An overwhelming majority of us would likely report that we are generally more stressed than we'd like to be. Some would attribute this to our jobs, our lifestyles, our responsibilities, our kids - the list goes on - or it may simply have become the "American Way" these days. (International readers, please feel free to comment to fill us in on your thoughts on this!) I wont spend too much time on the causes of stress - most of us can figure out that if you find the cause and can remedy it, your stress level will likely go down. But for the majority of us who are unable or unwilling to change these stress-inducing triggers, today's post will focus more on recognizing the signs of stress and managing them in healthy ways. First, how stressed are you? Many of us are able to identify that we are "stressed" when it becomes pervasive in our emotional well-being or daily functioning. However, some of the classic signs of stress may be mistaken for other things, or may just not be something you linked to your daily stress level in the past. Here are what I consider the most telling signs of stress:
This is a basic laundry list of possible manifestations of stress, which of course can be extended and unique for individuals. Now for the important part - if you must encounter stress, how can you effectively manage it so that it does not lead to these symptoms and so that you are better able to cope with the stress on a daily basis? Here are some natural techniques that I would recommend:- Fatigue- Sleep difficulty - this can include difficulty falling asleep, staying asleep, or early morning awakening, as well as nightmares and feeling like you cannot reach a "deep sleep". Many people who have significant stress report that they never wake up feeling rested, no matter how normal their sleep patterns seem on the surface.- Irritability - stress can make a person more easily irritated than usual, and can impact personal relationships as a result- muscle tension or pain which cannot be explained by other factors- weight loss or gain- digestive problems - stress can trigger the "fight or flight" response which causes blood to be diverted away from your digestive track to prepare for quick response to stressful stimuli. Resulting symptoms can include stomach pain, nausea, or diarrhea- skin issues - including breakouts, rashes, or hives- headaches- hair loss- nervous behaviors such as nail biting, teeth grinding, or excessive movement of limbs- problems concentrating- increased negative thoughts- decreased sex drive (libido) or ability to achieve orgasm- headaches
1. Breathe. Now do not dismiss this one, despite how tempting it may be. Many people believe that breathing is the link between the physical body and the mind. No matter what you believe, calculated and proper breathing has again and again shown to be a technique which can help reduce blood pressure, induce relaxation, and promote healing and proper blood flow throughout the body. Try this exercise for starters: Go to a quiet location that is free of distractions where you can sit or lie down freely. Come on, you can do it - you only need five minutes. (Give the kids a rubix cube and give the dog a chew toy, you need it!) One of the most important parts of this exercise is to pick a position that is free of strain - meaning that your neck, your back, and the rest of the body are not in pain or strained by the position you choose. If your office chair is the only place you can pull this off, relax your back and your neck against it in whatever way is most comfortable. Begin by breathing air in through your nose for a count of 5 seconds - while youre doing this, be conscious of the movement of your abdomen, which should be actually moving if you are breathing deeply enough. Most of the time we pull air in to our throats and dont fully expand deep into our abdomen - be conscious of this, as it will make a large difference. When you breathe out, do it for a count of 6 (or 7 if youre feeling saucy) through your mouth, trying to fully empty your lungs and deflate your abdomen in the process. Do this process slowly for the next 2 minutes, and reassess how you feel afterwords. You may be surprised to see how much you can change how you feel with a simple few minute exercise.
2. Put a cork in it. Yes, I mean this quite literally. This is not only a de-stressing technique, but also can help people with TMJ Disorder, which is a disorder of the mandibular joint (jaw bone) which can cause pain and tension in this area. Take a wine-bottle cork and place it vertically between your top and bottom front teeth with your mouth open wide. It will definitely look quite comical, but about 30 seconds of this action will relax the thermomandibular joint and facial muscles which can become extremely tense during times of stress.
3. Magnesium. I'll stop myself from entertaining a lengthy note here about the zillions of benefits of a proper and primarily plant-based whole-food diet, and instead will focus on small steps you can use to assist your de-stressing process. Magnesium is well-known to combat stress, and many of us may be deficient in this mineral depending on our typical diets. Magnesium can be naturally found in whole grains, beets, and raisins. It can also be obtained by supplementation - be cautious, however, that you monitor your intake. Too much Magnesium can cause diarrhea and abdominal cramping. Start with 200-300 mg per day and see if you have any adverse effects. If not, continue to go up a bit if you so desire. I usually recommend Magnesium be taken with Calcium as these minerals tend to work best when ingested together. On the other side, if you have issues with constipation magnesium can be an inexpensive and highly effective way to get things moving!
