Stress: The Silent Killer

By Martin V. Cohen, Ph.D. / Larry Cammarata, PhD / By Mayo Clinic staff

The holidays are here, and it is a time of fun and celebration with friends and family, almost always involving food and drink—lots of food and drink.

For some people, the time between Thanksgiving and New Year’s Day is the highlight of their year. They look forward to cooking turkeys, buying presents, singing carols and spreading the spirit of the holidays to everyone they meet.

Then there are the rest of us. We’re not exactly Scrooges, but for us, celebrating the holidays can be a monumental effort often filled with stress. If the holidays make you say “oh no” rather than “ho ho,” consider checking in with the primary source of happiness: yourself.

We experience stress every minute of our lives. Whether slight or intense, it’s always there and most likely escalating, especially in these times of rapid change. People are talking on their cell phones while driving, some are texting, most of us take work home, and we are always checking our e-mails. Most people would agree that, the holidays can be a stressful time, especially if you shop! Experts refer to stress as the “silent killer.”

Keeping stress at a comfortable level seems to be the key to physical and mental well-being. By understanding what we are experiencing when under pressure and learning relaxation techniques and new coping behaviors, we can manage our stress levels with greater efficiency, thereby avoiding both panic and the health-threatening effects of stress.

One place to begin increasing our knowledge of stress is right at “home:” our own bodies. The heart races, breath quickens, muscles get tense, our vision might become more acute and time might seem to slow down, enabling us to focus more clearly on the situation at hand. We are preparing to either fight off this potential threat or run for our lives.

When the stress response kicks in, appropriate or not, there are steps we can take to alleviate the effects.

Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries.

You know that exercise does your body good, but you're too busy and stressed to fit it into your routine. Hold on a second —there's good news when it comes to exercise and stress.

Virtually any form of exercise, from aerobics to yoga, resistance training to boot camps, can act as a stress reliever. If you're not an athlete or even if you're downright out of shape, you can still make a little exercise go a long way toward stress management. Discover the connection between exercise and stress relief — and why exercise should be part of your stress management plan.

Exercise and stress relief

Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits.

•It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling. Just being active will kick start your endorphins.

•It's meditation in motion. After a fast-paced game of racquetball, or 45 minutes of resistance training or several laps in the pool, you'll often find that you've forgotten the day's irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.

It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety. All this can ease your stress levels and give you a sense of command over your body and your life..

Put exercise and stress relief to work for you

A successful exercise program begins with a few simple steps.

•Consult with your doctor. If you haven't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new exercise routine.

•Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. For most healthy adults, the Department of Health and Human Services recommends getting at least 150 minutes a week of moderate aerobic activity (think brisk walking or swimming) or 75 minutes a week of vigorous aerobic activity (such as running). Two to three days a week resistance training. I know it sounds overwhelming but if you're new to exercise, start at the moderate level and then add vigorous activity as your fitness improves. I always recommend starting your fitness journey under the guidance of a certified fitness coach/personal trainer

•Do what you love. Virtually any form of exercise or movement can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy. Examples include walking, stair climbing, jogging, bicycling, yoga, tai chi, gardening, weightlifting and swimming.

•Pencil it in.Make your self a priority! Although your schedule may necessitate a morning workout one day and an evening activity the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Stick with it!

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine as we move into 2013 or reinvigorating a tired workout: If you’re not involved in a consistent exercise program I challenge you today to make that first step and investigate the benefits, for you and your family. Manage your stress and health through exercise and nutrition and not through medications

Set SMART goals. Write down specific, measureable, attainable, relevant and time-limited goals. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children, make an appointment with a personal trainer at 5:00am in the morning.

Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation and commitment to your workouts.

Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates or yoga classes. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress. Today’s exercise program is all about full body incorporating polymeric with resistance training.

Exercise in increments. Even brief bouts of activity offer benefits. For instance, if you can't fit in one 30-minute walk, try three 10-minute walks instead. What's most important is making regular physical activity part of your lifestyle.

Whatever you do, don't think of exercise as just one more thing on “your to-do list”. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

TEN STEPS TOWARD EFFECTIVE STRESS MANAGEMENT

1) AWARENESS is the first step. Just being aware of these bodily reactions takes away some “unknowns;” knowing what to expect is half the battle.

