“When life gives you lemons, make lemonade.” “Goddess never gives you more than you can handle.” “When the going gets tough, the tough get going.” “Every cloud has a silver lining.”
While we all know these platitudes, it may be hard for us to implement their lessons into our daily lives, considering all that we bear day to day. Personally, I can admit to being in a very stressful state of mind at present, as numerous issues seem to be raining down all at once. I’m trying to find my mantra and the focus I need to persevere, and as each of the above has some resonance for me, I’m choosing the option to use any one of them as the moment suits.
On occasion, I’m finding “this too shall pass” works best.
We all have stress in our lives, no doubt about it. In fact, a small amount of stress, on occasion, can be healthy when it motivates us to move forward and drives us to a better place. Life without any stress would be dull and uneventful, as we generally need to push ourselves past complacency to be truly fulfilled. However, for many of us, negative stressors can accumulate beyond simple motivation and can even morph into something that overwhelms us into a state of inaction.
So, what is stress? Stress is defined by the National Institute of Mental Health as “how the brain and body respond to any demand.” The chemicals and hormones released during acute stress prepare us to face a threat or flee to safety. The problem is, in modern society, our general stresses do not boil down to the essential “fight or flight” response, and instead our bodies are left with the residual stress chemicals and hormones that we don’t burn off by physically engaging or running away. When we are under chronic stress, our bodies suffer at a cellular level: problems run the gamut, from lowered immunity that increases our risk of catching colds, flu, and other illnesses; to increased inflammation that triggers acute issues like muscle and joint pain, headaches, and eye strain; and long-term problems including heart disease, diabetes and cancer. Additionally, our brains suffer: we experience insomnia, nightmares, depression, anxiety, and panic attacks.
Knowing that stress is a normal part of life can help us cope, and we can take comfort in knowing we’re not alone. Knowing how our bodies communicate to us that we’re stressed is important too, as many of us may not recognize or realize that the symptoms we are feeling could be stress-induced. The next time you are ready to bite your coworkers head off, you find yourself crying for no reason, have no interest in getting together with friends, or can’t drag yourself out of bed, recognize these as your body’s signals that you may be too stressed. Frequent headaches, clenching your teeth, upset stomach and muscle twitches are physical signs that may point to your stress levels as well.
There is no time more important to ensure our self-care regimen than during times of high stress. It’s not just a nice thing to do for ourselves, it’s also crucial to maintaining our mental and physical health. We need to take care of ourselves first and foremost in order to plan and act through our stress to arrive on the other side, where we can relax and take a breath. Review your self-care routine and consider doing a tune up if needed, because it’s essential that we all do the following to maintain our health during stressful times:
Eat a balanced diet. It takes time to plan out healthy, regular meals, but fueling our bodies the right way can give us a surprising amount of energy. Everything ties together, positively or otherwise, and a nutrition plan is key to reducing stress and balancing our lives.
Make time for exercise. When your schedule seems as full as it possibly can be, you may be wondering “who has time to exercise?” However, we are able to get more done when we take care of our bodies, and exercise is a great way to burn off some of the residual chemical toxicity of chronic stress.
Schedule breaks and get sufficient sleep. Sleep is the foundation of good health (even more important than diet—I know, I can’t believe I said that either, but it’s true), so ensure seven to eight hours a night, and take frequent breaks throughout your work day. We handle everything from day-to-day tasks to a mini-crisis to a full-blown catastrophe more readily when we don’t have brain fog from lack of sleep.
Get organized. It may seem crazy to take time to plan out your day that doesn’t have any spare time left in it, but our days run much more smoothly and there are fewer fires to put out when we plan ahead. Even one less fire in the day is worth the initial time investment. So, at the end of each day, put the car keys where they belong, choose your outfit for the next day, prep quick and healthy meals and snacks that will keep you going strong, implement a sleep routine, and hit the sack knowing you’re prepared for whatever the next day brings.
Plan in leisure time. It is very important to take time for ourselves, especially when dealing with stress. Nothing helps us get through an impossible day like the knowledge that something good is just around the corner, so schedule treats for yourself such as getting a glass of wine with a friend, watching a movie at home with your hubby, or taking a nice, hot bubble bath. Personally, I’m big on the therapeutic benefits of massage for mental, physical, and emotional well-being, so try scheduling a massage when you finish reading this blog. Schedule one for the month after that as well, while you’re at it, because massage literally works the physical residue of stress out of our bodies. Just feel the ‘aaahhh’ …
Meditate and find that mantra. Whether you take a few deep breaths, clench and relax your fists, or close your eyes and go to your happy place for a few seconds (mine is Hawaii swimming with the giant turtles), these quick-fix de-stressors work to clear tension on a mental and physical level. Having a positive affirmation (a mantra) helps us reframe even the most dismal moment and gives us the strength to continue making forward progress.
Incorporate essential oils. Essential oils help protect against stress in a multitude of ways: at a cellular level and as an aromatherapeutic technique (they smell wonderful while they work). Try doTERRA’s oil blend Intune that enhances focus and increases alertness with ingredients like peppermint and wild orange, and consider adding Serenity to your sleep routine, a lavender-forward blend that will help you catch those elusive zzzz’s.
Journal. Start your day writing a few of your gratitudes, adding a few sentences about what inspires you, to begin your day on a positive, level-headed, and focused note. End your day with a to-do list to put those thoughts to bed and out of your head in order to get a restorative restful night’s sleep.
Karen Fisher, MS, RDN, CDE is a dietitian in Reno, Nevada, happily promoting the benefits of healthy foods at her nutrition consulting firm, Nutrition Connection. Find her website at www.NutritionConnectionNV.com
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