Stress Reduction Tips
by Martha Grier

What is stress?

“Stress is the perception of a threat to one’s physical or psychological well-being and the perception that one is unable to cope with that threat.”

(From The Wellness Book by Dr. Herbert Benson and Eileen Stuart)
Hay House, Inc. 160x600
What is the effect of stress on the body?

When confronted with a stressful situation your brain activates the sympathetic nervous system.  Adrenaline and nor-adrenaline are released into the blood stream in order to prepare the body for the “fight or flight” defense mechanism. Adrenaline increases your heart and breathing rate, raises your blood pressure and metabolism, and also increases the blood flow to the muscles of your body. This is fine if you are in actual physical danger and need to, and are able to, make your escape to safety. After you are no longer in harm’s way, the body will reach a state of balance once again. The problem arises when the threat is merely a perception and/or when the threat—real or imagined—has no outlet for expression and resolution. Without making a conscious commitment to learn how to handle stress, being exposed to chronic stress will take a physical and psychological toll on you. You will get caught up in a negative stress cycle that, once it has started, is difficult to break out of because stress begets more stress.

What can you do to manage stress?

  • Stop, breathe, think and decide. Every time you encounter a stressful situation STOP and do not allow your thoughts to run away into the spiral of negativity. Then, BREATHE deeply and focus on where the tension has built up in your body. Once you’ve calmed down enough to where the physical reaction to stress has dissipated, THINK about what just occurred. What triggered your reaction? Is your reaction part of a pattern? Finally, DECIDE how you are going to deal with the stress.

  • Resolve conflicts quickly. Don’t go to bed angry.

  • Don’t procrastinate. Take care of any unpleasant tasks first.

  • Maintain open and healthy relationships. Surround yourself with people and circumstances which support your efforts toward maintaining a healthy, stress-free lifestyle.

  • Learn to say no. Don’t allow yourself to get pulled in 10 different directions. Value your time as much as anyone else’s.

  • Don’t make any major decisions while experiencing stress. Wait until your mind is calm and clear.

  • Be committed to establishing a “recovery time” after a period of stress. Don’t just move on to the next thing. Take a time out to reflect and relax.

  • Explore your spirituality as a resource for managing stress. Take regular time out each day to connect to a higher source.

  • Develop an attitude of gratitude. Realize that even the most difficult situations or people in your life are opportunities for your personal growth. Be grateful for what you do have and don’t concentrate on what you think is missing. It could always be worse.

  • Establish a stress management routine. Incorporate activities such as journal writing, meditation and prayer into your daily routine.

  • Exercise on a regular basis. Even if it is just for 10-30 minutes, do some form of physical exercise each day. Consistency counts as much as duration.

  • Stay hydrated: Make sure you drink enough water—from 6-8 eight ounce glasses each day. Drink more if you work out vigorously. Water flushes toxins from your system and carries nutrients to every cell in your body. Feeling tired? Drink water. You may be dehydrated.

  • Establish healthy eating routines. Foods that contain caffeine (coffee, tea, soda, chocolate), refined sugar products, salty snacks, processed/canned foods and fried foods should be eliminated. Include whole grains, fresh vegetables, fresh juice, soy products and salads in your diet. DO NOT eat late at night.

  • Minimize noise in your personal surroundings. Turn off the television. Do not use the television as company or as a way to relax.

  • Get enough sleep. Waking up early (between 4am-6am) and going to bed early (between 9pm-10pm) is more in tune with the body’s natural cycles.

  • Create an affirmation that you can say during times of stress. For instance, “I am completely stress-free, peaceful, and calm. What I am experiencing is a gift for my learning and is happening for my highest good.”

Above all else, Love.