2) A good night’s SLEEP is very important. By sleeping at least seven hours, we move through sleep cycles that help us recover from stress. Deep sleep and dream states (even the disturbing ones) re-charge our systems and promote a sense of well-being. There are herbal supplements that aid in getting a good night’s sleep without the habit forming effects of prescription sleeping pills. Check your local health food store or pharmacy.

3) EXERCISE is a must. Aerobic movements and resistance training burn off harmful stress hormones, release muscle tension and allow endorphins (the brain’s natural pleasure chemicals) to flow into the body. Remembering that our bodies are connected to our heads is so basic that we often forget--especially when under duress. Sometimes it’s wise to establish exercise patterns (maybe more than one discipline) so that when stress hits we do it without thinking. At a minimum, start a walking program of at least 30 minutes daily.

4) NUTRITION. There are certain foods that help reduce anxiety. Complex carbohydrates such as potatoes, pasta and whole grain breads have a calming effect on our bodies. One culprit we know about is caffeine. Cut down on this jagged mood producer and your stress levels will decrease immediately. Substitute herbal teas; some of which are natural energizers like ginseng. Read labels too. Avoid preservatives, triglycerides and chemical additives. These may be good for our cars, not for our bodies.

5) DEEP BREATHING. When tension mounts, it often helps to stop what you’re doing and breathe slowly, consciously and deeply. Follow your breath by counting the inhales and exhales (1 to 10) then start over. Allow your stomach to expand fully and put your “mind’s eye” on your abdomen. The increased oxygen levels and body-mind meshing will help induce a sense of peacefulness and calm.

6) MODIFY NEGATIVE SELF-STATEMENTS. Become aware of your negative self-talk and change the language cues you are giving yourself. Become your own editor/best friend. There’s an excellent book on this by Shad Helmstetter called “The Self-Talk Solution.”

7) TIME MANAGEMENT. Don’t become a slave to your lists. However, it helps sort out the chaos by developing skills in prioritizing goals and tasks. Many community colleges offer courses on time management and the bookstores are stocked with books on taking control of your time more effectively. A classic book on this subject is “How To Get Control Of Your Time And Your Life” by Alan Lakein. Those who plan and fulfill their plans are less prone to become stressed out.

8) Give yourself avenues for SELF-EXPRESSION. Keep a journal, take an acting class, try a Salsa lesson at the Mambo room, learn to play an instrument; the possibilities are endless. Find projects that you are drawn to or something that you are passionate about doing even when the going gets rough--because that’s when we need expressive outlets the most. Many find crafting or painting a source of solace.

9) Develop a SUPPORT NETWORK. There are few substitutes for talking about what you are experiencing. Support groups flourish in this country for two main reasons: (1) the feelings of connectedness they produce and (2) the human context of empathic others who will listen to us and offer nurturing feedback. It’s a good idea to start a support group. If the stress you are undergoing has a “theme” (i.e., divorce, job loss, bereavement) it’s wise to find a group that is tailor made to this situation. Ask around, consult a counseling center, or check local newspapers for leads on available groups.

10) CHOOSE YOUR ATTITUDE toward the stressors in your life. Viktor Frankl survived the concentration camps of Germany by exercising this power (For more about this, read his landmark book entitled “Man’s Search For Meaning.) Realize that this shift takes time, practice and perseverance. Developing the pointers listed above will help you to move in the direction of self-empowerment and by extension, make you more stress resistant. Now for the bonus:

BONUS TIP: SENSE OF HUMOR. Most stressful situations have a tender, not so serious side. Learning how to tickle it is an art worth trying to master. Laughing (not necessarily out loud) at our predicament can indeed be the best medicine. Norman Cousins pulled out of a life-threatening bout with cancer by renting Laurel and Hardy and other funny videos. This doesn’t mean denial of stress; it does mean that, not only can we choose our attitude, we can also choose to create a more life enhancing mood.

In closing, Fitness Together Norfolk and Chesapeake wishes everyone a Marry Christmas and a safe Holiday. As we move into 2013 we encourage everyone to make themselves a priority and focus on being involved in a well balanced exercise program which includes Nutrition, Cardio, and resistance training. “Without good health little else matter” Your worth it!

Mark Carrier

Fitness Together

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(757) 228 5310