De-stress for Your Health

Everyone experiences stress from time to time. In fact, stress is a fundamental part of life that we could not live without. The right amount of stress provides the stimulation to keep us moving forward and keeps us safe in certain situations.

In our fast-paced world, however, many people feel like they are in a constant state of stress, and this chronic stress can negatively impact our health. When you are in a stressful situation the nervous system sends a message to the amygdala, the part of your brain that handles decision-making and emotions. The nervous system will start to release adrenaline and cortisol. This is your body’s fight or flight response. 

While this stress can be beneficial in certain situations, experiencing this reaction multiple times per day can quickly burn up energy, leaving you feeling less focused and productive. Chronic stress can cause the body to constantly activate the stress response, leaving the body and brain unable to reset hormones and inflammatory chemicals to normal levels, which leads to a strain on your immune system. 

Figuring out ways to better manage stress is a very key piece of self-care. Try these techniques the next time you are dealing with a stressor.

For stressors that are uncontrollable, try to adapt your response to the situation:

1. Remind yourself that you have successfully handled a similar situation before. 
2. Reward yourself after the situation is over. 
3. Make a list of similar situations and how you successfully handled them in the past. 
4. Reassure yourself that you will be fine regardless of the outcome.
5. Use relaxation breathing to control your physical response.

Manage stressors with a problem-solving approach:

1. Keep a detailed stress journal to identify your daily stressors. 
2. Brainstorm solutions to your stressors. 
3. Make a plan to deal with one stressor at a time. 
4. Execute the plan. 
5. Reflect on the results and start over if necessary.

Bottom Line: You do not have to live with chronic stress and ignoring it can severely impact your health. Activities such as yoga, meditation, relaxation breathing and exercise have been proven to help manage stress. If you are having difficulty managing your stress, speak with your doctor.

Source

Visit Wellness Workdays for more information about our worksite wellness programs.

Reduce Stress With Art: No Skill Required

Although many people report having very high stress levels, few have a stress management plan in place. Questions about stress management techniques are often met with shrugged shoulders or rolled eyes; everybody has stress, it’s just something we have to live with, right? Luckily, we do not have to get used to living with stress; there are many effective stress management strategies you can try. One recent study found that making art can significantly reduce stress levels -- and you don’t have to be Picasso to reap the benefits.

The study included 39 adults ranging from 18-59 years old. The participants were invited to participate in 45 minutes of art making. They were given paper, markers, clay and collage materials and were able to create freely with whichever materials they preferred. The researchers measured the participants’ levels of cortisol, a stress hormone, before and after the art-making period. The higher a person’s cortisol level, the more stressed they are likely to be.

The results of the study found that 75 percent of the participants’ cortisol levels lowered during the 45-minute art period. Although less than half of the participants reported very limited art experience, the benefit of reduced cortisol was observed in individuals of all artistic levels. Additionally, participants reported feeling “less anxious” just five minutes into the art-making experience.

Bottom Line: Chronic stress is not something we have to “just deal with.” In fact, high stress levels have been linked to an increased risk for many chronic diseases, making the case for adopting stress management strategies even stronger. While effective stress management techniques are very individualized, the results of this study serve as a reminder to try new activities to help manage stress, even if the activity is something you have little or no prior experience with. The key is to have fun!

Source

Visit Wellness Workdays for more information about our worksite wellness programs.