Stress Management

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Stress Management
By: Dr. Edward F. Group III, DC, PhD, ND, DACBN

How do you deal with stress? Some people go for a long walk, while others take solace in talking over a stressful situation with friends. Stress is all around us and no matter how hard we try, there will always be stressful events that find their way into our lives. It’s how we manage stress that determines whether it will be a minor nuisance or a major disorder. Here’s what you need to know about stress and the management techniques you can use to tame it.

Why Do I Get Stressed?
The body is pre-wired to react to a stressful situation or event by preparing for danger. If you are about to be hit by a car, your body will gear up for action, and subconsciously prepare you to deal with the danger. Emotional stress, such as the loss of a loved one, often results in the same physical response. Stress can build up if there is no outlet to alleviate it.

Stress Management Techniques and Lifestyle Changes

Stress interferes with the body's systems, such as digestion, nutrient absorption, blood sugar levels, and blood pressure. Fresh air, and eating slow regular raw meals, and taking nutritional supplements can help to restore balance to your body. Here are some additional lifestyle changes that can help you manage stress:

Coping Skills: Relieving stress may be as simple as organizing your time differently, getting more sleep at night, or talking over your problems with a close friend or family member.

Dietary Changes: It can be so difficult to eat a healthy diet when your thoughts are consumed by a stressful situation. But eating foods that are good for you will actually help you stay focused, strong, and healthy through the stress. Unhealthy foods can add to digestive disorders, and sleep disturbances that can aggravate stress. Avoid coffee and other caffeinated beverages that can cause jitteriness, and agitation, and contribute to the symptoms of stress.

Get Connected: Develop and strengthen your social network so that you will have people to turn to in times of stress. Simply talking about your problems can go a long way to reducing the stress they cause. You may also wish to consider joining a support group of your peers to help you manage stressful situations.

Take A Break: Sometimes, managing stress is as simple as learning to say "no." As much as you would like to, it’s simply not possible for you to attend and assist with every event, project, and activity. If you are particularly stressed out, try to reduce your work or activity load a little bit, or even take a relaxing vacation, until the situation settles down.

Physical Activity

Physical exercises help to strengthen the body, relax the muscles and nervous system, integrate the mind and body, relieve muscle tension, and improve physical function.

Cardio Exercise: Physical exercise is a wonderful stress reliever, allowing you to divert your attention from your stress and strengthen your immune system. Walking, aerobics, swimming, biking, and weight training can all help to calm your body and alleviate stress.

Therapeutic Exercise: Yoga, Pilates, tai-chi, dance therapy, and other stretching based exercises are excellent ways to calm both the mind and the body. Yoga forces you to concentrate on your body and its abilities, leaving you energized, refreshed, and relaxed. Seek the help of a practitioner trained in therapeutic yoga to learn a series of postures, breathing skills, and relaxation techniques that can help you cope with stress.

Mind Powers and Supplements

Use your mind to help understand stress and its physical symptoms, and alleviate their effects on your body.

Mental Exercises: Meditation helps you to clear you mind of stress and promote relaxation. Other techniques that may also be useful include guided imagery, art therapy, enjoyment of music, and other mental exercises.

Relaxation Techniques: If you frequently become stressed, its important to learn relaxation techniques that can help you manage stress throughout the day. Practicing simple breathing exercises such as slow, diaphragmatic breathing and conscious muscle relaxation can help you clear your mind and calm your physical responses to stress. Alternate nostril breathing, is another technique that can be practiced regularly to cleanse and strengthen the body and calm the mind.

Herbs: There are many herbs that can be used to reduce stress and manage its symptoms. St John's Wort, chamomile, ginger, wild yam, ginseng, borage, licorice, milk thistle, and nettle have all been found to help in managing stress.

Aromatherapy: Don't underestimate the power of the nose in helping to manage stress. Certain scents can calm the body and relieve the tension and anxiety that is often associated with stress. Essential oils of lavender, chamomile, geranium, rose, neroli, sweet marjoram, and ylang-ylang are commonly recommended for stress relief. They can be used in massage, added to a bath, or inhaled through a vaporizer.

For more information on Dr. Group or coping with stress naturally go to
www.stress-anxiety-depression.org