms of types of headaches, and fibromyalgia. Many types of chronic pain stem partly or entirely from damage to the nerves themselves a condition known as neuropathic or nerve pain. In particular, the pain feelings associated with certain types of diabetes, shingles, and AIDS are characteristic of nerve pain. Stress Management It may seem tha theres nothing you can do about your stress level. The bills arent going to stop coming, there will never be more hours in the day for all your errands, and your career or family responsibilities will always be demanding. But you have a lot more control than you might think. In fact, the simple realization that youre in control of your life is the foundation of stress management. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun plus the resilience to hold up under pressure and meet challenges head on. * Identify sources of stress * Look at how you cope with stress
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* Avoid unnecessary stress * Alter the situation * Adapt to the stressor * Accept the things you cant change * Make time for fun and relaxation * Adopt a healthy lifestyle Stress management starts with identifying the sources of stress in your life. This isnt as easy as it sounds. Your true sources of stress arent always obvious, and its all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that youre constantly worried about work deadlines. But maybe its your procrastination, rather than the actual job demands, that leads to deadline stress. To identify your true sources of stress, look closely at your habits, attitude, and excuses: * Do you explain away stress as temporary (I just have a million things going on right now) even though you cant remember the last time you took a breather? * Do you define stress as an integral part of your work or home life (Things are always crazy around here) or as a part of your personality (I have a lot of nervous energy, thats all). * Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional? Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control. Start a stress journal A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep

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track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down: * What caused your stress (make a guess if youre unsure). * How you felt, both physically and emotionally. * How you acted in response. * What you did to make yourself feel better. Look at how you currently cope with stress Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem. Unhealthy ways of coping with stress These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

* Smoking * Drinking too much * Overeating or under eating * Zoning out for hours in front of the TV or computer * Withdrawing from friends, family, and activities * Using pills or drugs to relax * Sleeping too much * Procrastinating * Filling up every minute of the day to avoid facing problems
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* Taking out your stress on others (lashing out, angry outbursts, physical violence) Learning healthier ways to manage stress If your methods of coping with stress arent contributing to your greater emotional and physical health, its time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, its helpful to think of the four As: avoid, alter, adapt, or accept. Since everyone has a unique response to stress, there is no one size fits all solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control. Dealing with Stressful Situations: The Four As Change the situation: * Avoid the stressor. * Alter the stressor.

Change our reaction: * Adapt to the stressor. * Accept the stressor. Stress management strategy #1: Avoid unnecessary stress Not all stress can be avoided, and its not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

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* Learn how to say no Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when youre close to reaching them. Taking on more than you can handle is a surefire recipe for stress. * Avoid people who stress you out If someone consistently causes stress in your life and you cant turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. * Take control of your environment If the evening news makes you anxious, turn the TV off. If traffics got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

* Avoid hot-button topics If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when its the topic of discussion. * Pare down your to-do list Analyze your schedule, responsibilities, and daily tasks. If youve got too much on your plate, distinguish between the should and the musts. Drop tasks that arent truly necessary to the bottom of the list or eliminate them entirely. Stress management strategy #2: Alter the situation If you cant avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesnt present itself in the future. Often, this involves changing the way you communicate and operate in your daily life. * Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you dont voice your feelings, resentment will build and the situation will likely remain the same.

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* Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, youll have a good chance of finding a happy middle ground. * Be more assertive. Dont take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If youve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

* Manage your time better. Poor time management can cause a lot of stress. When youre stretched too thin and running behind, its hard to stay calm and focused. But if you plan ahead and make sure you dont overextend yourself, you can alter the amount of stress youre under. Stress management strategy #3: Adapt to the stressor If you cant change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude. * Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time. * Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere. * Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with good enough. * Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life,
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including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Adjusting Your Attitude How you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts. Stress management strategy Accept the things you cant change Some sources of stress are unavoidable. You cant prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, its easier than railing against a situation you cant change. * Dont try to control the uncontrollable. Many things in life are beyond our control particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems. * Look for the upside. As the saying goes, What doesnt kill us makes us stronger. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes * Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what youre going through can be very cathartic, even if theres nothing you can do to alter the stressful situation. * Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and

