Konakoğlu said, “Whatever the factor that causes stress is, the body always reacts to stress in the same way,” adding, “The brain prepares the body to be active in the face of stress. Therefore, conditions such as increased heart rate, blood pressure and respiratory rate, and slowed digestion occur. These are all normal and necessary reactions to survive and cope with what is seen as danger. If these are prolonged and become excessive, problems will begin and the balance of the body will be disturbed. If this situation is prolonged, stress-related diseases will occur.
“UNMANAGED STRESS PLAYS A NEGATIVE ROLE ON QUALITY OF LIFE”
Stating that some fatigue and increased activity are necessary and beneficial in order to be successful, Lecturer. See. Physiotherapist Gülşah Konakoğlu said, “However, if it is too much, it affects the performance negatively and the wear and tear becomes inevitable. “Unmanaged stress can weaken a person’s immune system functions, increase their vulnerability to chronic pain, lung cancer and cardiovascular disease, and negatively impact quality of life.”
“POOR SLEEP CAUSES INCREASE FAILURE AND IRRITATION”
Emphasizing the importance of stress management in the preparation process for the university exam, Konakoğlu used the following statements:
“In stress management, it is extremely important to pay attention to sleep hygiene as well as breathing control and relaxation exercises. Poor sleep causes increased fatigue and irritability. In sleep disorders, solutions are produced for the problem. These solutions include using supportive mattresses and pillows, regulating bedtime, light music, warm bath/shower, relaxation exercises, discontinuing caffeinated beverages such as tea/coffee, stimuli such as alcohol/cigarettes at least 2-3 hours before bedtime, television/smoking in the bedroom. It is the elimination of stimuli such as a computer and the use of blackout curtains.”
PERFORM THESE MOVEMENTS
Sharing details about the exercises, Konakoğlu said:
“Relaxation is the process of making the body rest, mentally and physically strengthening and energizing. At the same time, the physiological effect of relaxation is in the opposite direction to the body’s response to stress. The person under extreme stress pulls the chin down, tilts the head forward, tightens the shoulders by pulling them up towards the ears, keeps the arms close to the rib cage and rigidly, elbows and trunk bent. hands are fisted or making a repetitive motion. Relaxation programs should be geared towards changing this characteristic pattern.”
Konakoğlu said, “For respiratory control, it is necessary to normalize the breathing rate and depth by exhaling the breath taken in one unit of time through the nose in 2 units of time,” and said, “There are various physical methods we use in relaxation training. The relaxation training I would recommend is one of them. It can be done on the back on a hard surface, with eyes closed. You should not hold your breath during the movements, the tongue should be loose in the mouth so that it does not press against the palate. He can do each move in sequence, as many times as he wants and then move on to the next. Starting from the shoulders, he pushes his shoulders towards his feet and relaxes. Then he bends and unbends his elbows as many times as he wishes. He stretches his fingers and lets go. Turns her hips outward and releases them. He moves and releases his knees until they relax. It pushes the toes down and relaxes. It transfers the air from the nose to the chest, transfers the air from the chest to the diaphragm, and then exhales. He presses his body to the ground and relaxes. He presses his head against the pillow and relaxes.
Konakoğlu underlined that the room should be quiet, well ventilated, suitable temperature and slightly darkened during the exercises, and warned that the person should take off the tight clothes and be completely comfortable.