Subduing the Stress Monster

I realize this is easier said than done. I also realize that not all stress is the same. That said, let me share a few thoughts on how we can tame the beast other than resorting to the instructions on the right.

First off, don't neglect your physical health. when life gets busy and tensions rise one of the first thing to fall by the wayside is healthy eating and regular exercise. If there is no time to cook, be smart. You can rush into a grocery store and grab a prepared salad or fruit cup just as quickly as stopping by one of the fast food joints to get a burger. Make sure to grab some fruit. They can be eaten on the go at any time, with no preparation. Keep a water bottle with you at all times.  Put one in your car or at work so that you are staying hydrated. At all costs stay away from the 'comfort foods.' It is not uncommon for the scale to go up commensurate with the stress level.

In regards to exercise, "make every step count" (see my previous post here).  Exercise stimulates your muscle enzymes to metabolize carbohydrates more efficiently. It also causes the release of specific hormones in the brain called endorphins. These neurotransmitters effects a feeling of well being and satisfaction. It is not unlike the emotions from eating chocolate, only it is achieved by much healthier means. This effect has been studied in a scientific trial of patients with anxiety. They were divided into two groups. The first group was given a commonly prescribed medicine called an SSRI. The group improved pretty much as expected. The unexpected result occurred with the second group. This group was given no medication but they patients were enrolled in an exercise program. They also improved and their improvement was to the same extent as the medication group. I remember watching an interview on the news some years ago. A couple was celebrating their 70th wedding anniversary. When asked what his secret of success was, the husband answered, "to be married this long, you need to be alive a long time. I attribute my longevity to advise I received when I was married. 'If you ever get angry at your wife, don't fight. Get up and go for a walk.' I am an example of the beneficial results of regular exercise!"

The next point to keep in mind is to prioritize. Much of life's stress comes from the feeling that there are not enough hours in the day. It is overwhelming to feel that we are not living up to expectations, whether they be set by someone else or by ourselves. What is the big picture?  Where do you want to be in 10 or 20 years?  How do you want to live?  Set intermediary goals that will help you achieve your
aspirations. Now, most importantly, make a list of all of the activities that make up your day. How do they help you achieve your goals?  Now prioritize them according to their usefulness. When we are actively working towards set goals we will have the feeling of accomplishment, which is very rewarding. The worries from our stress will change to the contentment of our progress.

Now going from the big picture to the little one. There are times that we "sweat the little stuff." sometimes the smallest thing can set us off. Telling someone to be patient and to relax doesn't really help. How can we defuse our temper when it threatens to flare?  One way is to anticipate stressful situations and plan in advance how we will react. We do much better when we are proactive rather than reactive.  A great way to physically calm down is to force ourselves to breath more slowly. Try it: breath in through your nose and out through your mouth. The act of slowing down our respirations increases the effect of the vagus nerve counteracting the adrenaline response. This will slow down our heart rate, improve the oxygen delivery to our whole body, resulting in calming down our physical body.  When that is under control, we can much more easily control our emotions as well.

This is by no means an exhaustive list but only a few of the weapons you can use to subdue the monster of stress that threatens to destroy your health.