How Chronic Stress Effects Your Health & 10 Simple Ways to Lower Your Stress

​Stress!!!!

The synonyms of stress include:  strain, pressure, (nervous) tension, worry, anxiety, trouble, and difficulty.

In a psychological sense, the definition of stress is: ​a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.

Stress can completely sabotage your efforts to get healthy. Even further, stress will wreak destructive havoc on your physical and mental health.
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​There are actually 3 types of stress: 

Eustress is a positive (feel good) stress; 
Neustress is a neutral stress; and 
Distress is bad (feel horrible) stress.

Distress falls into two categories: 
1) Acute, which is very intense but usually short lived.
2) Chronic, which lasts for long periods of time. 
 
It's the chronic stress that destroys our bodies, minds, and lives.
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​What are some sources of chronic stress?

Work, school, family, poor diet, excess exercise, finances, illnesses, self expectations, and daily life.  Our hectic American lives are a breeding ground for health problems associated with chronic stress.  Sometimes we feel that we are in a continuous flight-or-flight mode (acute stress) with a constant cortisol rush from our adrenal glands. Cortisol is our stress hormone, and when released, it suppresses our immune system.  This acute stress turns chronic, and even worse, people get used to it and think it's normal. This is how chronic stress depletes your physical and mental resources. 

Sometimes our adrenal glands get completely burned out and causes a serious condition called "Adrenal Fatigue".  It takes some major restorative self-care and behavior changes to get healthy again.  See this article by Robb Wolf for more about adrenal fatigue.  

Read about my struggle to sleep and the relationship to stress and cortisol in my post "Sleep Like A Baby."  My stress was a result of many things, including a poor low-calorie/low-fat diet, unbalanced hormones, having to flee from Hurricane Rita and dealing with the aftermath, and then moving across the country.
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​How can stress effect the body and mind?

The  American Academy of Stress  lists 50+ common signs of stress.  They include symptoms such as headaches, muscle aches, rapid heart beat, high blood pressure, depression, anxiety, acne, rashes, low libido, nervousness, diarrhea, constipation, heartburn, canker sores, difficulty breathing, dizziness, trouble sleeping, irritability, sweating, weight gain, frequent colds, brain fog, anger, irregular periods, ulcers, hair loss, difficulty concentrating, and low energy.  

In fact, there is not one system of the body that is not affected.  Stress plays an aggravating role in the cause of disease.

The method in this picture below is not recommended. But it is funny! And laughing is great for stress-reduction.   ;-)  ​

​Ten Simple Ways to Lower Stress

You can control quite a lot when it comes to stress.  Your attitude is everything!

• Eat a Healthy Diet

Many people don't realize that a poor diet is a chronic stressor. Every bite you take gets you closer to health or disease.  It's up to YOU!
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Download my FREE ebook Make a Fresh Start with Whole Foods!  The book teaches you how to "Transform Your Life with Nourishment".  It's great for a new beginning & a healthier you!​

• Listen to Music

Any kind you like, whether it's soothing or fast paced, if it relaxes you, then that's what matters. Classical music can soothe the mind.  However, sometimes I like great 80's hair-band rock songs to relax me.  It gets me dancing and feeling happy. A little ditty by Georgia Satellites, anyone? (Click to take a listen & crank it up!)

To incorporate music into a busy life, try playing CDs in the car, or put the radio on when in the bath or shower. Take portable music with you when walking the dog, or put the stereo on instead of the TV.  Read more about the therapeutic Power of Music.  What kind of music helps YOU relieve stress?

• Drink herbal tea

In addition to the phyto-nutrients found in teas, the herbs contain medicinal, calming properties.  Find the teas on Amazon HERE.

​The herbs most widely known for relaxation include: Lavender, Chamomile, Lemon Balm, Hawthorn, and Passionflower. 

• Just say "no"!

How much of your stress is from over-committing and over scheduling? Just like children need time to just play and daydream, so do adults. Saying no can make you a stronger person... it's not a sign of weakness. Or, are you making decisions based on what you think OTHERS will think of you?  That's an overwhelming and unnecessary burden.  Be your unique self!

We all have values, and when we are not living in accord, that causes stress.  We show our values by how we spend our time and money.  To lessen stress, avoid those people or things that drain you.  Change your schedule or your habits to fit how you want to live according to your values.

• Change the things you can, accept the things you cannot change, and understand the difference

The healthy way not to be overly stressed is to control what you can and give up control when you need to.  Try not to allow yourself to be found in stressful situations.  Sometimes we make things much more stressful than they ought to be.  Ask for help if you need it. Try to step back and look at each situation with some objective perspective.   Use the rule of 5's: will this matter 5 seconds from now, 5 minutes from now, 5 days from now, 5 years from now? Remember, it's all in the attitude, and that's solely up to YOU!  

• Put on YOUR oxygen mask first

Practicing nurturing self care is vital to keeping stress levels low.  You will take good care of your family, your job, etc., when you are feeling well taken care of yourself.  You can do this by eating right, getting exercise, allowing time for sleep, doing renewal activities like keeping a gratitude journal, and making time for fun and laughter.  As they say, "If momma isn't happy, then no one's happy!"

• Call yourself "Sweetheart"

How do you speak to yourself?  Are you kind or hurtful?  If someone could hear your thoughts, what would they say?  Would you say the same thing to yourself as a child?  Your thoughts are very powerful and have the energy to uplift or destroy - yourself and others.  There is real science showing that compassion is a source of power and strength.

• Become a guru on a mountain in India

Ok, I exaggerate.  But have you tried mediation?  Anyone can do it. Meditation has so many wonderful benefits, and it only takes a few minutes to feel them.  It helps bring mindfulness to everyday life. When you live in the present moment, you are not concerned about the stress from the past or the future.  The simplest meditiation is just to bring awareness to your breath.  Try it!  To read about my personal practice of meditation, click: My Meditation Blog Post.

• Use HeartMath's Inner Balance technology

This is the coolest gadget - and it's actually good for your health!! Inner Balance works by training yourself into coherence, meaning you are in a state of internal synchronization between the heart, breath, and the mind. 

​People experience coherence as a sense of inner calm and balance, an increased focus, while others experience coherence as a more relaxed state. 

It's basically a modern, high-tech form of meditation with all its benefits!  ;-)
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• Use your crock pot to help relieve dinnertime stress

Do you use a crock pot/slow cooker?  They're great to use on days when you know you'll be too busy to make an healthy evening meal.  They are also great on hot summer days when you don't want to use the oven. I love this Programmable Touchscreen Slow Cooker in Stainless Steel.  Make plenty to have leftovers, too!

Crock Pot Balsamic Chicken 

• 1 teaspoon garlic powder
• 1 teaspoon dried basil
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 2 tsp dried minced onion
• 4 garlic cloves, minced
• 1 Tbsp extra virgin olive oil 
• 1/2 cup balsamic vinegar
• 8 boneless, skinless chicken thighs (about 24 ounces) or breasts
• a sprinkle of fresh chopped parsley

Combine the first five dry spices in a small bowl and spread over chicken on both sides. Set aside. Pour olive oil and garlic on the bottom of the crock pot. Place chicken on top. Pour balsamic vinegar over the chicken. Cover and cook on high for 4 hours. Sprinkle with fresh parsley on top to serve. (Recipe from sugarfreemom.com)

What do YOU do to avert stress from entering into your life? 
(Mine: being very organized and doing exercise.)

What are your favorite ways to lessen the stress in your life?
(Mine: going out into nature, blogging, and listening to music.)

Let me know yours!!  --Jenny

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