Stressed out? Join the tens of millions who fight symptoms of stress every day. Stress is one of the principal causes of lost productivity, social breakdowns and poor health. A Prevention magazine survey revealed that almost 75% of us feel “great stress” weekly. Mental health experts say that up to 90% of visits to doctors are for physical problems related to stress. Keith D. Yates explores... Your body’s reaction to stress is determined, at least partially, by the sensitivity of your “sympathetic” nervous system. This is the system that produces the reaction often referred to as “flight or fight.” When faced with an anxiety-producing situation, your heart rate goes up, your breathing increases in intensity, your blood pressure rises and your muscles tense—ready to spring into action. Stressful situations are not necessarily bad. They teach us to cope with future problems. The harm arises when stress isn’t an occasional occurrence but a constant state of affairs.
Today we aren’t often called on to fight off but we are exposed to an almost constant barrage of anxiety producing situations from pressures at work, to overwhelming family schedules, to financial and relationship issues.
This leads to high levels of adrenaline, cortisol and other hormones as your sympathetic nervous system becomes constantly poised to react to “emergencies.” Living in this state depletes your energy reserves and can lead to a downward spiral into burnout and exhaustion. Hypertension, strokes, heart attacks, diabetes, ulcers, back pain and even diabetes can result. Exercise and Relaxation
For several years now medical science has suggested that people who experience a lot of tension take steps to relieve stress. Outside of changing jobs or moving to to the sea shore, exercise and relaxation are high on the list. Martial arts are a perfect balance of both of these proven stress-busting techniques.
You probably know that scores of studies have proven that exercise reduces stress. But did you know that other studies show the benefits of the so-called “relaxation response” where blood pressure drops, the heart and breathing rates slow and muscles become less tense. A recent Newsweek magazine mentions meditation, yoga and tai chi as excellent ways to put oneself into this state.
Whether or not you teach tai chi or do meditation in your classes you CAN emphasize the benefits of relaxation and proper breathing to your students in a number of ways. For example, doing Kata with these principles in mind will not only improve one’s physical techniques but also help focus the mind on something other than the pressures of life outside the dojo.
Tell your students to breathe on each movement and concentrate on the “meaning” of the technique. Have them relax their shoulders and keep their heads up straight. Muscle tension not only inhibits efficient martial arts but also limits blood circulation and oxygenation. By relaxing and focusing attention on their physical performance “in the present,” worries over past and future diminish. Overcoming Challenges
Mental health experts say that over-stressed people often have feelings that their lives are “out of control.” They feel that their situations are insurmountable and they’re afraid of everyday challenges. These are mere mental representations that can be made more manageable by achieving a realistic perspective on the situation and by realizing that one can face up to his or her fears. How can martial arts help do that?
The challenges presented in a martial arts class can seem just as insurmountable—breaking boards, learning a new pattern, sparring that big blue belt. These are all opportunities to affirm our ability to achieve and to build self-confidence. This feeling of accomplishment carries over into everyday life as we learn to face our fears both on and off the mat. Finding Acceptance
Often our anxieties and stresses come from our “inner child” rather than our adult self. Many times insecure people never got over a childhood trauma. Perhaps they were wounded because of a lack of attention or love. Experts claim that depression often comes from a feeling of loneliness. The fellowship and comradery of a positive martial arts environment can be a great facilitator for emotional acceptance into a community. This feeling of “family” can promote a healthy self-image and serve as a clear stress reliever.
It is obvious that as martial arts instructors we have a tremendous arsenal of stress management tools. We need to teach them to our stressed-out students (and perhaps even appropriate them ourselves when things get a little too hectic).
Keith Yates is a former adjunct professor of Physical Education at Southern Methodist University. He is a grandmaster level instructor and prolific author. See www.akato.org.
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