Let's Talk About Stress

In recent years, we've discovered more and more about how stress affects a person's health. Medical studies are continually pointing to the very real effects stress has on our bodies and minds. So, it seems only natural to pay attention - and make a real effort to find ways of dealing with stress.

One of the first things to note might come as a surprise: stress is not all bad. According to Dr. Kate Hathaway, a clinical psychologist working in the academic and clinical field of health psychology, the positive benefits of stress include alertness, increased self-confidence when induced in a challenge-based situation, and improved coping and interpersonal problem-solving skills.

When stressed, a combination of physical, cognitive, emotional and social responses occur. Your heart rate and breathing might be affected, and you may tend to concentrate on the stressor. Generally, you have less access to emotional reactions, with the exception of fear and anger, and you might withdraw emotionally.

Managing Stress

"Stress management," Hathaway explains, "is an individual challenge. No one solution works for everyone." You'll do well to remember, too, that the environment supplies the stress and you provide the coping mechanism.

This concept is easy to understand from an outside perspective, when you might not be feeling any - or very little - stress. But what can you do when you're in the thick of it and need some techniques that can help you get control of the stress?

Here are a few ideas:

The physical effects of stress are sometimes the most bothersome. One great way to deal with the physical signs of stress, particularly if you can't get away from work, is to simply stretch. If you're at a desk or have some time between clients, go through a simple, basic stretching routine. You don't need to do anything extensive to realize some benefits and get some relief. Also, pay attention to your breathing. Take a couple of deep breaths, inhaling and exhaling slowly. These efforts don't require a lot of time, but can go a long way in interrupting your focusing on the stressor and stop the stress from spiraling.

Be sure you're taking care of yourself. Making sure you're eating well and getting enough sleep are integral aspects of combating the effects of stress. Ask yourself during times of high stress: Am I getting eight hours of sleep? What have I been eating, and is my diet balanced? Am I taking my vitamins? Whenever possible, get outside. Taking a brief walk over your lunch hour, for example, gives you the benefit of getting fresh air as well as new visual stimuli. Even for brief periods of time, getting a new perspective by getting up and out can really help.

Cognitively speaking, Hathaway has some suggestions as well. "Increase your sense of control," she explains. "Increase the 'I can' statements while decreasing the 'I can't' statements you make." You should also be careful about the number of "would've, could've, should've" statements you're making and instead, focus your energy on planning, reorganizing and prioritizing.

Remember, you can't go back in time, but you can effectively deal with the present.

To this point, Hathaway encourages individuals to try to eliminate the "all or nothing" approach to stressful situations. Open yourself up to the possibility of having options, and instead of passing judgement, increase your acceptance of where you are. "Acceptance is not the same as judging the situation to be good," Hathaway explains. "But you can admit your own influence over a situation and unglue opinions from facts."

The key, as with maintaining a holistic vision of your health, is to be mindful of what's going on physically and emotionally. "Observe yourself and your thoughts," Hathaway suggests. "Be aware of your body posture."

The emotional aspects of stress also need to be managed. Two places to start include practicing optimism and finding ways to increase your joy. "Access your memories, especially any time you've spent in nature," Hathaway encourages. "Practice gratitude, kindness and generosity."

The recurring theme throughout is continued here: Being mindful. "Practice staying in the moment," explains Hathaway.

Did you know that April is "Stress Awareness Month"? Come celebrate by booking yourself a massage and working on managing your stress!



~mtj/Massage Therapy Journal Spring 2011

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