25

By Martha Schindler

Stress: It's quite possibly the most overworked word in the English language. Everybody talks about it—we can trace our indigestion, our insomnia, even our chronic and deadly illnesses to stress. But what, exactly, are we talking about when we say "stress"?

    The dictionary defines stress as "strain or pressure." And much as we try to avoid them, strains and pressures are facts of life. Just imagine what it would take to eliminate all of the stresses in your life: You'd have to quit your job, abandon your relationships, sell your possessions, and move to a desert island—where no doubt you'd find a whole new set of stresses.

    "Stress is an integral part of life's rich tapestry," says Miranda Castro, a homeopathic practitioner and author of Homeopathic Guide to Stress (St. Martin's Griffin, 1997). "It's an ongoing, ever-present ebb and flow in all our lives. We need to understand and work with stress rather than sink hopelessly into it—or worse, see it as only something to eliminate."

    When we talk about stress, we're really talking about our bodies' responses to things outside of ourselves. A stress reaction occurs when the nervous system reacts to a perceived threat, producing a surge in the "stress" hormones (including adrenaline) and creating an emergency response that affects the whole body, triggering changes in breathing, circulation, and muscle contractions and throwing off the body's natural rhythms.

    Scientists have studied the stress response and broken it down into three phases: The first is the initial alarm stage, which might be called acute stress; symptoms include rapid heartbeat and respiration and a surge of energy created by the release of blood sugar and adrenaline. If the stressful situation persists, you'll enter a secondary "resistance" stage, in which your body begins to adapt to the ongoing threat it perceives; Castro calls this state "overstress." At this point, a constant state of tension has been created within your body.

    The "overstress" stage is where most of us get into trouble. Because the perceived threat that triggered the initial fight-or-flight or response is still around–your job is still overwhelming, your relationship still rocky–your body has become locked into its emergency response. At this point, you may be focused on getting rid of your stress symptoms instead of getting rid of whatever it is that's causing them. If this chronic fight-or-flight condition continues (and you succeed in covering up your symptoms so that you forget that you've still got a stressful situation to deal with), it will eventually exceed your body's ability to cope. At that point, you'll enter the exhaustion stage, or what Castro calls "distress."

    By the time you're "distressed," your strength has been tapped by weeks, even years, of dealing with external challenges. Your stress symptoms have come to seem normal to you. You've gotten used to feeling bad, so you have stopped asking what's making you feel that way. The problem is that your body can't maintain this level of response. Your nervous, digestive, and immune systems will begin to malfunction. Unless you do something to resolve your stress, you run the risk of a much more serious physical or emotional breakdown.

    The key to keeping yourself out of distress is to learn to see your body's overstress symptoms as signals, not nuisances, Castro says. "We need to respond to these calls for help and not ignore them," she explains. "That way we can begin to see them as a resource for preserving our health—a warning sign that our lives need balancing out."

Whole-Body Solutions

The best solution to stress, of course, is to manage it calmly, without the fight-or-flight response that creates so many unpleasant symptoms. And the best way to do that is to root out the causes of unnecessary stress in our lives—and accept the necessary ones with good grace. Sounds simple enough.

    Unfortunately, many of us are plagued by chronic stress symptoms that need attention right now. Luckily, many natural stress solutions offer help on both fronts: They provide immediate relief–and they actually help you change the conditions in your body and your life that could be the root cause of your stress symptoms.

    For example, flower essences can help relieve feelings of anxiety, insecurity, or anger, but also act as a catalyst for deeper emotional change that leads you to respond to stressful situations differently. Many types of bodywork can also create a long-term change. Massage, acupuncture, and CranioSacral therapy, for example, all can alter the flow of energy throughout the body to create significant shifts in attitudes and emotional patterns. And changes in eating and exercise habits give an immediate lift as well as altering your hormones, nutrients, enzymes, and other physiology in ways that lessen the impact that stress has on your body.

    In many cases, the most effective natural treatments will be performed by a licensed practitioner, who can select remedies based on a patient's background and personality as well as her symptoms. Mirka Knaster, a bodywork specialist and author of Discovering the Body's Wisdom (Bantam Books, 1996), says she always determines an individual's history and unique personal situation—lifestyle, habits, attitudes toward healing—before starting any stress reduction program. Symptomatic relief is important, of course, because someone who's suffering from chronic tension or pain is not always able to realistically evaluate her life with an eye toward eliminating unhealthy habits. But the bigger goal is to help people learn to live healthier lives, Knaster explains.

