Stress is the word that we use to define the response of our body to a dangerous situation. This response is essential for our survival. The body redirects energy to the areas that are necessary to have an effective ‘fight or flight’ response in case of danger. However, for the most part, in our current environment, we rarely encounter situations where our life is truly in danger. We do find ourselves in situations that trigger the same biological responses. When we experience work overload, deadlines, big life changes, or an actual life-threatening situation we are activating the same brain and hormonal responses. We do not have a different pathway for ‘a tiger is going to eat me’ or ‘I have more work that I can do’.
If stress signals are a life-saving response, why is it detrimental for you? The stress response was meant to provide with a short-term burst of energy, focus, and energy redistribution in your body. For example, processing of food is not essential when running away for danger so our digestive system gets lower blood flow and energy while we are stressed. When we trigger the same response for long-term events like dealing with job or family-related issues, the response becomes detrimental to your health. With chronic stress, those same life-saving responses in your body can suppress immune, digestive, sleep, and reproductive systems. How this suppression is manifested varies from person to person. You may be experiencing sleep, digestive, emotional or pain issues that are really related to this response. Science has shown that low levels of stress for long periods of times are even more detrimental to our health.
According to the National Institute of Mental Health, the following are some effective approaches to manage your stress:
• Recognize the Signs of your body’s response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy.
• Get Regular Exercise. Just 30 minutes per day of walking can help boost your mood and reduce stress.
• Set Goals and Priorities. Decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload. Note what you have accomplished at the end of the day, not what you have been unable to do.
• Stay Connected with people who can provide emotional and other support. To reduce stress, ask for help from friends, family, and community or religious organizations.
• Try a Relaxing Activity. Explore stress coping programs, which may incorporate meditation, yoga, tai chi, or other gentle exercises. For some stress-related conditions, these approaches are used in addition to other forms of treatment. Schedule regular times for these and other healthy and relaxing activities.
Relaxation techniques often combine breathing and focused attention on pleasing thoughts and emotions. Some examples of relaxation response techniques are resilience training such as HeartMath® Resilience Advantage Program®, biofeedback tools such as Inner Balance®, deep breathing, guided imagery, progressive relaxation, and self-hypnosis. Mind and body practices, such as meditation and yoga, are also sometimes considered relaxation techniques.
If you have already considered all of these points and nothing has seemed to improve your experience of stress or you would like to learn new skills to manage your stress, schedule a consultation with us to identify other factors and possible solutions.
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