Stressed-Out? Write Your Own Prescription (R x ) for Stress-Relief Today!

Transcription

1 Stressed-Out? Write Your Own Prescription (R x ) for Stress-Relief Today! If you are feeling overwhelmed, frazzled, anxious, tired and stressed-out, take heart: you are not alone! Stress levels have risen for nearly half of Americans over the past five years. In a recent study conducted by the American Psychological Association (APA), 22% of those surveyed reported being under severe stress. The APA has identified chronic stress as a public health crisis, while the World Health Organization notes that stress is a global epidemic. So what can you do to better manage your personal stress level? To overcome feeling overwhelmed? To begin to break the cycle of fear, worry and exhaustion? The good news is that you can start today by writing your own prescription (R x ) for stress-relief. To begin, get a sheet of paper and draw a line down the middle. Over the left hand column, write the heading, "Things I Have To Do." Then quickly write down your list of all the things tugging at you to be done. Include everything from cleaning the house, driving kids to various events, feeding the pets, going to work, attending school meetings, making dinner: everything from leotards to laundry. You get the idea. Next, over the right hand column, write the heading, "People I Take Care Of. Then write down the names of all the people you take care of in one way or another: spouse / partner / significant other, child(ren), parent(s), other family members, friends, neighbors, members of your faith community, co-workers, even "clients" if you're in that line of work: anybody and everybody you feel responsible for and believe you need to look after. Now before we review the results of your lists, let's talk a little more about stress. According to Dr. Brian Seaward, spiritual health expert, stress is the inability to cope with a perceived or real threat to one s physical, emotional or spiritual well-being which results in a series of physiological responses or adaptations.

2 Positive stress, called eustress, occurs when something pleasurable happens, such as welcoming a baby to the family, taking a job promotion, or moving to a new location. But most often we perceive stress as a negative force: distress. Distress may result when there is a loss of one's job, a divorce, the diagnosis of a disease, or other unhappy life event. Any life event or change, positive or negative, may cause stress. How well we cope with stress has to do with a couple of factors. One factor is the duration of the stress. Some stressors are short-term, usually making it easier to cope with them. For example, we may learn we have failed an exam but know there will be other exams and papers throughout the semester and so we move forward to the next assignment. Other stressors are long-term. Working for a difficult boss may be something we choose to cope with indefinitely because we are challenged and enjoy other aspects of our job. Researchers believe it s the longterm chronic stress which has the most effect on our body and is the cause of stress-related symptoms and illnesses. Another, and perhaps more important, factor in how well we cope with stress is our perception of the life event or change. For example, for one person, a job promotion may offer exciting challenges and be a welcome change; for another person, a similar job promotion may include more responsibility, travel or relocation and be a change that is dreaded. So not only must we consider the event itself and its duration, but we must also weigh our perception of the event, whether it be negative or positive. And in general, the more negatively we perceive the event, the more distress we experience, which subsequently has a negative impact on our well-being. When we perceive something as threatening, our bodies respond by releasing stress hormones: primarily epinephrine, norepinephrine, cortisol and aldosterone as our bodies prepare to fight or take flight. In addition, the inflammatory response is activated and proinflammatory cytokines are increased. As a result of these chemicals circulating in our body, many physiologic changes occur, including increased heart rate and blood pressure, higher levels of blood sugar, more focused vision and energy to our large muscles. This kind of response is great for the occasional tiger we may encounter or the rare emergency that comes up, but it isn't a healthy response to the steady stream of stressors we encounter on a daily basis. Like having one foot on the gas pedal of the car while our other foot is on the brake pedal, living in a state of chronic stress is bound to cause disorders of all kinds: physical, mental, emotional, even spiritual. It is estimated that up to 90% of visits to health care providers are due to stress-related issues. The long list includes such things as anxiety, insomnia, depression, muscle tension and pain, stomach

