Because of the fast paced nature of our society, overcoming or
reducing stress has made it to the list of top ten New Year's
Resolutions. Approximately 19 million Americans suffer from
stress related illnesses. The hormone, cortisol, is released
during stressful events. When stimulated constantly, over time,
it can lead to mental disturbances and a risk of infection and
disease. Learning to manage stress leads to healthier and
happier living. Here are seven solutions for regulating stress.
• Adequate Sleep. Sleep is the number one defense against
stress. It allows the mind and body to rejuvenate. When we
awaken refreshed, we are more able to handle stressful
situations. For the average person, adequate sleep is eight to
ten hours of uninterrupted sleep.
• Meditation. Meditation is the opposite of the fight or flight
mechanism. It is a deep state of restful awareness that counters
stress. Practicing twenty minutes a day helps us to remain calm
is stressful situations. Deep breathing, relaxation techniques
or visualization are all helpful in lowering cortisol levels.
• Exercise. Resistance Training or lifting weights has proven to
be very effective in controlling stress. A high intensity
workout, of no more than sixty minutes, is a successful strategy
in stress management. A moderate aerobic workout, such as
walking or bicycling for thirty to forty minutes, three times a
week, is also effective. A balance of both types of exercise is
optimal.
• A Balanced Diet. A healthy diet containing B vitamins and
magnesium helps to relieve chronic tension. B vitamins are
essential for stress management. Magnesium helps to ease muscle
tension, stress and anxiety. When exercising to reduce stress, a
balance of carbohydrates and protein is necessary.
• Laughter. Laughter boosts the body's immune system and reduces
the amount of hormones, such as cortisol, that your body
produces during stressful times. One way of using laughter is to
picture the ridiculous. The next time you feel that you are
losing your mind, picture your brain flying out of your head and
landing someplace silly, like in the soup. Go to a good comedy
show or rent a tape. As well as reducing stress, laughter has
healing properties.
• Attitude. Chronic stress is a factor of how we perceive the
events surrounding us. We can remain optimistic when confronted
with challenges or a new situation. How we perceive situations
is a choice. When looking at a situation, break it down into
manageable components. Instead of making sweeping negative
statements, look at the situation realistically and create steps
for resolving it.
• Be social. Studies have shown that people who are more active
socially are better able to handle stressful situations. If you
don't have one, set up a network of friends and family who are
listeners. When you feel stressed, call someone in your network
to talk or set up a date to do something fun. Allow your friends
to be supportive.
Try one or more of these solutions if your New Year's Resolution
is to reduce stress in your life. Any one these will aid you in
reducing stress levels. Choose one that is slightly above your
comfort zone but workable for your lifestyle. Learning to manage
stress will lead to a happier, healthier you.
About the author:
Constance Weygandt is an author, speaker and balance mentor. For
more information on health and fitness or to receive her
newsletter, visit her at
http://www.balancedwellnessonline.com
