Coping: Menopause Relaxation

Alternative Menopause Therapy for Stress Reduction

You are probably miserable and at the end of your wits if you are looking for methods for coping with menopause – right? We can certainly relate.

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Here you will find some alternative ways to deal with your symptoms: A treatment that can help you with the stress of your symptoms but also with any other challenges life throws your way. Relaxation and stress reducing techniques are an essential add-on to any menopause treatment and have helped us a lot.

Relaxation and stress reducing techniques are very important for women in menopause. Anything you can do to relax and reduce stress will help with your menopause symptoms.

Additionally, it has been proven in numerous studies that stress is one of themain reasons for speeding up the aging process and making your body prone to diseases. Use the coping – menopause techniques anytime you need to “get away”.

Most relaxation techniques are easy to learn and can be perfected with some practice as a great way to coping in menopause.

Don’t mistake the simplicity of some of these techniques. Use the incrediblepower of your mind to help you. Some women can even stop hot flashes with the simple breathing techniques we will show you.

 

Relaxation and stress reducing techniques are very important for women in menopause. Anything you can do to relax and reduce stress will help with your menopause symptoms.

Additionally, it has been proven in numerous studies that stress is one of the main reasons for speeding up the aging process and making your body prone to diseases. Use the coping – menopause techniques anytime you need to “get away”.

Most relaxation techniques are easy to learn and can be perfected with some practice as a great way to coping in menopause.

Don’t mistake the simplicity of some of these techniques. Use the incrediblepower of your mind to help you. Some women can even stop hot flashes with the simple breathing techniques we will show you.

Several of the relaxation techniques can be done anywhere, at any time in just a couple of minutes. Others are perfect to unwind at the end of the day or at a special time you set aside for yourself.

Here is the list of techniques we will show you:

  • Deep Breathing ExercisesMountain Rose Herbs. A herbs, health and harmony c
  • Progressive Relaxation
  • Active / Passive
  • Meditation
  • Biofeedback
  • Massage therapy
  • Aromatherapy
Deep Breathing Exercises

Deep Breathing Exercises are the easiest of all relaxation techniques. They can be done anywhere and anytime and help to relax in stressful situations.

They have been proven to help with hot flashes and to relieve anxiety, heart palpitations and panic attacks. (I do deep breathing exercises every time I’m in an airplane before landing. No more white knuckles!)

Deep breathing exercises can be done sitting, standing or while laying down. In the beginning it is helpful to put your hand right below your rip cage to feel the lungs fill and empty, but in no time will you be able to do this without the help of your hands.

Following is a very simple deep breathing exercise:

  1. Sit up straight in a comfortable chair without arching your back.
  2. Place your hands lightly on your ribcage.
  3. Breathe in slowly through your nose, feeling your hands getting pushed out.
  4. Hold your breath for a count of 4.
  5. Slowly breathe out to your mouth for a count of 8.
  6. Feel your hand move closer together as the air gets exhaled from your lungs.

Here is a link to another very good deep breathing exercise for menopause.

Progressive Relaxation

Progressive muscle relaxation (PMR) works by alternating tension and relaxation of different muscle groups. Usually you start at the feet and work up the body until you arrive at the head.

It is a deeply relaxing exercise that is great to help with insomnia and anxiety. You can easily do this as a routine right before going to sleep. Regular practice can help your coping with menopause stress.

If you feel your mind wander, refocus on the feeling of relaxation and the heaviness you feel in your body. Concentrate on the warmth and feeling of lightness when your muscles relax.

It may take some practice but in a short time you will appreciate the feeling of total relaxation after going through the routine. A great way for coping with menopause.

  • Instructions for Progressive Muscle Relaxation:
    Tense the muscles in you feet and calves for about 10 sec. then relax. Concentrate on the difference between the tension and relaxation. Stay relaxed for another 20 sec.

 

  • Tense the muscles of your whole leg for 10 sec, then relax. Concentrate on the difference between the tension and relaxation. Stay relaxed for another 20 sec.

 

  • Continue in this order:
    • Buttocks and lower abdomen
    • Belly and Mid Back
    • Hands
    • Arms
    • Shoulder Girdle
    • Neck
    • Head and Face
Active / Passive Relaxation

Active Passive Relaxation or Body Scanning is done by focusing your attention on the different body parts. At least in the beginning it is easier if you do this laying down.

