|
Simple Ways to Reduce Stress
By Kate Hartzell, FNP, Cabrillo Student Health Services
Relaxation isn't easy right now. The world seems like it is spinning out of
control, you are trying to get the new semester underway, and you keep feeling
like you are going to break into tears every time you see a newspaper.
How about some time for yourself?
Research has shown that stress and anxiety help trigger high blood pressure
(a risk factor for heart disease and stroke), tense muscles, and headaches.
Stress also suppresses your immune system, making you more likely to get
sick. This is an important time to focus on stress reduction . Taking a few
moments to take care of yourself will pay off in better physical health,
better relationships and success in school. Try some of these techniques
to help.
Go for a walk
Exercise clears your mind and returns the body to a more healthful
state. But you don't need to spend hours at a gym to gain
the benefits of exercise;
even a 10-minute walk can decrease anxiety. When you exercise, beta-endorphins-the
body's natural relaxants-are released through your body. When stress overloads
your system, the body converts to the "fight or flight" response. Powered
by a surge of adrenaline secreted your heart beats faster, pupils dilate,
blood vessels constrict, and muscles contract-all physiological responses
preparing you to defend yourself. Besides a break in your daily routine,
exercise gets blood circulating, boosts your mood, and eases tension. Studies
also show that active people have a decreased risk of coronary heart disease,
the number one cause of death in the United States.
Call a friend
Have you ever wondered why things always seem better after you talk to a good
friend? Well, it turns out that friendship is as good for your health as
it is for your spirit. Researchers have found that having good friends helps
lower blood pressure, relieve anxiety, and may even help you live longer.
Many experts list friendship as the key factor in getting through stressful
times. One venting session with a good friend might be all that's needed
to make you feel better. But if you're going through an especially rough
time, a good friend will also be there for continual reassurance. When reaching
out to a silent stressed-out friend, keep things simple. Show your support
through a smile, a hug, or a note expressing how much you care. You don't
have to press them for a long talk if that's not what they need right now.
Reduce caffeine intake
The caffeine raises your blood pressure and increases secretion of adrenaline,
a stress hormone. In fact, the caffeine in your coffee cup imitates and even
exaggerates the body's response to stress. When all is working as it should,
our nervous systems have mechanisms that keep us from overreacting to stress.
But caffeine seems to inhibit that natural function, leaving the body in
an agitated state for longer than normal. And because the effects of caffeine
last for hours after intake-it takes 4 to 5 hours to eliminate half the caffeine
present-the body never really gets a chance to function without caffeine.
Slowly taper off caffeine by drinking a cup of decaf or herbal tea to substitute
for your caffeinated cup. Or, try mixing regular with decaf beans at the
grocery store. If you take it slowly, your body will hardly notice the difference.
Give yourself 10 minutes a day-every day.
Whether you need a nap, a bath, or a quiet place to read a book, make sure
the time is spent doing exactly what you want to do. By spending time relaxing
and realizing your strengths and joys, you learn to appreciate yourself.
Laugh every day
Whether it's a tiny giggle or an all-out belly-busting whoop, laughter makes
life a lot easier to deal with. By looking at the humorous side of life,
you shift focus away from the situation, clearing the way for stress relief.
Laughter initiates the release of beta-endorphins, those same natural relaxants
that are released during exercise. Endorphins make you feel good and protect
the immune system by blocking cortisol, an immune system suppressor. If you
tend to take yourself too seriously, recruit help. Call a friend who makes
you laugh or rent a comedy at the video store.
Get a massage
When you are stressed out, your shoulder and neck muscles are
among the first to get tight. When muscles are tense for
too long, their blood flow is reduced
and they can't "breathe," which makes them sore. That's why massage is so
helpful; it works the tension out of your muscles, increases range of motion,
and allows for blood to circulate more easily. In addition, massage releases
beta-endorphins, those neurochemicals that make you feel relaxed.
Make time for your spiritual self
Many people find that participating in a religious or spiritual ceremony reduces
stress and increases the feeling of connection to others. Pay attention to
your needs to recognize your spiritual self, and remember to give time to
healing.
Remember that there are things you have the
power to change and things that are beyond your control.
Things you can't control:
- world politics and the acts of terrorism
- whether the stoplight turns red or green
- how fast other cars are driving
- the number of hours in a day other people
- the timing of your teenager's mood swings or
your toddler's temper tantrums
- your age
- the way you were raised
- when work or a project takes much longer than expected
- waiting for your counselor 30 minutes after your scheduled
appointment
- a death, illness, or accident in the family
- the calendar and approaching holidays
- being laid off from a job
Things you can control:
- your reaction to others
- your to-do list (and the number of items on it)
- how your day is spent
- your goals
- how much time you're willing to spend on a particular project
- your self-esteem and self-worth
- how you treat others
- your exercise and eating habits
- the communication of your needs to others
- telling people when you're stressed out and need time alone
or help with projects
- whether or how much you smoke or drink alcohol
- how old you act
- the way you raise your children
|
