According to the Mind/Body Medical Institute at Harvard University, between 60 and 90 percent of all medical office visits in the United States are for stress-related disorders. The stress response evolved to help humans survive physical threats such as predators and aggressors. When such a threat is encountered, a part of the brain known as the hypothalamus triggers a series of nerve and hormone signals that stimulate the adrenal glands (found on the kidneys) to release a surge of hormones. The most abundant of these are adrenaline and cortisol. These hormones are designed to automatically shift the body into "high gear" known as the "fight-or-flight response." The fight-or-flight response refers to changes that occur in the body when it prepares to either fight or run. These changes include increased heart rate, blood pressure, and rate of breathing, and a 300- to 400-percent increase in the amount of blood being pumped to the muscles. Over time, these reactions raise cholesterol levels, disturb intestinal activities, and depress the immune system. In general, they leave us feeling "stressed out."

Modern life is characterized by more psychological threats such as increased work loads, deadlines, and financial worries. In addition, today's news includes round-the-clock coverage of natural and man-made disasters such as earthquakes, floods, wars and terrorist attacks. Just 10 minutes of watching the news can make your stress level soar. Unlike physical threats which are usually over quickly, psychological threats tend to be prolonged. Unfortunately, our response to these psychological threats is the same as to physical threats. As a result, we may be running on the fight-or-flight reaction longer than it's intended to operate. What's good for your body in a short-term crisis can be very harmful over long periods. Instead of protecting you, your body's response to chronic stress may increase your risk of life-threatening health problems such as high blood pressure, elevated cholesterol, and diabetes.

Relaxation techniques are helpful tools for coping with stress. These techniques usually incorporate refocusing attention, increasing body awareness, and connecting the mind and body. Relaxation techniques are usually grouped in 3 major categories. Autogenic training uses visual imagery and body awareness to create a state of relaxation. For example, you imagine a peaceful place while focusing on slowing your breathing. Progressive muscle relaxation involves slowly tensing then releasing each muscle group individually starting at the toes and moving toward the head. Meditation and prayer involve the repetition of a phrase or focusing attention on moment-by-moment thoughts and sensations.

The "relaxation response" is a term first coined by a Harvard cardiologist named Herbert Benson. The relaxation response refers to changes in the body that occur when a person is in a deep state of relaxation. These changes include decreased blood pressure, heart rate, muscle tension, and rate of breathing, as well as feelings of being calm and in control. Learning the relaxation response helps to counter the ill effects of chronic stress.

References: http://www.umm.edu/altmed/ConsModalities/RelaxationTechniquescm.html, http://www.mayoclinic.com/health/stress/SR00001

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