Heart Talk
Managing Stress
What
exactly is stress?
Stress
is a state of tension that arises when you experience demands from your
environment or from inside yourself. Stress can be a real OR perceived threat.
The
truth is: Stress Happens!!
It is important
to note that: stress is a normal part of life, especially when going through
life changes.
There are so many causes of stress: these include,
but are not limited to:
·
Childhood
·
Adolescence
·
Young adult
·
Marriage
·
Parenthood
·
Work
·
Finances
·
Relationships
·
Middle age
·
Aging
·
Injury
·
Moving
·
Death of a loved one
·
Divorce
·
Retirement
·
Pregnancy
·
Beginning or ending formal schooling
What happens to our bodies when we are stressed?
•
When presented
with a threatening situation it is our most basic survival instinct to either:
engage in a fight or run for our lives…….
•
This is what is
known as the “fight or flight” response
•
The body releases
chemicals (hormones) to facilitate the body’s response; Adrenaline and Cortisol
are released, providing bursts of energy
•
The heart beats
faster
•
Breath rate and
blood pressure increase
•
Sugar is released
into the bloodstream
•
Hearing and sight
are enhanced
•
Digestive system
and urine production slow to divert blood to more critical areas, such as the
brain and muscles
Unfortunately,
This response is rarely necessary and has
some side effects that deteriorate our health; which over time can result in:
•
Recurrent Headaches
• Asthma
• Hypertension
• Ulcers
• Low back pain
• Heart disease
• Stroke
• Recurrent Upper respiratory tract infections
(catarrh)
• Difficulty thinking clearly
• Depression
• Anxiety
• Drug abuse
• Mental illness
• Higher risk for suicide
What
can we do to prevent this?
When faced with potentially
stressful situations, we must learn to accept the inevitable and protect ourselves
from the physical effects of stress. It is
important to note that: many stressors can be avoided.
·
Do you have to buy
that human hair, or the handbag or latest lace that your friends are wearing?
·
Does it really
matter that a car cut in front of you in traffic?
·
I can go on and
on…..
·
When you think
about stress as something that can affect your health, it may encourage you to take
drastic measures.
·
Many are
questioning whether “having it all” is worth the effort.
Could you simplify your life?
The truth is: You can’t avoid life. Life is filled with
unpredictable ups and downs that will inevitably promote stress.
One suggestion is to change your interpretation
of the situation;
·
You are driving on
a busy highway and someone cuts right in front of you then slows down.
·
Most of us would yell “IDIOT!” at the top of our
lungs.
·
We
would be irritated and likely have negative thoughts about the driver.
·
Do you know you
have just initiated the “Flight or Flight” response?
·
Your heart is
beating faster, sugar is filling your veins and in the next several hours your
immune system will function a little less efficiently
·
You are making
yourself ill, without even knowing it!!
Let’s look at the
situation another way:
·
If you said: “That person must not have been paying attention,
we all make mistakes.” “I’ll be okay when I can pass, but
it is no big deal.”
·
Then you are
stopping the stress response before it even starts!!!!!
·
Tell yourself that
it may not be a bad thing that this is happening right now.
·
At the very least
you can learn something from the experience that can help you or others.
To manage
stress, it is important to:
Accept the inevitable: You can prepare yourself for potentially
stressful events ahead of time. E.g : If you know you have to give a
presentation at work or to a crowd, you may practice with a spouse, with friends,
or even in front of a mirror. This can reduce or even eliminate the stress
response from the actual event.
Protect Yourself: Whether it is a stressor that you can change
or one you cannot it important that you practice techniques that prevent the
stress response from taking over your body.
Techniques
to prevent stress include:
·
Exercise: Exercise
boosts “feel good chemicals” in the body called endorphins, which can put you
in a better mood and give you more energy. It also reduces anger and improves
mental alertness.
·
Deep
Breathing: Breath in deeply and slowly.
o
Focus on the air moving in your nose,
down your neck into your chest and feel your abdomen push out.
o
Hold your breath for a few seconds.
o
Now
exhale slowly.
o
First feel your abdomen contract in
towards your spine, then feel the air move through the chest, up the neck, and
through your mouth.
o
Visualize stress leaving your body
·
Meditation: Close
your eyes and mentally follow the air in and out of your body. As you exhale
mentally repeat a soothing word like “Peace”.
·
Do this for 5 to 30 minutes
·
Stretching: Several
stretches can be done at your desk in the office.
o
Tilt head to the left and hold.
o
Tilt head to right and hold.
o
Reach arms over the head and interlace
fingers.
·
Laugh: as they say “laughter is the best medicine”. So, find
ways to add laughter in your life.
o Buy tapes of comedians you like and listen to them
whenever you need a boost.
o Read joke books or funny books.
o Watch your favorite comedy on television.
o Buy movies that are sure to make you laugh.
o Don’t take yourself too seriously, life is too
short.
Most importantly, to avoid stress, let us remember
the serenity prayer:
God grant me
the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
DR
M.O Adanijo
The Nigerian police on Saturday raided the house of former Wimbledon and England striker, John Fashanu where an illegal gun was found and five other questionable international passports. Fashanu after the raid was taken to the Police Station to answer questions. He was interrogated for 6 hours, before he was finally released, but not after the police detained his 2014 edition black land cruiser jeep as surety. Fashanu is to return there this morning, but he has been accusing his estranged wife, Abigail, mother of Adaeze Yobo of being behind the raid asking her to move on
