Thursday, January 21, 2016

Scottsdale Chiropractor Reviews January 2016

Patient Forms
Upon entering our office, our receptionist will  welcome you as a member of our family.  
We will request that you complete our  patient forms located in the New Patient Center. 
This paperwork provides us with your health history and information on your condition.


Consultation
Next, you will have a consultation with Dr.. Evan Price to discuss your health-related 
problems, concerns, and potential treatment options. This initial visit is designed for 
Dr. Evan Price to learn more about you, your condition, and  expectations to determine 
how chiropractic care can meet your goals.


Examination
After your consultation, Dr. Evan Price will perform a complete chiropractic examination 
testing your reflexes and flexibility. Other standard neurological, orthopedic, postural, 
and physical tests will be performed as well. However, nothing  will be done in our 
office  without your consent.


X-Ray Studies
Depending on your specific condition, we may take X-rays as well. X-rays help us 
develop  the most effective treatment plan for you, and alert us of  any serious 
spinal conditions. Most people are amazed once they see their X-rays up close. 
In some cases, they can even identify their misalignments and degeneration themselves.


Report of Findings
Once the information is collected  and examinations are performed, Dr. Evan Price 
will give you a detailed report of all findings and answer any questions including: 
1.     How can you help me?
2.     How often do I need to come in?
3.     What  will  my treatment  cost?
After reviewing your health history,  goals, and examining your spine and X-rays, 
Dr. Evan Price will discuss recommendations and notify you if  your condition 
requires care with other providers.   Dr. Evan Price  will  provide the best  
treatment and  wellness program for your needs.


Treatment
 At the conclusion of this initial  appointment, you can choose to  experience 
your first treatment. This may include spinal adjustments, physical therapy, 
and/or soft tissue massage.  Treatment is interactive, so  you can express 
concerns about the different styles of treatment  anytime.


Wellness Program
Prior to leaving, the doctor will suggest a  wellness program  to incorporate 
outside of treatment.  
If you are in pain when you first come into our office
this may include: ice or heat application instructions, certain activities or
positions to avoid, and at home exercises and/or stretches.  
If you desire, 
our wellness team will work with you also to create healthy habits and 
routines for your lifestyle.  Every person is unique, therefore everyone 
requires a  customized wellness plan.  
The purpose  of our wellness program
is for   you  to achieve good spinal alignment, have a  healthy diet, exercise, 
and maintain a positive mental state. 
Tags; scottsdale chiropractors, scottsdale chiropractic, scottsdale chiropractor, scottsdale physical therapy, dr. evan price, evan price, scottsdale chiropractor reviews 85250, scottsdale chiropractor reviews 85251, scottsdale chiropractor reviews 85252, scottsdale chiropractor reviews, scottsdale chiropractic reviews, scottsdale chiropractors reviews, scottsdale chiropractor directory, scottsdale physical therapy reviews, scottsdale physical therapy directory, scottsdale chiropractor reviews 85253, scottsdale chiropractor reviews 85254, scottsdale chiropractor reviews 85260, 85255, 85256, 85257, 85256, 85259, chiropractor, chiropractic, chiropractors, physical therapy scottsdale auto accidents, scottsdale sports injuries, scottsdale car accidents, scottsdale work accidents, scottsdale work injuries, phoenix chiropractors, phoenix chiropractor, phoenix work injuries, phoenix sports injuries, phoenix physical therapy, phoenix chiropractic, paradise valley chiropractic, paradise valley chiropractors, paradise valley chiropractor, north scottsdale chiropractors, south scottsdale chiropractors, chiropractors 85251, chiropractors 85252, chiropractors 85253, chiropractors 85254, chiropractors 85255, chiropractors 85256, chiropractors 85257, chiropractors 85258, chiropractors 85259, chiropractors 85260, chiropractic 85250, chiropractic 85251, chiropractic 85252, chiropractic 85253, chiropractic 85254, chiropractic 85255, chiropractic 85256, chiropractic 85257, chiropractic 85258, chiropractic 85259, chiropractic 85260, my chiropractor, myscottsdalechiropractor, thescottsdalechiropractor. scottsdale spinal care, scottsdale chiropractor health, scottsdale chiropractic clinic, scottsdale chiropractors health, scottsdale chiropractic health, north scottsdale chiropractor, north scottsdale chiropractic, north scottsdale physical therapy, south scottsdale chiropractic, southscottsdalechiropractic.com, south scottsdale chiropractors, south scottsdale chiropractor, south scottsdale physical therapy, scottsdale family chiropractic, scottsdale family chiropractor, scottsdale family chiropractors, scottsdale emergency chiropractors, scottsdale emergency chiropractor, az auto accident chiropractors, az auto accident chiropractor, az auto accident physical therapy, arizona auto accident therapy, scottsdale work accidents, scottsdale sport injury chiropractor, scottsdale sport injuries chiropractor, scottsdale sport injury chiropractic, price chiropractic scottsdale, price chiropractor scottsdale, physical therapy scottsdale, scottsdale injury rehab, scottsdale auto accident rehab, scottsdale car accident rehab, scottsdale car accident therapy, scottsdale car accident chiropractor, scottsdale car accident chiropractors, scottsdale car accident chiropractic, scottsdale car accident physical therapy.