    What follows is a list of natural remedies that can be useful in helping you manage stress in the healthiest way possible. If you'd like to learn more about any of the modalities listed here, see "Resources," at the end of this chapter, for a listing of books and other sources of information.

Diet and Supplements

Proper nutrition is critical to any stress treatment, says Joel Robertson, Pharm.D., a clinician and author of Natural Prozac (HarperCollins, 1997) who has found dramatic links between diet and the body's responses to stress. What we ingest has a direct impact on our brain chemistry, Robertson says, and our brain chemistry has a direct impact on how we handle stress.

    "What we call `stress' is really a biochemical response that is mediated by brain chemicals, namely serotonin and dopamine," he explains. "That means we need to understand how our brain reacts, chemically speaking, in order to know what to do about managing our stress."

    Here are recommendations for two stress-defeating diets, developed by Robertson and designed to address the specific needs of different people by boosting the levels of different brain chemicals. The Energizing diet works best for people in what he calls the Mellow or Compensatory groups; the Calming diet works best for Frustrated and Hyper personalities.

The Energizing Diet: Get the bulk of your calories from complex carbohydrates (whole grains and vegetables are the best choices); avoid refined or simple carbohydrates (that includes sugar and white flour products). Include complex carbohydrates at every meal. Eat no more than six or seven ounces of protein-rich foods every day; the best sources are beans, tofu, and other soy foods. If you eat animal foods, keep them to no more than three ounces per day (equal to a piece of meat that's the size of a deck of cards). Avoid sugar and artificial sweeteners. Try to eat three meals a day (don't go longer than a few hours without eating); be sure your snacks contain complex carbohydrates. You can have caffeine, but limit your intake to two cups of coffee or its equivalent every day.

The Calming Diet: You also should get the bulk of your calories from complex carbohydrates; avoid refined or simple carbohydrates and be sure to include complex carbohydrates at every meal. You should eat no more than five ounces of protein-rich foods every day; limit animal sources of protein to no more than two or three ounces a day. Avoid caffeine, refined sugar, and artificial sweeteners. Avoid eating nuts and seeds, which can affect brain chemistry to create anxiety in some people. Include complex carbohydrates at every meal; eat several small, carbohydrate-rich snacks throughout the day and just before bedtime (the before-bedtime snack is especially important).

Vitamins and Minerals

In addition to a healthy, balanced diet, supplements can be extremely useful in combating stress. According to Shari Lieberman, Ph.D., a nutrition scientist and author of The Real Vitamin and Mineral Book (Avery Publishing, 1990), the B-complex vitamins are especially likely to be depleted when we're under stress. The B vitamins support the immune system, which is often compromised in people who are subjected to prolonged stress. (The continual release of the "stress" hormones, which are created by the adrenal glands in the body's fight-or-flight response, can overtax immunity. The Bs are involved in the manufacture of the enzymes that build the immune system's white blood cells and antibodies.) In addition, the B vitamins are essential for proper nervous system function; a shortfall in B vitamins has been linked to depression, anxiety, irritability, apathy, and fatigue.

    Beyond the Bs, antioxidant vitamins and minerals also are essential for helping the immune system and combating the effects of stress. They include beta carotene, vitamin C, vitamin E, selenium, and zinc. All of these micronutrients are helpful to anyone who's under stress, regardless of personality type.

Here are the vitamins and minerals to consider when you're under stress:

B-complex vitamins Take a daily 100 mg B-complex supplement that includes the following: B_l (thiamin), which can lift your mood and combat the effects of alcohol; B₃(niacin), which can promote relaxation and regulate adrenal hormones; B₆ (pyridoxine), which acts directly on the nervous system; B_l2 (cobalamin), which helps to combat fatigue, insomnia, and jittery nerves (some of the best natural sources tend to be animal in origin, so vegans are often urged to take B₁₂ supplements); Folic acid (folate), which is also tied to nervous system function and mood; paraaminobenzoic acid (PABA), which can combat headaches and fatigue; and pantothenic acid, which is necessary for proper functioning of the nervous system and adrenal glands.

