LETTING GO OF STRESS continued
Ron Eslinger, RN, CRNA, MA, APN, BCH
www.eslinger.net
How do I know if I am stressed?
If you are finger tapping, compulsively eating, biting your nails, having repetitive thoughts you might be stressed. If you have increased your smoking, drinking or drug use you might be stressed. If you are absent or being late for work then you might be stressed.
Prolonged stress can result in heart disease, food cravings, insomnia, depression, PMS, obesity arthritis, diabetes, and multiple other conditions that are a direct result of uncontrolled stress.
The most stressful jobs:
1. Teaching
2. Nursing
3. Management
4. Other professionals
5. Social workers
6. Road transport
7. Police and prison officers
On an average workday, an estimated one million workers do not make it to work due to stress. “Health and Executive Magazine,” claims 6.5 million sick days are being taken every year as a result of stress.
Stress Reduction
Stress affects blood pressure, sleep hpositive exercise,sleepabits, nervousness, and confusion. Whenever our bodies are stressed – whether the stress is real or imagined – our brains respond as if it is real. Stress, by the way, can come in many forms: an impending deadline, an inability to complete work tasks, or even a verbal lashing from another person. The body’s response is the same regardless of what causes the stress.
Ten Ways to Cut Down on Stress
- Talk it out. Get support from family and friends.
- Exercise regularly.
- Avoid false guilt.
- Set realistic goals and priorities.
- Avoid perfectionism.
- Keep a sense of humor.
- Hang loose. Set aside idle time to relax every day.
- Live by the calendar, not the stopwatch.
- Avoid over indulging in drugs, alcohol, caffeine, and nicotine.
- Think positively
Taking time out of a busy schedule to relax is very important. Everyone experiences relaxation differently so the key is to relax as best you can. The ability to relax is enhanced by finding a quiet place, creating positive self talk, listening to soft music, day dreaming, or taking a walk.
Try this simple breathing technique to relax and decrease stress. Blow your stomach out like blowing up a balloon. This will drop the diaphragm down and automatically create a deep breath. More oxygen is able to enter into the two lower lobes of the lungs, which has more blood vessels to carry oxygen to the cells.
Exercise
Exercise is the most widely recommended form of treatment for relieving the effects of stress and depression. It increases endorphin release (the bodies natural morphine) along with melatonin (natural sleeping pill) and serotonin (natural Prozac) production, and helps level out blood glucose. Exercise helps us sleep better which also decreases stress.
Think Stress Control
Skipping breakfast is a bad idea. Starting your day on an empty stomach results in DECREASED ATTENTION and POOR PERFORMANCE. Even if your breakfast consists of something sweet or fatty, which is common, it can still help you get a better start on your workday. It is also true that breakfast eaters are leaner, have lower blood pressure, eat less throughout the day, and are in better health than those who skip the most important meal of the day.
In Conclusion
Stress responds well to meditation, Relaxation Therapy, Self-Hypnosis Exercise, a walk in nature, soft music, get 6-8 hours of sleep and a proper diet with the right vitamin and mineral supplements greatly decreases stress and enhance wellness.