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The major obstacle to destressing your life is the idea of “fight or flight.” To relax during a stressful situation feels like you are letting your guard down, becoming vulnerable to the stresses you are facing, thus heightening the anxiety. Although many of us are able to find “stress relievers” that work; they tend to be only temporary solutions to the problem. We continue to get our selves into situations were we feel we are in over our heads; and then retreat to our “stress relievers” which temporarily make us feel better until the next episode. Studies have shown that the most effective way to permanently reduce stress is to change your responses to stressful situations. This month we researched some habits that will help you to change (for the better) the way you behave/respond to stressful stimuli. The goal is to explain and assert your needs to a trusted individual in a positive a way. Direct communication with another person may not even be necessary; writing in a journal or composing a letter that is never mailed may be just as therapeutic. It is important to understand that expressing your feelings is not venting. EX. (you to your husband) “I can’t believe that she expects me to get all that done in 2 days, she never has work loads like that; my boss is so insensitive”-while asserting your needs might sound like this (you to your boss) “I know that I am capable of this project, but with the other projects I am working on I am going to need more than 2 days to complete this.” When faced with a stressful situation try to look at all angles; imagine what the worst possible outcome would be and then imagine what the best possible outcome will be. Once you know what the best case scenario is you can plan accordingly-learn to control your situations. An example of a stressful day or situation for me is: A really busy day at the office where I end up staying late, and I have plans to make dinner for the Elders (at 6pm) and then have to be at Mutual at 7pm, and laundry to do afterwards. First, I try to plan ahead-I don’t always know when it will be crazy at work, but I can plan my missionary meal around a worst case scenario. I will usually put something in the crock pot before work-sort the laundry the night before-and remind myself that when the day is all over I get to snuggle with my husband as I fall asleep. There are days where life seems so crazy that I have to remind myself that eventually I will get home and I will be able to rest in my own bed-some days can be a real trial of endurance! Keeping a positive attitude and planning ahead can really help to limit the stress you may feel in stressful circumstances. “Unfortunately
people under stress frequently seek relief through drug or alcohol
abuse, tobacco use, abnormal eating patterns, or passive activities-such
as watching television. The damage these self-destructive habits
cause under ordinary circumstances is compounded by the physiologic
effects of stress itself. And the cycle is self-perpetuating;
a sedentary routine, alcohol abuse and smoking promote heart
disease, interfere with sleep patterns, and lead to increased
rather than reduced tension levels. General health and stress
resistance can be enhanced by eating well and by avoiding stresses
such as alcohol, caffeine, tobacco and junk food. “Exercise in combination with stress management techniques is extremely important, and -- for those with heart disease -- can even reduce significantly the risk for a heart attack. As the body attains fitness its ability to withstand stress is enhanced. The heart and circulation are able to work harder for longer stretches. The muscles, ligaments, bones, and joints become stronger and more flexible. And the mind is often better able to cope with stress and stay on an even, happier keel. Studies show that employees who follow an active lifestyle need fewer sick and disability days than sedentary workers. Usually, a varied exercise regime is more interesting -- and thus easier to stick to. Start slowly. Strenuous exercise in people who are not used to it can be very dangerous and any exercise program should be discussed with a physician. In addition, half of all people who begin a vigorous training regime drop out within a year, so the key is to find activities that are exciting, challenging, and satisfying. Signing up for aerobics classes at a gym can help prompt regular exercise. Because it is so natural and convenient, brisk walking is an excellent aerobic exercise. Even short brisk walks can relieve bouts of stress (take a walk around your building over your lunch break-or take the baby for a stroller ride). Swimming is another ideal exercise for many people including pregnant women, individuals with musculoskeletal problems, and those who suffer exercise-induced asthma. Yoga or Tai Chi can be very effective, combining many of the benefits of breathing, muscle relaxation and meditation while toning and stretching the muscles. As in other areas of stress management, making a plan and executing it successfully develops feelings of mastery and control -- which are very beneficial in and of themselves. Start small. Just 10 minutes of exercise three times a week can build a good base for novices. Gradually build up the length of these every-other-day aerobic sessions, to 30 minutes or more. (http://www.webmd.com)” Stress and diet interact in two ways: When we are under stress, our bodies use up important vitamins and minerals faster. We feel run-down mentally and physically. This makes it hard to remain objective about what is causing stress. In addition, our immune systems are adversely affected, making us more susceptible to illness. When we eat poorly, we make it hard for our bodies to withstand the chemical demands of stress. We also put ourselves at risk for illnesses such as heart disease and high blood pressure. Foods that combat stress
Stress-aggravating foods
(From “The Stress Management Handbook A practical guide to reducing stress in every aspect of your life” by National Press Publications)
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Fats,
simple sugars, and salt are known contributors to health problems,
including diabetes and heart disease. No evidence exists that
stress has any effect on vitamin needs or that vitamins have
any benefits against the effects of stress. Everyone, however,
should certainly have a diet rich in vegetables and fruits.
(
(lean
meat, fish, chicken, nuts, etc.), calcium (milk, yogurt, cheese,
etc.) and potassium (fruits and vegetables).