Beta carotene is an antioxidant and immune-booster. Take 5,000 IU a day. 

Calcium can help balance moods and help you relax. Take 500 to 1,000 mg daily

Chromium is a trace mineral that can help prevent overeating. It's also helpful for increasing energy and endurance. Take 200 mcg a day.

Hydroxycitric Acid (HCA) is derived from a tropical fruit and can help you resist the urge to overeat. Take up to 1,000 mg a day (combine with chromium; see above).

Iron works to prevent anemia-related fatigue. Take 18 mg a day.

L-tyrosine is a nonessential amino acid that helps the brain produce two mood-boosting chemicals, dopamine and noradrenaline. Take 500 mg three times a day along with the supplemental B vitamins discussed above. (An alternative to L-tyrosine, which may work better for some people, is 5-hydroxy tryptophan, a derivative of the essential acid tryptophan, which triggers the release of the brain chemical serotonin. Dosage is 50 mg a day.)

Magnesium can combat muscle tension and lift your mood shortfalls linked to irritability and depression. Take 500 mg a day (magnesium works in tandem with calcium, so you should take the two together).

Phosphatidycholine is a component of choline, a vitamin like compound found in natural lecithin that can lift your mood. It is typically easier to assimilate than straight choline and lacks the fat content of lecithin. Take 1,200 to 7,200 mg a day.

Selenium boosts immunity and protects you from environmental stresses. Take 100 to 200 mcg a day.

Vitamin C boosts the immune system and helps to regulate moods; it's also critical in helping the body handle all types of physical and mental stress (the adrenal glands use vitamin C to synthesize hormones, but vitamin C levels in the adrenals are typically depleted during prolonged stress). Take 2,000 mg a day.

Vitamin E fights free radicals and alleviates muscle cramps. It's also important for normal functioning of the nervous system. Take 200 to 400 IU a day.

Zinc is depleted by all sorts of stress, but it's essential for proper immune and digestive function. Take 15 to 25 mg a day.

Herbs and Other Natural Substances

Herbs can be very effective at relieving many stress symptoms. Remedies are derived from the flowers, leaves, seeds, stalks, stems, and roots of plants, and are available as liquids, capsules, tablets, teas, and loose or "bulk" whole herbs.

    The following herbs and other natural substances can help you deal with stress:

Activated charcoal is a form of pure carbon derived from ancient plant sources. It absorbs toxins in the GI tract and is an excellent treatment for all sorts of digestive upsets. Take 500 mg at the first sign of discomfort and another 500 to 1,000 mg every two hours, as needed.

Aloe vera juice soothes the digestive tract and helps heal ulcers. Drink a cup of bottled juice after meals (don't drink more than a pint a day or you might experience diarrhea).

Chamomile helps relieve anxiety, insomnia, and digestive problems. Drink a cup of tea at bedtime or whenever you'd like to relax.

Feverfew relieves headaches. Take 125 mg. a day. 

Ginkgo biloba helps to increase blood flow to the brain, improve memory and concentration, and relieve headaches. Take 40 to 50 mg of a ginkgo product standardized to contain 24 percent flavo-glycocides, up to three times a day.

Ginseng (Panax ginseng) can reduce feelings of anxiety and fatigue. Take 500 mg of a ginseng product standardized to contain 5 to 9 percent ginsenosides, once a day.

Gotu kola can help memory and energy levels. Take a dropperful of extract two times a day.

Hop can alleviate tension, anxiety, indigestion, and restless energy, thus promoting sleep. Take 1 to 2 droppersful of concentrated drops.

Kava is used for anxiety, insomnia, and as a mild muscle relaxant. Take 1 to 2 droppersful of concentrated drops.

Licorice works to soothe and heal stress-aggravated ulcers by protecting the lining of the stomach and intestines. Look for the deglycyrrhizinated (DGL) variety; an average dose is 200 mg.

Melatonin is a hormone that occurs naturally in the body and regulates sleep patterns to help relieve insomnia. Take 1 mg daily–but don't use it for an extended period of time without the advice of a health care professional.

Passionflower is calming and relaxing–it's mildly tranquilizing but not sedating. Take 150 to 300 mg of powdered extract or 1 to 2 droppersful of concentrated drops.

St. John's wort is very effective at treating depression and anxiety. Take up to 250 mg of standardized extract, or one dropperful of tincture, twice a day.

