Pages Menu
TwitterFacebook
Categories Menu

Posted by on Apr 8, 2010 in Articles | 2 comments

Stress much?

by Christie Connolley

stress

If you are like me, you are laying awake, staring at the ceiling at 2:42am with your left eye twitching, thinking about all the things you wish you had accomplished today and dreading all the things you have to do tomorrow.   The internal monologue begins, Harem Pants“Did I respond to that email?  I wish I had more time to practice. What if I reset the alarm to get thirty more minutes of sleep in the morning?  When is that paper due?  Why are harem pants making a comeback?  I mean really….. harem pants!”

In other words, you are stressed!  Although harem pants are laughable, the effect that stress can have on your health is not.  Chronic stress can cause serious health problems, from raising your blood pressure to suppressing your immune system, and for God’s sake can even speed up the aging process!

Get your stress under control with these ten stress busters recommended by Therese J. Borchard at World of Psychology:

1. Simplify

Cut your to-do list in half. How? Ask yourself this question after every item: Will I die tomorrow if this doesn’t get accomplished? I’m guessing you’ll get a lot of no’s. I’m sure Franklin Covey has a more efficient and elaborate system. But here’s mine: Every morning I immediately jot down my to-do list. Once I experience the first heart palpitation, the list gets cut in half.

2. Prioritize

Let’s say you’ve got five huge work projects due next week, two Cub Scout commitments you promised your son, your mom’s overdue taxes on your desk, your wife’s 40th birthday celebration to plan, and your sister’s computer to fix. What do you do? You record all the tasks on a sheet of paper or on your computer and you give each one a number between 1 and 10: 10 being the most important (life threatening) to one (stupid bloody thing I signed up for). Start with the 10s. If you never get beyond the 8s, that’s okay!

3. Use Pencil, Not Pen

If you rely on your to-do list as much as I do, then you’ll want to start using pencil instead of pen. Because one important stress buster is to try to stay as flexible as you can. Things change! And change is not our enemy, even though our brain categorizes it as such. You want to be able to erase a task or reminder at any time, because who the heck knows what your day will be like.

4. Give Away Your Cape

If you haven’t already guessed by now, you are not a superhero and don’t possess supernatural qualities and capabilities. I’m sorry, but you’re going to have to join the race … the human race. Which means surrendering to limitations and conditions–like the number of hours in a day (24) and the amount of time it takes to get from point A to point B. In your car. Not in your Batmobile.

5. Collaborate and Cooperate

There are lots of people out there with to-do lists that look very similar to yours. Why not let them do some of your tasks so that you all don’t have to do them? The moms around me have mastered this concept, as they have set up a babysitting co-op: one mom volunteers to watches a neighbor’s kid and by doing so earns babysitting points that she can redeem when a neighbor watches her kids. In the blogging world, I have begun to collaborate with some other mental-health writers so that we all don’t have to scan the same media outlets for depression-related stories. If I catch something I send it to them, and vice versa. It’s an effective system.

6. Laugh

Just as chronic and severe stress can damage organic systems in our body, humor can heal. When people laugh, the autonomic nervous system mellows out and the heart is allowed to relax. Laughter can also boost the immune system, as it has been found to increase a person’s ability to fight viruses and foreign cells, and reduce the levels of three stress hormones: cortisol, epinephrine, and dopac. Plus it’s just fun to laugh. And having fun is its own stress buster.

7. Exercise

Exercise relieves stress in several ways. First, cardiovascular workouts stimulate brain chemicals that foster growth of nerve cells. Second, exercise increases the activity of serotonin and norepinephrine. Third, a raised heart rate releases endorphins and a hormone known as ANP, which reduces pain, induces euphoria, and helps control the brain’s response to stress and anxiety. You need not run a marathon or complete an Ironman triathlon. A quick stroll in the morning or in the evening might be just enough to tell the stress hormones in your blood to scatter.

8. Stop Juggling

I realize some multi-tasking is inevitable in our rushed culture. But do we really have to simultaneously cook dinner, talk to Mom, help with homework, and check e-mail? If you were an excellent waiter or waitress in your past or present, then skip this one. However, if you have trouble chewing gum and walking at the same time like I do, you might try your best to concentrate on one activity at a time.

9. Build Boundaries

Speaking of activities, get some boundaries, ASAP–meaning designate a place and time for certain things so that your brain doesn’t have to wear so many hats at the same time. I thought this was impossible as a mom who works from home until I made myself abide by some rules: computer is off when I’m not working, and computer stays off in the evening and on weekends. My brain adjusted nicely and appreciated the notice of when and where each hat was required, and it actually started to relax a tad.

10. Think Globally

I don’t say this to induce a guilt trip. No, no, no. Guilt trips compound stress. What I mean here is a simple reminder that compared to other problems in our world today–abject poverty in Somalia or Cambodia–the things that we stress about are pretty minor. In other words, if I shift my perspective a little, I can see that there are far worse dilemmas than my poor royalty figures on a few books. Put another way: Don’t sweat the small stuff, and most of it is small stuff.

____________________________________________________

Christie Connolley is one of the founders and directors of Operagasm.com. You can learn more about Christie under the ‘About Us’ tab on the top of the page. Her article will be featured on Operagasm.com every other Thursday. Christie welcomes you to comment on her article or email her privately at christie@operagasm.com.

468 ad

2 Comments

  1. This article could not have more relevance to my life and the life of my partner right now. Thanks for talking about it! :)

    Much love,
    Scott Merchant

  2. The article suggests actions to take to treat the symptoms of stress but not the cause. Stress (and the physical symptoms it creates) is the result of negative EMOTIONS and beliefs that occur when people are unable to cope with the demands of their environment.

    Following is a scientifically proven technique that anyone can use to transform negative emotions into positive productive emotions and behavior. It is based on about 20 years of physiological research about how emotions effect the brain and cognition. With practice you can learn to do it in just a few seconds – thus eliminating the cause of the symptoms.

    1. Recognize the disturbing emotions and take a TIME-OUT.

    2. SHIFT your focus away from your racing mind and disturbed emotions to the area around your heart. Keep your attention there for about 10 seconds.

    3. Recall some positive fun times in your life and re-experience the emotions you had then. ACTIVATE positive emotions. Do this for about 30 seconds.

    4. Using your intuition, ASK yourself “What would be a more effective response to this situation for me… one that would minimize stress?”

    5. LISTEN to what your intuition says in answer to your question.

    Initially begin by practicing this BEFORE… meetings, phone calls, difficult discussions, driving in traffic, walking in the door at home, picking up the kids, etc.

    You can also use it AFTER… meetings, phone calls, difficult discussions, etc.

    With PRACTICE you will be able to do it in shorter and shorter amounts of time.

Post a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>