Concentrate on one specific organ or muscle group. Start at the feet and legs. What is going on with your feet? Can you feel the muscles, the tendons? Are you aware of the bones in your feet and legs?

Take notice of what is happening at the organ or muscle group without passing judgment; just passively register what is going on.

If your mind wanders or tries to analyze what you feel, acknowledge the thoughts but set them aside. Concentrate on what you feel and actively relax the specific body part.

Progressively work your way up the body.

The goal is to experience the body in a state of balance and wholeness. Active – Passive relaxation can be seen as a kind of meditation.

Meditation

There are many health benefits of meditation but it is especially beneficial for any ailment that is worsened by stress – ergo a method of coping with menopause problems.

Meditation is a mind-body exercise, which produces a deep state of relaxation. The goal of meditation is to calm the mind and to stop the stream of (often negative) thoughts that occupy our thoughts. This results in afeeling of calmness and tranquility that is very beneficial for your over-all health.

Biofeedback

Biofeedback helps you to become aware of various physiological functions.It uses specific instruments (biofeedback machines) that provide information (or feedback) on the activity of the specific body systems. The goal is to learn to control these processes and influence them at will.

The physiological processes that can be influenced through biofeedback include brain waves, muscle tone, skin conductance, heart rate and pain perception.

Successful biofeedback training allows you to maintain the positive changes to the physiological systems without the use of instruments. Although there are personal biofeedback machines for home use, it is best learned in a practitioner’s office. Results vary but have been proven for headaches and migraines.

Successful biofeedback helps you to maintain the positive changes to the physiological systems without the use of instruments.

Massage Therapy in Menopause

Who doesn’t like a good massage? Massage therapy can reduce stress and improve circulation, and helps many chronic conditions. The benefits for menopause symptoms are in the deep muscle relaxation and stress reduction – important for coping with menopause.

By improving the circulation, massage therapy also helps with fatigue and improves your energy. It is almost like a mini-vacation without having to go far from home.

 Aromatherapy

Aromatherapy is often used in conjunction with other relaxation techniques. You can use aromatherapy during meditation, yoga or for any other reason you can dream of.

A hot bath with sage and rose oil is deeply relaxing and good for your skin, or use lavender and chamomile before bedtime for a calming effect.

Aromatherapy works through the inhalation of the plant material either directly (such as eucalyptus for colds) or indirectly (diluted in the air for fragrances or aerosols sprays) or through a topical application such as massage oils.

Aromatherapy always involves the oil of plants which are distracted in various ways. Although the oils are safe to use, some oils are irritants or even toxic (such as peppermint oil in higher doses). Always follow the manufacturer’s instructions.

Following are some basic aromatherapy applications for alternative menopause treatments:

  • Eucalyptus (Eucalyptus globulus or Eucalyptus radiata): boosts the immune system and helps to relieve muscle tensions
  • Jasmine: Anti-Depressant
  • Bergamot: Stress Reduction, Anti-Anxiety, Anti-Depressant
  • Cedarwood / Juniper: Anti-Depressant, increases energy
  • Chamomile( Matricaria recutita): Soothing and calming, use German Chamomile for digestive disorders
  • Geranium (Pelargonium graveolens): Balances hormones, good for skin
  • Lavender (Lavandula vera): Hormone Balancing, stress relief, anti-inflammatory, skin care
  • Lemon (Citrus limon): Improves concentration, immune system and booster, uplifting
  • Marjoram: Calming and anti-anxiety, combats fatigue and increases circulation
  • Peppermint (Mentha piperita): refreshing, cooling, mood enhancer, sharpens focus, helps with headaches
  • Roses (Rosa damascene): Skin care, anti-depressant and anti-anxiety, great for circulation
  • Rosemary (Rosmarinus officinalis): known memory enhancer, mood lifter. Add a couple of drops to your shampoo to stimulate scalp and hair growth.
  • Clary Sage (Salvia sclarea): Relaxing, helps with insomnia, balancing hormones
  • Tea Tree Oil (Melaleuca alternifolia): the most universal and widely used of all essential oils with numerous uses from skin care to insect burns. Good anti-fungal, helpful to treat vaginal yeast infections.

You see, there are many very different ways for coping – menopause. Try several of these great alternative menopause therapies to find the one you like the best.

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