Stress Management
By Dr. Edward F. Group III, DC, ND, DACBN
updated on 11/19/2007 at 03:03PM
How well do you handle stress? Some people go for a long walk, while others take solace in talking over a stressful situation with close friends. No matter how hard we try, there will always be stressful events that find their way into our lives. It’s how we manage stress that determines whether it will be a minor nuisance or a major disorder. Here’s what you need to know about stress and some management techniques you can use to tame it.
Why Do I Get Stressed?
The body is pre-wired to react to a stressful situation the same way it prepares for danger. If you are about to be hit by a car, your body will gear up for action, and subconsciously gear up for impact. Emotional stress, such as the loss of a loved one, often results in the same physiological response. And if there's no outlet to alleviate it, stress can build to an unhealthy level.
Stress Management Techniques and Lifestyle Changes
Stress interferes with the body's systems, such as digestion, nutrient absorption, blood sugar levels, and blood pressure. Simple steps such as getting enough fresh air, eating slow regular raw meals, and taking the correct nutritional supplements can help to restore balance to your body. Here are some additional lifestyle changes that can help you manage stress:
- Coping Skills: Relieving stress may be as simple as organizing your time more efficiently, getting more sleep at night, or talking over your problems with a close friend or family member.
- Dietary Changes: It can be difficult to eat a healthy diet when your thoughts are consumed by daily life. But eating foods that are good for you will actually help you stay focused, strong, and healthy through the stress. Unhealthy foods can add to digestive disorders, and sleep disturbances which further aggravate stress. Avoid coffee and other caffeinated beverages that can cause jitteriness, and agitation, and only contribute to the symptoms of stress.
- Get Connected: Develop and strengthen your social network so that you have a support system to turn to in times of stress. Talking about your problems can go a long way in reducing stress. If thing are especially rough, you may also wish to consider joining some type of support group to help you manage your stress.
- Take A Break: Sometimes, managing stress is as easy as learning to say "no." As much as you might like to, it's simply not possible for you to attend and assist with every event, project, and activity. If you are particularly stressed out, try to reduce your work or activity load a little bit, or even take a relaxing vacation until the situation settles down.
Physical Activity
Physical exercises helps to strengthen the body, relax the muscles and nervous system, integrate the mind and body, relieve muscle tension, and improve overall physical function.- Cardio Exercise: Physical exercise is a wonderful stress reliever, allowing you to divert your attention from your stress and strengthen your immune system. Walking, aerobics, swimming, biking, and weight training can all help to calm your body and alleviate stress.
- Therapeutic Exercise: Yoga, pilates, tai-chi, dance therapy, and other stretching based exercises are excellent ways to calm both the mind and the body. Yoga forces you to concentrate on your body and its abilities, leaving you energized, refreshed, and relaxed. Seek the help of a practitioner trained in therapeutic yoga to learn a series of postures, breathing skills, and relaxation techniques that can help you cope with stress.
Mind Powers and Supplements
Use your mind to help understand stress and its physical symptoms, and alleviate the effects on your body.- Mental Exercises: Meditation helps you clear your mind of stress and promote relaxation. Other techniques that may also be useful include guided imagery, art therapy, enjoyment of music, and other such leisurely mental exercises.
- Relaxation Techniques: If you frequently become stressed, it's important to learn relaxation techniques that can help you manage your stress throughout the day. Practicing simple breathing exercises such as slow, diaphragmatic breathing and conscious muscle relaxation can help you clear your mind and calm your body's response to stress. Alternate nostril breathing, is another technique that can be practiced regularly to cleanse and strengthen the body and calm the mind.
- Herbs: There are many herbs that can be used to reduce stress and manage its symptoms. St John's Wort, chamomile, ginger, wild yam, ginseng, borage, licorice, milk thistle, and nettle have all been found to help with stress managment.
- Aromatherapy: Don't underestimate the power of the nose in helping to manage stress. Certain scents can calm the body and relieve tension and anxiety that's often associated with stress. Essential oils of lavender, chamomile, geranium, rose, neroli, sweet marjoram, and ylang-ylang are commonly recommended for stress relief. They can be used in massage, added to a bath, or even inhaled through a vaporizer.
For more information on Dr. Group, stress, depression and/or anxiety please visit our Web site at www.stress-anxiety-depression.org.
