STRESS!!!!

Why Horses Stress Dr. Mike

Now does the thought of wild horses rummaging through your campsite stress you out at all? For some it may and for others it doesn’t. This doesn’t bother me.

How about being abruptly awakened at 1:00 am while sleeping in a tent with your family because wild horses pulled up a support string to your tent and were snorting and neighing within arm’s length of your tent? Some of you may be ok with that. I on the other hand was STRESSED! It scared me to “death”.

10 Powerful Weapons of Stress Reduction

So today I would like to share with you 10 Powerful Weapons of Stress Reduction to help arm you in your battle against the “bad” stressors in your life.

The following stress busting techniques are not ranked in any particular order and are not the only options available to you. The important thing is that you find a technique(s) that resonates with you and that you can implement on a regular basis. If I tell you that you need to run 30 minutes per day and you absolutely HATE to run, guess what? You’re not going to do it and not get the benefit or you will stress out about doing it which is counter-productive.

So review the list below and choose a few stress busting “weapons” that resonate with you.

1. Exercise: Incorporate 10-30 minutes of moderate physical activity into your daily activities. Exercise is a healthy outlet for stress and releases wonderful stress busting hormones. Participate in an activity that you enjoy. Start slow and track your progress. Consider walking, jogging, swimming, cycling, strength training, stretching, or sports. Just do something you enjoy.

2. Eat a Healthy, Balanced Diet: Choosing healthy foods can be a powerful tool against stress. Some easy to implement tips include: eating small meals frequently (4-6 times/day) and do not skip meals, don’t be a victim of “portion distortion”, eat nutrient rich fresh fruits, vegetables, lean proteins, legumes, nuts/seeds, and healthy fats (olive oil, coconut oil, nuts, avocados), avoid high glycemic index/high fat foods (junk foods: soda, juice, candy, cakes, cookies, chips, sugar, and white bread), avoid empty calories, avoid caffeine and alcohol, drink plenty of water (rule of thumb is to consume ½ your body weight in ounces of water per day), consume proper vitamins to supplement a healthy diet.

3. Get Adequate Sleep Each Night: Sleep is essential to restoring health and vitality to your body. It also helps to balance your cortisol (your “stress” hormone). Studies have shown that people who sleep 7-8 hours/night live longer, healthier and less stressful lives. Tips for a good night’s sleep include: maintain a regular bedtime, avoid caffeine 8 hrs. prior to bed, no physical activity close to bedtime, avoid stressful or noisy distractions, avoid “screen” time (no phones, TVs, tablets, etc.) 1 hour prior to bed, avoid alcohol consumption and try relaxation methods prior to bed.

4. Listen To Guided Imagery/Soothing Music CD: Guided imagery is well researched and has proven to relieve stress. Imagery is a natural way your brain stores and processes information. Guided imagery CD’s will teach how to use your imagination to help you relax, reduce stress and solve problems causing stress. The more you practice relaxation and imagery the easier and more effective it becomes.

5. Practice One or More Relaxation Techniques: Relaxation techniques allow you to release tension associated with everyday activities. Divert your thoughts from everyday problems and focus on pleasant, peaceful thoughts. True relaxation will decrease your heart rate, blood pressure, respiratory rate and perspiration. A few relaxation technique examples include: yoga, meditation, and deep breathing.

6. Maintain a Positive Attitude: Shut off the negativity that surrounds us in the media and seek uplifting, inspirational outlets to clear your mind. Make room in your schedule to indulge in uplifting books, music or movies. Maintaining a sense of humor and laughing are very powerful stress busters. Laughing helps normalize body function and releases powerful chemicals that relieve tension.

7. Practice Effective Communication: Helps to maintain healthy and stress free relationships with family, friends and co-workers. Must be a good speaker and listener. Be attentive and alert. Maintain eye contact. Ask questions and respond with positive feedback.

8. Manage Your Time Efficiently: People who possess time management skills accomplish more and with less stress. Take time to plan your schedule, accomplish your tasks on time, and allow time for relaxation. Keeping a calendar of realistic goals will help you manage your time. Prioritize your tasks in order of importance. Know when to say NO, and set aside at least 20-30 minutes for yourself each day.

9. Develop Leisure and Social Activities: Pursuing a hobby or leisure activity provides great fulfillment and gratification which are associated with decreased stress levels (sports, arts & crafts, cards, etc.). Join social groups, church groups, volunteer for charitable organizations, and schedule regular vacations.

10. Incorporate Regular Chiropractic Care: Chiropractic care will help normalize the functioning of your nervous and immune systems to help you handle stress better. Stress can’t be eliminated but regular chiropractic care will help you better accommodate and adapt to it. It releases muscular tension and increases circulation which reduces painful swelling and inflammation, and promotes healing by removing waste products and bringing nutrients to your tissues. It works to resolve the cause of your stress and pain rather than treat isolated symptoms. It’s safe, natural and effective unlike medications.