Tips to tame stress

Whether you’re living with a chronic illness, or caring for someone who is, don’t let excessive stress control you. Here are 10 techniques to manage the stressors in life and help you cope.

Robin Lawson reports

Stress has a bad reputation, and for good reason. If left to linger it can lead to or worsen a host of physical and psychological problems, ranging from high blood pressure and heart disease to depression and memory loss. That alone has people searching for ways to prevent it.

But not all stress is bad. Your body is designed to experience stressors in life and react to them with physical, mental, and emotional responses. On a good note, it’s nature’s way of keeping you alert and ready to avoid danger. Short bouts of stress can also motivate you to achieve a goal or overcome an obstacle.

The key is having periods of relief in between, which often doesn’t happen — especially when you have a chronic illness or are caring for someone who does.

The additional strains that come with a diagnosis make you particularly vulnerable to unrelenting stressors. That’s why it’s important to realize when chronic stress is settling in. While the signs may vary from person to person, common symptoms include:  fatigue and sleep problems, upset stomach, muscle tension or pain, headaches, hair loss, worse-than-usual allergies, rashes, sadness or depression, anxiety, and forgetfulness.

Recognizing your body’s stress signals is one of your first defenses against stress taking control. It’s equally important to use coping techniques that will help you become physically and mentally prepared to face life’s inevitable daily challenges.
 

1. Follow a healthy diet

The mind and body work together and how well they function depends a lot on what you’re eating. Stressful events cause an increase in cortisol (a stress hormone), and cortisol in turn causes food cravings. This explains why during times of stress people often seek consolation in “comfort foods” — macaroni and cheese, fried chicken, pies, ice cream, and the list goes on — but the starch, fat, and sugars found in those dishes are far from comforting to your health.

Well-nourished bodies are able to cope much better with the physical and emotional strains of stress. A proper diet can strengthen the immune system, stabilize moods, and reduce blood pressure.

With that in mind, redefine your comfort foods by replacing the simple sugars and starches with healthier alternatives. The UCLA Center for East-West Medicine recommends the following nutrients to assist in stress reduction:

• Vitamin C: Foods high in vitamin C, like citrus fruits, can boost the immune system, and lower cortisol levels and blood pressure.
• Complex carbohydrates: Whole grains, fruits, and vegetables can increase serotonin, which stimulates feelings of calmness, and stabilizes blood pressure.
• Omega-3 fatty acids: Found in salmon, tuna, nuts,and avocados, omega-3 fatty acids have been shown to reduce surges of stress hormones.
• Magnesium: Healthy sources of magnesium include leafy greens, salmon, and soybeans, which help fight fatigue.

2. Get moving

There’s good news when it comes to exercise and stress: virtually any form of movement will work in your favor.

Regular participation in physical activity — even if it’s simply walking — has shown to release tension, increase endorphins (your brain’s feel-good chemicals), improve your cognitive function, give you more energy, and improve sleep, which is often disrupted by stress. According to the American Psychological Association, “…the more sedentary we get, the less efficient our bodies [are] in responding to stress.”

To help you get moving, pick an activity that you enjoy, find a friend to join you, set small goals, and stick with it by making it part of your daily or weekly schedule. Always consult your doctor before beginning an exercise routine to discuss any health concerns.
 

3. Try yoga

With its proven ability to help you manage stress, lower blood pressure, improve heart function, and reduce aches and pains, there’s no wonder yoga is among the top mind-body relaxation techniques.

Yoga has many styles, forms, and intensities that involve breathing exercises and various poses designed to improve flexibility, balance, strength, and range of motion. In the process you learn to control your body, quiet your mind, and train your nervous system to respond to challenging experiences with an underlying sense of calm. The National Library of Medicine reports that “there is an indisputable connection between a person’s overall physical and mental health and the inner peace and well-being yoga is designed to achieve.”

Yoga is generally considered safe for most individuals, but everyone’s bodies and abilities are different so it’s important to find an instructor who will be attentive to your needs and health restrictions.
 

4. Relax with massage therapy

Studies have shown that massage therapy can significantly reduce stress, both physically and psychologically.

According to Selena Browne, spa director of Aura Spa Salon in Richmond, Va., the research into the effects of massage therapy, on a broad spectrum, include:

• Decreasing blood pressure
• Decreasing insulin levels
• Decreasing cortisol
• Stabilizing heart rate
• Improving immune response
• Stabilizing body temperature
• Diminishing experience of pain/pain sensitivity
• Increasing salivary activity (deactivates parasympathetic nervous system so autonomic nervous system dominates)
• Improving mood
• Decreasing perception of stress

The Mayo Clinic reports that massage therapy is increasingly being recommended for a number of medical conditions, in addition to standard treatment, as research has shown that it’s effective in reducing stress, pain, and muscle tension.

“The simple act of touch-focused care, even a simple 5-minute hand or foot massage, can be useful in lowering a patient’s perceived level of stress,” the National Institutes of Health explains.

Several types of health care professionals, such as physical therapists, occupational therapists, and massage therapists can perform the various types of massage therapy. Before getting a massage, consult your doctor to see if massage therapy will benefit you as it is not recommended for people with certain medical conditions, like bleeding disorders, severe osteoporosis, fractures, and deep vein thrombosis.
 

5. Meditate

Research has shown that meditation can have a positive influence on a wide variety of chronic illness symptoms by alleviating the severity of pain, depression and stress, and by boosting a person’s mood and general well-being.

Mindful meditation, in particular, encourages you to become more fully aware of yourself and the world around you, and increases your ability to react to challenges and experiences without judgment. You eliminate the thoughts that are crowding your mind and causing stress.

