Stress Busters…

12/17/2006

Harmonia Health
December 2006


Best ways we know to relieve stress


We all experience stress and anxiety from time-to-time. But when it becomes a regular part of our lives it most often results in a declining sense of wellness. In fact, scientific studies indicate that up to 80 percent of illness is due in part to stress. This is because in these heightened states the sympathetic nervous system—responsible for “fight or flight”—is in a state of constant arousal. We produce hormones, cortisol and adrenaline, to help us cope with the stress. If we’re faced with a truly stressful event this may be helpful, but over the long term stress can produce chronic dysfunction in almost any system in the body.


Cortisol strongly suppresses the immune system. This means that a person experiencing chronic stress is more vulnerable to colds and viral flare ups. The stress hormones also have adverse effects on the heart and arteries, increasing the risk of cardiovascular disease. Stress aggravates digestive problems and increases the risk of developing diabetes. It increases muscle tension, particularly in the neck, shoulders, lower back and head, and can damage nerve tissue in the brain. It affects sexual function, menstruation and may play a role in infertility and weight gain around the abdomen. Stress can cause skin eruptions, including acne, eczema, hives, psoriasis and rosacea. Stress is also a cause of sleep disorders, especially insomnia. Other health problems that have been linked to stress include depression, obesity, chronic pain, cancer and conditions related to aging.


Managing stress and mitigating its harmful effects is critical to your health. Below are some things you can do to relieve stress and bring balance into your life. For a personalized stress-busting program combining supplementation with vitamins, herbs, minerals and amino acids with lifestyle changes and relaxation exercises, schedule a Holistic Health Consultation.


Change the way you think about things. And as Wayne Dyer says, "and the things you think about will change." We've all heard the saying that life isn't what happens to us it's the way we react to what happens. That can be hard to remember and even harder to implement but it's an important point and worth practicing. Identify the stress triggers in your life and see if there's another, more positive way to look at them. Think of difficult people in your life as your greatest teachers. Traffic can become an opportunity for silence or listening to an inspirational speaker on tape. And always ask yourself, is this really worth ruining my day over? Getting upset, worrying and feeling stressed are all choices we make. Choose happiness and peace instead.


Meditate. Becoming quiet and still is a way to access your inner guide. With regular practice a few times a week you will find yourself more balanced and calm. And if you listen closely and are receptive you will hear your inner guide--your intuition--guiding you through your day.



Breathe. Most people are "shallow breathers," meaning that breathing is concentrated in the upper portion of the lungs and is rapid. Proper breathing is slow on the inhalation, inflating the lungs fully and expanding into the belly. The exhalation is similarly slow and squeezes out all of the stale air in the lungs. Breathing in such a way not only oxygenates the entire body, allowing all of the body's systems to operate at peak efficiency, but slow, deep breathing also calms and quiets the mind. Spend a few minutes every morning and evening enjoying your breath (which happens to be a form of meditation) or anytime you feel unwell, worn out or frazzled. Start now: as you continue reading this page practice slowly filling your lungs and belly with air and exhale.


Spend time in nature. Our high tech, fast-paced lives often leave little time to enjoy--not just drive by--the natural world around us. Even if you live in a city there are plenty of opportunities to walk in a park, sit on a bench and watch the squirrels or birds, sit by a river, pond or lake or stare at the stars. The energy of the earth and its animals is strongly harmonizing and uplifting. Try and spend a little time observing and admiring it every day.


Read a good book. Many of us watch television or surf the internet until it's time for bed. These activities are usually stimulating when what we should be doing is trying to wind down. Reading is quiet time that allows us to learn about any subject that we wish or to travel to any place in the world at any time. Books enrich our lives and slow us down. Read to relax.


Watch the sun rise or set. The energy of the sun rising and setting is powerful and cleansing. Watching the sun rise will energize you for the day to come; the sun set will gently wash away your tension and stress and prepare you for a good night's sleep. Watch and soak up the sun's energy with deliberate intent and gratitude. Feel like you're being blessed--you are.


Go for a walk. Physical exercise can act as a psychological release of pent-up stress and tension. It is also an opportunity to observe animals, walk in a park and notice the flowers, plants and trees all around us. After dinner it can help stimulate digestion and help prepare you for sleep.


Practice gentle yoga. Like meditation and breath work, a regular gentle yoga practice will calm and balance your body, mind and spirit. Not only will you reap physical benefits, but you also will find yourself coping better with life's little stressors. Most yoga includes meditation and breathing exercises so it's a great way to learn all three. If you're not sure how to start then seek out Private Yoga Lessons.


Listen to classical music. Music is energy and when we listen to hard-charging, fast and loud music that's the energy we're directing at our bodies and minds. Listen to classical music on your way to and from work and you'll be surprised at how much better you feel. Or light some candles, lie in bed and listen for a few minutes before you fall asleep.


Get enough rest, sleep and vacation. Life should involve some down time every day. Schedule it if you have to. A chronically fatigued body and mind is more vulnerable to the negative effects of stress and anxiety. Get enough sleep and use the vacation time you have-- if you're giving it back at the end of the year it's an indicator that you're overdoing it.


Take an inventory of your lifestyle and see if there are things you can do to improve general health and wellness. When you're balanced and in harmony you cope much more effectively with stress.