You know how that feels. That pit in your stomach, chewing on your fingernails, and maybe the inability to concentrate or experiencing unusual forgetfulness? The headaches, muscle tension, and anxiety? Well, take a deep breath. Literally. It might just be the very thing you need.
Stress, what can be the culprit of many of these behaviors, can take a heavy toll on our body - physically, mentally, and emotionally. Interestingly enough, these reactions originate in the way we are hard wired. That is to say, our body is actually wired to react to stress. If we were living a century ago it would really work for our benefit - quickly running away from a threat, heightening our senses on a hunt, etc. But life today doesn't require our "fight or flight" system (what this process is called) to engage very often, at least not for actual survival.
That is not to say that our lifestyle doesn't create its own level of stress. Things like being responsible for a heavy load at work, dealing with a chronic illness, making ends meet, taking care of our families, driving in rush hour, and shopping in and dealing with the crowds at the holidays can all be very stressful events. Dealing with events such as these can make you feel edgy, defensive, tired, or feel like you are constantly under attack. This is what causes that pit in your stomach and the gnawing at your poor fingernails. But, do you want to know the good news? Psst... It doesn't have to be that way, and you don't have to feel that way. There are things that can be done to cope with the stress, lessen the toll it takes on our body, mind, and emotions, and even use it to our advantage.
Your fight or flight system kicks in when you feel you are under attack - perhaps a car just pulled out in front of you and you had to slam on your breaks. Maybe you were walking and a dog came after you, or you received a phone call with upsetting news. When this happens, a couple things take place.
First of all, adrenaline is released into your blood. Adrenaline is that chemical that increases your heart rate, dilates your blood vessels in order to more quickly supply your body with the elements it needs to survive, and boosts your energy. (This might explain your sweaty brow.) Second, cortisol is released into your body, directly increasing the available sugars in your blood, availability of sugars to your brain, and creates a shunt to supply "energy" toward lifesaving functions. This is all perfect, IF you are really in a fight or flight situation.
Cortisol does a few more things, as well. It slows your digestive and reproductive systems, alters your immune system, and can even slow the growth process. In your brain, it can also affect the areas that contribute to mood, motivation, and anxiety (or fear).
This is where the importance lies in learning to control our stress levels. Left unchecked, stress can, essentially, become our enemy, creating a whirlwind of events and a cycle in our life that is hard to escape. This cycle of stress can lead to headaches, sleeping problems, increased blood pressure, and chest pain. Not to mention a poor outlook and perspective, decreased energy, depression, and heightened mood swings.
So what can we do to help? There must be something that can aid us in retaining that "peace of mind" that a low stress lifestyle offers. Actually, there are many things. Let's just review a few to start.
Eat a healthy diet - all the nutrients you need can be found in whole foods. Include them heavily into your diet. Make their consumption a regular thing, a lifestyle. These phytochemicals aid reducing inflammation and fatigue, increasing your immune system, and creating healthy blood glucose levels, among other things.
Exercise - it helps. Walking is a great place to start, and a fantastic place to stay. Increasing the delivery of oxygen to tissues, elevating dopamine levels in your brain, and engaging muscles from your head to your toes, this form of exercise is incredible for losing weight, maintaining weight, increasing energy levels, and helping you feel good all over.
Get plenty of rest - don't skimp on this! Your sleep is important in helping your "think straight", reducing fatigue on your organs, and increasing your energy levels (so you can go on a walk).
Nurture healthy relationships - this is satisfying on many levels. Emotionally, it helps us "connect" to others. This aids in our emotional development and maintenance, and feeds our need for love and friendship, which help our mental status.
Have physical contact with others several times per day - Did you know we need nine points of contact daily? Hugs, hand shaking, resting a hand on someone else's shoulder, etc should be done at least nine times per day to help establish and maintain a healthy emotional status. (Believe it or not, this reduces stress levels)
Practice relaxation techniques - breathe slow and deep several time per day for a few minutes at a time, if that is all you can do. Slowing the breathing regulates your heart rate, dilates your blood vessels, and increases dopamine release. It also aids in reducing cortisol levels.
Have a sense of humor - laughter physically changes our body and our mind. Laugh out loud as often as you can. Be silly. Play. A few minutes of laughter goes a long way.
Seek professional help, if needed - the help of a trained professional can benefit you in many ways, if nothing more than prioritizing, creating perspective, and problem solving. It sounds so simple, but can be so difficult. Don't hesitate to ask for help if you need it.
Learning to cope with stress is beneficial in countless ways. It will improve your life NOW, and may even extend your life LATER. So, breathe.
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