Reduce Your Stress Level

Reduce Your Stress Level

Long-term stress is associated with cardiovascular disease, heartburn and indigestion, headaches and muscle tension, increased blood sugar and cholesterol, abnormal immune functioning, insomnia, depression and anxiety, decreased concentration and memory, decreased libido, sexual dysfunction and even infertility. It behooves us to pay attention to the way we deal with the stress in our lives in order to maintain good health.

1) Aim to reduce external stressors when you can: make an inventory of all things which are stressful in your life and see whether you can diminish the stressor in any way. For example, can you get more help around the house; if your job demands public speaking, can you sign up for “Toast Masters”; can you limit those stressful conversations about child rearing with your mother in law?

2) Practice a stress management technique daily. This will increase your ability to react to stressful situations in a more healthful and productive way. When eliminating a stressor is not an option, aim to change the way you react.

a) Choose yoga, meditation, Tai Chi, progressive muscle relaxation, prayer, guided imagery, biofeedback.

b) Practice deep, diaphragmatic breathing for a few minutes three times a day. Your breath should be deeper, slower, quieter, and more regular. As you inhale, think “relax”, and as you exhale, think “release”. Try to let go of the worries and quiet your mind for a few moments.

c) Find some time each day to laugh. Even a 2 minute “fake laugh” can trigger the release of feel-good chemicals in your brain.