by Heather Shock
Have you noticed that this year has just disappeared before our very eyes; yes indeed time is moving faster than ever and there is so much to do!
Thanksgiving heralds in the beginning of the Holiday stress season. Along with the many more things we have on our to do list there is also the additional stress of dealing with family. All those issues that we have ignored throughout the year come out to haunt us as we brace ourselves for the joy of spending time with family members that perhaps we have managed to avoid during the year. Even if you are blessed with great family connections it is still a strenuous time as we deal with the expectations of creating the perfect holiday setting for celebration of Christmas, Hanukkah and New Year.
Women in particular are wonderfully adept at taking care of everyone in the family, leaving care of themselves at the bottom of their priority list. To my way of thinking this an upside down view of priorities. Do you recall the last time you flew on a plane and the flight attendant went over the safety procedures? Well they stress that if the cabin pressure falls that oxygen masks will drop down for your use and to make sure you put yours on first before you try to help anyone else. If we are to be at our very best in this stress season (and actually this habit is one that would serve us well all year round), we must take care of ourselves first! So we handle everything with great aplomb and as an added bonus we will feel sooo much better!
When we are stressed the body reacts as if our life is threatened and goes into what is called the flight or fight mode. Physiologically the heart pounds, blood pressure rises, breathing becomes shallow, palms sweat, etc. Once the stress is over we go into the relaxation mode, the muscles relax, breathing deepens, blood pressure decreases and the heart slows.
Unfortunately due to our very busy and hectic schedules we rarely move into the relaxation mode and as a result our bodies are constantly producing biochemical, physical and psychological changes that can affect our well-being, productivity and personality.
Over a period of time this can result in many symptoms such as anxiety attacks, headaches, sleep disorders, digestive problems, loss of productivity, inability to concentrate, neck aches, changes in blood sugar, increased blood pressure & breathing rate, heart palpitations, poor circulation, chronic muscle fatigue & inhibition of the immune system. So what’s a person to do about this?
Here are some things that will assist you in coping with stress:
1. While sitting, lying down, or standing, close your eyes and breathe in slowly at the same time place your hand palm down on your forehead. Breathe in and out for a count of 5 - 10 seconds. Take ten of these breaths any time you feel tense.
2. Practice simple stretches such as the “neck stretch” : stretch your neck by gently rolling your head in a half-circle, starting at one side, then dropping your chin to your chest , then to the other side.
3. All kinds of exercise - hiking, running, bowling, walking, etc. - help to reduce stress.
4. Take a bath and soak for 30 minutes, uninterrupted. This can be challenging for those of us that need to “do” all the time. I have found that it is helpful to involve all the senses so use lavender oil in the water, burn a candle, have plenty of water available to sip and play relaxing music (classical, lazy jazz, etc.)
5. Get a massage. Massage triggers many relaxation responses such as deep breathing, eases muscle tension, etc. It is useful in relieving fatigue and tension, in improving circulation, providing increased mobility and acts as a sedative to the nervous system.
6. Reduce caffeine (in coffee, black tea, chocolate) and alcohol intake. Increase water intake so that each day you are consuming the equivalent of one half of your body’s weight in ounces of water. So if you weigh 150 lbs your daily water intake needs to be 75 ounces of water in order for your body to be properly hydrated.
7. Make sure you eat some protein (fish, eggs, chicken, steak, etc.) Protein is an important dietary component for the body to maintain emotional stability.
8. Have a good cry. Can’t get it out...rent a sad movie or go back to a painful memory from your childhood and let it all come out even if you have to sit in the closet to do it! You will feel so much lighter afterwards.
9. Need to let off some steam and yet don’t want to blast the person off the planet..then write it out, read it out loud then burn the paper it’s written on. This is a great way to blow the charge off pent feelings so you can handle a situation that won’t go away!
10. Do something you love. Something that you can lose yourself in, whether it’s going to the beach, gardening, seeing friends, painting, etc.
Create your own stress reducing program. You’ll feel better and stay healthier if you do.
