October 2005
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.
The Stress Test
Stress happens. It’s a normal part of daily life. It’s not the stress, itself, but rather how we react to and manage stress that dictates the toll that it takes us. Overwhelming amounts of stress can lead to back pain, headaches, raised blood pressure, indigestion, sweating, palpitations, irritability, and anxiety. It can also contribute to the development of diseases such as cold sores, ulcers, and heart disease.
Are you feeling stressed out? Take the following test to see if stress is causing you problems and if so, read on to learn how to manage the stress in your life.
The Stress Test
- Do you try to do everything yourself, and feel overwhelmed when you can’t?
- Are you exhausted?
- Do you avoid exercise?
- Are you often irritated at yourself and others?
- Do your those close to you often tell you that you often make a “big deal” of things?
- Do you tend to “bottle up” your emotions, keeping everything inside?
- Do you have difficulty falling and staying asleep at night?
- Do you feel unable to handle all of the tasks that you have to accomplish on a daily basis?
- Do you feel like your way is the only right way to accomplish something?
- Do you spend a lot of time complaining about yourself, others, or events from your past?
- Do you set unrealistic goals for yourself and for others?
- Do you frequently procrastinate big projects or decisions?
- Do you eat an unhealthy diet?
- Do you have difficulty making decisions?
- Do you lose control of your emotions or “blow up” easily?
- Do you often fail to see humor in situations that most other people find funny?
- Do you frequently feel disorganized and harried?
- Do you avoid making positive connections with friends, family members, and co-workers?
- Do you frequently get angry when kept waiting?
- Are you depressed or anxious?
If you answered yes to one or more of the above questions, you may be having trouble handling the volume of stress occurring in your life. There may be no way to prevent stress completely, but you can learn ways to manage and alleviate stress so that it does not take over your life. Here are a few techniques that you can use to relieve stress.
Stress Management Techniques
- Physical Exercises: Yoga, relaxation techniques, pilates, dance therapy, and exercise in general help to relive excess buildup of stress hormones in the body and help to promote relaxation of the nervous system. Physical exercises also helps to integrate the mind and body, relieve muscle tension, and improve overall physical function.
- Mental Exercises: Meditation, guided imagery, art, music, even just a good jigsaw puzzle are all useful mental exercises to reduce stress and promote relaxation.
- Relaxation Techniques: Slow, diaphragmatic breathing and conscious muscle relaxation can help to manage stress by calming the body and clearing the mind of stressors.
- Social Supports: Sometimes, all it takes to relieve stress the in your life is talking about the stressor with a close friend or family member. Pet therapy has also been reported to relieve stress.
- Dietary Changes: Stress suppresses the immune system and can cause or aggravate conditions such as heart disease and stomach ulcers. Dietary changes, like reducing coffee and other caffeinated beverages can reduce the jitteriness, restlessness, anxiety, and insomnia that might magnify the effects of stress. Also whole grains promote production of the brain neurotransmitter serotonin for a greater sense of well being.
- Supplements: There are many natural supplements that can be used to boost the mood and help you relax. St. John’s Wort, SAM-E, Lithium Orotate and marijuana are all useful in relieving stress. Certain herbs known as adaptogens are also popular options. These include Siberian ginseng (Eleutherococcus senticosus), ginseng (Panax ginseng), wild yam (Dioscorea villosa), borage (Borago officinalis), licorice (Glycyrrhiza glabra), chamomile (Chamaemelum nobile), milk thistle (Silybum marianum), and nettle (Urtica dioica).
- Aromatherapy: Essential oils of lavender, chamomile, geranium, rose, neroli, sweet marjoram, and ylang-ylang are commonly recommended for stress relief. They help to reduce anxiety and tension and can be used during a massage, added to bath water, or inhaled through a vaporizer.
Treating Stress
- Acupuncture: Stress causes tension that disrupts the flow of the qi. Acupuncture can help to restore harmony and induce a state of deep relaxation.
- Massage: A regular massage in which the practitioner uses advanced rubbing, kneading, and pummeling techniques can be very beneficial in the management of stress. It can help to increase blood circulation, reduce pain and muscle tension. Massage also helps to release endorphins, which have a mood-enhancing effect. Have your massage therapist use a product called NutraCool® to massage the tender points. NutraCool® is available through.
- Natural Medication: If stress is affecting your health, you might want to see your natural health care provider to determine whether or not a specific herb may be helpful in relieving stress.
- Therapy: Cognitive therapy helps people lessen the amount of stress they feel in their lives by teaching them how to reframe or mentally reinterpret the stressors that are causing problems.
For more information on Dr. Group or coping with stress, anxiety and/or depression naturally go to www.stress-anxiety-depression.org.