Last week I gave a presentation on self-care. I included several aspects under the umbrella of self-care including nutrition, exercise, sleep, spiritual health, and stress. At this time of year, and I will add, at this point in time, stress is a big factor in many lives. In my research, I gathered the following facts and suggestions for managing stress, adding some ideas of my own as well.
- First, stress in context. Stress is one of our body’s natural and needed reactions to perceived danger. Occasional moderate stress can help us focus and achieve. When stress is too frequent, intense, or when it is prolonged, it becomes destructive and taxes many of our body’s systems. Chronic stress levels can lead to hypertension, heart attacks, and strokes, as well as other chronic health conditions.
- Research informs that there are two components that increase and possibly prolong stress; believing that you do not have the resources to cope with an issue, and having no sense of control over a situation, “I can’t do anything about it.”
- Recognize when you are entering your personal ‘stress zone.’ For me, I know that when I get tunnel vision and only see the tasks and deadlines ahead of me, I’m entering that zone. I heard someone else say that when they feel their chest tighten, that is their signal.
- Honestly evaluate what you have control over (always yourself!)
- Anna ? (I wish I could give her credit. I heard her in an interview and never heard her last name) suggests that when you start to feel stressed, think ‘motion and emotion’. Take a walk, preferably outside, and talk with a trusted, supportive person.
- I have developed what I call sensory walks. To refresh and refocus, go outside for a four or five-minute walk, and focus only on what you hear, or see, or smell. Are sounds close by or farther way, how many different sounds repeat, etc.? Or, how many colors of green can you see, what actual color is the sky or the snow? Spring and fall are great times to focus on the natural scents of grass, leaves, and rain. There are many variations in the natural world around us that we do not notice, unless we focus on them. Treating yourself to a sensory walk and help you to relax and refresh, and perhaps to see a situation differently.
- Develop a mutual support group with the qualities of trust, honesty, and compassion.
- Also, listening to music, writing out your feelings, practicing yoga poses, and meditation can relieve stress.
Above all, step out of your stress zone using some of the suggestions above to refocus, and talk about your situation. We are social creatures. We are not designed to be totally alone with the challenges of life. I wish you an enjoyable, meaningful holiday season.