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Stress Management (And we all need it)

What comes to mind when you hear of…WAR, Health Issues, Family Arguments, Relationship/ Marital Issues, Loss of Love Ones, Financial Pressure, Unemployment, Job Deadlines, Wedding Planning, Uncertainties of the Future…etc.? The list just goes on and on. So what do they have in common? STRESS…They are the potential unavoidable stressors in our lives. Unfortunately, many of us have already learned to accept stress as a normal part of our lives. However, there are easy, simple and effective ways that you can do to bring your stress under control.
 

Stress is not only viewed as a psychological problem, it is also viewed as a contributor to as many as 80% of all major physical illnesses, including cardiovascular disease, cancer, endocrine and metabolic disease, skin disorders, and infections. The initial stress response referred to as the Fight-or-Flight response triggers the pituitary gland to increase the production of adrenocorticotropic hormone (ACTH), which simulates the adrenals to release cortisone and cortisol hormones. The production of these adrenal hormones can lead to increased metabolism of proteins, fats and carbohydrates to produce the immediate energy that the body requires. In addition, the body under stress doesn’t allow the digestive system to be in the proper environment to absorb the ingested nutrients. As a result, the body becomes deficient in nutrients, which are essential for proper cellular and nervous system function.

Majority of the people can handle stress well due to the control mechanisms known as stress response in the body, which can counteract the everyday stressors of life. But under extreme, unusual, or long lasting stress, the stress response in the body is overwhelmed. In cases like these, physical signs of stress can be manifested as fatigue, chronic headaches, irritability, changes in appetite, memory loss, low self-esteem, withdrawal, tooth-grinding, cold hands, high blood pressure, shallow breathing, nervous twitches, lowered sexual drive, insomnia, and digestive disturbances.

Unfortunately, many people usually develop negative or destructive coping patterns such as dependence on drugs, alcohol, smoking, overeating, emotional outbursts, feelings of helplessness, and excessive behavior. To manage stress effectively, negative coping patterns should be replaced with more positive measures.

Now, can you identify with any physical signs of stress or the negative coping patterns in your daily life? And if so, don’t let that add to your stress. The following is a list of guidelines of positive stress management.

1. Identify, Eliminate or Reduce the sources of stress in life. This is the most important step as it can lead to choosing the appropriate therapy to cope with stress.

2. Techniques to calm the mind and promote positive mental attitude.

§ Diaphragmatic Breathing: Count to four as you inhale deeply then exhale on a count of four. Repeat this for 10-20 minutes in times of stress.

§ Progressive relaxation is a technique that involves tightening and relaxing the major muscle groups one at a time starting from head to toes. Repeat the sequence 2-3 times. This technique teaches awareness of relaxation sensation. For example: Squeeze hands for 5-8 sec, and then relax.

§ Meditation/ Prayer: This does not have to have a religious connotation. One can benefit from thinking pleasant thoughts or praying to a higher being for comfort. This can be done 5, 10, or 20 minutes twice a day.

§ Emotional Feedback Technique utilizes affirmation and a series of acupressure points to ease and remove the mind of stress. If interested, please call our offices for an appointment to learn this technique.

§ Baths: 15-20 minute evening bath with 1-2 cups of Epsom salt can relax the muscles.

§ Journal is a great way for writers to express their thoughts on paper.

3. Exercise/ yoga: Physical activity is a good stress reliever where it can diminish tension, depression, feelings of inadequacy and worries.

4. Sufficient Sleep: This is a time for the body to recuperate and regenerate.

5. Healthy Diet:

§ Eating whole foods and avoid processed foods. Whole foods are rich in vitamin and minerals while processed foods, such as refined carbohydrates, can create stress on the body.

§ Limit intake of caffeine since it can contribute to nervousness and disrupt sleep.

§ Avoid alcohol & tobacco: They may offer temporary relief from stress but do not address the issue.

6. Herbal & Nutrition to Support the Adrenals and Nervous System:

§ Herbs: Catnip, chamomile, hops, kava kava, oats, passionflower, skullcap, siberian ginseng and valerian. These nervine and adrenal support herbs can be steeped in hot water and drink throughout the day.

§ Nutrition: Vitamin C (3,000-10,000mg/day), pantothenic acid (100-500mg/day), vitamin B6 (50-100mg/day), zinc (20-30mg/day), and magnesium (250-500mg/day) support adrenal function. In addition, adrenal glandular works well in stimulating the adrenals.

There is an endless list of therapies to cope with stress. Not one therapy is better than the other. What matters is finding the one or a few that best fits you. As a reminder, these therapies should not replace your current medication, unless approved by your physician. If stress can’t be under control, it may be wise to call our offices so that we can better guide you to effective stress reduction therapies.