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resentments. Free yourself from negative energy by forgiving and moving on. Stress management strategy #5: Make time for fun and relaxation Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, youll be in a better place to handle lifes stressors when they inevitably come. Healthy ways to relax and recharge * Go for a walk. * Spend time in nature. * Call a good friend. * Sweat out tension with a good workout. * Write in your journal. * Take a long bath. * Light scented candles * Savor a warm cup of coffee or tea. * Play with a pet. * Work in your garden. * Get a massage. * Curl up with a good book. * Listen to music. * Watch a comedy Dont get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.
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* Set aside relaxation time. Include rest and relaxation in your daily schedule. Dont allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries. * Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress. * Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike. * Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways. Learn the relaxation response Learn the relaxation response You can control your stress levels with relaxation techniques that evoke the bodys relaxation response, a state of restfulness that is the opposite of the stress response. Regularly practicing these techniques will build your physical and emotional resilience, heal your body, and boost your overall feelings of joy and equanimity.

Read Stress Relief: Relaxation Practices That Reduce Stress Stress management strategy Adopt a healthy lifestyle You can increase your resistance to stress by strengthening your physical health. * Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension. * Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right

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with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day. * Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, youll feel more relaxed and youll sleep better. * Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Dont avoid or mask the issue at hand; deal with problems head on and with a clear mind. * Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Stress at Work In this difficult economy, you may find it harder than ever to cope with challenges on the job. Both the stress we take with us when we go to work and the stress that awaits us on the job are on the rise and employers, managers, and workers all feel the added pressure. While some stress is a normal part of life, excessive stress interferes with your productivity and reduces your physical and emotional health, so its important to find ways to keep it under control. Fortunately, there is a lot that you can do to manage and reduce stress at work. * Coping with work stress * Warning signs * Taking care of yourself * Prioritizing and organizing * Improving emotional intelligence

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* Breaking bad habits * What managers or employers can do * Related links For workers everywhere, the troubled economy may feel like an emotional roller coaster. "Layoffs" and "budget cuts" have become bywords in the workplace, and the result is increased fear, uncertainty, and higher levels of stress. Since job and workplace stress grow in times of economic crisis, its important to learn new and better ways of coping with the pressure. The ability to manage stress in the workplace can make the difference between success or failure on the job. Your emotions are contagious, and stress has an impact on the quality of your interactions with others. The better you are at managing your own stress, the more you'll positively affect those around you and the less other people's stress will negatively affect you. You can learn how to manage job stress There are a variety of steps you can take to reduce both your overall stress levels and the stress you find on the job and in the workplace. These include: * Taking responsibility for improving your physical and emotional well-being. * Avoiding pitfalls by identifying knee jerk habits and negative attitudes that add to the stress you experience at work. * Learning better communication skills to ease and improve your relationships with management and coworkers. Warning signs of excessive stress at work When people feel overwhelmed, they lose confidence and become irritable or withdrawn, making them less productive and effective and their work less rewarding. If the warning signs of work stress go unattended, they can lead to bigger problems. Beyond interfering

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with job performance and satisfaction, chronic or intense stress can also lead to physical and emotional health problems. Signs and symptoms of excessive job and workplace stress * Feeling anxious, irritable, or depressed * Apathy, loss of interest in work. * Problems sleeping * Fatigue, * Trouble concentrating * Muscle tension or headaches * Stomach problems * Social withdrawal * Loss of sex drive * Using alcohol or drugs to cope Common causes of excessive workplace stress * Fear of layoffs * Increased demands for overtime due to staff cutbacks * Pressure to perform to meet rising expectations but with no increase in job satisfaction * Pressure to work at optimum levels all the time! Reducing job stress by taking care of yourself When stress on the job is interfering with your ability to work, care for yourself, or manage your personal life, its time to take action. Start by paying attention to your physical and emotional health. When your own needs are taken care of, youre stronger and more

