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Stress Management
With every major event in our lives - a health problem, the birth of a child, or a new relationship -
there are changes that require us to mobilize resources and make adjustments. Some events such as deadlines,
competitions, and confrontations may produce feelings of eagerness and excitement, particularly when we think that we
have a chance of overcoming the challenge. The arousal you feel when you try to meet these challenges is considered
healthy. However, when a situation or event is perceived by a person as being overwhelming, beyond
their abilities to cope, and threatening to their well-being, it is considered “stressful”.
Stress can result in feelings of exhaustion, fatigue, and depression, which in turn can lead to health problems
such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke. Stress
can also affect work performance and relationships.
Stress is related to a primitive system in our body called the “fight or flight” response. It is called this because it provides the strength
and energy to either fight or run away from danger. The changes that occur when this system is activated include an increase in heart rate and
blood pressure (to get more blood to the muscles, brain and heart), faster breathing (to take in more oxygen), tensing of muscles (preparation
for actions like running), increased mental alertness and sensitivity of sense organs (to assess the situation and act quickly), increased
blood flow to the brain, heart and muscles (the organs that are most important in dealing with danger) and less blood to the skin, digestive
tract, kidneys and liver (where it is least needed in times of crisis). In addition, there is an increase in blood sugar, fats and cholesterol
(for extra energy) and a rise in platelets and blood clotting factors (to prevent hemorrhage in case of injury). Although this system was adaptive
in the past (for hunting), it is not always beneficial in today's modern society. In fact, when this system is turned on for long periods of time
it can have harmful effects on the body, such as decreased immune function and heart disease.
Below are listed potential external (things outside of you) and internal (things within you) sources of stress.
While reviewing this list ask yourself if any of these are sources of stress for you.
External stressors include:
- Physical environment: noise, bright lights, heat, confined spaces.
- Social (interaction with people): rudeness, bossiness or aggressiveness on the part of someone else.
- Organizational: rules, regulations, "red tape," deadlines.
- Major life events: death of a relative, lost job, promotion, new baby.
- Daily hassles: commuting, misplacing keys, mechanical breakdowns.
Internal stressors include:
- Lifestyle choices: caffeine, not enough sleep, overloaded schedule, unhealthy diet.
- Negative self-talk: pessimistic thinking, self-criticism, over-analyzing.
- Mind traps: unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, and rigid thinking.
- Stressful personality traits: The perfectionist, workaholic, have to please others.
How to decrease your stress levels
Once you understand the negative effects stress causes, you can begin to discover ways that you can decrease stress in your life. Here are a few suggestions:
Change lifestyle habits:
- Decrease caffeine intake (coffee, tea, soft drinks, chocolate).
- Maintain a well-balanced diet
- Decrease consumption of junk food
- Eat slowly
- Regular exercise (at least 30 minutes, three times per week).
- Adequate sleep (figure out what you need, and then get it).
- Time-outs and Leisure time (do something for you everyday).
- Relaxation exercises (e.g., breathing practice, imagery).
Change stressful situations and how you approach them:
- Time and money management.
- Assertiveness (rather than avoidance or aggressiveness).
- Learn appropriate use of problem-solving coping skills
Change your thinking:
- Realistic Expectations (when expectations are more realistic, life seems more manageable)
- Keep a sense of humor. It’s important to be able to see the humor in the things we sometimes say and do.
- Have a support system (speak with someone or write down your thoughts)
- Reframe negative thoughts so that you focus on the positive (half full vs. half empty)
- Challenge catastrophic thinking using cognitive restructuring
Over the years, there has been tens of thousands of research studies showing
that nutrition, herbs and/or lifestyle changes can help heal psychological problems.
That's why I combine psychology, naturopathy and nutrition - so the people I work with can feel better faster.
Some of the other methods I combine in order to combat stress include hypnotherapy, neuro linguistic programming (NLP), eye movement
desensitization and reprocessing (EMDR), and cognitive/behavioral techniques.
For more information, please call me at (408)315-0645 or
contact me online.
How Stress Accelerates Aging
Journaling Can Help to Relieve Stress
Chronic Stress and the Immune System
see more ...
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