Coping With Stress
Everyday living exposes us to significant amounts of stress. Whether it be from getting our children off to school, meeting deadlines, studying for that final exam, or meeting the soon to be in-laws, stress seems to be everywhere. In her book Prescription for Nutritional Healing, Balch defines stress as any reaction to a physical, mental, social, or emotional stimulus that requires a response or alteration to the way we perform, think or feel. Stress can be either positive or negative.
Positive stress can be helpful because it may provide us with the motivation to set personal and professional goals, meet deadlines and give it our best effort. Negative stress, also known as distress, occurs when we are unable to balance the excessive demands that daily stressors place on our physical and mental well-being. Negative stress can have detrimental effects on our physical and emotional well-being.
Everyone responds to and deals with stress differently. Learning to identify and understand how each one of us reacts to stress will assist us in managing and minimizing the negative effects of this malady.
Stress and Health
There is a direct relationship between levels of stress and health. Researchers estimate that excessive levels of stress contribute to about 80% of major illnesses in certain individuals. Periods of prolonged stress can also accelerate the aging process. Most people associate increased stress with psychological reactions. However, stress can also manifest itself physically in our body. Some psychological symptoms include anxiety, defensiveness, problems concentrating, irritability, anger and frustration, self-criticism, feelings of helplessness, and depression. Some physical symptoms of stress include headaches, dry throat, grinding of teeth, allergies, poor sleep, backaches, upset stomach, and shortness of breath, fatigue, and frequent colds.
Managing Stress
Evaluate your daily routine and identify regular sources of stress. Eliminate as many bad habits as possible that currently keep you from having some time to yourself. Implement a plan that will allow for some flexibility but at the same time ensure that you are able to incorporate a stress management routine.
Manage your time wisely. It is important to maintain a realistic balance between work, personal and family time. Learn how to say no and mean it. Stay at home individuals must also take time away from daily chores and responsibilities for relaxing the body as well as the mind.
Physical and Mental Exercise a few times a week is very helpful. Consider some mild to moderate exercise such as a brief early morning walk or jog, swimming, or any other type of physical activity. Meditation, contemplation, imagery and breath work are just some of many proven effective techniques that can be added to one’s routine. Find something you find enjoyable so that you are motivated to do it on a regular basis. Check with your local community center for classes in yoga, meditation, self-hypnosis and other stress relieving activities.
Imagery is the use of your imagination to create or recreate pleasant and soothing experiences. By using all of your senses to imagine a serene and tranquil setting you are able to achieve a deeper state of relaxation. For example: Sit in a comfortable chair with your back straight and feet on the ground. Close your eyes while taking nice long deep breaths. Your belly should expand with every breath you take. Allow your mind to take you to the forest or any other relaxing place of your choice. Use all of your senses to be there. The sense of sight to enjoy the different variations of green in the foliage and vegetation that surrounds you. Image the birds singing and the soft gentle breeze gently caressing your face. Open your eyes and continue to take deep breaths. Notice any difference in your body? You are now ready to start your day. Initially, practice for a few minutes a day. As you become more comfortable and creative you will find yourself extending the time. This is a great way to start the day. There are many excellent books, CD’s and videos on relaxation techniques. You might want to try different techniques until you find the one that works best for you.
Breath Work includes the technique of using your breath to relax your mind as well as your body. By learning simple breathing techniques one can release stress and tension. When our body is under stress, we experience restricted breathing. When we learn how to breathe more effectively our body is better oxygenated and thus has more energy. It is well documented that emotional and physical states can be altered by changing the pattern of breathing.
Healthy Eating and healthy food do not mean dieting and tasteless food. Food should be savored and enjoyed. Treat yourself to tasty food and enjoy the experience. Your body and mind will thank you. Healthy food nourishes the body. Foods heavy on preservatives and additives are more difficult to digest. Limit the use of caffeine, nicotine and other stimulants. Microwave cooking should be used minimally and only to reheat food. The nutritional value of food is lost when it is exposed to the microwave.
Adequate Sleep is essential to mental, physical and spiritual well-being. A warm tub bath with your favorite bath salts and essential oils helps relax the body and mind to prepare you for a goodnights sleep. Adding 5 to 7 drops of lavender essential oil to ½ to 1 cup of sea salts to your bath water provides for a fragrant and relaxing bath. Warm water relaxes the muscles and encourages perspiration which helps remove toxins from the body. These toxins accumulate in the body as a result of unhealthy habits and stress. Soft and relaxing music are excellent additions to this luxurious ritual.
Even though stress has become a given of modern-day living, there are many easy, inexpensive and natural ways in which to counter its negative effects. Remember, managing stress is an individual process and varies from person to person. You will find that using any of these techniques or combining several to suit your needs will help you relax and give your body, mind and spirit a much-needed rest.