27 Sep Taming the Worry Monster

I think stress just might be the premier twenty-first century problem. Maybe society is putting pressure on us, or maybe we pressure ourselves. Maybe we try to do it all, and be all things to all people. The result is the same. We are chronically stressed and worried.

Stress is very hard on your health. You probably don’t sleep well, tossing and turning and worrying. You may choose less-than-healthy ways to relax yourself: too many glasses of wine, a big bowl of ice cream, or flopping on your couch in front of TV. Mainly, stress tears down your health through the release of cortisol. This is the stress hormone that prepares your body for fight-or-flight. Chronic release of cortisol, from continual stress, will lead to weight gain around the middle, digestive complaints, high blood sugar, high blood pressure, moodiness, cravings, poor memory, poor immunity, and more.

Don’t you hate when that happens?

I am a health coach and I can help you manage your stress. I can help you find ways to make stress manageable. First off, I listen to your story. That always has a stress relieving effect–you will be really listened to. Next, you will imagine your life with stress under control. Then, we will brainstorm steps to get you there. You will choose the steps that resonate with you and fit in your lifestyle. You might even choose baby steps–but that’s OK, because “small hinges swing big doors”. Every little bit helps.

Here are some steps we might think of for taming your stress:

Attitude adjustment. Stress is not happening TO you, it is happening IN you. Stress is in your attitude. One person’s stress is another person’s challenge. Suppose you were a triathlete and you were asked to try a two mile swim in open water. What a fun challenge for you! Suppose you were more of a dog-paddler and asked to do the swim. How frightening! What this means is that attitude is everything. And it’s not impossible to change your attitude. When I was a brand new teacher, I was surrounded by stress. The kids in my class were unruly and unmotivated to learn. I thought about it and realized that there were certain ways I would respond to the children no matter what, and I could do it while upset, or while calm. I chose calm. And changing my attitude helped me deal with my stress.

Keep a worry journal. Write in it twice a day. When a worrisome, stressful thought pops up, save it for the journal and put it out of your mind.

Breathe! Slowly breathe in for a count of three, and breathe out for a count of three. You can do this anytime during the day or night. You can count higher than three if you’re able. Or you can add a phrase with the breath: I am (breathe in), at peace (breathe out).

Practice gratitude. Just start thinking of all the little or big things in your life you’re grateful for: Your spouse, your new shoes, your comfy sheets, your fun night out, etc.

Move. Shake it off or stretch it out. Walk around your office, walk around the block, or go to a gym or a yoga class. Burn off the cortisol.

Take a break. Productive people tend to cycle between hard work and concentration and relaxing breaks.

Call a friend. Social relationships are the cornerstone of a happy, unstressed life.

Be spiritual. Take a minute to remember how you are a part of a loving universe. Or say a prayer.

Multitasking is a myth. Focus yourself and do what you do well. Drop that scatterbrained feeling as you try to do too much at once.

Take a bath. Add some epsom salts to the water. They are made of magnesium, which is very calming. It’s helpful at bedtime for falling asleep.

Beware of over-exercising. Exercise is a wonderful thing for your health, but if you do too much, you can raise your cortisol and start gaining weight. Yes, too much exercise can make you gain weight, not lose it. It’s a hormonal thing.

Eat at regular mealtimes and avoid snacking. Your body comes to expect food at certain times. Also, continually digesting takes your body’s energy away from other functions. And snacking can raise your blood sugar, which then will crash, steal your energy, and leave your stressed. So have a comfortable space between balanced, healthy meals.

Laugh. Put on a funny video. Tell jokes with friends. It’s a great stress reliever.

Call me. I’d love to be your health coach and help you tame your worries.

Aviva Romm Worry watchers

Dr. Mark Hyman Five Ways to Never Be Stressed Again

Dr. Mercola Stress Related Burnout

Dr. Mercola How Stress Affects Your Body