4. Boost your immune system with antioxidants. Our immune system unfortunately is one of the first things to let its guard down in times of stress, as the body "thinks" it should conserve its energy because something stressful is happening which may require energy reserves to fight. Boost your immune system with antioxidant-rich foods such as carrots, blueberries, tomatoes, and broccoli to combat these effects. Antioxidants also help to combat the effects of aging. In a nutshell, when we are stressed the mitochondria (basically the brain of the cell which controls its functioning) of our cells begins to release oxidants as waste products when they are not at optimal functioning - antioxidants that we eat help to use these up so they do not reek havoc on our body.
5. Get that blood pressure down. Vitamin C rich foods such as grapefruit, oranges, and kiwis can help naturally lower your blood pressure, which may be elevated from stress. Potassium-rich foods can help too, which include avocado, bananas, and yogurt.
6. Stretch. This one is usually overlooked but is highly essential in managing stress and keeping our bodies working at their best. Give yourself five minutes a day (5 twice a day, if you can) to stretch out your major muscle groups (arms, legs, and back) and any other muscles which are particularly tense or sore. This will oxygenate the muscles, keeping them healthy and free of tension, and will bring you a sense of relaxation and relief in the process.
7. Get it on. Yes, I mean what I say here - have sex. Loving, healthy sex can do wonders for your stress level for a variety of reasons. Now, the usual problem here is a lack of desire to have sex because of your stress level. Hormones have a huge role in your sex drive, and stress and increasing age can unfortunately send your hormone levels out of balance. Changes in diet (above), stress management techniques, physical exercise, and proper are essential for hormonal balance and improvement in libido. People who are stressed and who also carry a lot of abdominal fat are especially at risk for low libido, as the abdominal fat can produce its own version of estrogen which can deplete testosterone (in both men and women), a hormone which is essential for libido health. The Pineal gland - a gland responsible for controlling circadian (sleep) rhythms, many hormone levels, and even ability to reach orgasm - can also dysfunction with stress and with age. Using the lifestyle changes Ive listed above can restore normal function to the Pineal gland, sending you on the road to (sexual) recovery!
8. Pass the salt. Unfortunately for some of you, I dont mean the table salt. Epsom salts can be a great tool for stress relief for a few reasons. They are made of magnesium and sulfates, which many of us are commonly depleted in due to improper diet and/or ingesting an overabundance of processed foods. In addition to helping with stress, magnesium is also essential for heart health, improved nerve function, and detoxifying the body from toxins and heavy metals acquired through our lifestyle. The sulfates in Epsom salts, which are difficult to get from food, can help generate digestive enzymes, improve nutrient absorbtion, and also help with detoxifying harmful substances from the body. Sulfates have also been shown to provide relief for migraine headaches for those of us who suffer from them. The best way to absorb sulfates is through the skin, making Epsom salts an ideal means for this. I'd recommend soaking in a bathtub of Epsom salt once a week, using about two cups of the salts in a normal sized bathtub of warm water. If you suffer from joint or muscle pain, you may wish to up this to 2-3 times per week. Find out more about Epsom salt usage here
Sleep is highly essential to stress levels. I happen to have a great interest in sleep disorders and sleep hygiene, and will share some with you all in future posts...
Stress can reek havoc on all areas of our life including our relationships, job performance, parenting, sex life, and overall mental and physical health. Managing stress healthily requires being conscious of our stress levels and being able to grant ourselves the permission and the time to properly do so. All of us can find 5-10 minutes of our days to implement some of the techniques I've listed above (yes, even you!) in order to start reversing the damaging effects of stress and start feeling relief. Give yourself the gift of self-care at least once a day, as each of us deserves at least this.
Make the most of yourself, for that is all there is of you.
~Ralph Waldo Emerson
~Ralph Waldo Emerson
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