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resilient to stress. The better you feel, the better equipped youll be to manage work stress without becoming overwhelmed. Taking care of yourself doesnt require a total lifestyle overhaul. Even small things can lift your mood, increase your energy, and make you feel like youre back in the drivers seat. Take things one step at a time, and as you make more positive lifestyle choices, youll soon notice a noticeable difference in your stress level, both at home at work. Get moving Aerobic exercise perspiring -is an effective anti-anxiety treatment lifting mood, increasing energy, sharpening focus and relaxing mind and body. For maximum stress relief, try to get at least 30 minutes of heart pounding activity on most days but activity can be broken up into two or three short segments. Make food choices that keep you going and make you feel good Eating small but frequent meals throughout the day maintains an even level of blood sugar in your body. Low blood sugar makes you feel anxious and irritable. On the other hand, eating too much can make you lethargic. To learn more about food that have a calming effect, lift your mood and make you feel good, see Tips for a Healthy Diet. Drink alcohol in moderation and avoid nicotine anxiety and worry, but too much can cause anxiety as it wears off. Drinking to relieve job stress can also start you on a path to alcohol abuse and dependence. Similarly, smoking when you're feeling stressed and overwhelmed may seem calming, but nicotine is a powerful stimulant leading to higher, not lower, levels of anxiety. Get enough sleep Stress and worry can cause insomnia. But lack of sleep also leaves you vulnerable to stress. When you're sleep deprived, your ability to handle stress is compromised. When you're well-rested, it's much
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easier to keep your emotional balance, a key factor in coping with job and workplace stress. Reducing job stress by prioritizing and organizing When job and workplace stress surrounds you, you cant ignore it, but there are simple steps you can take to regain control over yourself and the situation. Your growing sense of self-control will also be perceived by others as the strength it is, leading to better relationships at work. Here are some suggestions for reducing job stress by prioritizing and organizing your responsibilities. Time management tips for reducing job stress * Create a balanced schedule. Analyze your schedule, responsibilities, and daily tasks. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. * Dont over-commit yourself. Avoid scheduling things back-toback or trying to fit too much into one day. All too often, we underestimate how long things will take. If you've got too much on your plate, distinguish between the "should" and the "musts." Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely. * Try to leave earlier in the morning. Even 10-15 minutes can make the difference between frantically rushing to your desk and having time to ease into your day. Dont add to your stress levels by running late. * Plan regular breaks. Make sure to take short breaks throughout the day to sit back and clear your mind. Also try to get away from your desk for lunch. Stepping away from work to briefly relax and recharge will help you be more, not less, productive.

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Task management tips for reducing job stress * Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant to do, get it over with early. The rest of your day will be more pleasant as a result. * Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once. * Delegate responsibility. You dont have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. Youll be letting go of unnecessary stress in the process. Reducing workplace stress by improving emotional intelligence Even if youre in a job where the environment has grown increasingly stressful, you can retain a large measure of self-control and selfconfidence by understanding and practicing emotional intelligence. Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways. It's about communicating with others in ways that draw people to you, overcome differences, repair wounded feelings, and defuse tension and stress. Emotional intelligence in the workplace: Emotional intelligence in the workplace has four major components: * Self-awareness The ability to recognize your emotions and their impact while using gut feelings to guide your decisions. * Self-management The ability to control your emotions and behavior and adapt to changing circumstances. * Social awareness The ability to sense, understand, and react to other's emotions and feel comfortable socially.

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* Relationship management The ability to inspire, influence, and connect to others and manage conflict. Reducing stress in the workplace with emotional intelligence Reducing stress in the workplace with emotional intelligence The more emotional intelligence you have, the more stress you can avoid in the workplace. Fortunately, emotional intelligence is not something were born with; its something we can learn and develop. To learn how to increase your emotional intelligence, read Five Key Skills for Raising Your Emotional Intelligence. The skill set that enables you to acquire these capabilities can be learned but requires the development of emotional and nonverbal ways of communicating that include: * Learning to recognize your particular stress response and become familiar with sensual cues that can rapidly calm and energize you. * Staying connected to your internal emotional experience so you can appropriately manage your own emotions. Knowing what you are feeling will not only add to your self confidence and improve your self control but enhance your understanding of others and help you build more satisfying relationships. * Learning to recognize and effectively use the nonverbal cues that make up 95-98% of your communication process including eye contact, facial expression, tone of voice, posture , gesture and touch. Its not what you say but how you say it that impacts others for better or worse. * Developing the capacity to meet challenges with humor. There is no better stress buster than a hardy laugh and nothing reduces stress quicker in the workplace than mutually shared humor. But, if the laugh is at someone elses expense, you may end up with more rather than less stress.

