Proven secrets to effective stress busting

DO YOU handle stress as well as you used to? For most folks, it gets harder as the years go by and that is a potential problem for their health. Stress increases the risks for chronic disease, to which the body is already more vulnerable after a lifetime of wear and tear; and perhaps unhealthy habits, such as a poor diet or not exercising.

We need the body’s stress response to get us through tough times. When you sense a threat or danger, your body rises to the challenge by releasing stress hormones, tightening your muscles, making your blood pressure rise and your heart and lungs work harder, and releasing a surge of fat and sugar to give you energy. When danger subsides, your body goes back to normal operations.

If you get stressed out frequently, however, the stress response can become constant and cause ongoing harm, including chronic inflammation, the persistent activation of the immune system, which sharply raises the risks for many diseases such as dementia, heart disease, and stroke.

The best way to cope with stress is by getting at least seven hours of sleep per day, eating a predominantly plant-based diet, exercising regularly, meditating, and staying socially connected.

“If you are practising all these healthy habits, it helps you become more resilient and better able to adapt to life’s challenging situations. As soon as you realise that something may not be as important as you thought, it buffers stress,” said Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre.

Try any of these tips for on-the-spot relief:

TAKE A BRISK WALK

Getting 150 minutes per week of moderate-intensity exercise, such as brisk walking, is important for all aspects of health, including stress management. But even a quick 10-minute walk when you are feeling triggered can help eliminate stress hormones, counter muscle tension, and release the body’s feel-good chemicals, which promote relaxation. If arthritis or another condition makes walking difficult, ask your doctor about other aerobic exercises you may be able to do.

USE LAUGHTER

Laughter reduces stress hormones and becomes an expression of joy, optimism, and hope. Watch a movie or television show that makes you laugh.

REDUCE LOUD NOISE IN YOUR ENVIRONMENT

Loud noise triggers the stress response. It makes it hard to think and takes you away from being mindful. If loud noise is unavoidable, perhaps because it comes from neighbours, traffic, or someone in your home or office, try wearing earplugs or noise-cancelling headphones.

PLAY SOOTHING MUSIC

Unlike loud noise, pleasing music can help elicit the relaxation response. Music therapy can be very powerful for healing, and it is used in medical settings for everything from cancer treatment to recovering from COVID-19. However, you need to be present and engaged in the sounds you are hearing. If your mind is wandering to a stressful place, music won’t help.

COUNTER NEGATIVE THOUGHTS

Positive thoughts help boost positive emotions. Find three positive things for one negative or stressful thought. Count your blessings, such as a safe place to live, a nice meal, and heat for your home during cold weather.

USE POSITIVE SELF-TALK

When you are self-critical, that automatically activates the stress response. If you give yourself praise and support, it helps reduce stress. Words to use: “You can do this. You are smart and strong and you have done bigger things before.” Even if things do not go your way, you are doing the best you can.

ASK IF IT’S REALLY WORTH IT

Try to put things in perspective by asking if the cause of your stress will matter a year from now, or if it is worth the health problems that stress can cause.

REACH OUT FOR HELP

We all want to be independent, but it’s okay to ask a friend or family member to simply listen to your concerns or to help you with activities, such as getting groceries, mowing the lawn, or lifting something heavy. Relieving a burden, either physical or mental, will help reduce stress.

keisha.hill@gleanerjm.comSOURCE:Harvard Special Health Report Stress Management