What is stress?

Stress is nature's survival mechanism for humans. It is a physiological and psychological response to events which upset us or our balance.

In stress situations the body prepares for two responses, flight or fight. This means that stress-hormones, such as adrenaline, are released into the bloodstream in order to make our body and mind perform to its absolute maximum capacity. Once the crisis has passed, the system returns to normal.

Our body does not distinguish between the types of stress we are exposed to, and longer stresses, such as a deadline, relationship trouble, money issues and so on, don't call for an immediate response. This means that the system is in fight or flight mode for far longer than it was originally designed to. Exposed to this for a longer period of time, and the body can take damage. This is due to the effects the stress-hormones have on our system.

Physiologically several things happens in the body in order to focus on survival:

• Heart rate and blow flow into the muscles increases.
• Blood vessels under the skin constrict to prevent blood loss in case of injury.
• Pupils dilate to increase our sight.
• Blood sugar levels increases to enhance our reactions.
• Digestive system slows down.
• Reproductive system slows down.
• Growth hormones are switched off.
• Immune system is weakened and response inhibited.
  

Shortly put, the bodily functions that are not essential for immediate survival, are shut down while those which can make us react faster, think better and be stronger are enhanced.

Sources and further reading:
http://www.helpguide.org/mental/stress_signs.htm
http://www.mtstcil.org/skills/stress-definition-1.html
http://www.ehealthmd.com/library/stress/STR_affect.html
http://www.mental.health.wa.gov.au/one/resource/46/Stress%20document.pdf

Shiatsu

The Japanese word "shiatsu" means "finger pressure", and as such describes precisely what the therapy is about.

Shiatsu applies pressure to the skin with the aim of preventing and curing illness by stimulating the body's own natural powers. Fingers, palms, elbows, knees and feet can be employed, though the majority is performed with fingers and palms. Shiatsu is a holistic therapy, which aims to balance the entire body and spirit.

Shiatsu works on the flow of Chi (life-energy) that circulates through the body through the meridians. It aims towards promoting a steady and unobstructed flow of energy, and rebalancing the flow where it has either become excessive or deficient.

Unlike acupuncture, Shiatsu has the direct contact and touch between patient and therapist, which in itself has a great healing and beneficial effect.

The therapy origins in Japan in the early 20th century, and is a combination of acupuncture and massage. Shiatsu is based on the ancient amma massage and involves western style techniques. There are many similarities to Chinese energy understanding and acupuncture and one can speculate that Shiatsu might be a simplified version of acupuncture and acupressure.

Shiatsu is characterised by the following:

• Diagnosis and therapy is combined. By applying pressure the therapist can detect abnormalities and instantly apply the right treatment.
• There is no use for other tools.
• No side effects, such as later muscular pains.
• No age limits, Shiatsu can be applied to all ages from young children to elderly people.
• Shiatsu is a health barometer, since treatment involved diagnosis.
• It deepens trust and reliance between patient and therapist, it is an exchange of energy.
• It treats the whole body which increases effectiveness.

It can be performed by all ages and strengths since it is a matter of communicating with the patient and applying precise pressure and strokes, as opposed to strong massage and movements. Even children can learn to apply Shiatsu to adults and do so successfully.

Sources:
Shiatsu: A Practical Introduction by Oliver Cowmeeadow
The Complete Book of Shiatsu Therapy by Toru Namikoshi

Reflex zone therapy

Reflex zone therapy works out from the theory that the feet represents the seated human body, with the big toe being the head and the heel being the bottom. Via various pressure points on the feet the functioning of the body can be stimulated and treated.

The body is divided into ten equal vertical zones, which incorporates all the organs of the head and trunk. They might be simplified versions of meridians as known from Eastern philosophies. There are three transverse body zones. One in the upper region of the shoulder girdle. The second at the waistline and the third at the level of the pelvic floor. This grid divides the body into zones and makes navigation easier. The feet reflects the zones of the body, five vertical lines on each foot and three transverse lines.

By massaging and stimulating the pressure points on the feet the organs and muscle-groups corresponding will be stimulated and their function be strengthened. Various problems and issues can be treated and the body and organs be healed.

