3 Quick ways to destress your head.
February 17th 2008 23:14
Signature Tune
Stress isn't all bad. Short-term, it can help you meet a deadline, turn a double play, or keep your bumper from getting crumpled.
But when stress lingers like week-old leftovers, it's time to pull the plug with a quick stress-busting technique like scrunching, breathing, or corking. Here's how to do 'em:
Quick Fix
Chronic stress can destroy your sleep patterns, boost the rate at which your arteries age, and turn your immune-system function down too low. But you can quickly rein in stress with these tricks:
Scrunch your face tightly for 15 seconds, then release. Repeat several times. Repetitive contraction and relaxation helps release tension you’re holding above the neck. Here’s another muscle melter.
Breathe in, lick your lips, and then blow out slowly. The cool air helps you refocus and slow down. Learn the right way to breathe for better oxygen saturation.
Cork it. Hold a wine cork vertically between your teeth (some people may first need to slice a bit off the top before it will fit). A gentle bite on the cork will force your jaws -- a major tension-holder -- to relax.
BUT, IF YOU HAVE THE FOLLOWING MEDICAL CONDITION DO NOT TRY THE LAST ONE
What is temporomandibular joint syndrome?
TMJ is more common in women than men.
How does it occur?
The cause of TMJ is usually not known, but causes can include:
Frequent clenching of the jaw or grinding of the teeth (the most common cause). You may clench your jaws or grind your teeth when you are feeling stressed or when you are sleeping. If you do it mainly when you are sleeping, you may not even know you are doing it.
Ill-fitting dentures.
Frequent chewing of gum or ice.
Physical or dental abnormalities, such as problems of teeth alignment.
Injury from, for example, prolonged or repeated opening of the jaw or a direct blow to the joint. Pain from the injury may seem to go away after just a short time, but months to years later painful traumatic arthritis may develop in the joint.
Other forms of arthritis in the jaw, such as rheumatoid arthritis or osteoarthritis.
What are the symptoms?
The most common symptom is pain in the jaw joint. The pain is usually dull but sometimes sharp. In most cases the pain is worse when you move your jaw, especially when you are chewing. If you are grinding your teeth at night, the pain may also be worse first thing in the morning.
Other possible symptoms are:
clicking, popping, or grating sounds when move the jaw
trouble completely opening your jaw or an uncomfortable bite
headache
ear pain or earache.
The painful symptoms of TMJ can be similar to the symptoms of other conditions, such as ear problems. For this reason, you should see your healthcare provider about the pain.
How is it diagnosed?
Your healthcare provider will want to know when your jaw hurts and how long it has been hurting. He or she will ask if your jaw has been injured or if you have had dental work recently.
Your healthcare provider will examine your jaw for tenderness and check how it moves. An X-ray may be taken.
How is it treated?
To help relieve your symptoms:
Avoid overusing your jaw. Rest your jaw by eating only soft food. Do not chew gum or ice.
Try not to clench your jaw or grind your teeth. Your healthcare provider may recommend a bite block, a plastic mouthpiece that stops the teeth from grinding together. Bite blocks are usually worn only at night.
Apply a heating pad set at low for 20 minutes, 4 to 8 times a day.
Put a cloth-covered ice pack on your jaw for 20 minutes 4 to 8 times a day.
Ask your healthcare provider about taking an anti-inflammatory medicine, such as ibuprofen, to help the joint become less irritated. In some cases your provider may recommend a shot of steroid or cortisone in the joint to treat the inflammation.
Other treatments may include taking muscle relaxants for a few days, using relaxation techniques, and learning ways to have less stress. Your healthcare provider may refer you to a physical therapist for treatment, such as massage and exercises that gently stretch the muscles and help with relaxation. If your pain is clearly related to stress, counseling and medicine can help.
If there is a problem with the way your teeth fit together when you bite, you may need to see a dentist.
Surgery is rarely necessary. Before you have jaw surgery, get a second opinion, preferably from a healthcare provider who specializes in TMJ.
How can I help prevent TMJ?
Because the cause of TMJ is not known, doctors do not know how to prevent it. But the following may help:
Avoid overusing your jaw (for example, avoid chewing gum or ice).
Try not to grind your teeth.
See your dentist for treatment of teeth that are not aligned well.
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Comment by Miswanderlust
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Thanks so much for the info regarding disturbed sleep patterns!
Mis
Comment by katyzzz
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