Steps for Managing Stress

Meditation can help to reduce stress.

Though it is often viewed as a psychological problem, stress has real physical effects such as increased adrenaline, rise in blood pressure, acceleration of heartbeat and increased muscle tension. Stress slows digestion, releases fat and sugar stores, raises cholesterol, and causes the blood to clot more easily, thereby increasing the risk of heart attack and stroke. Take down your stress level with exercise and stress-busting techniques like meditation and yoga.

Things You'll Need

• Exercise clothing and shoes

Instructions

Recognizing Stress

1. Know the common signs of stress. Stress-related symptoms include headaches, muscle pain or tension, chest pain, eating too much or too little, upset stomach, sleeping too much or too little, change in sex drive and frequent colds. See your doctor to assess whether your problems are due to stress.

2. Realize that emotional reactions such as sadness or depression, irritability or anger, restlessness, lack of motivation or focus, anxiety, feeling overwhelmed, lonely or isolated could be manifestations of stress. Take the time to look at and address the underlying causes.

3. Look at whether you are isolating yourself from friends and family; using drug, alcohol or tobacco; procrastinating or neglecting your responsibilities. Notice if you are having problems such as trouble remembering things, difficulty concentrating, using poor judgment, constantly worrying, or having racing or anxious thoughts.

Managing Stress

1. Exercise regularly. A walk outdoors can clear your mind of worries and change your focus. Physical activity helps to calm the body and mind by using up the stress chemicals in your bloodstream. It can also help you to sleep better. Choose exercises that you enjoy and do them regularly.

2. Practice relaxation exercises. Progressive relaxation involves tightening and relaxing certain muscle groups individually. Start at your head and go down to your feet. Tense, then let go of each muscle group. Do deep breathing from your abdomen, taking deep full breaths in slowly, then exhale completely. You can also inhale deeply, holding your breath for a few seconds before exhaling.

   Take yoga classes or join a meditation group to help you beat stress. Think of a pleasant person, place or event while you meditate.

3. Notice your internal talk. Do not engage in negative self-talk. Make sure your conversations with yourself are loving and supportive. Feed yourself positive thoughts and quickly turn negative thoughts into positive affirmations.

4. Find ways to release your negative feelings. Talk to a friend or a counselor. Roll up the windows and scream in the car. Let yourself cry if you feel like it. Beat up a pillow or pound your mattress with a tennis racket while you yell and scream. Write a letter expressing your feelings to the person who is provoking your anger. You don't need to send the letter. Writing how you feel will help you to release pent up anger.

5. Eat healthy foods, including fresh fruits and vegetables, lean proteins and whole grains. Avoid processed foods that create additional stress on the system. Limit your caffeine intake. Caffeine can exacerbate nervousness and disrupt sleep. Avoid alcohol, tobacco and mood-altering drugs. They sometimes provide temporary relief but they do not address the crux of the problem.

Tips & Warnings

• Believe that you can manage your stress. Think of the things in your life that are going well. Write five things that your are grateful for each day.

• Seek immediate medical attention if you have chest pain during physical activity or if it occurs along with sweating, dizziness, shortness of breath or pain radiating down your shoulder and arm. You could be having a heart attack rather than suffering from stress.

• When releasing strong feelings, make sure you are in the company of someone who understands and will be supportive. Be careful not to destroy property or possessions when releasing anger.

References

• MayoClinic.com: Stress Symptoms: Effects on Your Body, Feelings and Behavior
• Helpguide.org: Understanding Stress
• "Prescription for Nutritional Healing"; Phyllis A. Balch, CNC; 2010