How to Slay the Stress Monster

Our daily lives are becoming increasingly stressful. From the moment we open our eyes until the lights go out at night, the pressure keeps piling on.

Deadlines, traffic, money, and the insane demands of running a business can weigh us down and stress us out.

The daily grind is becoming too much, and more people than ever before are reporting that stress is a constant theme in their lives.

Chronic stress leads to physical, mental, and emotional problems, and ultimately it can even kill you.

A staggering 75% of adult Americans experience moderate to high levels of stress, according to The American Psychological Association’s (APA) 2009 Stress in America Study. Nearly half (43%) of adults surveyed say they eat too much or eat unhealthy foods as a result, and many have felt the physical effects of stress. In addition, the survey revealed that more women than men are suffering from stress-related symptoms.

Stress is also a major contributing factor to cardiovascular disease, the number one killer of women in America. According to the APA survey, two-thirds of Americans have been told by a healthcare provider they have one or more chronic conditions, with high blood pressure being one of the most common.

However, stress in itself is not bad for you. The changes in the body that take place during stress keep you on your toes and give you the confidence to meet deadlines and strive for new challenges. But when this happens for long periods of time the results can be devastating. Learning to slay the stress monster will help you to enjoy a better quality of life and lead to a brighter future.

Worried sick 

When you are stressing out and anxious about something, your body perceives it as a threat and activates its emergency response unit. This is a natural reaction that floods your system with excess amounts of stress hormones to increase heart rate and blood pressure, and diverts blood to the major muscle groups. It is known as the “fight or flight” mechanism, which helps us to deal with emergency situations. But this response can come with a long-term price.

If the stressors are always there in your life, the red alert system stays on and the body is unable to return to its normal setting.

Continuous production of high levels of the stress hormones, cortisol and adrenalin, damage the heart and suppress the ability of the immune system to recognize pathogens. It can also lead to obesity, diabetes, and depression. You literally can be worried sick.

“It’s clear that people need tools and support to better manage extreme stress in order to prevent serious health consequences,” says psychologist Katherine C. Nordal, Ph.D., APA’s executive director for professional practice. “Unfortunately, our current healthcare system does not do a very good job in this regard. And insurance companies often don’t cover preventive services or the kinds of services people need in order to better manage chronic illness.”

Beating the burnout

The first step toward slaying the stress monster is to recognize the stressors and, if they are beyond your control, then it’s a matter of learning how to cope with them and accepting the things you cannot change. If you can do something, then the solution is about finding the help or support you need.
Learning to recognize the signs and symptoms of stress will enable you to act before it damages you physically and mentally. Some of the common symptoms include loss of concentration, irritability, indigestion, difficulty sleeping, headaches and hot flashes, a recurring tic such as scratching or blinking, chest pain, sleep problems, loss of sex drive, and an excessive intake of tobacco, caffeine, and alcohol.
When you notice how you respond to stress, you can manage it better and avoid the high cost of chronic health problems. There are many simple ways of beating the burnout and stopping yourself from being worked into the ground.
 
Exercise
Regular physical activity helps to maintain a healthy cardiovascular system and keeps blood pumping through the brain to enable clear thinking. Scientific studies have shown that exercise decreases the production of stress hormones and increases the body’s resistance to stress and disease. Research carried out by Iowa State University demonstrated that an aerobic exercise régime was associated with higher levels of antibodies and an improvement in depression levels. Whether it’s walking, swimming, riding a bike, or taking a yoga class, exercise is strongly believed to reduce the incidence and severity of stress-related disorders.

News blackout
Most news is bad news, and a continuous diet of depressing stories will only add to your burden. Take a news blackout on a regular basis and stop reading newspapers and watching news programs for a day or longer.

Silence
In our chaotic world silence is a luxury that few of us enjoy. Take a break every day from the noise and information overload and find a place where you can empty your mind. Pick a spot in your home or out in nature and just sit there in silence. It’s a simple escape from stress.
Or you can come on our workshop Return to Silence in Glastonbury UK.

Have fun and laugh
Don’t wait for the stress triggers to appear; build fun into your daily schedule. Take some time out and be a kid again and reconnect with the games you used to enjoy. Visit a funny friend or rent some comedy DVDs.

Priorities
Procrastination and rushing to finish last minute tasks increase your stress levels. Get into the habit of planning ahead and leave some time in your schedule for unexpected things that might pop up.
 
Talking
Confiding in a close friend, family member, or therapist can help you see things from a different perspective. It is important that they know how you feel so they can offer help to lighten your load. Unwinding with friends is terrific therapy.

Learn to say “no” occasionally
Too many of us get into the habit of responding to everyone who asks for our help. But you simply cannot be all things to all people. You have to attend to your own priorities first. Useful phrases to help you say “no” include “I’m unable to help you with that,” “I can’t look at this right now,” or “I’ll think about it, and get back to you.” Be firm, polite, and sympathetic, but not overly apologetic.

Pursue your passion
Activities can absorb you and prevent the harmful effects of stress. The trick is to pick a hobby that you are passionate about and that will engage you mentally. Finding something that you find endlessly fascinating will help to crowd out the worry thoughts.

Relax your muscles
Stress causes tension in your muscles. Stretching exercises and a hot shower or bath can ease the strain and help you relax.

Have a good cry
Crying does not mean that you are weak or have been overcome. Allowing the tears to fall is an effective way of releasing the pressure that’s been building up.

Set reasonable goals
You are not superwoman.  She doesn’t exist, so don’t set unreasonable goals for yourself. Allow a sufficient amount of time to achieve your objectives, and understand that setbacks occasionally occur.

Find help if you need it

There are many other ways of slaying the stress monster: massage, meditation, deep breathing exercises, a healthy sex life, visualizing happy scenarios, aromatherapy, plenty of rest, and a balanced diet. Stress can affect anyone at any time.  It is a normal part of everyday life. You may not be able to change the cause of some stressful events, but you can learn to manage their impact on you. However, if you continue to feel stressed and the symptoms are not going away or are getting worse, your physician may recommend counseling or even medication if appropriate.
Your stress reaction system is meant to help you, but it can also be your downfall. Taking the steps to control stress can help to ensure peace of mind and a happy, healthier, and hopefully longer life.

For more info on therapies to support you visit the Tremellin website
For more info on our holiday Return to Stillness, visit my personal website.

Text inspired by Ali Brown