What is Stress?
If you were to ask ten people what stress is, you’d probably get ten different answers! Stress is different to different people… What causes “stress” for one person, may not cause stress for another person. And, of course, everyone reacts differently to stress.
The word “stress”, as it is used these days was coined by Hans Selye in 1936. Selye defined it as “the non-specific response of the body to any demand for change”. Selye was a scientist who subjected laboratory animals to annoying physical and emotional experiences – such as bright light, deafening noise and extreme cold. His experiments showed that the animals all suffered from similar problems after being subjected to the annoying experiences. They developed stomach ulcers, their adrenal glands became enlarged and their lymphoid tissue shrunk.
In later experiments, he showed that persistent stress could cause these animals to develop many diseases similar to those seen in humans, including heart attacks, strokes, kidney disease and even arthritis.
Years ago, most “stress” was caused by physical threats – finding shelter, finding food and fending off enemies. Today, stress tends to be caused primarily from psychological rather than physical threats. Stress can cause our bodies to go haywire. It is associated with many reactions over which we have no control that were originally designed to be beneficial such as:
- Causing heart rate and blood pressure soar to increase the flow of blood to the brain to improve decision making,
- Making blood sugar rise to give more fuel for energy as the result of the breakdown of glycogen, fat and protein stores,
- Shunt blood away from the gut, where it is not immediately needed for purposes of digestion, to the large muscles of the arms and legs to provide more strength in combat, or greater speed in getting away from a scene of potential peril,
- Making clotting occur more quickly to prevent blood loss from lacerations or internal hemorrhage.
In battle mode, these things would all be very important. But when you’re worrying about paying your bills, these instincts are much less important and cause undue wear and tear on your body.
Today, stress affects nearly everyone in the United States in one way or another. The most common cause for stress these days is probably work. In fact, a Gallup Poll commissioned in 2000 found that 80% of workers felt stress on the job!
Time magazine has called stress the #1 health problem in America. However, knowing what stress is, what causes it and how to handle it can make a huge difference!
So, back to what the definition of stress is… If I ask you what stress is, what comes to mind?
I’ll bet that your answers were about negative things. Am I right?
Was anything on your list about something positive? For example, starting a new job can be stressful. And, believe it or not, so can winning the lottery.
What does stress do to your life?
Stress Relief Tips – Part Two
Stress takes a toll on us -- here is the second part of our series of stress relief tips!
Fix the source of the stress!
Deal with your anger. If your stress is caused by anger, find a non-destructive way of dealing with it. Don’t let it boil under the surface – deal with it now. Talk to – or write a letter to – the person who caused the anger. Sometimes writing a letter can be relaxing in itself, even if you never send it.
Set boundaries. Is your stress caused by trying to do too much for too many people? Learn to set boundaries – understand that you don’t have to do so much…that you need to have time for yourself! Draw a line in the sand and stick to it!
Change things. Did you lose a job? Are you in a bad relationship? Find a way to change your situation – stop stewing over it, stop worrying about it – find a way to do something about it. Did you realize that Bill Gates founded Microsoft during a recession? And he’s not the only one who’s done something amazing when times were tough. Put your mind to it and we bet you’ll be able to do something amazing too.
Consider Yoga or a Spiritual Approach
Another great way to relax and prepare for sleep is to practice yoga or something similar. When many of us think of Yoga, we picture a guru and strange ritual. But it’s not that complicated and it’s great for health, well-being and yes, even beauty!
Here are a few reasons to consider Yoga:
- Yoga helps increase your flexibility while stretching ligaments & tendons, lubricating joints and toning muscles!
- Some of the Yoga positions (particularly the Forward Bends) can help you shrink your tummy!
- Yoga helps restore elasticity of the spine and improve your posture.
- Almost all Yoga postures help to massage internal glands and organs, which helps keep the body’s systems functioning properly. This includes the endocrine system, the digestive system and the cardiovascular system!
- Regular meditation after your yoga session can help to calm your mind, decreasing anxiety and leaving you in a better mood.
- Yoga’s breathing exercises will help expand your lung capacity.
Proven Stress Relief Tips – Part one
Managing stress can take a lot of weight off your shoulders and help you have more opportunities for restful sleep, ensuring that you wake up every day looking and feeling your best! Here are a few suggestions for keeping your stress levels in check!
Exercise. If you’ve got a stressful job, sign up for a kickboxing class, a basketball league or even a bowling team. Exercise helps raise endorphin levels (endorphins trigger the body’s opiate receptors and reduce the sensation of pain and play a big role in emotions) and helps you “work off” some of the stress! Plus, sometimes stress can trigger the human “fight or flight” instinct (and related hormones). Exercise can help the body clear these “fight or flight” hormones out of the body giving you a better state of mind.
Meditate. Meditation is so much easier than it sounds – all you need to do is to sit down and relax. Get comfortable. Find a sitting position that works best for you – some people like to sit cross-legged, others don’t. Just do whatever works for you! Once you’re comfortable, close your eyes and start relaxing. Once you start to feel relaxed, start thinking about your hands. Think about your feet. Think about your fingers and your toes. Different thoughts will undoubtedly pop up into your mind and then drift away. After 15-20 minutes, your head should feel clearer and you should be a much more positive, relaxed place.
Read. If you enjoy reading, it’s a great way to escape for a little bit. Just curl up in a comfortable environment with your favorite book and enjoy!
Take a bath. Remember the old commercials for Calgon? “Calgon, take me away!” Well, with or without Calgon, a relaxing bath can take you away. Find a comfortable temperature, then sit back and watch your worries float away. Even better: Light an aromatherapy candle suited for relaxation and use some relaxing bath salts.