3 upset, headaches, unexplained weight gain, lack of concentration, disconnection from one's life purpose, and much more. If you are experiencing any of these symptoms (or other undiagnosed symptoms), it's important to first have professional evaluation to rule out medical causes. Perhaps it s time for a thorough physical exam, routine laboratory screening, or other diagnostic tests. But if you re given a clean bill of health and your symptoms truly are stress-related, the next step is to begin to find ways to better manage the stress in your life in order to relieve these troublesome symptoms. The healthiest and most effective way to counteract the stress response is through relaxation. The relaxation response, first described by Dr. Herbert Benson, is a state of profound rest and peace. As a result of engaging the relaxation response, hormones and inflammatory chemicals involved in the stress response become lower and are body responds accordingly. By relaxing, we feel calmer, breathe more slowly and deeply, and are able to quiet our minds. We feel less anxious, are better able to go with the flow of life, sleep more peacefully, and have a deeper sense of well-being. And now, I would invite you to begin to reduce your stress and feel more relaxed today! Get started by writing your personal Stress-Relief Rx. It's as easy as Pause. Pause for a few minutes and just sit quietly with your hands resting over your heart. Notice your heart beat, the rise and fall of your chest as you breathe, and your feet on the ground. Notice any tension, muscle pain, busy mind, sense of overwhelm, or whatever you are experiencing at this moment. Simply pause to become aware and acknowledge what is going on in your body as well as throughout the rest of your being. 2 - Breathe deep. With your hands resting over your heart, take a long deep breath in through your nose while counting to four Pause. Then breathe out slowly through your opened mouth while counting to four Pause once more. Then begin taking another slow long breath in through your nose and then exhale gently out through your mouth. Repeat this cycle a total of five times. Each

4 time you breathe, feel your hands gently rise and fall. Notice how much calmer and more relaxed you feel even after only one minute of deep breathing. 3 - Listen to your heart. While continuing to breathe deeply, notice your mind, your body, your entire being become quieter. Let go of any remaining tension, worry or fear. In this peaceful space, connect with your heart, your spirit, your intuition. Enjoy the moment and simply listen. By simply connecting with your breath, you can then access the inner wisdom available to you. Be open to any hunches, nudges or guidance that comes to you. Discover what you need in order to release stress, become more relaxed, and ultimately be healthier. As you remain quiet, go back and take a look at the lists you've written. Take a moment to review the list of people you care for. Do you find your name on the list? If yes, draw a big star by it. If not, add your name to the list and then put a big star by it. In order to better manage stress, you must include your name of the list of people that you take care of! If you are trying to give to others but you yourself are empty and exhausted, it is impossible to give in a healthy way. First you must nourish and take care of yourself. Only after that can you share with others in a way that is supportive to everyone. Now look at the list in the left hand column. No doubt, you're busy and listed lots of things to do. But most importantly, did you list at least two or three things that you do for yourself? If you did, draw stars by each of the things you listed. And take a moment to congratulate yourself! If you Have not listed self-care activities on your list, then it s time to check in with yourself. What wisdom is your heart sharing with you right now? Is it time to sign up for an exercise class? Drink more water? Take time to out to breathe and meditate? Eat more fresh fruits and vegetables? Write every day in a journal? Whatever it is, write it down on your list and draw a star beside it. So we ve gone all through the three steps to writing your own Stress-Relief R x. First: Pause. Next: Breathe deep. Then: Listen to your heart. Writing this personal Stress R X is the first step toward releasing stress. But the next step is the most important: take action. It s time to take your foot off the brake pedal and step gently on the gas pedal only. It s time for you to stop feeling fearful, worried and exhausted and to begin to feel relaxed and peaceful instead. The self-care activities you wrote on your to do list give you the place to start. Begin by taking one small action today. Pause for a full minute before each meal today to breathe deep. Walk outdoors for just ten minutes today. Delegate or postpone one thing from today s to-do list so you have a few minutes to nourish yourself.

5 And know that as you begin the journey to release stress and feel more relaxed and healthy, you have all the support and assistance you need available to you just by asking. Susan Wenzinger, MSN, RN, is a board-certified Holistic Nurse Practitioner who offers natural wellness solutions for stress relief. Through her individual and group programs, she serves as a healing partner for women as well as highly sensitive persons to manage stress-related issues including anxiety, depression, insomnia, muscle tension and pain. In addition to being a practitioner, she is an educator, writer and speaker who would welcome the opportunity to serve you and your group. Her office is located at the Center for Holistic Services, 4513 Old Vestal Road, Vestal NY, and she may be reached at Follow her on Facebook, Twitter and Pinterest and connect on LinkedIn. Visit (not.com) to sign up for free resources, regular blog posts and your complimentary consultation with Susan as you write your Personal Stress-Relief Rx! c All rights reserved: Susan Wenzinger, MSN, RN. IntuitiveWellness.co