Tagged; Scottsdale Chiropractors

Patient Forms
Upon entering our office, our receptionist will  welcome you as a member of our family.  
We will request that you complete our  patient forms located in the New Patient Center. 
This paperwork provides us with your health history and information on your condition.


Consultation
Next, you will have a consultation with Dr.. Evan Price to discuss your health-related 
problems, concerns, and potential treatment options. This initial visit is designed for 
Dr. Evan Price to learn more about you, your condition, and  expectations to determine 
how chiropractic care can meet your goals.


Examination
After your consultation, Dr. Evan Price will perform a complete chiropractic examination 
testing your reflexes and flexibility. Other standard neurological, orthopedic, postural, 
and physical tests will be performed as well. However, nothing  will be done in our 
office  without your consent.


X-Ray Studies
Depending on your specific condition, we may take X-rays as well. X-rays help us 
develop  the most effective treatment plan for you, and alert us of  any serious 
spinal conditions. Most people are amazed once they see their X-rays up close. 
In some cases, they can even identify their misalignments and degeneration themselves.


Report of Findings
Once the information is collected  and examinations are performed, Dr. Evan Price 
will give you a detailed report of all findings and answer any questions including: 
1.     How can you help me?
2.     How often do I need to come in?
3.     What  will  my treatment  cost?
After reviewing your health history,  goals, and examining your spine and X-rays, 
Dr. Evan Price will discuss recommendations and notify you if  your condition 
requires care with other providers.   Dr. Evan Price  will  provide the best  
treatment and  wellness program for your needs.


Treatment
 At the conclusion of this initial  appointment, you can choose to  experience 
your first treatment. This may include spinal adjustments, physical therapy, 
and/or soft tissue massage.  Treatment is interactive, so  you can express 
concerns about the different styles of treatment  anytime.


Wellness Program

Prior to leaving, the doctor will suggest a  wellness program  to incorporate 
outside of treatment.  
If you are in pain when you first come into our office
this may include: ice or heat application instructions, certain activities or
positions to avoid, and at home exercises and/or stretches.  
If you desire, 
our wellness team will work with you also to create healthy habits and 
routines for your lifestyle.  Every person is unique, therefore everyone 
requires a  customized wellness plan.  
The purpose  of our wellness program
is for   you  to achieve good spinal alignment, have a  healthy diet, exercise, 
and maintain a positive mental state.






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Patient Forms
Upon entering our office, our receptionist will  welcome you as a member of our family.  
We will request that you complete our  patient forms located in the New Patient Center. 
This paperwork provides us with your health history and information on your condition.


Consultation
Next, you will have a consultation with Dr.. Evan Price to discuss your health-related 
problems, concerns, and potential treatment options. This initial visit is designed for 
Dr. Evan Price to learn more about you, your condition, and  expectations to determine 
how chiropractic care can meet your goals.


Examination
After your consultation, Dr. Evan Price will perform a complete chiropractic examination 
testing your reflexes and flexibility. Other standard neurological, orthopedic, postural, 
and physical tests will be performed as well. However, nothing  will be done in our 
office  without your consent.


