Stress Management
/Today I want to talk about something that is constantly following us but unable to be seen, STRESS! If you are just joining us for the four pillars of health series you can catch up by clicking the links to the previous two articles on Nutrition and Sleep. Now let’s dive in!!!
“The problem isn’t the problem your attitude about the problem is the problem.”
Stress is the bodies mental, emotional, and physical response to a perceived challenging situation. Stress is commonly only talked about as a negative thing, however stress in small to moderate doses helps to strengthen our immune system, increase muscle mass, and improve brain functioning. These positive effects of stress happen during physical activity, trying something new, and completing competitive tasks.
Stressors can easily become overwhelming and have a negative impact, such as work, finances, family, school, major life changes, schedules, politics, and time constraints. Notice it’s a pretty wide spectrum of areas in your life. Nothing seems to be safe from stress.
When our bodies experience a negative response to stress a whole cascade of damaging things happen; impaired digestion, tissue inflammation, poor sleep quality, anxiety, headaches, chest pain, etc. Research has now shown chronic unmanaged stress has a clear connection to Heart Disease, Stroke, Cancer, and Obesity .
Lets just say that one more time. Research has now shown chronic unmanaged stress has a clear connection to Heart Disease, Stroke, Cancer, and Obesity. Not so ironically the same negative outcomes that poor nutrition and sleep quality have.
In terms of fat loss goals, just like with nutrition and sleep our level of stress has a direct impact on the body’s signals to store body fat. Our DNA is hardwired to believe that if our bodies are experiencing chronic stress there must be something terrible going on like famine. So our body says, “we need this fat in case we can’t find food, lets hold onto our fat and store some extra!”
So being chronically stressed makes you store and hold onto fat, which in and of itself is a risk factor for Heart Disease, Stroke, and Cancer.. Sounds like stress management is PRETTY IMPORTANT.
So how do you manage something that affects all areas of your life and is not tangible. Good question!
1. Acknowledge Stress - Everyone deals with stress and its ok. However, how you deal with the stressors are what’s important, not the amount of stress you do or don’t have. As I quoted above from the great Jack Sparrow
“The problem isn’t the problem your attitude about the problem is the problem.”
2. Reframe Your Thoughts - If we think about a situation from a non-emotional standpoint we can see the benefits of any situation. Or at best realize it may not be what you want, but you can make a positive out of it.
Negative Thought: “My boss gave me another project that I don’t want to do, Im not even experienced in this line of work. My boss is setting me up to fail.”
Re-framed Thought: “I am grateful to have a job, many others do not. My boss has given me a new project in an area where I have no experience, he/she must believe in my abilities. Working in new areas is a good way to broaden my knowledge and skills”
*Before you roll your eyes think about this. We all have opportunities, yes some may be different than others, but we are all working within the same 24 hours a day. The only difference between people who enjoy life and are successful are how they view their opportunities and what they do with them. You are ultimately responsible for where you are at. You are the only one who has the power to change it.
3. Take a Deep Breath - Before getting worked up letting your emotions and thoughts run away literally stop and breathe.
When you take a deep breath in through your nose expanding through your belly, pause for two seconds, and let the breath out slowly its stimulates the vagus nerve which signals “everything is ok, it must be, we are able to take a full breath.”
Stop and just give it a go. Breathe in and out slowly three times, not allowing your chest to expand but your belly like you’re pregnant. Research has clinically proven this free and easy step can stop stress in its tracks
4. Mediate - Meditation is the most powerful action towards managing chronic stress. It changes how quickly your brain perceives thoughts, giving you the cushion between your reaction and emotional processing. In other words it allows you to be incontrol of your raging stress hormones that cause Weight Gain, Heart Attack, Stroke, and Cancer!
There are so many ways to meditate and there is no wrong way. My advice is for you to start by just spending 5 minutes a day focusing on your breathing and allowing yourself to just be with yourself. If you want to go deeper here is a great interview about meditation with free tips . If you want to dive in head first I suggest reading Bliss More: by Light Watkins.
Managing stress in another puzzle piece to make a healthier you. How you perceive yourself and the world around you has a direct impact on your quality and length of life.
I hope after reading this you remember to take a deep breath during your stressful moments and realize that there are two sides to every coin and you get to decide what side of the coin your life gets to be.
I leave you with this quote:
“If you look for the light, you can often find it. But if you look for the dark that is all you will see”