We all experience stress and anxiety from time to time. But when it becomes a regular part of our lives, it most often results in a declining sense of wellness. In fact, scientific studies indicate that up to 80 percent of illness is due in part to stress. This is because in these heightened states, the sympathetic nervous system responsible for “fight or flight” is in a state of constant arousal. We produce hormones, cortisol and adrenaline, to help us cope with the stress. If we’re faced with a truly stressful event this may be helpful, but over the long-term, stress can produce chronic dysfunction in almost any system in the body.
Cortisol strongly suppresses the immune system. This means that a person experiencing chronic stress is more vulnerable to colds and viral flare-ups. The stress hormones also have adverse effects on the heart and arteries, increasing the risk of cardiovascular disease. Stress aggravates digestive problems and increases the risk of developing diabetes. It increases muscle tension, particularly in the neck, shoulders, lower back, and head, and can damage nerve tissue in the brain. It affects sexual function, menstruation, and may play a role in infertility and weight gain around the abdomen. Stress can cause skin eruptions, including acne, eczema, hives, psoriasis, and rosacea. Stress is also a cause of sleep disorders, especially insomnia. Other health problems that have been linked to stress include depression, obesity, chronic pain, cancer, and conditions related to aging.
Managing stress and mitigating its harmful effects is critical to your health. Below are some things you can do to relieve stress and bring balance into your life.
1. Change the Way You Think About Things
We’ve all heard the saying that life isn’t what happens to us, it’s the way we react to what happens. That can be hard to remember and even harder to implement but it’s an important point and worth practicing. Identify the stress triggers in your life and see if there’s another, more positive way to look at them. Think of difficult people in your life as your greatest teachers. Traffic can become an opportunity for silence or listening to an inspirational speaker on tape. And always ask yourself, is this really worth ruining my day? Getting upset, worrying, and feeling stressed are all choices we make. Choose happiness and peace instead.
2. Meditate
Becoming quiet and still is a way to access your inner guide. With regular practice a few times a week you will find yourself more balanced and calm. And if you listen closely and are receptive you will hear your inner guide, your intuition, guiding you through your day. If you aren’t sure how to meditate stay tuned for an upcoming post that explains how to do it.
3. Breathe
Most people are “shallow breathers,” meaning that breathing is concentrated in the upper portion of the lungs and is rapid. Proper breathing is slow on the inhalation, inflating the lungs fully and expanding into the belly. The exhalation is similarly slow and squeezes out all of the stale air in the lungs. Breathing in such a way not only oxygenates the entire body, allowing all of the body’s systems to operate at peak efficiency, but slow, deep breathing also calms and quiets the mind. Spend a few minutes every morning and evening enjoying your breath (which happens to be a form of meditation), or anytime you feel unwell, worn out, or frazzled. Start now; as you continue reading this page, practice slowly filling your lungs and belly with air and exhale.
4. Spend Time in Nature
Our high-tech, fast-paced lives often leave little time to enjoy—not just drive by—the natural world around us. Even if you live in a city there are plenty of opportunities to walk in a park, sit on a bench, and watch the squirrels or birds, sit by a river, pond, or lake, or stare at the stars. The energy of the earth and its animals is strongly harmonizing and uplifting. Try and spend a little time observing and admiring it every day.