Skullcap is taken to ease tension and exhaustion. Take 1 to 2 droppersful of concentrated drops or tincture.

Valerian treats anxiety, sleeplessness, muscle tension, and indigestion. Take one to two droppersful of tincture.

Homeopathy

Homeopathy is a science based on a principle called "the law of similars," which holds that an illness can be alleviated by taking minute amounts of the substance that would actually cause the illness if taken in large doses (for example, a homeopathic dilution made from the coffee plant is used to treat jittery nerves). Homeopathic remedies are diluted so many times that the amount of the original substance left is too small to be measured, let alone to cause any ill effects. This means that homeopathy is extremely safe–even if you've chosen the wrong remedy, it won't hurt you; it simply won't work.

    Homeopathic remedies are tailored to meet very specific, highly personal needs. They're generally dispensed in tablet or pill form, and are prepared in varying potencies; the higher the potency, the higher the number on the label. Talk with a homeopathic practitioner or get a good reference book (see "Resources,") for more information.

    To use a homeopathic remedy, try taking a dose of 4 tablets every hour. If you find that your condition is improving gradually, you should increase the amount of time between doses until you find your symptoms resolved. Homeopathic remedies act as a catalyst to help the body heal itself (instead of merely treating symptoms), so you should stop taking a remedy as soon as you see a marked improvement in your condition. Resume taking a remedy if you feel that your symptoms are returning. Reassess your strategy if you've taken more than six doses of a remedy and have had no response or have developed new symptoms. 

    The following remedies are frequently used to treat symptoms of stress (read labels for specific dosages):

Argentum nitricum is used for "burnout"—a sense of confusion or forgetfulness—that can strike a normally lively and extroverted person. It's useful for those who can be obsessive and feel a need to control things and people around them. It alleviates fear, uncertainty, and a sense of failure.

Arsenicum album is used for exhaustion, fatigue, insomnia, and tension that's typically worse at night. It's also good for such emotional issues as fear, guilt, resentment, worry, and uncertainty. Candidates for Arsenicum are people who are very hard on themselves in times of stress.

Coffea cruda, derived from the common coffee plant, is used for excessive excitability, including jittery nerves, mental strain, and insomnia caused by nervous agitation and an overactive mind. For the person who becomes overly sensitive and restless due to mental strain—the person whose mind races with uncontrollable, whirling thoughts.

Natrum carbonicum is useful for someone who becomes exhausted and depressed from prolonged stress or repeated disappointments—someone who feels gloomy and melancholic, who can't think clearly and finds any exertion, mental or physical, to be draining. This is typically a shy, gentle person who can be excessively sensitive to emotional hurts.

Nux vomica is often prescribed for "type A" personalities–workaholics who can get overly critical, angry, competitive, and quarrelsome when under stress. These are people who go into "fight" mode when faced with a conflict situation. It helps relieve insomnia and disturbed sleep and extreme emotions, such as humiliation and shame.

Pulsatilla can treat insomnia, headaches, light-headedness, moodiness, touchiness, anxiety, fearfulness, depression, and overreactions to criticism.

Sepia helps relieve depression and feelings of despair, apathy, and indifference. It's good for someone who seems to "sag" under physical and mental stress.

Flower Essences

Flower essence therapy is based on the theory that flowers and other plants carry a subtle and unique energy that can work significant shifts in the emotions and affect both short-term and long-term changes in people under stress.

    Flower essences are liquid elixirs that contain the vibrational frequency, or essence, of individual flowers—but none of the flower's actual chemical constituents. (They are not the same as the essential oils used in aromatherapy.) Flower essences are made by floating flowers in water, outside, in sunlight. Thus, the formulation incorporates the four elements of earth, air, water, and fire (the sun).

    The science of flower essences was created in the 1930s by Edward Bach, a British homeopath whose Bach Flower Remedies are one of several brands on the market today. Most companies offer both single-flower essences and combination remedies that contain the essences of several flowers and are intended to deal with stress "emergencies." Recently, a doubleblind study confirmed decades of anecdotal evidence that these multi-flower remedies are very effective at calming acute stress responses, including panic.

