Coping with Stress
In your busy, often stressful life, filled with deadlines and meetings, it’s hard to find time to get to the gym every day. I also know that you know, daily exercise will make you feel better, plus reduce stress. But are you aware of how much it helps? Aerobic exercise can reduce anxiety by up to 50%. Imagine half the stress gone, just because you took a morning run. While a workout is not a panacea for all your daily woes, it is a great coping mechanism. Here are a few of the many reasons exercise is great for lowering your stress level.Exercise improves your mood. Aerobic exercise increases blood flow to the brain and produces chemicals that make you feel happier. The better you feel about life, the less stress will weigh you down.
Exercise increases energy. Exercising in the morning, gives you a great energy boost that’ll keep you going until the afternoon. You may feel fatigued during the first few weeks, but be persistent and the energy will come. Exercise gives you time to think. A lot of the stress we face, we cause. Instead of doing work and fixing problems, we worry about doing work and fixing problems. Exercise gives you time alone to focus without distractions.Have you ever noticed that you tend to get sick more often when you’re stressed? Scientists have noticed this connection for a long time, but until recently, couldn’t explain it. While a big project at work or family problems aren’t going to give you the flu, they can decrease the functioning of your immune system, making you more susceptible to the flu and other infections.
When we think the stressor is beyond our control and will never end, our body feels it can’t cope; that’s when stress begins to take its toll. Even if you feel you are in a position of control, (high power job) long-term stress can build up and gradually decrease your disease fighting abilities.
Did you know that practicing focused breathing exercises can help you relax and relieve tension? First step, find a good position. You can lie on your stomach, back, sit cross-legged, sit on your feet with your knees facing forward, or stand. Choose the one most comfortable for your body type. If you’re not comfortable, you’re not going to relax no matter how you breathe. Also try periodically changing positions throughout your breathing exercises. Next, use the proper breathing technique.
We tend to take short shallow breaths. Focused breathing exercises involve taking longer, deeper, fuller breaths. This changes the percentage of carbon dioxide in your system, putting you in a more relaxed state. Breathe by pulling your stomach in and out (toward and away from your spine). Keep your shoulders relaxed; if they’re moving up and down, your breathing is too shallow.
Breathe slowly. About 5 to 6 seconds for each inhalation and exhalation; however, it’s more important to focus on your technique rather than your pace. Inhale deeply through your nose, and exhale though your mouth. Focus on the breathing. The point of breathing exercises is to clear your mind of stress, not give you an opportunity to focus on it. If your thoughts wander, try to bring your mind back to the breathing. With more experience, you’ll find this easier to do.
Practice visualization exercises while you’re breathing. Picture each muscle in your body and focus on it feeling relaxed. Deep breathing is a great way to get to sleep or simply unwind at the end of a long day. Take Care and Be Well.
June 10th, 2008 at 1:54 am
Stress is something that we encounter almost every day. We cannot deny that fact that in every situation we deal with stress. But do you know that you can fight it easily? For others, they might think it’s hard to beat stress, but they are wrong.
Here are some tips that will help you fight everyday stress:
1.Make quiet time: Whether you meditate daily or just spend an hour a night with a book, you need to create a space where you can clear your mind.
2. Eat better: A good diet can help your body better deal with the effects of stress.
3. Make family time: Try to eat at least one meal a day with your family (or with friends if you’re single).
4. Talk it out: Bottling up your frustrations, even the little ones, leads to stress.
5. Prioritize: Figure out what in your life actually needs attention and what doesn’t.
6. Accept interruptions gracefully: Leave enough wiggle room so you can adapt to changes in your day.
7. Pay attention to yourself: Notice when you feel stressed, and determine the cause.
8. Love: Build relationships. Share yourself. Feel human warmth.
9. Learn How to Relax and Center: Try Dr. Mercola’s Emotional Freedom Technique (EFT)
June 10th, 2008 at 7:59 am
Thank you Dr. Mercola for your comments. I’ve enjoyed reading your newsletter.