Stress and Your Health
Chronic stress can be seriously harmful to both your physical and mental well-being. It has been estimated that stress contributes to 80% of medical visits. The Occupational Safety and Health Administration (OSHA) declared stress a hazard of the workplace, costing American industry more than $300 billion annually. What we call "stress" is actually your nervous system pumping hormones and chemicals through your body in an effort to protect you. Some call this the "flight-fight-freeze" response. This response results in increased heart rate, blood pressure, muscle tension, and a host of other physical reactions. The human body is actually designed to experience stress and react to it. Stress can be positive, keeping us alert and ready to avoid danger. But chronic stress can lead to physical symptoms and worsen certain medical conditions. The physical wear and tear of stress includes damage to the cardiovascular system and immune system suppression. Stress compromises your ability to fight off disease and infection, and throws your digestive system off balance, makes it difficult to conceive a baby, and can even stunt growth in children.
It's kind of like revving your car's gas while also slamming down on the brakes- just imagine what that would do to your engine!
Signs of Stress
How do I know if I'm stressed? Stress affects each of us differently, so it's important you're aware of your unique stress signals. Common signs of stress include:
- Physical symptoms: trouble sleeping, muscle tension, headaches, increased blood pressure/heart rate, fatigue, dry mouth, getting sick more, changes in appetite
- Behaviors: getting more irritable, having trouble coping with stress, crying, engaging in reckless or impulsive behaviors, increased use of nicotine or alcohol, procrastination
- Thoughts: self-criticism, focusing on failures, pessimism, difficulty focusing, forgetfulness
- Emotions: anxiety, irritability, sadness, feeling overwhelmed
Quick Stress Management Strategies
Take a Deep Breath
When we get stressed, we tend to breathe in a shallow and fast way that can make you feel light-headed and tired, because you are literally not getting enough oxygen and energy to your brain and cells. Pay attention to how you are breathing right now- does your chest feel tight? Are your shoulders hunched forward? Are you just breathing in through the top of your chest? If so, take a moment to sit up straight, open your chest, and try to imagine breathing in from the bottom of your belly up through your rib cage. Breathe in through your nose and out through your mouth. Notice how just one full breath starts to slow you down a little. Check out the Resources page for some guided breathing exercises.
Go For a Walk
Physical activity releases hormones that act like little Pac-Men to gobble up stress hormones. And best of all, you don't have to run a 5K or go to the gym for an hour each day to get the stress management benefits of exercise. Just getting up and walking around your office or to the mailbox can have a huge impact on your mood.
Get Outside
We live in some of this Nation's most beautiful countryside. I'm sure you've noticed how much better you feel when you're out in the woods or on the lake- there is something about nature that helps quiet the mind and let us "just be" for a few minutes. Take advantage of the pineywoods and get outside to get some sun on your face and practicing your breathing techniques in the fresh air. Check out the City of Nacogdoches website for some great ideas of fun outdoor activities in our area.
Have a Laugh!
Our brains tend to remember things that are consistent with our mood in the moment. You've probably noticed that it's really hard to remember a happy memory when you're feeling down. The good news is, we can use this same tendency to get our brains more on a positive track. Finding something to smile or laugh about not only has an immediate calming effect on your body, but also primes your mind to recall other funny or happy memories. Laughter has been shown to improve everything from heart health to relationships. So as you go about your day today, look for the funny moments in life and let yourself have a little giggle.
Be Present
A lot of our stress and depression comes from the fact that we aren't HERE right now. Check in with yourself- how much of you is actually here right this minute, and how much of you is in your head, off somewhere in the past or the future? Unfortunately, we spend a good deal of our lives "somewhere else," worrying about things we can't control in the future, or agonizing about things we can't change in the past. No wonder we feel so helpless! Take just a few seconds right now to notice where you are. What do you see around you? What do you hear? Notice the feeling of the chair beneath you, or the floor beneath your feet. Notice the feeling of the air on your skin. As much as possible, just notice what's around you and give yourself permission to not DO anything with any of that for just a moment. Being aware of the present moment allows us to take a break from all that mind work- it's like hitting the Reset button. Check out the Resources page for more about mindfulness.
Watch this video.
Listen to Your Doctor
When we get stressed, we tend to forget all those basic self-care tips our doctors give us, including eating healthy, regular meals, drinking enough water, taking our medications, and getting enough sleep. But this is exactly when we need to take care of our body the most! When we are stressed our bodies are working overtime, so they need our help to keep going. You would never run your car without oil, right? Of course not! Well, trying to push yourself without proper nutrition and sleep will burn your engine out just as easily. Check out the Resources page for tips on getting better sleep.
