18 Dec 2015 January blues: Relaxation techniques can help

by John Patton

Feeling down in the dumps? Does the sound of a co-worker eating or talking loudly on the phone become a major irritant in the office? Having trouble sleeping due to financial or family worries? Feeling overwhelmed, numb and unable to make decisions due to negative thoughts?

These are common feelings in January, which some researchers consider to be the most stressful month of the year.

A combination of cold weather, financial pressure from holiday bills and the end of Christmas cheer can stimulate negative behavior in people, including rising tension, stress levels and elevated blood pressure.

It’s about body chemistry, according to Londa L. Revis, a licensed, certified social worker who specializes in marriage and family counseling at the Conway Regional Senior Evaluation and Counseling Center and at Tilley Family Medicine. She has seen her share of stressed out patients.

Over a period of just a few minutes, negative thoughts brought on by the “January Blues” tend to increase the levels of the stress hormone cortisol in the blood stream. Cortisol is produced by the adrenal glands, which create the “flight or fight” response when confronted with harmful situations.

During a true flight or fight response, the optimal amounts of cortisol can be life-saving. Over time, chronic, elevated levels of cortisol can be harmful when it is severe enough to make a person feel overwhelmed and out of control, according to the Centers for Disease Control and Prevention (CDC). Chronic levels of cortisol can suppress the immune system, increase blood pressure and sugar, decrease libido, produce acne and contribute to obesity and other medical issues. Cortisol also increases the acuity of pain, especially chronic pain, Revis said.

Once a person recognizes the signs of stress, it is important to take action to relax and manage it. Stress management begins with positive thinking.

“A flood of stress hormones in our bodies tends to cloud our thoughts,” said Revis. “We can’t change the circumstances that created the stress, but we can change how we react to it. Shift your thoughts to things you are looking forward to and focus on what you are grateful for; what brings you happiness. You can’t change what thoughts pop into your mind, but you can change what you continue to think about.”

In addition to positive thinking, it is important to take positive actions such as showing compassion and giving to someone else. A Wall Street Journal article reported on a study of children indicating that toddlers feel happier and demonstrate happiness when they are giving “treats” to others. Giving has been shown to increase the “feel good hormone,” serotonin, Revis said.

When stress is at its worst, a person should take a break, take deep breaths, drink a glass of water and go for a short walk to get away from the cause of the stress.

Some other relaxation techniques include:

•    Maintain normal sleep and eating routines during periods (even months) when stress is expected

•    Avoid alcohol as it inhibits deep sleep and is a depressant.

•    Do not remain isolated; plan a few meaningful social events.

•    Set healthy personal boundaries with individuals who tend to increase stress, including family members.

•    Find time for morning daylight; it is beneficial to the body’s circadian rhythm, and can help release naturally occurring melatonin, the sleep hormone, at night.

•    Keep the body hydrated.

•    Eat highly nutritious foods such as whole grains, fruits and vegetables, lean meats, nuts and beans and other low carbohydrate foods while avoiding sugary, high carb meals that increase the sugar in the blood stream. “The food you eat is medication for your brain and helps you stabilize your blood sugar level, which is very important when managing stress,” said Revis.

Can exercise help?

Regular exercise is helpful, Revis added. “I know several people who effectively regulate their mood each day by walking or running.”

Mallory Lefler, fitness coordinator with the Conway Regional Health & Fitness Center, said a fitness routine — whether it is of low impact, such as walking or swimming, or as intense as personal training — can be helpful in managing stress.

“It is going to improve your mood and help you have a more positive outlook on life; It is so good for your self-esteem,” said Lefler. She encourages people to stay with a set exercise routine during stressful times. “A set routine takes away a lot of stress. When you are doing cardio, for instance, you may be listening to music or focusing on your breathing, not thinking about whatever it is that is stressing you out.”

The health and fitness center’s yoga classes are popular among members who are trying to relax and tune out the anxiety associated with work, home life and other “stressers.” Lefler said, “We have a wind down yoga class that is a little bit slower; the moves are not as strenuous and it is definitely a stress remover.”

Others may prefer the intensity of Pilates that are designed to strengthen the core of the body while improving flexibility.

Another tip that Lefler offered is to go to the gym with a supportive workout partner. “Sometimes another person to talk to helps with stress,” she said.

The January Blues are real and can cause health issues, but an antidote can be found by creating positive wellness routines that can alleviate the mental and emotional tensio
n of 2016’s most stressful month.