    All flower essences are nontoxic. However, they can create a kind of "awareness crisis" because they foster the process of emotional change. Unlike most drugs, flower essences work to bring about awareness and insight. Thus, if you take an essence to help alleviate stress symptoms caused by your job, you may find at first that it helps you cope better with your job stress. Then, as you become more calm and centered, you may well have a deeper insight into the parts of your job– and your life-that need to change. This may be emotionally upsetting.

    To use flower essences, you can add four drops of a flower essence to a glass of water (or place the drops directly on your tongue). The essences have no flavor except that of the alcohol that's used as a preservative. You can take a single dose for an isolated stressful incident, or up to four doses a day over a period of several weeks. You can take up to four different essences at a time.

    The following essences are useful for dealing with a variety of stress symptoms, which can be exhibited by different people at different times. Note that some of these are American flower essences, some are English; not all are available from every manufacturer.

Beech can help the perfectionist who tends to project her feelings of dissatisfaction onto others; she may be overly critical and intolerant of others' shortcomings.

Cherry Plum works well for people who feel extreme tension and are afraid they'll lose control.

Dandelion relieves muscle tension and constipation brought on by overwork and over-striving intensity.

Fuchsia relieves psychosomatic symptoms (fatigue, headaches) that are created when emotions are stored in the body.

Gentian can remedy doubt and discouragement—negative thinking that leads to depression and inaction.

Gorse alleviates pessimism about the world or feelings of alienation and melancholy.

Holly can help alleviate anger and aggressiveness to make someone more open and accepting of others. 

Hornbeam treats that "Monday morning feeling" of mental fatigue, characterized by a lack of enthusiasm and a tendency to procrastinate.

Hound's Tongue can help someone who overeats or indulges in other binge behavior; someone who uses material things (food, possessions) as an analgesic.

Impatiens works well for someone who is impatient, easily irritated and upset by others' slower pace.

Iris treats the person who feels uninspired or lacking in creative impulse; he may indulge cravings for sweets and other junk food.

Indian Pink is good for anyone who tends to be overactive and has an inability to center herself or engage in meditation or self-reflection.

Larch can help someone who stifles himself because of low confidence or persistent, low-level anxiety.

Olive works well for extreme exhaustion.

Pink Yarrow treats hypersensitivity that leads to overwhelming fatigue.

Pine helps alleviate feelings of guilt or self-reproach.

Shasta Daisy works on scattered thoughts and scrambled activities; it can help you stay aware of the big picture instead of getting lost in one part of your life.

Snapdragon works well for people who become "snappish" under stress, who clench their jaws, grind their teeth, or indulge oral fixations such as smoking. 

Tansy is for extreme lethargy and apathy, or inability to perform to one's potential because of a chronically negative self-image.

Tiger Lily can help someone who tends to dominate or control others, or whose hyperactivity can turn to aggression.

Walnut treats hypersensitivity to outside influences.

White Chestnut relieves the obsessive thinking and excessive scrutiny of one's life that often triggers insomnia.

Zinnia can help someone who's too self-occupied; someone who's lost her joy or sense of humor and feels that life is burden or duty.

Aromatherapy

Aromatherapy is a science that incorporates essential oils–concentrated and volatile liquids derived from the bark, flowers, leaves, roots, and stems of various plants. When rubbed into the skin or inhaled, essential oils enter the blood stream to alter mood, relieve pain, stimulate immunity, boost circulation, and foster other health benefits. They often can provide immediate relief from stress symptoms like sleeplessness and anxiety.

    Essential oils can be used in a variety of ways: as part of a topical preparation such as massage oil or skin cream; poured into a bath (where they can work two ways: by being inhaled via the bath's steam and penetrating the skin as you soak); dispensed into the air through an atomizer or a spray bottle; or placed on a handkerchief or tissue and inhaled directly. Essential oils should not be taken internally and should be diluted before they're applied to skin. To make a massage preparation or an aromatherapy bath, use approximately five drops of an essential oil per teaspoon of carrier oil (an unscented vegetable oil, such as almond or apricot kernel); apply the oil directly to your skin or add to a tub of hot water. To use oils for inhalation, you can make a room spray: Dilute 4 drops of essential oil(s) in a cup of warm water, then disperse using an atomizer bottle. Or you can add a few drops of oil to a bowl of steaming hot water, bend over the bowl, and inhale. To use oils in a diffuser, simply apply a few drops of undiluted oils to the diffuser's pad.