Sound difficult? It’s really not. Anyone can practice meditation, anywhere — whether you’re walking, riding in a car, standing in line, or sitting outside. If you’re just beginning it will help to find a quiet spot where you won’t be disturbed. Start by focusing your attention on your thoughts, an object, or even your breathing, and take deep, evenly-paced breaths to increase the supply of oxygen to your brain and relax your muscles.

Focused breathing is key, as it evokes the body’s natural relaxation response. According to The American Institute of Stress, abdominal breathing stimulates the parasympathetic nervous system, which promotes a state of calmness.

People who practice mindful meditation “often report greater joy for the simple things in life, such as a shared moment with their child or partner or more awareness of the change of seasons. We begin to realize that there is more ‘right’ with us than ‘wrong’ with us as we become more engaged in our lives,” the University of Massachusetts Medical School Center for Mindfulness explains.
 

6. Connect with others

When you’re experiencing a life-changing event, like a chronic illness, you shouldn’t face it alone. Having a solid social network and support system is one of the best ways to help you cope.

Aside from the professional help you receive from doctors and therapists, and the extended community help from family and friends, support groups can offer you an opportunity to connect with others who have similar experiences and feelings. By participating in a support group, whether it’s in person, by phone, or over the internet, you can get practical advice or information about treatment options, compare notes about resources, improve your coping skills and sense of adjustment, develop a clearer understanding of what to expect with your situation, and gain a sense of empowerment and control, the Mayo Clinic reports.

Talking openly and honestly about your feelings will help you feel less lonely and isolated and can reduce stress, depression, and anxiety.

You can find a support group by asking your doctor for information; checking with hospitals, community centers, or churches in your local area; or contacting organizations dedicated to your disease or condition.

CVC offers a list of patient associations at http://bit.ly/cvc-resources.
 

7. Manage your time well

Lack of time is a common stressor. As your to-do list grows with doctor appointments, meetings, and chores, your time dwindles and you’re left feeling overwhelmed and often out of energy.

Review your daily and weekly activities to see what you can take off your plate. Analyze your time, prioritize tasks, and stay on track by keeping a calendar. By removing any task that’s negotiable, you’ll free up more time for yourself.

According to HelpGuide.org, if you regularly make time for relaxation or something you enjoy, you’ll be in a better place to handle life’s challenges. If you find that you can no longer do some of the things you loved doing before, try something new. Even simple pleasures like reading a book, watching a movie, or listening to music can be a soothing way to relax.

Do at least one thing every day that you enjoy, even if you only do it for 15 minutes. That’s your time to recharge and it should be considered a necessity, not a luxury.
 

8. Step outside

There’s something to that “breath of fresh air” feeling you get from being outdoors. Fresh oxygen is a natural energizer and the sights and sounds of nature that accompany it are fuel for the soul. Too much time spent inside has been associated with depression and can also zap you of vitamin D (sunshine is the best source), which offers a wide range of health benefits, including regulating the immune system and neuromuscular system.

According to the University of Minnesota Center for Spirituality & Healing, your environment plays a vital role in your stress levels. Being in nature, or even viewing scenes of nature, can reduce feelings of anger, fear, and anxiety and increase pleasant feelings. It also contributes to your physical well-being by reducing blood pressure, muscle tension, heart rate, and the production of stress hormones.

Even if it’s just for five minutes, take a step outside to help boost your mood.

9. Write to heal

There’s a reason journaling has been a common practice for so long. Just as talking about the stressors in your life helps release bottled-up tension, writing about your thoughts and emotions can similarly offer a source of relief.

Studies have shown that writing can have a beneficial effect on a person’s well-being. According to Harvard Medical School, “writing about thoughts and feelings that arise from a traumatic or stressful life experience — called expressive writing — may help people cope with the emotional fallout of such events.” Instead of suppressing feelings, which makes your body tense and dims your mood, expressive writing can help you clear your mind, encourage focused thought, process built-up emotions, and find meaning in them.

Dr. James W. Pennebaker, chair of the Department of Psychology at The University of Texas at Austin, is a leading researcher in the field of expressive writing whose studies have shown that when some people write about emotionally challenging experiences for just 20 minutes at a time over a span of three or four days their physical and mental health improves. In his book, “Writing to Heal,” Pennebaker offers the following tips:

• Find a time and place where you won’t be disturbed
• Write continuously for at least 20 minutes
• Don’t worry about spelling or grammar
• Write only for yourself
• Write about something extremely personal and important for you
• Deal only with events or situations you can handle now

Keeping a gratitude journal can also help you remember all of the good things in your life, and remind you to celebrate any new accomplishments, no matter how small.

For more information, or to order Dr. Pennebaker’s book, visit the Center for Journal Therapy at www.journaltherapy.com.
 

10. Sleep tight

Stress is well known to rob people of quality sleep right when they need it the most. According to the American Psychological Association (APA), 43% of adults lie awake at night due to stress and many of them report their stress levels increase as a result. It’s a vicious cycle that can have ill effects on your health since sleep affects your memory, judgment, mood, and aids in muscle repair.

Ongoing sleep deficiency is also “linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke” and “you may have trouble fighting common infections,” the National Institutes of Health reports.

Experts recommend seven to nine hours of uninterrupted sleep, but you won’t achieve that if your mind is racing and tripping over anxieties. This is where the relaxation techniques like meditation, yoga, deep breathing exercises, and journaling, can offer a source of relief.

In addition, the APA recommends keeping a regular sleep/wake schedule; avoiding caffeine, alcohol, and heavy meals before sleep; and minimizing noise, light, and excessive hot and cold temperatures where you sleep.

If sleeping problems persist for more than a few weeks, consult your physician.

For more stress management tips, please visit our Pinterest board: www.pinterest.com/caringvoice/de-stress/