Don't Let Stress Control You

Stress especially chronic stress and highly stressful jobs can easily begin to control you - pressing down on you and wearing you down: physically... mentally... emotionally. Stress can affect your relationships, quality sleep, productivity, happiness, and overall health. So how do you control stress and keep it to a minimum. Learn these 12 stress kickin' habits, and take control of you and how you want to live.

The good news is, most of the damage done by stress can be reversed. If you experience chronic, long term stress, your very life will depend on what you do - heart disease is one major result from chronic stress. It's going to take daily effort on your part, but it's worth it.

If you're not able to tackle this on your own - I'm here to help, or seek professional help. Or, you may need to leave the stressful situation entirely. I speak from experience - 11 years of chronic stress left me internally tangled, stretched tight, and like a ticking time bomb. To take control, release everything, and get "me" back - took 2 1/2 years. So, let's do this together.

Top Causes of Stress

The top causes of stress are: job or job loss, relationships, marriage, divorce, money, debt, imprisonment, chronic illness, death of loved one, and moving especially to a new city.

Stress = Health Problems

Stress is highly destructive to your whole being - starting with your mind & emotions followed by your body. Common health problems that stress causes: frequent sickness, serious illness or disease especially heart disease, stroke, high blood pressure, anxiety, depression, teeth grinding, pressure, isolation, helplessness, frustration, addiction, lack of sleep, weight gain, and loss of self, etc.

#1: Recognize Stress Symptoms & the Source

1. Be aware the moment you feel stress.

Be self aware the moment you feel stress. Notice the changes you feel happening to your mental, emotional, and physical state. Take inventory of your symptoms. Now, answer these questions:

• Do you feel frustrated or agitated? Do you feel stressed or anxious? Do you feel on high alert?

• Do your muscles or areas in your body feel tense? Has your heart rate & blood pressure gone up?

#2: Keep Stress Under Control

1. Make small adjustments to keep stress minimized.

Just a couple small adjustments every day can help keep stress under control and minimized. Stay committed for the sake of your sanity and quality of life. If you're already experiencing long term chronic stress, you may want to see a doctor to get a little help at the beginning. Once you're more at ease, continue with these stress kicking habits.

However, taking prescription medication in most cases does your body more harm than good, and almost all medications are only a band-aide - not a cure. To heal, you need to do it the natural way.

2. Adopt stress kickin' habits to reduce stress levels.

To get your health back - you need to take action. Learning the habits below - you'll find they don't require a lot of time, there fairly easy to incorporate into your regular routine, and you'll love how most of them are enjoyable and relaxing. Choose at least 3 or 4 stress kickin' habits that work best for you. The key is - practice them every day even if you don't feel particularly stressed on that day.

If you'd like to assess where you are, feel free to see your doctor. He may give you insights to problems, or potential areas, that you need to address. My Dentist was the first to tell me I was in a high stress job just from my teeth - and that really SCARED me.

1. Take 1-3 day mini-retreats.

Take 3-4 mini-retreats/month - in your backyard, your community, or a few hours away. Just get away from your normal routine & responsibilities.

If you stay home - try a new restaurant or park. Do things you don't have time for like reading a book in the sunshine. If you have a favorite place, then go there for quiet time - including paddling or bicycling in nature.

At least 25% of your mini-retreats should be just for YOU, no kids or spouse. Sometimes you might want a mini-retreat with your best friend. And, pets are healing and therefore always welcome.

2a. Pick-me-up during the week - at work.

Where ever your job site is, including your home - DON'T skip your lunch hour. For 3 days/week, take a walk or bicycle for 30-35 minutes. Find an area with the least amount of noise & traffic. If you're near the beach or forest - being in nature is an added bonus. As you walk, focus on your senses (sight, smell, sound) - it helps the mind de-stress.

Now eat lunch. Next, breathe in/out slowly and deeply as you pray or meditate. Calm your mind. If you can't completely empty your mind then focus on your happy place. Refuse to think about things you need to do or who did a hurtful thing. Being thankful empties anything negative and helps to lift your mood.

You're finally ready to go back to work. Save one day/week for lunch with friends and one day to run errands. In addition, take a 10 minute break mid-morning and mid-afternoon. Do something that clears your mind like standing out on the balcony and "be" in your happy place, or maybe read a couple inspirational verses for strength & encouragement.

2b. Pick-me-up during the week - at home.