Practice Yoga
Empirical evidence supports yoga as an effective way to reduce stress, manage chronic pain, increase physical fitness. There are even studies suggesting yoga is effective for more significant anxiety and depression. But don't worry, you don't have to turn yourself into a pretzel to get the benefits. There are lots of gentle forms of yoga, as well as other mindfulness-based activities like Tai Chi, that are appropriate for people of all fitness levels and physical condition. Check out Morning Glory Yoga in Nacogdoches for an introductory class.
Give a Little Thanks
Research has shown that gratitude has a significantly positive effect on our lives. Countless studies find people who are grateful have improved physical health, financial stability, relationships, and general life satisfaction. Make a list of at least three things you are grateful for every day and write them down- the act of coming up with the list and actually putting it down on paper can do wonders for changing your outlook over time. And remember, you don't have to look far for things to be thankful for- just the fact that you woke up this morning is pretty awesome!
Relax!
Check out the Resources page for more ways to relax, and for some great guided relaxation resources.
When we get stressed, we tend to breathe in a shallow and fast way that can make you feel light-headed and tired, because you are literally not getting enough oxygen and energy to your brain and cells. Pay attention to how you are breathing right now- does your chest feel tight? Are your shoulders hunched forward? Are you just breathing in through the top of your chest? If so, take a moment to sit up straight, open your chest, and try to imagine breathing in from the bottom of your belly up through your rib cage. Breathe in through your nose and out through your mouth. Notice how just one full breath starts to slow you down a little. Check out the Resources page for some guided breathing exercises.
Go For a Walk
Physical activity releases hormones that act like little Pac-Men to gobble up stress hormones. And best of all, you don't have to run a 5K or go to the gym for an hour each day to get the stress management benefits of exercise. Just getting up and walking around your office or to the mailbox can have a huge impact on your mood.
Get Outside
We live in some of this Nation's most beautiful countryside. I'm sure you've noticed how much better you feel when you're out in the woods or on the lake- there is something about nature that helps quiet the mind and let us "just be" for a few minutes. Take advantage of the pineywoods and get outside to get some sun on your face and practicing your breathing techniques in the fresh air. Check out the City of Nacogdoches website for some great ideas of fun outdoor activities in our area.
Have a Laugh!
Our brains tend to remember things that are consistent with our mood in the moment. You've probably noticed that it's really hard to remember a happy memory when you're feeling down. The good news is, we can use this same tendency to get our brains more on a positive track. Finding something to smile or laugh about not only has an immediate calming effect on your body, but also primes your mind to recall other funny or happy memories. Laughter has been shown to improve everything from heart health to relationships. So as you go about your day today, look for the funny moments in life and let yourself have a little giggle.
Be Present
A lot of our stress and depression comes from the fact that we aren't HERE right now. Check in with yourself- how much of you is actually here right this minute, and how much of you is in your head, off somewhere in the past or the future? Unfortunately, we spend a good deal of our lives "somewhere else," worrying about things we can't control in the future, or agonizing about things we can't change in the past. No wonder we feel so helpless! Take just a few seconds right now to notice where you are. What do you see around you? What do you hear? Notice the feeling of the chair beneath you, or the floor beneath your feet. Notice the feeling of the air on your skin. As much as possible, just notice what's around you and give yourself permission to not DO anything with any of that for just a moment. Being aware of the present moment allows us to take a break from all that mind work- it's like hitting the Reset button. Check out the Resources page for more about mindfulness.
Watch this video.
Listen to Your Doctor
When we get stressed, we tend to forget all those basic self-care tips our doctors give us, including eating healthy, regular meals, drinking enough water, taking our medications, and getting enough sleep. But this is exactly when we need to take care of our body the most! When we are stressed our bodies are working overtime, so they need our help to keep going. You would never run your car without oil, right? Of course not! Well, trying to push yourself without proper nutrition and sleep will burn your engine out just as easily. Check out the Resources page for tips on getting better sleep.
Practice Yoga
Empirical evidence supports yoga as an effective way to reduce stress, manage chronic pain, increase physical fitness. There are even studies suggesting yoga is effective for more significant anxiety and depression. But don't worry, you don't have to turn yourself into a pretzel to get the benefits. There are lots of gentle forms of yoga, as well as other mindfulness-based activities like Tai Chi, that are appropriate for people of all fitness levels and physical condition. Check out Morning Glory Yoga in Nacogdoches for an introductory class.
Give a Little Thanks
Research has shown that gratitude has a significantly positive effect on our lives. Countless studies find people who are grateful have improved physical health, financial stability, relationships, and general life satisfaction. Make a list of at least three things you are grateful for every day and write them down- the act of coming up with the list and actually putting it down on paper can do wonders for changing your outlook over time. And remember, you don't have to look far for things to be thankful for- just the fact that you woke up this morning is pretty awesome!
Relax!
Check out the Resources page for more ways to relax, and for some great guided relaxation resources.