By Karl Lenser
Now that the holiday season is over and we are getting into our daily routines again, I thought that an article on stress management would be appropriate. Stress comes at us from many different angles and avenues and it is sometimes difficult to pinpoint the source of one’s stress.
For example, during the pre-Christmas/economic stimulation period that occurred before Dec. 25, did you spend more than you had planned? When you went to the mailbox this month, did you dread seeing a VISA or MasterCard envelope? Did you practice avoidance behavior techniques while walking past the weight scale at the local fitness center?
These are just two small examples of different “stressors” that can disrupt your body’s “normal” physiological state. Major stressors can come from financial woes, relationship problems, employment issues and daily time/deadline pressures. Minor stressors such as traffic jams or waiting for extended periods of time prior to checking out at the grocery store can eventually build up to major stressors if one continually perceives these “molehills” as “mountains.”
So why stress about stress? Why is stress now considered a risk factor for heart disease?
The reason why excessive, unmanaged stress is considered a risk factor is that it can lead to a variety of physiological responses that increase chances for cardiovascular disease. Stress will increase blood pressure and heart rate, and will promote an increase in glucose to the bloodstream. These responses can lead to a premature weakening of blood vessels and can overload the heart muscle. Individuals who have a strong respiratory and circulatory system are much more resistant to the above-mentioned physiological trauma that can be caused by excessive stress.
Although very rare, there have been several deaths reported at athletic contests as a result of fans becoming so wrapped up in the contest that their body became overloaded with adrenaline that overtaxed their de-conditioned circulatory system. This is another reason to get active!
Excessive stress can also lead to emotional and psychological problems such as depression and anxiety in addition to causing a weakening of the immune system. It can also negatively impact relationships and cause individuals to seek drugs and alcohol as a way to cope.
Stress is a powerful risk factor that needs to be managed and controlled. It is with us every day and we can’t eliminate it, but through proper management techniques, excessive stress can be kept under control.
Stress Busters
Simplify, simplify, simplify… Spend less and give more. Reduce TV time.
Plan ahead when making a trip. Anticipate traffic congestion. Leave for your destination a few minutes early.
Exercise daily. It is one of the least expensive and most effective stress reducers!
Get organized at home and at work. An uncluttered house and office lead to efficiency and less stress.
Pace yourself. Take a few moments every day to slow down and relax.
Delegate, delegate and delegate. You can’t do it all by yourself.
Sleep: Get 7-8 hours every night and your body and mind will be in better shape to handle the stressors that arise daily.
Eat a balanced and healthy diet that is low in fat and high in complex carbohydrates (whole grains, fruits, vegetables..)
Always have a “Plan B.” Improvise when necessary. Be flexible.
Mick Jagger was right! “You can’t always get what you want….you get what you need.” Practice financial fitness. Create a budget and spend accordingly.
Follow the Golden Rule. Treat others as you would like to be treated.
Prioritize your time. Set goals and deadlines. Make lists – don’t trust your memory.
Talk less and listen more.
Appreciate what you have and be thankful for it.
Learn to say NO!