    You can combine up to three or four oils into a single remedy; just pick oils that complement each other. Some oils are very compatible. Lavender, for example, blends well with many other oils, including lemon, eucalyptus, geranium, pepper mint, or rosemary. The following essential oils can be very useful in dealing with stress (see "Resources," for more information on aromatherapy):

Chamomile is calming and soothing; it helps to alleviate both anxiety and anger.

Clary Sage is a relaxing oil that also eases anxiety.

Geranium is uplifting and balancing.

Jasmine combats depression, calms the nerves, and balances moods.

Lavender works well for headaches, to induce sleep and promote relaxation, to relieve tension and anxiety, and to boost the immune system.

Lemon relieves tension headaches and can be energizing.

Melissa is a classic remedy for headaches and insomnia.

Neroli is good for dramatic mood swings, grief, and anxiety attacks.

Peppermint can help relieve back pain, stomach upsets, and muscle fatigue. It's also been proven to act as an appetite suppressant.

Rose is an uplifting scent that can boost confidence. 

Rosemary is used to improve memory, alertness, and concentration; to relax muscles, counteract fatigue, and relieve headaches.

Sandalwood is centering and confidence-building.

Sweet Basil can ease headaches and clear the mind; it's also good for melancholy and depression.

Sweet Marjoram helps with anxiety, nervous tension, emotional exhaustion, and insomnia.

Ylang Ylang is a relaxing oil that helps to balance extreme emotions, including anger and fear.

Bodywork and Exercise

The irony of many popular approaches to stress is that they attempt to deal with symptoms in the body—muscle pain, indigestion, tension headaches—without ever treating the body directly. Most people bothered by a stiff neck or sore back would sooner pop a pill or sign up for a stress-management seminar than listen to (and address) their bodies' physical clues.

    Bodywork and other hands-on treatments can provide immediate relief for acute pain and, over the long-term, work to keep the nervous system functioning optimally and thus foster longer-lasting solutions to the problems of stress. As with other natural remedies, different treatments (or different applications of the same treatment) will work best for different people. For example, acupuncture can relieve almost any stress-induced symptom–it can be tailored to suit a variety of people and conditions. But various kinds of exercise and massage will benefit some people more than others. Knaster notes that Hyper or Compensatory types may find Shiatsu or strong, deep-tissue massages like rolfing much more effective than lighter energy work, such as Cranio Sacral treatments.

    "These people want something they can feel. If a treatment is too subtle, they'll think that it's not working–and they may get even more frustrated and stressed-out." CranioSacral therapy is often a good choice for very sensitive people, especially Frustrated types, says Knaster, because it offers smoothing hands-on treatment with very little movement. And classic Swedish massage delivers the human contact so valuable in treating depression in Mellow types. A good practitioner will be able to determine the best course of action, Knaster says.

    Here are a few of the best body-centered ways to beat stress:

Acupuncture is a component of traditional Chinese medicine (TCM) that is very effective at combating insomnia, headaches, stomach problems, and nerve disorders. In a treatment, an acupuncturist inserts tiny needles into the skin to restore the normal flow of chi (energy) through the many meridians (energy channels) that run throughout the body.

Chiropractic treatments can help relieve back and neck pain, headaches, muscle pain, and various nervous conditions. In a chiropractic adjustment, a practitioner will gently realign vertebrae so that neural messages can proceed unimpeded along the spinal cord.

CranioSacral Therapy (CST) is a form of light energy work in which a practitioner uses very subtle manipulations to correct imbalances in the craniosacral system (which includes the spine and neck). In a treatment, the practitioner spends several minutes quietly holding and gently manipulating a client's head, shoulder, or other body part in which energy is imbalanced.

Exercise is a proven antidote to fatigue. It also promotes relaxation, increases strength and endurance, and boosts immunity. People who are more physically fit are better able to remain calm in the face of work-related stress and have fewer stress-related ailments.

    For physical benefits, you can do anything that gets your heart beating faster. That includes walking, running, biking, swimming, dancing, and jumping rope, optimally for at least 20 minutes at a time, 5 days a week. But in terms of stress reduction, you'll do best to supplement your aerobic workouts with exercises that fit your personality type. Knaster suggests you try yoga or any of the martial arts, such as tai chi, qi gong, and aikido, and experiment to see what works for you. All are based on meditative philosophies and extremely beneficial for overall fitness and emotional well-being. Each has its own unique advantages, as well.