X-Ray Studies
Depending on your specific condition, we may take X-rays as well. X-rays help us 
develop  the most effective treatment plan for you, and alert us of  any serious 
spinal conditions. Most people are amazed once they see their X-rays up close. 
In some cases, they can even identify their misalignments and degeneration themselves.


Report of Findings
Once the information is collected  and examinations are performed, Dr. Evan Price 
will give you a detailed report of all findings and answer any questions including: 
1.     How can you help me?
2.     How often do I need to come in?
3.     What  will  my treatment  cost?
After reviewing your health history,  goals, and examining your spine and X-rays, 
Dr. Evan Price will discuss recommendations and notify you if  your condition 
requires care with other providers.   Dr. Evan Price  will  provide the best  
treatment and  wellness program for your needs.


Treatment
 At the conclusion of this initial  appointment, you can choose to  experience 
your first treatment. This may include spinal adjustments, physical therapy, 
and/or soft tissue massage.  Treatment is interactive, so  you can express 
concerns about the different styles of treatment  anytime.


Wellness Program
Prior to leaving, the doctor will suggest a  wellness program  to incorporate 
outside of treatment.  
If you are in pain when you first come into our office
this may include: ice or heat application instructions, certain activities or
positions to avoid, and at home exercises and/or stretches.  
If you desire, 
our wellness team will work with you also to create healthy habits and 
routines for your lifestyle.  Every person is unique, therefore everyone 
requires a  customized wellness plan.  
The purpose  of our wellness program
is for   you  to achieve good spinal alignment, have a  healthy diet, exercise, 
and maintain a positive mental state. 
Tags; scottsdale chiropractors, scottsdale chiropractic, scottsdale chiropractor, scottsdale physical therapy, dr. evan price, evan price, scottsdale chiropractor reviews 85250, scottsdale chiropractor reviews 85251, scottsdale chiropractor reviews 85252, scottsdale chiropractor reviews, scottsdale chiropractic reviews, scottsdale chiropractors reviews, scottsdale chiropractor directory, scottsdale physical therapy reviews, scottsdale physical therapy directory, scottsdale chiropractor reviews 85253, scottsdale chiropractor reviews 85254, scottsdale chiropractor reviews 85260, 85255, 85256, 85257, 85256, 85259, chiropractor, chiropractic, chiropractors, physical therapy scottsdale auto accidents, scottsdale sports injuries, scottsdale car accidents, scottsdale work accidents, scottsdale work injuries, phoenix chiropractors, phoenix chiropractor, phoenix work injuries, phoenix sports injuries, phoenix physical therapy, phoenix chiropractic, paradise valley chiropractic, paradise valley chiropractors, paradise valley chiropractor, north scottsdale chiropractors, south scottsdale chiropractors, chiropractors 85251, chiropractors 85252, chiropractors 85253, chiropractors 85254, chiropractors 85255, chiropractors 85256, chiropractors 85257, chiropractors 85258, chiropractors 85259, chiropractors 85260, chiropractic 85250, chiropractic 85251, chiropractic 85252, chiropractic 85253, chiropractic 85254, chiropractic 85255, chiropractic 85256, chiropractic 85257, chiropractic 85258, chiropractic 85259, chiropractic 85260, my chiropractor, myscottsdalechiropractor, thescottsdalechiropractor. scottsdale spinal care, scottsdale chiropractor health, scottsdale chiropractic clinic, scottsdale chiropractors health, scottsdale chiropractic health, north scottsdale chiropractor, north scottsdale chiropractic, north scottsdale physical therapy, south scottsdale chiropractic, southscottsdalechiropractic.com, south scottsdale chiropractors, south scottsdale chiropractor, south scottsdale physical therapy, scottsdale family chiropractic, scottsdale family chiropractor, scottsdale family chiropractors, scottsdale emergency chiropractors, scottsdale emergency chiropractor, az auto accident chiropractors, az auto accident chiropractor, az auto accident physical therapy, arizona auto accident therapy, scottsdale work accidents, scottsdale sport injury chiropractor, scottsdale sport injuries chiropractor, scottsdale sport injury chiropractic, price chiropractic scottsdale, price chiropractor scottsdale, physical therapy scottsdale, scottsdale injury rehab, scottsdale auto accident rehab, scottsdale car accident rehab, scottsdale car accident therapy, scottsdale car accident chiropractor, scottsdale car accident chiropractors, scottsdale car accident chiropractic, scottsdale car accident physical therapy, phoenix physical therapy reviews, scottsdale chiropractic videos, scottsdale chiropractors videos,

