Stressed Out? Eat Chocolate!
At some point in life, everyone is plagued by stress. We are bombarded by stressors: the constant stream of stimulation and information from technology, interactions with friends and family, the demands and obligations of work and finances. Our lives are fast paced and overwhelming. It’s no wonder we’re stressed! There are a variety of natural ways to relieve stress. Here are some of my favorites:
1. Slow Down and Breathe. Stop thinking about where you’ve been and where you need to be and just take a moment to breathe. Deep breathing stretches the diaphragm, floods the body with oxygen, and releases endorphins. Studies show that people under stress breath quickly and shallowly. The simple act of deepening your breaths can relieve your stress.
2. Take Stock and Eliminate the Stressors in your Life. Don’t laugh. You’d be surprised how many people overlook this obvious answer. There are two kinds of stressors: those you have control of and those you don’t. Taking stock and doing some serious inventory to identify the ones you can eliminate or reduce, will go a long way toward relieving your stress. Being honest with yourself about what you can and can’t do is an important part of this process. For example: You may tell yourself there is nothing you can do to alleviate the stress of paying your mortgage (or rent) every month. While it’s true that you have to pay someone to keep a roof over your head, there are a variety of things you could do to make it less stressful. You could refinance your mortgage or renegotiate your rent. You could sell or rent your home and move to a place that is more affordable. You could take on a boarder or roommate to help with the payment. You may not choose to do any of those things, but taking stock is about realizing that you can. Just knowing that you are the one in control can help relieve your stress.
3. Relax Your Mind. Stress causes the body to be in a constant state of physiological readiness. Your brain is pumping out stress hormones because of perceived threats (real or not) to its well being. This constant state of “fight or flight” is what makes it hard for you to sleep, makes you irritable, increases your heart rate and blood pressure, and slows your digestive system. (Indigestion, anyone?) The “relaxation response” occurs when your body no longer senses danger, and your autonomic nervous system returns to its normal resting state. You can induce this response through the mental exercise of self hypnosis or meditation, or through physical exercise that stresses breathing, posture, and poses such as tai chi and yoga.
4. Relax Your Body. Get a professional massage, take a long bath, drink some herbal tea, listen to some soft music, turn off your cell phone, unplug your television, shut down your computer, and allow your body to melt away for awhile. Where the body goes, the mind follows… So give your body a break from the hustle and bustle of your fast paced life and let each of the approximately 640 muscles in your body take a vacation for an hour or two. CDs like Dean Raskin’s The Journey are HIGHLY recommended. A sample video is embedded below:
5. Boost Your Endorphins. Endorphins are released by your limbic system to decrease your anxiety, increase euphoria, and decrease your pain. These are the feel-good hormones your body produces that give you an overall sense of well being. Acupuncture increases endorphin levels by fooling the brain into thinking that the tiny pin pricks are going to result in a more painful trauma. Chocolate has a complex chemical profile that increases the production of a wide variety of stress relieving chemicals in the brain, including endorphins. Sex and orgasm also increase endorphins and help your body to relax.
6. Increase Your Resilience. Diet and Exercise increase your body and mind’s ability to handle stress. A diet rich in B vitamins, mono and polyunsaturated fats, healthy proteins, antioxidants, and fiber, and low in simple sugars, saturated and trans fats will improve your overall health and energy. Exercise which includes resistance training will improve your strength and ability to cope with physical and emotional stress.
7. Herbal and Homeopathic Remedies. Herbal remedies come in a variety of preparations. They are commonly used in a concentrated liquid form called a tincture, or as a tea. Skullcap is used as a nerve tonic to relieve stress. Valerian has a sedative affect which aids in relaxation and sleep. Chamomile helps calm the mind and body. Homeopathic remedies come in small sweet tablets you put under your tongue. Picric Acid, Ignatia, Phosphoric Acid, and Nux Vomica are all beneficial for people experiencing a high volume of stress.
8. Be Happy. Psychologists point out that happiness isn’t an emotion it’s a state of being that comes from within. You probably know many people who seem to have it all, yet are miserable. You probably know people who are happy a majority of the time yet you feel as though you would be miserable if you were them. The truth is happiness is a choice. Set yourself up to be happy by eliminating the rules you have that govern your happiness. If you decide you don’t have to be xyz (insert: powerful, successful, financially solvent, live in a certain neighborhood, have a certain number of children, have a spouse, etc) as a rule governing your happiness, you are free to simply…be happy. Don’t tie your happiness to your emotions. Emotions are fleeting. Choose to dwell on things that make you happy rather than unhappy. Keep a gratitude journal. Put together a list of things that inspire you. Have fun. Laugh. Feeding your spirit improves your happiness and will increase your resilience to whatever life throws at you.