At least 3 days/week, set aside 30 minutes just for YOU in the evening - no interruptions from kids or spouse. Choose a favorite relaxing activity - a yoga stretch routine, a hot bubble bath with essential oils and favorite music, or reading a book curled up with your pet. Also, 1 day/week have a romantical date night with your loved one, at home or out.

3. See friends weekly.

Friends help reduce stress & keep you healthier in a few ways. Friends keep you from isolating which creates more stress, and provide you with a support system. Friends also make you laugh & feel wanted which lifts your mood and minimizes stress. See friends even if it's just for lunch.

While it's important to have alone time.... friends can make things better, especially fun group activities like backyard BBQ's, beach parties at night with a guitar playing friend, or having a spa day.

4. Minimize the problem.

Minimize the problem by doing 3 things. First, thank God or your higher power, or the universe for the problem. WHAT? That's absurd - yes it is, but give it an honest try anyway. Having a "thankful" heart minimizes stress created by the problem. When you shrink the problem by focusing on the big picture and what you do have, you remain in control.

Second, it's very important NOT to hold onto past problems or enlarge potential future problems. You can't change the past and stressing over it makes the problem get bigger, causing you more pain & problems. The same goes for potential future problems. Don't borrow from the future, we have enough troubles for today. Pray for strength & wisdom for a future event, but then leave it where it belongs.... in the future.

Third, if it's a bigger than average problem, seek the advice from your trusted circle of family/friends. And if it's big - seek the advice of an expert in the subject. Better yet, get to praying for the best advice. But don't allow the problem to consume you - there are always options and a way out.

6. Laughter is the best medicine.

Find ways to laugh every day. It's proven that laughter creates happy hormones which reduces stress. Things that make you laugh come from a variety of sources, like friends, pets & comedy clubs. To keep your life interesting, choose different options & venues to get your daily dose - and get your laugh on. Make Happy Hormones and Kids a Barrel of Laughs.

7. Therapy to relax your mind and reduce stress.

There are various therapies you can indulge in that are proven to relax the mind, helping you control stress levels. It's not the kind of therapy you sit with a therapist for an hour. This therapy is enjoyable. Combine 2 or 3 techniques for a triple WIN. Enjoy these relaxing, self-indulging, and stress releasing tricks. For more details about laughter, water, breathing, aromatherapy, and massage therapy techniques, read: Relax Your Mind or Go Cuckoo.

8. Hobbies & volunteering.

Not only do hobbies boost your happy hormones, they relax your mind and help you control stress. Hobby ideas: singing, playing an instrument, knitting, gardening, painting, crafts, antique restoration, outdoor activities, dancing, photography, and more. Volunteering is also a great way heal from stress.

9. Visit your happy place.

Make a list of the top 5 places fairly close to home that bring you joy. This place can involve physical activity or quiet meditation. Visit a different place each week for a 30-60 minute escape. It can be for your lunch hour during work. Get your happy groove on.

10. Stress damages your skin & gut microbiome.

Stress will cause your digestive system's good bacteria to die off. This causes poor digestion and absorption of food & nutrients your body needs. When your gut's good bacteria is not being replenished - your skin will age up to 7 times faster than normal. Who wants to look like their grandmother at age 40? (I mean no offense to grandmothers).

Lower stress and boost your gut's good bacteria. FYI: Most manufactured probiotics are a waste of money due to various factors. Eat fermented foods like sauerkraut, Fage yogurt (low sugar, great bacteria), onions, garlic, asparagus, bananas, and more to replenish the good bacteria.

11. Prayer & Meditation is good therapy.

If you make prayer & meditation a part of your daily life - it's a powerful tool especially when used before your day starts. It has several health benefits: mental strength & peace to control stress when it occurs, and the confidence & knowledge to be prepared to handle stress in a positive way. Prayer & meditation also work immediately after a stress incident or stressful day. Don't forget, you want to focus on today - not yesterday or tomorrow - for maximum benefit.

Take Control

• Decide to take control of your own happiness & health - don't let stress control you, restrict you, stifle you, and wear you down.

• Start with 2 or 3 habits and do them for a month - after that, they'll become a habit and part of your normal routine. The 12 stress kickin' habits are fairly easy to do, don't require a lot of time, and some are just awesome.

• Make the choice: - be strong, positive focused, calm, thankful, happy, healthy, freer, confident, and more adventurous.

• Don't skip on mini-retreats or vacations.

• Don't procrastinate - start today.

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