Friday, October 3, 2014

Scottsdale Chiropractic Work Injury Assistance

  Scottsdale Chiropractor | Price Chiropractic | Dr. Evan Price



Dr. Evan Price is a Chiropractor serving Scottsdale, Az for over 15 years. 7620 E. Indian School Rd. #114 Scottsdale, AZ 85251 (480) 947-3979


Scottsdale Chiropractor | Price Chiropractic | Dr. Evan Price





Dr. Evan Price is a Chiropractor serving Scottsdale, Az for over 15 years. 7620 E. Indian School Rd. #114 Scottsdale, AZ 85251 (480) 947-3979



Auto Accidents

caraccident
Numerous studies have shown that years after whiplash victims settle their insurance claims, roughly half of them state that they still suffer with symptoms from their injuries.
If you have been involved in a car accident, whiplash injuries need to be taken very seriously. Because symptoms of a whiplash injury can take weeks or months to manifest, it is easy to be fooled into thinking that you are not as injured as you really are.
Too often people don't seek treatment following a car accident because they don't feel hurt. By far, the most common injury to the neck is a whiplash injury.Whiplash is caused by a sudden movement of the head, either backward, forward, or sideways, that results in the damage to the supporting muscles, ligaments and other connective tissues in the neck and upper back.
Unfortunately, by the time more serious complications develop, some of the damage from the injury may have become permanent.Numerous studies have shown that years after whiplash victims settle their insurance claims, roughly half of them state that they still suffer with symptoms from their injuries. If you have been in a motor vehicle or any other kind of accident, don't assume that you escaped injury if you are not currently in pain. Contact us today!

Slipped Disc


Slipped Disc
Discs do not actually "slip".  Rather, they may herniate or bulge outward.  A herniation is a displaced fragment of the center part of the disc.
You may have heard the term "slipped disc" used to describe a low back injury.  Discs do not actually "slip".  Rather, they may herniate or bulge out from between the bones.  A herniation is a displaced fragment of the center part or nucleus of the disc that is pushed through a tear in the outer layer or annulus of the disc.  Pain results when irritating substances are released from this tear and also if the fragment touches or compresses a nearby nerve.  Disc herniation has some similarities to degenerative disc disease and discs that herniate are often in an early stage of degeneration.  Herniated discs are common in the low back or lumbar spine.

What causes discs to herniate?

Many factors decrease the strength and resiliency of the disc and increase the risk of disc herniation.  Life style choices such as smoking, lack of regular exercise, and inadequate nutrition contribute to poor disc health.  Poor posture, daily wear and tear, injury or trauma, and incorrect lifting or twisting further stress the disc. If the disc is already weakened, it may herniate with a single movement or strain such as coughing or bending to pick up a pencil.

How do I know if I have a disc herniation?

Herniated discs are most likely to affect people between the ages of 30 and 40.  Disc herniations may be present without causing pain.  The most common symptom will be pain in the area of the herniation that may radiate across the hips or into the buttocks.  You may also experience numbness or pain radiating down your leg to the ankle or foot.  If the herniation is large enough, you may notice weakness with extension of your big toe and you may be unable to walk on your toes or heels.  In severe cases of lumbar disc herniation, you may experience changes in your bowel or bladder function and may have difficulty with sexual function.

How is a disc herniation treated?

Mild to moderate disc herniations can usually be treated conservatively with stretching, exercise therapy and chiropractic care.  More advanced cases will often require some form of spinal decompression, such as traction or mechanical decompression, in conjuction with chiropractic care. 
Occasionally, a herniation may be severe enough to warrant surgical intervention.  These cases are usually reserved as a last resort when other forms of therapy have failed to relieve pain, or if there is significant compression of the spinal cord or nerves.

