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Health: In Shape
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Stress can be an overwhelmingly powerful emotion. Ask anyone who’s ever experienced an anxiety attack while standing in line at the grocery store and they can quickly attest to the powerful punch that stress packs. Long-term stress can contribute to premature aging and medical conditions, including hypertension and digestive disorders. Unfortunately, the pressure to manage a family’s schedule and provide nurturing support for your family doesn’t always allow for time to nurture yourself. However, learning how to manage your stress and how your body reacts to stress can be helpful. A few simple steps can rejuvenate your entire body, help to manage your stress, and allow for time to explore how to reduce stressful triggers in your life. 1. Don’t make excuses: Stress can hide behind many different masks. “I didn’t sleep well because my spouse was snoring” and “I have a headache from the heat” are just a few common guises. Know some of the less recognized signs that you need to manage stress before it overtakes you. You may be surprised to discover that your stress is creeping into several aspects of life. Keep a sleep or headache log to identify patterns that may be stress related. Pay attention to your energy levels and ability to focus. 2. Know what face you’re putting forward: Stress can be evident in more than your lack of a smile. Being able to identify the physical signs that you’re too stressed will aid in managing your stress. Healthcare professionals, for example, caution that stress can be the cause of a fluctuation in your weight, brittle nails and poor posture. 3. Take a time out: Use a daily timeout to manage your stress with a moment to get in sync with your goals, feelings and concerns. Performing a chore does not fully promote the peace and relaxation needed to regenerate your body. Whether you read, soak in the tub or take a walk, make sure that what you’re doing is not one of the items on your “to-do” list. 4. Creating calm: Tranquil spaces and peaceful music create a serene environment, which promotes effective stress management. Dotting your house with potpourri, candles or oils scented with fresh and natural fragrances subtly help promote relaxation and a peaceful environment. Replicate the serenity experienced at a spa by spending time listening to a relaxation CD or indulging in an at-home paraffin wax treatment on your hands or feet. 5. Remember to breathe: For centuries, many Eastern cultures have realized the benefits of practicing proper breathing techniques as an effective tool to manage stress. According to Health and Fitness Consultant Sincere Hogan, 8 to 10 breaths a minute when you’re relaxed signifies normal, healthy breathing while 15 or more is the signal you are in stress mode. “To achieve 10 to 15 breaths, guide your breathing by focusing on long, complete exhales and your body will notice the difference,” teaches Hogan. 6. Meditate: Meditation is said to be one of the best anti-stress solutions. In his book “Meditation for Beginners,” author Jack Kornfield teaches that practicing meditation for as few as 10 minutes a day offers terrific opportunity to manage your stress. Attend a meditation class offered through the park district or at a local community college to garner some of the physical benefits that meditating offers, such as a lowered heart rate and lower blood pressure. For tips and techniques, contact The Meditation Society of America at meditationsociety.com. 7. Unplugged: Take a break from everything that “talks” at you. Unplug your television, computer, phones, etc. to create a peaceful change in your stressful routine. The change will free your mind from distractions and enable it to listen to itself. 8. Laughter really is great medicine: Those who aptly manage their stress recommend not taking life too seriously. Infuse laughter into your life and the lives of your family as often as possible. According to the Muscular Dystrophy Association, studies have shown laughter positively affects the immune system and increases the number and activity of T cells and natural killer cells, which attack viruses, foreign cells and cancer cells. 9. Solve your stress: It is important to understand that consistent worrying about a problem will not solve the problem. In fact, dwelling on it will only create more anxiety. Identify the source of your stress and work through it to find a resolution instead of generating more stress about the issue. Taking advantage of a variety of resources such as personal reflection, consulting professionals that specialize in modifying your specific issue, or talking to trusted friends and loved ones all guide you down the road to resolving a stressful situation. 10. Release yourself: Taking your stress with you to your son’s soccer game or out for a date with your partner defeats the purpose of attempting to relax. Although it may sound simple, allowing yourself the chance to release your stress isn’t always a natural action. Identify your preferred methods to release the tension and stress and capitalize on the peace those actions afford. For some going to the gym is a terrific stress reliever. For others, working out is just another chore that needs to be accomplished. Allocate time or activities that promote your ability to focus on your concerns and stressful situations as well as leaving your stress on a shelf. Gina Roberts-Grey writes about family, parenting and women’s issues. |
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