Can You Do with a Little Less Stress?

We will never fully evade or avoid stress in this life, but we can learn to control, manage, and relieve our stressors- whatever they are! WHAT IS STRESS? “A physical, chemical, or emotional force, factor, or influence that causes mental or bodily tension, altering an existing state of being”

Stress compromises our wellbeing when it is unacknowledged, unreleased, and unrelieved.

It may lead to tense muscles, headaches, stomach aches, sleepless nights, frantic thoughts, unhealthy eating, excess weight, disease, addictions, depression; you fill in your own blank. Bottom line, stress is TOXIC! Over secretions of stress hormones like cortisol and adrenaline can cause the body to malfunction. 75% of Americans say they feel “stressed out”.

Stress always comes from one of two places- one we CAN control (and we should by changing something), one we CAN’T control (then we shouldn’t try to- this leads to MORE stress.) Learning to clearly identify stressors (no suppression or denial) is a great starting point. Next, slow down, calm down, breathe, clear the head and control the thoughts. What is your part in the stress? What can YOU change about the stressor? Once you have, “cleaned your side of the street” by controlling and changing what is reasonable and possible,you release and relieve your lingering tension.

Here’s the big pill- virtually any form of exercise, from cardio to weight training, to stretching can act as a stress reliever. WHY? It improves your sense of well-being as it pumps up your endorphins, your brain's feel-good neurotransmitters. It distracts the mind from its stressors, resulting in mental fresh energy, optimism, calm and clarity. It can increase self-confidence as you build strength, flexibility, & endurance, thus lowering the symptoms associated with mild depression and anxiety.  It can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life.

Here are”5 to Strive” For Physically To Relieve Stress:

TAKE a 20 minute minimum brisk walk every day for the next 5 days. Note how you feel before & after.

SPEND 20-30 minutes using free weights, bands, or weight machines (vigorously enough to tire your muscles, but DON’T overdo and injure yourself) 3 x in the next 7 days. Journal how your mind and body feel.

STRETCH for 10 minutes for the next 7 days. Lengthen each major muscle for about 20 seconds. Don’t let your mind wander- stay focused on what your body is doing. Breath slowly and steadily through each stretch as a bonus calming mechanism.(Don’t know what to do? Take a class, or watch a DVD. Check out our online store for stretch DVD’s, CD’s, & booklets).  Track how your flexibility improves, and how great you feel when you stretch.

FIND your body bliss.  What do you love? Go to a Destination Spa for a weekend if you can and get a jump start. Get that bike out of the shed, or take the laundry off the cardio machine, find a dance class, hire a trainer, or take a hike- literally! Do ONE thing you love for an hour this next week and write yourself a note reminding yourself that you LOVE this!

DON'T let work get in the way. For the next work week, take 20 minutes before you leave home to do something physical. TAKE YOUR BREAKS all week. Get out of the office. TAKE YOUR LUNCH all week. Get out, eat something nutritious, then walk around outside for another 20 minutes. Instead of sitting while you watch TV at night, sit on a ball & stretch or get on your cardio machine or pull out your strength tools, or get outside. Just Do It. Take note of how different this work week is with physical interludes!

Food can be a stress factor as well. Too much caffeine will make you jumpy. Too much sugar will pull you up then knock you down. Too much alcohol may feel like an upper, until the next morning. Avoid the false, transient “kicks” of these zero value calories. Foods rich in good fats, lean proteins, and complex carbs are going to stabilize you and give you TRUE energy, not set your nerves on edge! EAT YOUR BREAKFAST! Studies show that the longer you wait to eat the more grumpy you are as your body fights to find nutrients to fuel   you.

Other Stressors may include fear of failure that is crippling- (humans are not perfect, so get over perfectionism, get in the ring, and TRY), negative chatter in the head- (if the thoughts are negative, so are the emotions, attitudes, and behaviors), feeling overwhelmed- (conquer this by learning to prioritize daily- what MUST be done vs. what CAN wait- resist overload and start somewhere), procrastination- (what MUST be done MUST BE DONE- no excuses!), and lack of focus- (clarify what you are aiming at- it’s a lot less stressful to have goals that are specific, manageable, and measureable).

I believe that we can ALL learn to love living with a little less stress.

Stress Free Blessings, Nancy

Anonymous commented on 01-Sep-2011 10:00 AM

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Dagmar White commented on 01-Sep-2011 10:08 AM

Easy remedies with tips to add motivation and measure success.

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