    For example, yoga routines that alternate strengthening poses with relaxing and restorative moves can be very helpful for Mellow people. Aikido stresses assertiveness, not aggression, in the face of crises. Thus, it's very good for Hyper people. "It teaches you to move and flow around things instead of coming at them head-on," Knaster explains. Tai chi also stresses circular movements; along with qi gong, it teaches you to gather and consolidate your energy—just what you need if you're the Frustrated or Compensatory type.

Massage is a very effective treatment for muscle tension, headaches, and anxiety. There are many different varieties; for stress-related ailments, these are often recommended:

Shiatsu is a traditional Japanese massage that employs pressure to restore the balance of energy in the body ("shi" means finger and "atsu" means pressure). During a treatment, the practitioner uses his fingers to release blockages in various pressure points along the body's meridians.

Swedish massage is a relaxing therapy in which a practitioner uses several different strokes to release muscle tension and encourage relaxation throughout the body.

Trager Method (or Trager Psychophysical Integration) uses Mentastics (short for "mental gymnastics"), a series of manipulations—jiggling, cradling, and stretching movements—that convey pleasurable sensory information to the client's body. It's often helpful for depression, Knaster says, as the constant movement doesn't allow you to stay "stuck" in one feeling. "You'll feel as if you're being gently shaken out of your rut," she explains.

Rolfing is a deep-muscle therapy in which the technician uses fingers, knuckles, and elbows to remove tension from muscles and fascia (connective tissue that envelops muscles, tendons, and bones). It is very effective at releasing rigid muscles that have become "locked" into place because of long-term stress.

Stretching is a sure-fire way to relieve tension. Experts agree that proper stretching lets you get more out of your workouts because it allows your muscles to work to their greatest capacity; it also prevents injuries and is very relaxing.

    Books and classes on stretching abound. This routine was developed by Canyon Ranch Health Resort, Tucson, Arizona, and hits all of the major muscle groups in your body—and it takes less than ten minutes to complete. Hold each stretch for at least thirty seconds.

Low back: Lie on your back and hug your knees to your chest.

Triceps: Put your hand behind your head, then reach down toward the center of your back so that your elbow is pointing straight up. Grab your elbow with your other hand and gently push it down. Repeat on the opposite side.

Neck: Standing up straight, tilt your head so that your ear is reaching toward your shoulder; don't lift your shoulders, but allow the weight of your head to gently pull it down. Repeat on the opposite side.

Lateral side: Stand up straight, put one hand on your hip, then lift your other arm and extend it over your head, bending sideways at the hips and reaching up and to the side with your extended hand. Repeat on the opposite side.

Calf: Stand up, then lunge forward, bending your forward leg and keeping your back leg straight and both heels on the ground. Put both hands on the forward knee (make sure it doesn't extend past your toes) and gently ease your hips forward. Repeat on the opposite side.

Full body: Standing up straight, raise your arms overhead and lift your heels off the ground so that you're standing on your toes. Stretch as high as you can, and flex and extend your fingers a few times.

Hamstring: Stand straight, feet shoulder-width apart, and lean forward over your left leg. Put both hands on your left thigh, and bring your chest down over your hands, keeping your head and neck straight. Repeat on the opposite side.

Butcher's Broom 

Resources

American Holistic Medical Association

6728 Old McLean Drive

McLean, VA 22101

(703) 556-9728 or (703) 556-9245

American Association of Acupuncture and Oriental Medicine

433 Front Street

Catasauqua, PA 18032

(610) 433-3448

Flower Essence Society

P. O. Box 459

Nevada, City, CA 95959

(800) 548-0075

Homeopathic Guide to Stress

by Miranda Castro

St. Martin's Griffin, 1997

Aromatherapy: A Practical Guide to Essential Oils and

Aroma-massage

by Jan Balkan

Amazon Publishing, 1994.

Discovering the Body's Wisdom

by Mirka Khaster

Bantam Books, 1996

Martha Schindler is the senior editor of Natural Health.

Lemon Balm

Reprinted with permission from Natural Health, November-December 1997. For a trial issue of Natural Health, call 1-800-526-8440.