Sing. Remember the tune everyone used to sing about singing on Sesame Street? Maybe it’s just that simple: “Sing. Sing a Song. Sing it loud.” Sing your favorite song, sing along to the radio – just sing. You’ll be pleasantly surprised at the uplifting results!
Putter. Yes, you read that right. Just putter. Take a stroll through the local second hand store, just hang out around the house or talk a leisurely walk…don’t focus on any one thing and just try to “be”… You’ll be surprised at where your mind ends up and at how relaxed you feel afterwards!
Find inspiration. Go to a mountain overlook, go to the beach, take a hike, go to the lake – anywhere you find inspiration. Nature is a miracle…ponder that for a few minutes and your state of mind is sure to change.
Enjoy classical music. Plug into your Ipod and listen to some classical music. Close your eyes, sit back and relax!
Listen to your music library. Clint Black once wrote a song that described how songs can take you do a different place and time (and “completely change your state of mind.”) We think he’s absolutely right. Listen to your favorite song from your youth, from your college days or even from last summer. We bet you’ll be instantly transported to a different place and time and that the song will change your state of mind.
Sleep. Go to bed early or take a nap. Sleep deprivation hurts our natural ability to fight stress. Think about it: How many times have you been in an awful mood only to fall asleep and wake up refreshed and in a better place the next morning? A new day gives you a new perspective on your situation!
Put a smile on your face. Yes, it’s that easy. Smiling can actually trick your brain into feeling happier. Give it a try right now! Did it work?
Put things into perspective. Are you too close to the situation to see the big picture? Look at it this way – say you’re watching your favorite TV show at home on your big screen TV. How well can you see the show if you’re sitting right in front of the TV with your nose touching the screen? You can see a little bit of the whole picture very clearly, but you’re missing all the rest. Sometimes that’s how life is. We look too closely at a couple small things and forget to look at the big picture. Will you remember this situation in a month? In a year? Chances are, you’ve probably been in a similar situation before…and things turned out just fine. So, sit back and put some perspective on your situation!
Go sailing. If you’re lucky enough to live near water, spend a couple of hours out on it – whether it’s a sailboat or a paddleboat, the motion of the water is sure to relax you and encourage your mind to give up its burden.
Get some sun. If you live in an “unsunny” climate, there’s a chance you just need some sun to help you forget your worries. Get some sun or talk with your doctor about how you can combat Seasonal Affective Disorder (yes, it even has a clinical name!)
Talk it out. Sometimes it’s good to just get it off your chest. If you’re the type of person who feels better after talking to a good friend or confidante, go for it! Get it off your chest and feel the stress melt away.
Leave it at work. We know that it’s not always possible, but it’s good to try and leave work stress at work – don’t bring your work home with you.
Get a hobby! Only you will know what will take your mind of the stress. Is there something you really enjoy doing? Maybe you like to collect baseball cards, maybe you like to knit – whatever it is, find a hobby. You’ll be able to focus your energy on something you enjoy and afterwards we bet your mind will clear up!
Volunteer. Spend time at the local hospital, the animal shelter or at your favorite community center. You’ll help the community, get your mind off things and probably feel better about yourself afterwards!
Think positive. There’s almost always a silver lining when things go bad. If you’re just stressed, there’s going to be a great big beautiful tomorrow – it’s all yours to make of it what you will! If something bad has happened, there’s probably a silver lining in it as well. Did a relationship end? It could be the beginning of the best relationship of your life! Did you lose your job? It’s tough to believe this right now, but there are thousands of people out there who WISH they would lose their jobs…either they’re sick of their boss or they just wish fate would give them the kick-start they need to do something different with their life. What about you? Remember, think positive and try to look at things from a different perspective.
Journal. Write about your feelings! This is another way of getting things off your chest and it can work great.
Indulge. What makes you happy? Keep an ongoing list of things that make you happy – maybe it’s a massage or getting your nails done. Now and then, you just need to indulge.
Get Your Beauty Sleep
Remember when mom told you to get your beauty sleep? She was on to something! Not getting enough sleep can cause big beauty problems -- seriously! Your body uses the time you're sleeping to refresh and renew your entire system...and not giving it enough time for its natural regenerative abilities to work can lead to premature aging.
Here are a few suggestions to help you get the sleep you need!
Keep a regular sleep schedule – go to bed and get up at the same times each day.
This helps your body become accustomed to when it should be awake and asleep – if you get up and go to bed at varying times every day, your body’s internal clock can become confused.
Don’t consume caffeine four to six hours before bed and minimize the amount you consume during the day.
Caffeine keeps your body alert which is exactly the opposite of what you want at bedtime.
Don’t smoke, especially near bedtime or if you wake overnight.
Smoking is, of course, unhealthy and can lead to many illnesses which cause sleep problems. The nicotine from smoking keeps your body alert which is the opposite of what you want at bedtime.
Avoid alcohol and heavy meals before bedtime.
Anyone who has passed out from drinking alcohol knows that alcohol doesn’t create restful sleep. Likewise, eating a heavy meal can create its own problems. For the best sleep possible, it’s recommended to avoid both alcohol and heavy meals for several hours before bedtime.
Workout regularly.
Getting regular exercise makes your body want to get sleep. Not only is exercise good for your health; it’s great for your sleep!
Make sure your bedroom is comfortable.
Minimize noise, light and extreme hot and cold temperatures in your bedroom – this will give you the best opportunity for restful sleep.
Try to wake up without an alarm clock.
This will help ensure that your body is getting as much sleep as it needs.
Conquer stress.
Stress is said to be the leading-cause of short-term sleeplessness. Conquer it and you'll find yourself in a better place!
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