I think it is safe to say that most Americans know all too well about stress. Family arguments, financial pressures, job pressures, and not having enough time to get things done are all a part of the many stressors we face daily. Besides the “normal” things that stress us out, we also have other stressors that can trigger a biological response known as a stress response. These things include heat or cold, environmental toxins, and physical and emotional trauma.
Fortunately, our body has control mechanisms that gracefully help us counteract everyday stresses. Oftentimes, these responses go unnoticed by us. However, if these control mechanisms counteract for long periods of time, it can become overwhelming and harmful to our bodies. I’m sure we can all relate to this!
Pay attention to the warning signs:
Many people are sensitive enough to recognize when they are feeling stressed. Some of the common symptoms are:
- insomnia
- irritability
- fatigue
- Catching colds often
- Depression
- Headache
- Digestive complaints
Managing Stress
Chances are good that you have developed a coping mechanism. Often, these patterns and behaviors don’t support good health. To correct these negative and even destructive coping patterns, it is essential first to identify them. Only then can you learn to replace them with positive patterns that will begin to allow your body to heal.
Negative Coping Patterns:
These patterns include things like:
- Shopping Sprees
- Excessive behaviours
- Addictions
- Overeating
- Emotional outbursts
- Watching too much TV
- Seeking out drama
5 Positive Coping Mechanisms to Help Manage Stress:
These five areas are very important to focus on when dealing with stress more healthily. It takes time and can be frustrating when we fall back, but the more you practice these things, the easier it will become.
Techniques to Calm the Mind and Body: Have you ever noticed that when the body and mind are calm, stress seems to melt away? Relaxation techniques are some of the best ways to calm the mind and produce the much needed “relaxation response”. During relaxation, the parasympathetic nervous system can do its job of digestion, meditation, and sleep, which is important for properly regulating our body. Some popular methods of relaxation techniques are self-hypnosis, prayer, meditation, QiGong, TaiJi, acupuncture, breathing exercises, or any other calming practice that gets you out of your head and into your body.
Time Management: Feeling like there is not enough time in the day to get things done adds a huge amount of stress. Some helpful tips are to set priorities, organize your day to make sure to get things done promptly, not procrastinate, delegate as many tasks as possible, and not be a perfectionist. Again, the more you see the areas in your life that you can improve upon, the easier the flow will become.
Exercise: this is so huge! Stress accumulates in our mind and body. If we don’t work with it by engaging in regular exercise, it can contribute to disease. People who have a regular exercise program experience less depression, tension, worry, and feelings of inadequacy. Exercise can tremendously improve mood and overall good health. So get on a regular schedule of running, walking, lifting weights, yoga, or group workouts.
Healthful Diet: People say, “ You are what you eat”. This is true when it comes to healthy eating. Dietary guidelines are necessary to support the healthy biochemistry of the body. This includes:
- Restricting caffeine intake
- Restricting alcohol use
- Reducing or eliminating refined carbohydrates
- Eat regular planned meals
- Avoid inflammatory foods
Supplementation: Nutritional and herbal support for the adrenals when you have suffered prolonged stress is important. Over time, the adrenal glands can shrink when exposed to too much stress, causing impairment. This is what contributes to increased anxiety, stress, depression, and chronic fatigue. For proper supplementation, it is best to consult with a professional
Some key Nutrients and supplements are:
- ADR by Pure Encapsulations (please consult with a professional)
- B5 (Pantothenic acid): can be found in legumes, whole grains, broccoli, salmon, sweet potatoes, and tomatoes. Dosage: 100 to 500mg daily.
- Ginseng: Numerous formulas contain ginseng to help the adrenals. Ginseng can enhance the person’s ability to cope with stress. Clinical studies have shown that both Chinese and Siberian Ginseng reduce feelings of stress and anxiety.
- Chinese Herbal Formulas: there is a wide variety of formulas that can be beneficial (consult with a certified Chinese Herbalist)
Resources:
Ant–Stress Effects of Ginkgo blob and Panax Ginseng
Effects of Adaptogens on the Central Nervous System
