Managing Stress: An Essential Key to Physical and Emotional Resiliency
1. Stress can be a positive motivator.
2. ”Positive” or “negative” experiences produce the same stress chemicals in our bodies.
3. Our thoughts are a key to managing stress. Be optimistic.
4. Other keys:
Sleep-7-9 hours for adults. Create bed-time routines even for adults. Consistent bed-time and wake-up times, turn off electronics one hour before going to bed, take a bath or listen to quiet music, explore essential oils (lavender), melatonin, herbs, or other sleep helps. Use relaxation techniques.
Exercise- Exercise burns off the stress chemicals we make in our bodiesand lowers Adrenaline, Cortisol, Norepinephrine and raises our “feel-good” chemistry. Short 5 to 10 minute walks or pacing while talking on the telephone is beneficial.
Nutrition- During times of stress we may not be eating well, so being aware of our diet and providing our bodies with needed nutrients is important. We need more Vitamin C, B vitamins, and Zinc during times of stress. Sugar and caffeine are NOT our friends, water is.
Meditative quiet moments-Meditation has been proven to improve health and well-being. You can learn meditation techniques, get meditation cds or go online. You may incorporate small moments during the day where you focus on your breath and feel relaxed. (Try doing that as you stop at a stop light.)
Breathing and relaxation techniques-Deep sighing is our bodyS sign that a “fight and flight” episode is over. So consciously breathing like a big sigh or blowing out our breath and slowing it down helps trick our bodies into feeling relaxed. You can explore many relaxation techniques on-line.
Relaxation and Play-Watching television or being on electronics is not relaxation. In fact it can wreck havoc with our brain wiring. Hobbies, getting outside, developing relationships, etc. are relaxing.
Try to live a balanced life
5. The same things that create happy people create calm relaxed people.
10 Things Happy People Do
1. Happy people surround themselves with other happy people. Joy is contagious. People are four times more likely to be happy in the future with happy people around them.
2. Happy people try to be happy. When happy people don’t feel happy, they cultivate a happy thought and smile about it.
3. Happy people spend money more on others than they spend on themselves. Givers experience what scientists call the “helper’s high.”
4. Happy people have deep in-person conversations. Sitting down to talk about what makes a person tick is a good practice for feeling good about life.
5. Happy people use laughter as a medicine. A good old-fashioned chuckle releases lots of good neurotransmitters. A study showed that children on average laugh 300 times a day versus adults who laugh 15 times a day.
6. Happy people use the power of music. Researchers found that music can match the anxiety-reducing effects of massage therapy.
7. Happy people exercise and eat a healthful diet. Eating a poor diet can contribute to depression.
8. Happy people take the time to unplug and go outside. Uninterrupted screen time brings on depression and anxiety.
9. Happy people get enough sleep. When people run low on sleep, they are prone to feel a lack of clarity, bad moods, and poor judgment.
10. Happy people are spiritual.
Spirituality includes forgiveness, avoiding perfectionism, gratitude, kindness, prayer, etc.
See