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Friday, September 26, 2014

Scottsdale Chiropractors | http://PriceChiropractiic.com Post 2



Scottsdale Chiropractors  | http://PriceChiropractiic.com


Price Chiropractic

www.pricechiropractic.com
4.9
9 Google reviews · Google+ page


7620 E Indian School Rd
Scottsdale, AZ
(480) 947-3979
Contact Information
Map of the business location
7620 E Indian School Rd Scottsdale, AZ 85251
(480) 947-3979pricechiropractic.com
Acupuncture Clinic, ChiropractorToday 9:00 am – 6:00 pm
Your Activity
You
reviewed 3 years ago
I came to Dr. Price initially for shoulder and neck pain, which was caused by stress and holding children. The pain had been going on for about 4 years. It was hard to drive or to sleep. Dr. Price is very knowledgeable, adjusts very well, very kind and helpful. I now have very little pain, and I have much better sleep. Melissa P. 6-19-11
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People talk about auto accidentslower back pain,pain managementsports injuries and headaches
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Matthew Swain's profile photo
Matthew Swain
a year ago
Excellent Chiropractic service ! No stress visit, with excellent results for my neck pain. I would highly recommend Dr. Price to anyone who is looking for a professional, experienced, EFFECTIVE Chiropractor in the Scottsdale area. Matt Swain

Mary Sherman
2 years ago
I have had slight back pain ongoing for several years now and chose to see Dr. Price seeking help. Since I have seen him I am in a lot less pain and am much more comfortable. I highly recommend seeing him for any type of treatment you might need. He is a great doctor, does very well at all of his treatments, and is as friendly as can be!

A Google User
3 years ago
Dr. Price is amazing! He is very professional and listens to your concerns. I feel great after adjustments. He was especially helpful following the birth of my daughter. I developed post hypertension following my pregnancy and he helped me with this. I highly recommend Dr. Price. My husband has chronic back pain and Dr. Price was really the only Dr. who was able to diagnose early stages of arthritis and is working with him to prevent further damage to his lower back. He was able to test his nerve endings with a special machine in his office (I have never seen any chiropractor in AZ with this machine) which told him which nerve endings were damaged. Thanks to Dr. Price- he has reduced the pain and is preventing further damage. Our family highly recommends Dr. Price for your family. Our entire family sees him! Kathy & Brennan Johnson
• • •
A Google User
3 years ago
DOC PRICE IS THE BEST! After working years in construction my lower back sometimes does not want to get out of bed with the rest of me. After a couple of treatmeants with Doc. Price, I feel awesome. He is super friendly, really understands his business and gets me in and out of his office ASAP. Thanks Again Doc. Price! John M.
Peggy Summers's profile photo
Peggy Summers
a year ago
I went to Dr. Price because of neck and back pain from an auto accident. A few treatments later and I was able to return to work with no pain. Thank you Dr. Price ! Peggy Summers

A Google User
2 years ago
I was having neck pain because I was rear ended while driving my car on the freeway. I had immediate pain after the accident. It was very difficult for me to even go to work. Dr. Price's treatments relieved the pain and made it very comfortable to work again. I know that the good chiropractic treatments of Dr. Price works ! Heather C. 5/2/2012
A Google User
2 years ago
I sought treatment from Dr. Price because my lower back had been painful for several months. I received almost immediate improvement, and it was great to be pain free. Before, I could not go a day without pain. Thank you Dr. Price ! Dr. Price was very nice, and explained everything very well. Thanks again, Dr. Price. Tammy Wong
A Google User
3 years ago
The back pain that I had turned out to be hodgekins lymphoma cancer stage 4, and Dr. Price saved my life by sending me immediately to the hospital. I came to Dr. Price during Chemo treatments and his great chiropractic care helped me physically, and emotionally. I never became ill and my immune system is in great shape. I strongly encourage everyone to see Dr. Price if you have any health problems, not just back pain. Chiropractic is healing ! Julie Whitten


