Weekly Quote: ” The greatest weapon against stress is our ability to choose one thought over another.” William James
Stress has been labeled the “silent killer.” This is somewhat a misnomer. Stress can be a contributor to some deadly conditions like high blood pressure and heart disease, thus if left unabated it could lead to death. On the other handle it can be a source of stimulation to support improved performance and provides an opportunity to live a more exciting and lifestyle. Your attitude is the key to making stress a positive or negative factor in your life. Stress effects us all differently so how we handle requires a customized plan. A plan that its foundation aims to create balance in your life. This assertion about stress is true depending on your mindset about what stress is and how it affects you. If you see, stress as a signal for living and a necessary part of the “yin and yang” of life you are on the right path.
On the other hand, if you see stress as bad or evil and a thing that needs to be controlled or eliminated maybe it is necessary to up-date your mental map, beliefs and outlook about the the benefits and risks of stress. Recent research points out that those people who see stress as bad actually bring on more negative effects of stress. Stress does affect the body and mind on all levels – physical, mental and emotional and there is a difference between acute stress and ongoing chronic stress. Recent research has demonstrated that chronic stress elevates levels of glucocorticoid stress hormones, which suppresses the production of new neurons in the hippocampus, impairing memory. This is in addition to the effect that chronically elevated levels of stress hormones have on the entire body, such as increasing the risk of chronic obesity, heart disease and depression.
The bottom line on this latest research is summarized by Dr. Daniela Kaufer, “ I think the ultimate message of our research is an optimistic one. Stress can be something that makes you better, but it is a question of how much, how long and how you interpret or perceive it. Stress can be a very positive motivator for personal growth and memory development.” Remember Aristotle’s “golden mean” approach to living a balanced life. To paraphrase this great philosopher “too much of anything can cause imbalance and overwhelm the human system and upset the natural order of things.”
While we all have different triggers that cause stress, there are ways that everyone can find to re-store balance and live a happy and satisfying life.
Whole Life Practices for balancing Stress and Recovery
Stress has the potential for many illnesses and ailments, if left unabated. When you’re stressed you’re in survival mode, which shuts down the non-essential functions until the issue passes. The problem with chronic stress is those “non-essentials,” like the immune system, continue to be suppressed , therefore increasing your chances of getting sick. Here are some tips to help you deal with chronic stress.
Tip #1 – Learn the Recovery Model–REFRAMING YOUR PERCEPTION AND VIEW OF STRESS
Schedule Time Off
Work is a cause of routine stress according to the National Institute of Mental Health. Are you feeling on edge all the time when you think about your job and work environment? Are you working long hours to try to increase productivity, but instead just end up feeling overworked? It’s important to schedule your time off first, even before factoring in time to get your things to do list completed. Without downtime to recoup, you won’t have time for exercise, you will be distracted by tension, anxiety and stress which will reduce your productivity.
Tip #2 – Keep a Reflection and Growth Diary
This diary is not for recording dreams. It’s for keeping track of how you’re sleeping – the amount, the quality and the time it takes to fall asleep. Sleep is one part of your day that is greatly affected by stress, which in turn can affect everything else. Monitoring sleep is a health awareness habit that can catch some of the first signs of stress.
Tip #3– Create Healthy Physical routines and workouts by running and walking.
You’ve heard of fight or flight syndrome, but did you know stress is what gives you the ability to do either in an undesirable situation? A rush of nerve chemicals and hormones help in survival, but when this state is prolonged it has the opposite effect. Keep stress in check and improve your overall health by taking flight. Bonus: exercise is a mood booster.
Tip #4 – Find your Relaxation and Recovery through understanding and practicing the PlusOne technique using mindfulness and relaxation processes daily.
The PlusOne technique teaches us that in order to live the largest life possible, we need to be able to block and protect our time and energy to work towards our priorities and goals. For example, you must create alone times and reflection points in your daily life to avoid being overwhelmed with just doing stuff. Creating extended periods of focus, provides time for relaxation and reflection providing more room for creativity, innovative and thoughtful actions. It may take a little time to establish this new routine, but eventually you will see and feel the payoffs.
Simply thinking differently won’t get us to where we want to be, we also need to dedicate time, energy, engagement and focus to our goals for change that will end with big results! And using mindfulness and meditation can make you more aware of your body and mind connection. With focus on relaxation, meditation and strengthening, these activities will help you tap into the positive side of stress, called eustress.
We all react to stress differently, and many people have discovered their own effective stress relievers on top of the general tips mentioned here. If I have missed an important tip that you use to reduce stress, please let us know a stress relief tip that has worked for you. By sharing we maybe able to stop this “silent killer”.
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