Stress
Management
(And
we all need it)
Melody
Wong, ND
What
comes to mind when you hear of…WAR, Health Issues, Family
Arguments, Relationship/ Marital Issues, Loss of Love Ones,
Financial Pressure, Unemployment, Job Deadlines, Wedding
Planning, Uncertainties of the Future…etc.?
The list just goes on and on.
So what do they have in common?
STRESS…They are the potential unavoidable
stressors in our lives. Unfortunately, many of us have already learned to accept
stress as a normal part of our lives.
However, there are easy, simple and effective ways that
you can do to bring your stress under control.
Stress
is not only viewed as a psychological problem, it is also viewed
as a contributor to as many as 80% of all major physical
illnesses, including cardiovascular disease, cancer, endocrine
and metabolic disease, skin disorders, and infections.
The initial stress response referred to as the
Fight-or-Flight response triggers the pituitary gland to
increase the production of adrenocorticotropic hormone (ACTH),
which simulates the adrenals to release cortisone and cortisol
hormones. The
production of these adrenal hormones can lead to increased
metabolism of proteins, fats and carbohydrates to produce the
immediate energy that the body requires.
In addition, the body under stress doesn’t allow the
digestive system to be in the proper environment to absorb the
ingested nutrients. As
a result, the body becomes deficient in nutrients, which are
essential for proper cellular and nervous system function.
Majority
of the people can handle stress well due to the control
mechanisms known as stress response in the body, which can
counteract the everyday stressors of life.
But under extreme, unusual, or long lasting stress, the
stress response in the body is overwhelmed.
In cases like these, physical signs of stress can be
manifested as fatigue, chronic headaches, irritability, changes
in appetite, memory loss, low self-esteem, withdrawal,
tooth-grinding, cold hands, high blood pressure, shallow
breathing, nervous twitches, lowered sexual drive, insomnia, and
digestive disturbances.
Unfortunately,
many people usually develop negative or destructive coping
patterns such as dependence on drugs, alcohol, smoking,
overeating, emotional outbursts, feelings of helplessness, and
excessive behavior. To
manage stress effectively, negative coping patterns should be
replaced with more positive measures.
Now,
can you identify with any physical signs of stress or the
negative coping patterns in your daily life?
And if so, don’t let that add to your stress.
The following is a list of guidelines of positive stress
management.
1.
Identify, Eliminate or Reduce the sources of stress in life.
This is the most
important step as it can lead to choosing the appropriate therapy
to cope with stress.
2.
Techniques to calm the mind and promote positive mental attitude.
§
Diaphragmatic
Breathing: Count to
four as you inhale deeply then exhale on a count of four.
Repeat this for 10-20 minutes in times of stress.
§
Progressive
relaxation is a technique that involves tightening and relaxing
the major muscle groups one at a time starting from head to toes.
Repeat the sequence 2-3 times.
This technique teaches awareness of relaxation sensation.
For example: Squeeze hands for 5-8 sec, and then relax.
§
Meditation/
Prayer: This does not
have to have a religious connotation.
One can benefit from thinking pleasant thoughts or praying
to a higher being for comfort. This can be done 5, 10, or 20 minutes twice a day.
§
Emotional
Feedback Technique utilizes affirmation and a series of
acupressure points to ease and remove the mind of stress.
If interested, please call our offices for an appointment
to learn this technique.
§
Baths:
15-20 minute evening bath with 1-2 cups of Epsom salt can relax
the muscles.
§
Journal is
a great way for writers to express their thoughts on paper.
3.
Exercise/ yoga:
Physical activity is a good stress reliever where it can diminish
tension, depression, feelings of inadequacy and worries.
4.
Sufficient Sleep:
This is a time for the body to recuperate and regenerate.
5.
Healthy Diet:
§
Eating
whole foods and avoid processed foods.
Whole foods are rich in vitamin and minerals while
processed foods, such as refined carbohydrates, can create stress
on the body.
§
Limit
intake of caffeine since it can contribute to nervousness and
disrupt sleep.
§
Avoid
alcohol & tobacco: They may offer temporary relief from stress
but do not address the issue.
6.
Herbal & Nutrition to Support the Adrenals and Nervous System:
§
Herbs:
Catnip, chamomile, hops, kava kava, oats, passionflower, skullcap,
siberian ginseng and valerian.
These nervine and adrenal support herbs can be steeped in
hot water and drink throughout the day.
§
Nutrition:
Vitamin C (3,000-10,000mg/day), pantothenic acid (100-500mg/day),
vitamin B6 (50-100mg/day), zinc (20-30mg/day), and magnesium
(250-500mg/day) support adrenal function.
In addition, adrenal glandular works well in stimulating
the adrenals.
There
is an endless list of therapies to cope with stress.
Not one therapy is better than the other.
What matters is finding the one or a few that best fits
you. As a reminder,
these therapies should not replace your current medication, unless
approved by your physician. If
stress can’t be under control, it may be wise to call our
offices so that we can better guide you to effective stress
reduction therapies.
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