Stress
Modern life is full of pressure, stress and frustration. Worrying about your job security, being overworked, driving in rush-hour traffic, and arguing with your spouse, all create stress.
Modern life is full of pressure, stress and frustration.  Worrying about your job security, being overworked, driving in rush-hour traffic, arguing with your spouse - all these create stress. According to a recent survey by the American Psychology Association, fifty-four percent of Americans are concerned about the level of stress in their everyday lives and two-thirds of Americans say they are likely to seek help for stress.
You may feel physical stress as the result of too much to do, not enough sleep, a poor diet or the effects of an illness. Stress can also be mental: when you worry about money, a loved one's illness, retirement, or experience an emotionally devastating event, such as the death of a spouse or being fired from work.
However, much of our stress comes from less dramatic everyday responsibilities. Obligations and pressures which are both physical and mental are not always obvious to us. In response to these daily strains your body automatically increases blood pressure, heart rate, respiration, metabolism, and blood flow to your muscles. This response is intended to help your body react quickly and effectively to a high-pressure situation.

The Stress Response

Often referred to as the "fight-or-flight" reaction, the stress response occurs automatically when you feel threatened.  Your body's fight-or-flight reaction has strong biological roots.  It's there for self-preservation. This reaction gave early humans the energy to fight aggressors or run from predators and was important to help the human species survive.  But today, instead of protecting you, it may have the opposite effect.  If you are constantly stressed you may actually be more vulnerable to life-threatening health problems.
Any sort of change in life can make you feel stressed, even good change.  It's not just the change or event itself, but also how you react to it that matters.  What may be stressful is different for each person.  For example, one person may not feel stressed by retiring from work, while another may feel stressed. 

How stress affects your body

When you experience stress, your pituitary gland responds by increasing the release of a hormone called adrenocorticotropic hormone (ACTH). When the pituitary sends out this burst of ACTH, it's like an alarm system going off deep inside your brain.  This alarm tells your adrenal glands, situated atop your kidneys, to release a flood of stress hormones into your bloodstream, including cortisol and adrenaline.  These stress hormones cause a whole series of physiological changes in your body, such as increasing your heart rate and blood pressure, shutting down your digestive system, and altering your immune system.  Once the perceived threat is gone, the levels of cortisol and adrenaline in your bloodstream decline, and your heart rate and blood pressure and all of your other body functions return to normal. 

In response to stress your body automatically increases blood pressure, heart rate, respiration, metabolism, and blood flow to your muscles. This response is intended to help your body react quickly and effectively to a high-pressure situation.
If stressful situations pile up one after another, your body has no chance to recover. This long-term activation of the stress-response system can disrupt almost all your body's processes.  Some of the most common physical responses to chronic stress are experienced in the digestive system.  For example, stomach aches or diarrhea are very common when you're stressed. This happens because stress hormones slow the release of stomach acid and the emptying of the stomach. The same hormones also stimulate the colon, which speeds the passage of its contents.
Chronic stress tends to dampen your immune system as well, making you more susceptible to colds and other infections. Typically, your immune system responds to infection by releasing several substances that cause inflammation.  Chronic systemic inflammation contributes to the development of many degenerative diseases.
 Stress has been linked with the nervous system as well, since it can lead to depression, anxiety, panic attacks and dementia. Over time, the chronic release of cortisol can cause damage to several structures in the brain.  Excessive amounts of cortisol can also cause sleep disturbances and a loss of sex drive. The cardiovascular system is also affected by stress because there may be an  increase in both heart rate and blood pressure, which may lead to heart attacks or strokes.
    Exactly how you react to a specific stressor may be completely different from anyone else.  Some people are naturally laid-back about almost everything, while others react strongly at the slightest hint of stress.  If you have had any of the following conditions, it may be a sign that you are suffering from stress: Anxiety, Insomnia, back pain, relationship problems, constipation, shortness of breath, depression, stiff neck, fatigue, upset stomach, and  weight gain or loss. 
      After decades of research, it is clear that the negative effects associated with stress are real.  Although you may not always be able to avoid stressful situations, there are a number of things that you can do to reduce the effect that stress has on your body.  The first is relaxation. Learning to relax doesn't have to be difficult. Here are some simple techniques to help get you started on your way to tranquility.

