health coach tips

Stress. We all have it and we all deal with it. Let’s talk.

There are several different definitions of stress, but the one we are going to focus on today is this definition by The Merriam Webster dictionary: a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.

These last few weeks for me have been very demanding. Demanding enough that my body started performing at what I would NOT call optimal level; swollen lymph glands, tired, knots in my shoulder, digestion out of whack, emotional & just a wee bit cranky. To be quite honest, when I first started feeling sick, I was quite annoyed! “Who cares if I have been super busy? I can handle this! I should be able to handle this!”   However, I knew that I could not ignore what was going on & I also knew that I needed to rest & give my body some time to restore.

Dr. Andrew Weil, a brilliant doctor and who I quite admire, gives us some facts about how stress impacts our lives:

• Stress has been linked to all the leading causes of death, such as cardiovascular disease, cancer, accidents and suicide.
• Almost 90 percent of all visits to primary health care providers are due to stress-related problems.
• Nearly one-half of all adults suffer adverse effects from stress.
• It is estimated that 1 million Americans miss work due to stress-related complaints.
• Workplace violence has been attributed to stress. Homicide is the second leading cause of fatal occupational injury.

Some physical consequences of chronic stress:

• Heart Disease. Sudden changes in heart rate and increased demands on the cardiovascular system can precipitate angina even increase one’s risk for a fatal heart attack. Repetitive increases in blood pressure can damage the inner lining of the artery walls, leading to atherosclerosis.
• Stroke. Prolonged or frequent episodes of stress can gradually worsen high blood pressure, affecting the cardiovascular system and the arteries that lead to the brain, thus increasing the risk of stroke.
• Depressed Immune System. Prolonged exposure to stress can blunt the immune system response, increasing the risk for colds and more serious infections.
• Weight and Body-Fat Changes. Chronic stress can cause either a loss in appetite and weight loss or an increase in cravings for fat, sugar and salt, which leads to weight gain. A recent study suggested that chronic stress can cause abdominal fat accumulation in otherwise thin women. The researchers attributed this fat accumulation to an increased secretion of the hormone cortisol, which is released during stress – some release more cortisol than others. Central distribution of fat increases one’s risk for certain diseases such as heart disease, diabetes and stroke.
• Insomnia. Chronic stress makes it difficult for people to get a restful night’s sleep, which interferes with the body’s mechanisms for recovering and repairing itself. A lack of sleep can also worsen psychological stress and prevent one from recognizing problems and dealing with them rationally.
• Migraines. Studies have suggested that migraine attacks occur more frequently when one is under increased levels of stress.
• Irritable Bowel Syndrome (IBS). A strong correlation has been associated between stress and IBS.

With facts like that, I would say it is important to confront it! So, let’s talk ways to manage stress!

• Accept that you are stressed. This was a big one for me and the first step in managing it. I didn’t want to be stressed, I wanted to be able to do everything & have it not affect me. There comes a time where you just have to stop and be honest with yourself.
• Pin point what is causing your stress. There can be several factors involved so figure which one (or ones) are triggering it.
• Do something that relaxes you. This will vary from person to person. Relax with a good book, take a bubble bath, go on a walk, bake, watch a movie, coffee or tea with friends. Whatever you find relaxing, make time to do it. Daily.
• Prayer Time. It is a known fact that our mindset or mental state plays a huge role in our general well being. Daily prayer time is so important!
• Learn to say no. This is super hard for most of us, but you know what? You CAN say no, you don’t have to do everything! It does not make you a bad person or make you an uncaring one either!
• Strive for balanced meals & drink plenty of water. What we eat plays a big part in our moods, how we feel, the health of our bodies & our general well-being. Stay hydrated & eliminate caffeine if necessary.
• Exercise. Cardio, yoga, swimming, walking, biking, breathing exercises; there are lots of choices! Choose one that best fits you in that moment.

To sum it up, stress will come into our lives at some point in time. Learn to recognize it, accept it & make changes. Your body & mind will thank you.

I would love to hear from you! How does stress affect you and what are your favorite ways to manage it?