Stressed? Try this!

A small amount of stress is actually helpful. It can enhance how we function physically or mentally, such as through strength training or challenging work. However, too much stress that is not resolved through coping or adaptation can harm your body, your relationships, and your performance at work or school.

Stress is our #1 aging factor, it can cause depressed immunity, stress hormones have been shown to increase weight gain (enough reason by itself to combat stress!) and it can even hamper our memory by impairing brain areas involved in cognitive processing.

You can't take stress completely out of your life, so the key is to figure out how to manage it. Here are a few tips that you may want to try:

• Breathe deeply. Sounds simple, but when we feel pressured, our breathing becomes shallow, robbing our body of oxygen. Next time you're stressed take a few deep breaths--you'll feel better instantly.


• Exercise. Exercise can help in multiple ways. During stress muscles contract. Bouts of physical activity allow muscles to work, thereby releasing stored energy and allowing muscle groups to return to their normal resting potential. Also, endorphins have been shown to increase during physical activity of twenty minutes or more. Chemically similar to opiate compounds, this morphine like substance has been shown to provide an analgesic (pain relieving) effect and promote a sense of euphoria. A symptom of stress overload for some is the inability to sleep or get adequate rest. Exercise has been shown to be very effective in helping some individuals fall asleep easily and sleep more soundly. Try to fit in at least 20 - 30 minutes of exercise three times a week.


• Drink less coffee. Caffeine in coffee stimulates the production of the stress hormones. This increase is over and above the increased levels you already have and this elevation is present even hours after consumption. Decaffeinated coffee also stimulates the nervous system and associated stress response demonstrating that other components in coffee besides caffeine contribute to coffee’s stimulating effect.


• Drink more orange juice. One glass of orange juice provides all the vitamin C and potassium we need to keep the physical effects of stress to a minimum nutritionists say.


• Speak softly. People who keep their voices down--even when angry--produce fewer stress hormones and report feeling upset for a shorter time than people who shout.


• Share a hug. Hugging stimulates nerve endings under the skin, sending calming messages to the brain. This slows the release of cortisol--instantly reducing stress!


• Think positive. How stressed someone feels depends on how much damage they think the situation can do them, and how closely their resources meet the demands of the situation. Perception is key to this as (technically) situations are not stressful in their own right. Rather it is our interpretation of the situation that drives the level of stress that we feel. Take time to stop and evaluate the endless stream of thoughts that run through your mind. If they’re negative, try to reframe those thoughts in a positive way. Positive thinking enhances immune system function, so stress and disease are less likely to run you down. Not sure if you're an optimist or a pessimist? Find out by taking the Optimism Quiz! And for tips on how to stay positive in any situation see my previous post at http://your-best-life.blogspot.com/2007/01/how-to-stay-positive-in-any-situation.html.

Sources:

Woman's World, March 3, 2008 issue

http://www.teeccino.com/stress.aspx

http://www.mindtools.com/pages/article/newTCS_06.htm