      Relaxed breathing

      Have you ever noticed how you breathe when you're stressed? Stress typically causes rapid, shallow breathing. This kind of breathing sustains other aspects of the stress response, such as rapid heart rate and perspiration. If you can get control of your breathing, the spiraling effects of acute stress will automatically become less intense. Relaxed breathing, also called diaphragmatic breathing, can help you.
      Practice this basic technique twice a day, every day, and whenever you feel tense. Follow these steps:
      • Inhale. With your mouth closed and your shoulders relaxed, inhale as slowly and deeply as you can to the count of six. As you do that, push your stomach out. Allow the air to fill your diaphragm.
      • Hold. Keep the air in your lungs as you slowly count to four.
      • Exhale. Release the air through your mouth as you slowly count to six.
      • Repeat. Complete the inhale-hold-exhale cycle three to five times.

      Progressive muscle relaxation

      The goal of progressive muscle relaxation is to reduce the tension in your muscles. First, find a quiet place where you'll be free from interruption. Loosen tight clothing and remove your glasses or contacts if you'd like.
      Tense each muscle group for at least five seconds and then relax for at least 30 seconds. Repeat before moving to the next muscle group.
      • Upper part of your face. Lift your eyebrows toward the ceiling, feeling the tension in your forehead and scalp. Relax. Repeat.
      • Central part of your face. Squint your eyes tightly and wrinkle your nose and mouth, feeling the tension in the center of your face. Relax. Repeat.
      • Lower part of your face. Clench your teeth and pull back the corners of your mouth toward your ears. Show your teeth like a snarling dog. Relax. Repeat.
      • Neck. Gently touch your chin to your chest. Feel the pull in the back of your neck as it spreads into your head. Relax. Repeat.
      • Shoulders. Pull your shoulders up toward your ears, feeling the tension in your shoulders, head, neck and upper back. Relax. Repeat.
      • Upper arms. Pull your arms back and press your elbows in toward the sides of your body. Try not to tense your lower arms. Feel the tension in your arms, shoulders and into your back. Relax. Repeat.
      • Hands and lower arms. Make a tight fist and pull up your wrists. Feel the tension in your hands, knuckles and lower arms. Relax. Repeat.
      • Chest, shoulders and upper back. Pull your shoulders back as if you're trying to make your shoulder blades touch. Relax. Repeat.
      • Stomach. Pull your stomach in toward your spine, tightening your abdominal muscles. Relax. Repeat.
      • Upper legs. Squeeze your knees together and lift your legs up off the chair or from wherever you're relaxing. Feel the tension in your thighs. Relax. Repeat.
      • Lower legs. Raise your feet toward the ceiling while flexing them toward your body. Feel the tension in your calves. Relax. Repeat.
      • Feet. Turn your feet inward and curl your toes up and out. Relax. Repeat.
      Perform progressive muscle relaxation at least once or twice each day to get the maximum benefit. Each session should last about 10 minutes.

      Listen to soothing sounds

       If you have about 10 minutes and a quiet room, you can take a mental vacation almost anytime. Consider these two types of relaxation CDs or tapes to help you unwind, rest your mind or take a visual journey to a peaceful place.
      • Spoken word. These CDs use spoken suggestions to guide your meditation, educate you on stress reduction or take you on an imaginary visual journey to a peaceful place.
      • Soothing music or nature sounds. Music has the power to affect your thoughts and feelings. Soft, soothing music can help you relax and lower your stress level.
      No one CD works for everyone, so try several CDs to find which works best for you. When possible, listen to samples in the store. Consider asking your friends or a trusted professional for recommendations.

      Exercise

      Exercise is a good way to deal with stress because it is a healthy way to relieve your pent-up energy and tension. It also helps you get in better shape, which makes you feel better overall.  By getting physically active, you can decrease your levels of anxiety and stress and elevate your moods.  Numerous studies have shown that people who begin exercise programs, either at home or at work, demonstrate a marked improvement in their ability to concentrate, are able to sleep better, suffer from fewer illnesses, suffer from less pain and report a much higher quality of life than those who do not exercise.  This is even true of people who had not begun an exercise program until they were in their 40s, 50s, 60s or even 70s.  So if you want to feel better and improve your quality of life, get act

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