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Are You Stressed
Out? Here are 5 Ways to Find Relief
adapted from the Women's Health Today
magazine, Fall 2005
Do you feel as if your life is one endless track meet? You're not
alone. Millions of women, whether working, raising a family - or
doing both - say they're in the same bind. Uncontrolled stress
can lead to serious health problems, including fatigue, depression and
insomnia. Some experts suspect it may even set the stage for
heart disease - the number-one cause of death in women.
 The
good news? With better time management, rearranged priorities and
some coping skills, you'll improve your health and find more time for
loved ones and yourself.
Identifying Your Hot
Buttons
Does this sound like you?
- Always first: First person awake, first
one at work, first to hit the accelerator when the light turns green.
- Always last: Last one to bed, last
to leave work, last to arrive at social gatherings.
If you answered yes, it's no wonder you may
feel grouchy, angry or resentful much of the time. Perhaps you're
having trouble sleeping or find you've either lost your appetite or
just can't stop eating. Maybe unhealthy outlets like smoking or
drinking alcohol are your preferred way to unwind.
What's a Woman to Do?
If these conditions sound familiar, don't surrender. Sure, some
stress is unavoidable. But you can tame most of it by applying
these five self-help strategies.
1.
REARRANGING. Is blowing up your typical reaction when
things bog down? Is doom-saying ("That idea will never work!") or
catastrophizing ("I've ruined everything!") how you talk to yourself
under stress? Next time you feel tense or overextended try:
- Letting
go. Face
facts: You can't control others. Instead, accept what you
cannot
change. Reliving long-ago arguments, holding grudges or wishing
someone did things your way only adds stress and fuels anger.
- Being
real. Wishing for a perfect world--like maintaining a
spotless home while working all week--is unrealistic. Setting
down-to-earth expectations can greatly reduce stress.
- Not
fixing it.
Must you always improve upon another's efforts? Stop perfecting
things. Next time your kids put their toys away, thank them
instead of
double-checking (and redoing it).
2.
CHANGING. You can
battle stress by eating nutritiously. Choose a low-fat diet that
features lot of fruits, vegetables and grains. Limit salt in
foods you
buy and prepare to one teaspoonful (about 2,000 milligrams) a day--too
much salt raises blood pressure. Watch your sugar, too. It
can worsen
PMS and intensify mood swings. You'll soothe caffeine-frayed
nerves
and reduce sleep problems by limiting coffee to two cups a day and
easing up on soda, tea and chocolate.
3.
PLANNING.
Tomorrow, instead of hitting the ground running, take a few moments to
plan your day. Tomorrow night, review your plan to see if you
really used your time efficiently. That way, you'll spot and
avoid future time-wasters. More ideas:
- Leave
work at quitting time at least twice a week instead of putting
in extra hours. Do something enjoyable.
- Set
limits when it comes to doing favors - a polite but firm "no" on
occasion lets others know you have a life, too.
- Delegate
chores. Let the kids clean up after meals and tidy their
rooms. Have your husband fold the wash, go food shopping and make
school lunches.
4.
IMPROVING. First, quit smoking. It raises your blood
pressure and your cancer risk every time you light up. Then start
exercising. A minimum of 30 minutes' worth three days a week
boosts energy and helps you work off tension. And adopt a regular
sleep schedule. Go to bed at the same time each night and get
eight hours of shut-eye. Your mind will be clearer and the daily
grind won't seem so overwhelming. Other tips:
- Take
time regularly to do what you want-window shop, go bowling, tend
to your flowers, play with the kids.
- Stay
connected with others. Studies show you'll be happier,
less stressed and may even live longer than workacholics.
5.
RELAXING. Studies show that calming techniques like deep
breathing, stretching, yoga or tai chi can lower heart rate, blood
pressure and muscle tension.
THE 30-MINUTE
STRESS-BUSTER
 Try
this relaxation exercise as a nighttime tension-reducer or a
morning energizer:
- LIE
DOWN ON THE FLOOR. Wear loose, comfortable clothing.
Place pillows under your head and knees. Place your arms beside
you, on your stomach or out to the sides.
- TAKE A
FEW DEEP BREATHS. Relax your body and let your mind go
blank.
- TENSE
THE MUSCLES IN YOUR LEFT FOOT. Flex your toes and then
curl them. Now, let go. Release the muscles and stress.
Repeat with the right foot.
- FOLLOW
THIS TECHNIQUE FOR EACH PART OF YOUR BODY: calves, thighs,
buttocks, abdomen, chest, arms, hands, neck, shoulders and face.
Focus on one body part at a time and don't move to the next until you
feel completely relaxed. Since tension likes to take hold of
shoulders, you may have to concentrate on that area longer.
- LIE
STILL FOR 15 MINUTES AND BREATHE DEEPLY. When you're
finished, your body should feel warm and relaxed. Keep your mind
blank and focus on the energy flowing throughout your body. Get
up slowly and repeat often.
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