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* Learning to navigate conflict by becoming a good listener and someone who can face conflict fearlessly with the expectation that differences resolved will strengthen the relationship.

Reducing workplace stress by breaking bad habits As you learn to manage your job stress and improve your work relationships, youll have more control over your ability to think clearly and act appropriately. You will be able to break habits that add to your stress at work and youll even be able to change negative ways of thinking about things that only add to your stress. Eliminate self-defeating behaviors Many of us make job stress worse with patterns of thought or behavior that keep us from relieving pressure on ourselves. If you can turn around these self-defeating habits, youll find employerimposed stress easier to handle. * Resist perfectionism. No project, situation, or decision is ever perfect, and you put undue stress on yourself by trying to do everything perfectly. When you set unrealistic goals for yourself or try to do too much, youre setting yourself up to fall short. Do your best, and youll do fine. * Clean up your act. If youre always running late, set your clocks and watches fast and give yourself extra time. If your desk is a mess, file and throw away the clutter; just knowing where everything is saves time and cuts stress. Make to-do lists and cross off items as you accomplish them. Plan your day and stick to the schedule youll feel less overwhelmed. * Flip your negative thinking. If you see the downside of every situation and interaction, youll find yourself drained of energy and motivation. Try to think positively about your work, avoid negativethinking co-workers, and pat yourself on the back about small accomplishments, even if no one else does.

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Find Ways to Dispel Stress Get time away. If you feel stress building, take a break. Walk away from the situation. Take a stroll around the block, sit on a park bench, or spend a few minutes meditating. Exercise does wonders for the psyche. But even just finding a quiet place and listening to your iPod can reduce stress. Talk it out. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out and getting support and empathy from someone else is often an excellent way of blowing off steam and reducing stress. Cultivate allies at work. Just knowing you have one or more coworkers who are willing to assist you in times of stress will reduce your stress level. Just remember to reciprocate and help them when they are in need. Find humor in the situation. When you or the people around you start taking things too seriously, find a way to break through with laughter. Share a joke or funny story. Adapted from Quintessential Careers What managers or employers can do to reduce stress at work It's in a manager's best interest to keep stress levels in the workplace to a minimum. Managers must act as positive role models, especially in times of high stress. All of the tips mentioned in this article are twice as important for managers to follow. If someone that we admire remains calm, it is much easier to remain calm ourselves and vice versa! There are also organizational changes that managers and employers can make to reduce workplace stress. Improve communication Share information with employees to reduce uncertainty about their jobs and futures. Clearly define employees roles and responsibilities.

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Make communication friendly and efficient, not mean-spirited or petty. Consult your employees Give workers opportunities to participate in decisions that affect their jobs. Consult employees about scheduling and work rules. Be sure the workload is suitable to employees abilities and resources; avoid unrealistic deadlines. * Show that individual workers are valued. Offer rewards and incentives * Praise good work performance verbally and institutionally. * Provide opportunities for career development. * Promote an entrepreneurial work climate that gives employees more control over their work. Cultivate a friendly social climate * Provide opportunities for social interaction among employees. * Establish a zero-tolerance policy for harassment. * Make management actions consistent with organizational values. Sports massage was designed for athletes, but is useful for anyone with chronic pain, injury or range-of-motion issues. Sports massage was originally developed to help athletes prepare their bodies for optimal performance, recover after a big event, or function well during training. Sports massage emphasizes prevention and healing of injuries to the muscles and tendons. But you don't have to be in the Olympics to benefit from sports massage. Sports massage is also good for people with injuries,

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chronic pain or restricted range of motion. The massage therapist generally concentrates on a specific problem area. (Sore neck and shoulders, anyone?) This is the type of sports massage that you see in the spa.

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