The Thirty Day Year

Terrific Tips For Combating Stress

February 13th, 2008 | by Jeniffer |

Everyone has felt stress at some point in their lives.

But have you ever wondered exactly what stress is, and how you can go about combating its effects?

Well, wonder no more.

What Stress Is 

Stress is a biological response to an event or situation in our lives.

It is the “fight or flight” response which enabled our ancestors to escape saber-tooth tigers and other drooling carnivores.

This reaction speeds up our heart rate, causes shallow breathing, tenses our muscles, and sends various chemicals coursing through our system, all in preparation to deal with this life threatening event.

Our immune system temporarily shuts down, and the blood vessels beneath our skin constrict in an effort to prevent blood loss in case of injury.

Our pupils dilate, which allows us to see better, and our blood sugar level sky rockets to give us a surge of energy which will allow us to run faster, or fight harder, than we usually can do.

All very necessary, if faced with a drooling carnivore.

However, with modern living, the stresses are more than likely work or lifestyle related; thankfully it is rare any of us finds ourselves at the mercy of a drooling carnivore.

Unfortunately, our bodies are unaware of the difference, and their response to stress remains as it has been for all these many years.

None of these reactions, repeated over time, are good for our bodies.

How Stress Effects Our Body 

Constant and repeated exposure to stress increases your risk of heart disease, obesity, infection, emotional complications such as anxiety and depression, and has been linked with problems with recall.

Warning signs and symptoms of stress overload vary from one person to another.

There are cognitive problems, such as the before mentioned memory problems, constant worrying, racing thoughts, extreme and/or constant anxiety, an inability to concentrate, and a lack of clear thought.

Emotional problems may include agitation, short temper, feelings of tension, a sense of feeling overwhelmed, depression, unhappiness, impatience, and restlessness.

You may experience weight gain or loss, or dizziness.

You may feel nausea, suffer from back or head aches, lose interest in sex, and find you get sick more often than it is normal for you to do.

As well, it is common to experience difficulties in sleeping, a change in eating patterns (more or less than before), and you may avoid social contact.

Women who experience frequent stress have more issues connected with fibroid tumours than do those who have little stressors in their lives, and difficulties with conception are also often stress related.

10 Most Stressful Life Events 

Although stressful events do not have to be negative in nature–a promotion or a raise at work, for instance, is stressful, as is winning the lottery–many of the top stressors are negative events. According to the Holmes-Rahe Life Stress Inventory, the following are the 10 most stressful events that can happen in a person’s life:

1) The death of a spouse.

2) Going through a divorce.

3) Marital separation.

4) Serving a jail sentence.

5) The death of a close relative.

6) Illness or injury.

7) Marriage.

8 ) Being fired from a job.

9) Resuming a marriage (reconciliation).

10) Retirement.

Other Stressors 

Also particularly stressful are children leaving home, pregnancy, moving, change of job or career, the diagnosis of a serious illness, and several daily events of our lives. These daily events include problems with work and at home, living where you lack a sense of security, such as in a high crime area, babies crying, and dogs barking late into the night.

How you talk to yourself can be stressful as well, particularly if you are one of the many people who suffer from low self esteem and low self confidence. These types of people tend to tell themselves they do not deserve something, are not smart enough to do, be or live as they want to, are unattractive, focus on perceived flaws, such as being overweight, and in general mentally beat themselves up.

According to the website  www.helpguide.org, 60 to 80% of illnesses are stress related.

How To Combat Stress 

What, then, are some actions you can take now to combat stress? 

You could try yoga or meditation, which reinforce deep breathing, which is the exact opposite of how your body reacts to stress.

A change of scene can do wonders. If you spend much of your day indoors, spend some time outside.

Make sure your breathe properly and fully. No shallow breathing allowed!

Schedule time for yourself, and stick to it.

Exercise.

Prepare for what needs to be done the next day, the evening before. Then you will not lay awake at night, wondering if you will forget something. Everything will be ready. Also, set out what you will wear the next day before going to bed, so that is not running through your mind all night long.

Try aromatherapy, such as putting a bit of lavender-scented oil into your bath. Lavender is relaxing.

Play music you enjoy, to encourage a feel-good reaction in your system.

Many people find gardening relaxing. If you live in the northern climes, as I do, you may benefit from indoor plants.

Some people find mini waterfalls placed in their homes to be relaxing.

Avoid caffeine, which increases anxiety. Try a relaxing cup of chamomile tea, instead!

Cut out alcohol.

In general, a healthy diet which includes lot of fruits and vegetables and a limited amount of fat provides most of the vitamins and minerals to help our bodies deal with every day stressors. If in doubt, take a good quality multivitamin/mineral supplement, to ensure you are getting enough.

Aerobic exercise, I recommend walking, is an excellent way to help ward off stress. Go for a walk out of doors, which will give you the change of scene mentioned above, as well as get you breathing deeply, to double the quality. Walking with a friend is even better. Sometimes, it is the best stress reliever in the world. Friendship, support, and exercise, all rolled into one.

Have any more tips or suggestions? Tell us about them in the comments.