WAYS TO RELAX

Looking for ways to reduce stress? These relaxation techniques will have you finding relief in no time. We all get stressed out sometimes, but if it feels like stress seems to rule your days, it’s time to do something about it. Why is reducing stress so important? Because stress isn’t just problematic in the moment — it’s a real health risk. The more stress, the more likely you will suffer physical ailments, from migraines to belly fat. Or even a heart attack. But before you get even more anxious about the long-term effects of chronic stress, try these several tried and true stress-reduction and relaxation techniques. 1. Breathe Yes, breathing is second nature, but during stressful times, that’s often not the case. Under a cloud of worry, many people hold their breath or have shallow breath, or tense up so much that it’s actually difficult to inhale adequate oxygen. So the first way to turn your stress level down a few notches is to focus on your breathing. Sitting up, close your eyes and inhale and exhale, nice and easy, then repeat 10 times. Or, lie down, place a pillow under your knees, and put your hand on your belly to feel your breath rise and fall. You can say the words “rising” and “falling” in your head as you take in and release your breath. 2. Eat Chocolate Having a bad day? A piece of dark chocolate might be just the nibble you need to brighten your outlook and reduce stress. In fact, a daily dose of dark chocolate (70 percent cacao or higher) is a proven antidote to stress (Plus, it can lower your risk of stroke, diabetes and heart disease.). Cocoa beans are rich in flavonoids, an antioxidant, which counteract the anxiety-producing hormone, cortisol. If possible, opt for brands that offer the purest form, preferably organic and made from “single estate” or “single origin” beans. (Sorry, milk chocolate doesn’t count.) 3. Reach for Soothing Scents To calm those nerves in an instant, try inhaling aromas from bergamot, lavender or peppermint oils. Have a tension headache? Put one drop of lavender oil on your fingertips and massage your temples. To get the scent to permeate the room, add a few drops of essential oil to an unscented candle and light it. Not only will your space smell heavenly, this relaxation technique will calm your spirit in no time. 4. Take a Bath Since ancient times, hydrotherapy has been practiced for its healing and restorative powers. To make your tub-time extra therapeutic, sprinkle in a handful of bath salts, turn down the lights, turn on some relaxing music and light an aromatherapy candle. 5. Get Moving Even if it’s the last thing you feel like doing at the moment, one of the quickest, most effective ways to reduce stress is to exercise. You’ve heard of a runner’s high? The “high” comes from the endorphins that our brains produce when we get our heart pumping. Low impact exercises — walking, swimming, biking, weight lifting, yoga or Pilates — are just as effective when it comes to boosting your mood, too. 6. Picture Peacefulness When you feel tension throughout your body, calm those nerves by closing your eyes and picturing the most peaceful place you can imagine. Whether it’s curling up by the fire, lying on the beach or staring at a moonlit lake with only the sounds of lapping waves and crickets, just the thought can bring you some measure of peace. 7. Apply Pressure Stress can cause some serious aches and pains. To manage these physical ailments, try acupressure — a Chinese therapy in which pressure is applied to the meridians, or channels, in your body. It is believed these channels connect your organs, and, when one is blocked, can result in pain or illness. To alleviate the discomfort of a headache, apply your index and middle finger to your wrist, at the base of your palm in line with your pinky finger and hold firmly for 30 seconds. Repeat on the other wrist. Similarly, you can try the point between your big toe and the second toe. Try it — it works!

HEALTH NEWS

Patient Suicide And Homicide Risk Often Missed Say Researchers

Main Category: Mental Health
Also Included In: Psychology / Psychiatry
Article Date: 25 Jun 2013 - 8:00 PDT

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Patient Suicide And Homicide Risk Often Missed Say Researchers

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The assessment of risk in patients who go on to die by suicide or commit homicide is often poor, a new study has found.

A report by The University of Manchester's National Confidential Inquiry (NCI) into Suicide and Homicide by People with Mental Illness out today has raised concerns about the way that risk is assessed and led to criticism of the tickbox approach to clinical practice.

Researchers looked at a sample of 81 cases where risk had been judged to be low, but seven days or less after the assessment the patient died by suicide or committed homicide, to retrospectively address the quality of the assessments. They found that in about a third of the cases (36% of the patient suicides and 41% or the patient homicides) the overall quality of risk assessment was unsatisfactory. In the majority of cases, however, risk assessment and management were satisfactory, even though they were followed within seven days by a fatal incident.

Professor Louis Appleby, commissioned by the Healthcare Quality Improvement Partnership (HQIP) on behalf of the NHS England, NHSSPS Northern Ireland, the Scottish Government, the Welsh Government and the Channel Islands, said: "The results suggest there is a need for risk management to be individually tailored, or personalised, to each patient rather than following a "tickbox" approach.

"In the majority of the 81 sample cases studied risk assessment and management were satisfactory, but in a significant minority of cases we studied we found clinical risk assessment and management may not have been adequate. This is an uncomfortable conclusion for clinicians but one that should lead to improvements.

"In a small but significant number of cases, even when risk was recognised, appropriate management did not follow, for example patients were granted unescorted leave within a few hours of detention for acute psychosis. This could be the consequence of a "tickbox" approach to risk assessment, something that has been widely criticised by clinicians."

Professor Appleby, from the University's Centre for Behaviour and Mental Health who is also part of Manchester Mental Health and Social Care Trust, said the risk factors associated with suicide and serious violence in mental illness were well documented. Previous studies show one in four people who die by suicide have a history of recent contact with mental healthservices and one in 10 who commit homicide.

The researchers developed a framework for evaluating the quality of risk assessment and management in mental health patients based on existing best practice guidelines which included taking into account the patient's history, mental state and current circumstances, an overall judgment of the risk factors, a management plan, communication of the management plan and overall quality of assessment.

Unsatisfactory assessments before a homicide were often associated with a diagnosis ofpersonality disorder or alcohol misuse.

The report authors hope that services will now use the framework and key principles set out in the report to examine their own processes, in particular that of individual risk assessment formulation followed by personalised risk management. Further studies should focus on assessment of patients with personality disorder, look at more cases using the framework, Professor Appleby added. 

THE ALTERNATIVE

 Where can people go when thoughts turn suicidal? When Bipolarism or Schizophrenia, eating disorders or addiction to drugs and alcohol overwhelm people we care about? Our services help families manage mental illness. But not everyone who needs our help is undergoing life-threatening circumstances. We also counsel those experiencing stress, depression, grief, marital issues, family crisis and anxiety that threaten their ability to live fulfilling lives.

We are living in a “perfect storm.” You probably have friends or co-workers who have lost jobs and their health insurance, whose homes are in danger of foreclosure, or who are anxious about their family’s financial future. Couples who are divorcing or separating and don't know where to turn. Just when it is hardest for them to deal with the difficulties that strain relationships, physical health and emotional well-being, they can least afford to do so.

For almost 20 years, McGaha and Associates has been here to help – providing critical services to people you know, even when they could not pay the total cost.  We are here to assist and work with all patients to ensure adequate and proper care.