Stress Check. How Are You Doing? Part 3. Managing Stress
Now that you realize you are suffering from stress, what can you do? Unfortunately, there is no "one size fits all" answer. We are all unique in how we react to and manage stress. In fact, stress may be caused by more than one triggers. When considering stress and stressors, perhaps the old saying, "The straw that broke the camel's back" is appropriate to consider.
So what do we do? First of all, recognize and accept the fact we are suffering from stress. Next relax, breath work helps. Make a list of what you believe has contributed to your stress. Recognizing these factors will help develop a plan to reduce and hopefully eliminate stress and its causes. Why is that important? Because studies link chronic stress to a higher risk of heart disease, stroke, depression, weight gain, memory loss and even premature death.
The next step is consider how stress is manifesting itself. Although not an exhaustive list, consider the following:
Now that we have an idea of what our stress triggers might be and how stress is manifesting itself, let's look at a few effective ways to reduce or eliminate stress.
One of my psychology instructors often said, "Happiness is not a destination. It is a way of life." As such, she started each day with a positive thought. This is a simple yet powerful tool that can help reduce stress.
In healthcare, we focus on others and often forget about ourselves. So, try to remember, "Be there for others, but never leave yourself behind." Easier said than done yet worth putting into practice.
Sometimes, when something goes wrong or results are not as expected, we mentally beat ourselves up. My football coach often said, "We will never lose, for even in defeat, there are valuable lessons to learn." In four years we "lost" one game and in defeat we gained a valuable lesson. Don't accept defeat. Instead learn from it.
One of my favorite sayings is from Maya Angelou. "My mission in life is not merely to survive but to thrive and do so with some passion, some compassion, some humor and some style." Try it! It works! Life provides ample opportunities to thrive with style.
Other powerful tools in our anti-stress arsenal:
1. Re-balance Work and Home
If you’re spending too much time at the office, then plan more time in your calendar for yourself, family and good old fashion fun. For me, kayaking with my wife and Dachshund on a secluded mountain lake is a slice of heaven. I close my eyes and can hear the rustling of leaves as they are caressed by a gentle breeze. At higher elevations, the soothing smell of pine and spruce needles permeates the air. From a distant cove, the call of a loon echoes over the water. The sights, sounds and smells of nature can melt away stress and provide a new lease on life. Other times I sit beside our pond and enjoy the water lilly blossoms, and watch colorful fish swim gracefully by.
2. Build in Regular Exercise
Exercising on a regular basis balances the nervous system and increases blood circulation, helping to flush out stress hormones. Even a daily 20-minute walk can make a difference. After exercising, either martial arts, exercise bike or a hike along a lake shore, I stop to meditate. It is something I learned while studying martial arts. Meditation clears the mind and enables one to re-focus.
3. Eat Well and Limit Alcohol and Stimulants
Alcohol, nicotine and caffeine may temporarily relieve stress but have negative health impacts and can make stress worse in the long run. Because well-nourished bodies cope better, start the day with?a good breakfast. Throughout the day, add more organic fruits and vegetables to your diet. Avoid processed foods and sugar, and drink more water. Because so many in healthcare are constantly on the go, it can be challenging to eat well and stay hydrated. A little planning can be helpful. In fact, I find I have to remind myself periodically to drink more water. Additionally, I usually have an orange, apple, tangerine or carrots close at hand.
4. Connect with Supportive People
Talking face to face with another person releases hormones that reduce stress. Lean on those good listeners in your life. Perhaps another holistic practitioner or DO for example.
5. Carve out Hobby Time
Do you enjoy gardening, reading, listening to music or some other creative pursuit? Engage in activities that bring you pleasure and joy; research shows that reduces stress by almost half and lowers your heart rate as well. Gardening and watercolor painting are important in my life. Our garden has become a sanctuary. Although not all have gardens, there are many hobbies to choose from. Again, make time for yourself. I know I make this sound simple. I recognize in many cases it isn't. However, you, your family, your clients or patients will benefit from a healthier and happier you.
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6. Practice Meditation, Stress Reduction or Yoga
Relaxation techniques activate a state of restfulness that counterbalances your body’s fight-or-flight hormones. Consider taking a mindfulness based stress reduction course to learn effective, lasting tools. I studied yoga and also find Tai Chi very soothing and calming. Even 5 minutes of Tai Chi a day can make a difference.
7. Get Enough Sleep
This is certainly challenging for many. I am guilty of taking late night CME courses. You see, learning is also a passion. However, getting less than seven to eight hours of sleep means your body won’t tolerate stress as well as it could. Then for some, stress keeps one up at night. It is important to determine the cause and eliminate it. In the meantime, try adding a little extra meditation or yoga or Tai Chi into your day to make up for lost sleep.
8. Bond with Your Pet
Clinical studies show that spending even a short time with a companion animal can cut anxiety levels almost in half. In fact, the antics of our Dachshund are more than enough to take one's mind off stress. As I mentioned above, we have a pond. The other day the Dachshund (HD short for Hotdog) decided to poke his head under the surface of the pond. I guess he was trying to watch the fish? Well, no matter what was going on in his little brain his antics were hysterical and he kept us distracted for some time which he manages to do often.
9. Take a Vacation
Getting away from it all can help reset your stress tolerance by increasing your mental and emotional outlook, which makes you a happier, more productive, more focused person upon return. Again, your family, clients or patients will benefit immensely. Leave your cellphone and laptop at home! Well, in many cases that's impractical but it was worth mentioning.
10. See a Counselor, Coach or Therapist
If negative thoughts overwhelm your ability to make positive changes, it’s time to seek?professional help. Please keep in mind that seeking professional help is nothing to be ashamed of. Make an appointment today—your health and life are certainly worth it.
Interestingly, nothing listed above is foreign to us. Where we fall down is taking time to make time for ourselves. And that takes us full circle to number 1. Re-balance. I have been fortunate enough to study martial arts abroad. Whether in China, Japan, Hong Kong, Okinawa or in the United States, my instructors had at least one similar philosophy. That was the importance of Balance. Without balance, one cannot master martial arts and without life balance, we cannot expect to be masters of our thoughts, our actions and our lives.
Although this has been a simple and somewhat brief approach to recognizing and treating stress, I sincerely hope we will take time to assess our condition as thoroughly as we assess others. I use the word "we" because I too need to follow the above. Finally, stress is universal and yet manageable.
References:
Martin J Odonnell et. al. Risk factors for ischaemic and intracerebral haemorrhagic stroke in 22 countries (the INTERSTROKE study): a case control study. Lancet. 2010 Jul 10;396(9735):112-23.doi:10.1016/S0140- 6736(10)60834-3. Epub 2010 Jun 17.
Conner, T.S., DeYoung, C.G., & Silvia, P.J. (2018) Everyday creative activity as a path to flourishing, The Journal of Positive Psychology, 13:2, 181-189, DOI: 10.1080/17439760.2016.1257049
Ewert, A., & Chang, Y. (2018). Levels of Nature and Stress Response. Behavioral sciences (Basel, Switzerland), 8(5), 49.https://doi.org/10.3390/bs8050049
Kaimal, G., Ray, K., & Muniz, J. (2016) Reduction of Cortisol Levels and Participants' Responses Following Art Making, Art Therapy, 33:2, 74-80, DOI: 10.1080/07421656.2016.1166832
Takeda, F., Noguchi, H., Monma, T., & Tamiya, N. (2015). How Possibly Do Leisure and Social Activities Impact Mental Health of Middle-Aged Adults in Japan?: An Evidence from a National Longitudinal Survey. PloS one, 10(10), e0139777.