Reflexology also has a good preventive effect and works well to strengthen the body and catch issues before they become a problem. Often the sore points can indicate where a problem is about to start before the corresponding organ or muscle group shows any indication of it.

Areas that are trouble-areas are usually sore and feels like a small ball. It can feel like a sharp pin-prick when massaged upon or as a sore area. Other irregularities can indicate possible issues in the corresponding zones.

Massaging the feet is a nice way to give yourself a nice treatment while boosting your system and gaining health benefits. Nothing can replace the treatment of a professional certified reflex zone therapist.

Reflexology can also be used on children and elderly people and is often a preferred form of treatment as it is very comfortable and easy assessable.

A chart over reflex zone points is useful for identifying potential issues, and is easily found with a google picture search.

source: Reflex Zone Therapy of the Feet: A Textbook for Therapists by Hanne Marquardt

Preventing work related stress

Our professional lives will be a constant source of stress. It is important to manage stress in your work life. It will not only make your work easier and more effective, but will also give you room to truly relax when you are off work.

• Make a plan for your long-term goals.
• Be qualified to perform your tasks and assignments.
• Prioritize your tasks.
• Plan and organize your time making space for the unexpected.
• Learn to say no and stop.
• Delegate tasks and jobs to others.
• Get to know your co-workers and use them.
• Use your leader and co-workers as support.
• Take breaks.
• Give yourself small rewards when you reach a goal.
• Focus on what you have achieved.

Planning your future projects and goals can save you from a lot of stress and worry. By having clear goals and ideas of where you want to be can plan for it and set up a schedule that is both possible and at a pace you can follow. Having goals also provides you with a reason and motivation for completing tasks and assignments.

Plan ahead for at least a year and remember to take in all the partial goals and steps. Make a plan for where you want to be in a week, a month, 3 months, 6 months, 9 months and a year, or as is appropriate. The more you can write into a calender, the less you have to think about and make sure you remember.

Organize your time and schedule so there is room for the unexpected. This way you will not suddenly end up with a double load of work in half the time if an urgent assignment lands on your desk. It will also give a good sense of achievement and pleasure to be able to finish projects ahead of time, which again helps you relax and reduces stress.

Only accept projects and tasks that you have the professional qualifications for, and which will fit into your schedule. Focus on the projects that has the highest priority and delegate the rest to others, or plan them for later when they will have higher priority.

A lot of stress can be avoided if you stay with projects you are qualified for. Doing research and learning new skills takes a lot of time and energy. When you are stressed by other projects learning will not be efficient and you will end up spending a lot more time on a project than is reasonable.

Knowing your co-workers not only gives you a resource you can turn to for help and knowledge, but also gives you a social network which in itself can reduce stress. Co-workers are important since they can aid you with a project, you can delegate work to them, or obtain knowledge to deal with a specific problem. They also provide a social circle that you can socialize with and speak to when you need to let go of steam and frustration. Having someone listening to you and understand you can release a lot of tensions and provide a fresh view on how to deal with a situation.

Learning to say stop is an important skills. By being realistic about what you can manage, and refuse what you can't cope with, you avoid getting over-burdened. We all want to be nice and helpful to people, but we need to realize that we are doing ourselves a disfavour when we accept more than we can manage. A stressed co-worker is not a good co-worker.

Taking short breaks through the day is important in order to manage stress and reduce the risk of it. By granting yourself those small rewards and breathers you recharge yourself and will be able to focus on a project with fresh energy and clearer mind. Just like you can't run 8 hours in a row without a break to catch our breath, nor can you work constantly without short breaks. Forgetting to grant yourself those small breaks throughout the day is a sure way to burn you out.

By focusing on what you have achieved you give yourself a boost of confidence, a reason to reward yourself and not the least, a chance to relax because you have reached a goal. Focusing on what you still need to do will only cause you stress and make you see all the hard work that is left and not what you already completed.

Positive thinking charges us and reduces stress. Negative thinking drains us for energy and causes stress. Positive thinking is one of the strongest resources we as humans have, and it is important to focus on this.

Source: http://www.netdoktor.dk