No More Stress Monthly

No More Stress Monthly

February, 2008

The No More Stress Monthly is a newsletter that provides featured articles on depression prevention, proper anxiety treatment techniques, reviews of natural depression treatments, interviews with psychologists, and information on both adult depression and teen depression, stress, and anxiety. The No More Stress Monthly is brought to you by Stress-Anxiety-Depression.org.

Tips For Reducing Stress

By Dr. Edward F. Group III, DC, ND, DACBN

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How do you handle stress? We all experience stressful situations in our lives, be they money troubles, cranky kids, or a difficultly at work. Sometimes, the stresses may seem overwhelming. When stress reaches this stage, it may begin to have a detrimental effect on our sleeping and eating patterns and our overall cognitive ability. Learning ways to reduce stress can help you cope more easily with stressful situations and protect your general health. Here are some techniques that will help you reduce the stress in your life.

Every Day Stress Reducers

  1. Eat Well: People who are stressed out are more likely to eat unhealthy foods and eat when they are not hungry. But this will only compound the feelings of stress. Your body will respond physically by developing an upset stomach and possibly a headache. And you will likely feel guilt and pressure in addition to the other feelings of stress that you are experiencing. Go out of your way to eat well, so that you can provide your body the nutrients and energy it needs to get through this stressful time.
  2. Exercise: Exercise can reduce stress, boost self-esteem, and allow you to be distracted from your stressors. Even as little as ten minutes a day can act as a powerful mood enhancer. If you are feeling stressed, make it a point to take a walk on your lunch break or park further away from the grocery store and walk in. Any amount of exercise you can work into you day will go a long way towards reducing your stress and improving your mood.
  3. Relaxation Techniques: If stress is a factor in your life, you’ll benefit from daily practice of relaxation techniques such as meditation, yoga, or breathing exercises. Meditation is a good way to consciously escape the stresses in your life and focus your mind. Yoga is a relaxing exercise method that utilizes gentle stretches and body positions that can reduce stress and release chemicals in your brain to improve mood. Breathing exercises are a good way to calm yourself when stress becomes overwhelming. Slow, deep, controlled breathing can calm both the mind and body. Alternative nostril breathing involves alternately pinching off one nostril between your fingers, and taking slow, controlled breaths using the other nostril. This technique is another good way to reduce stress and release tension.
  4. Make Time For Yourself: we often get stressed out by the overwhelming demands of others. Carve out a little time for something enjoyable, just for yourself. It doesn’t have to be time-consuming or expensive…take the long way home from work while you listen to a favorite CD, or spend a few extra minutes in the bathroom to rub your hands and feet with a good smelling lotion.
  5. Slow Down: Try to make a conscious effort to slow down as you go through your day. Eat, walk, work, and drive at a more relaxed pace.
  6. Prioritize Your Tasks: Stress can leave you feeling overwhelmed, disorganized and harried. And rushing from task to task will only exacerbate your worries. Take a few minutes while you shower or make your morning coffee to decide which tasks must be completed today and which of them you’ll tackle first. This is also a good time to think about whether or not you are taking on too many activities. Do you really need the extra money that working overtime allows? And do you really need to help plan every school event or fundraiser?
  7. Get Comfy: Wear the most comfortable and loose fitting clothes that your work or other activities will allow. And stick with comfortable footwear. You'll have a much easier time walking, working, and going about your day if you don't feel constrained by your clothing.
  8. Share Your Thoughts: Stay connected with friends and family who can help you work through your stress. Holding in your feelings or keeping your stress a secret may add to your stress and aggravate your symptoms. A support group is another good way to connect with people who understand your symptoms and can offer guidance on reducing your stress.

Occasional Stress Reducers

  1. Massage: A massage can do wonders to loosen tension within the muscles and calm the mind. You can get an occasional massage from a licensed professional who understands the pummeling, kneading, and rubbing techniques that can help reduce your stress. If you happen to have a close friend or loved one who would be willing to exchange daily amateur massages, you should consider yourself very lucky!
  2. Vacation or Retreat: You can't run away from your problems everyday, but sometimes a vacation or relaxing retreat is just the ticket to break the cycle of stress and anxiety and gain a new perspective on your situation.
  3. Splurge: Even if you’re living on a tight budget you can stash a side a little extra to purchase something that will help you feel less stressed. A new organizer notebook, a scented candle, or some healthy take-out dinner, could all be well worth the cost if they help you reduce stress and enjoy life!

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