u003cpu003eHave you ever noticed how some people are always extremely stressed out, even though they may have 1/2 of your workload, twice your money, and triple your free time? Or maybe you're the stressed out one. You see, stress has less to do with what's happening to us and more to do with how we deal with it. Blaming circumstances for your stress level (or anything for that matter) is a great way to leave yourself with zero hope.u003c/pu003enu003cpu003eLook, we all should know by now that stress is extremely unhealthy. If not, you are about 2,360 years behind. The book of Proverbs states, u0022a broken spirit drieth the bones.u0022 That's metaphorical you say. Really? Well, I guess it's just coincidence that oxidative stress has been shown to deplete bone mass. By the way, that line in Proverbs is preceded by u0022laughter doeth good like a medicine,u0022 which has also been scientifically proven to be true.u003c/pu003e
u003cpu003eStress increases cortisol (the stress hormone) and epinephrine (adrenaline). These work together to shut down digestion, increase the heart rate, and constrict your blood vessels. This is great for a moment of extreme need, and has been termed the u0022flight or fightu0022 response. No, this wasn't developed over years of evolution and fighting saber tooth tigers as some sort of half-man half-monkey being. It was designed for our survival by our creator from day one (or should I say day 6). Here's the problem. We abuse this emergency mode by elevating little things to the level of life or death situations - often the result of poor priorities or perspectives.u003c/pu003enu003cpu003eChronic stress increases cortisol, a catabolic hormone. (catabolic means u0022to break down.u0022) Cortisol breaks down muscle mass and increases fat, specifically visceral fat. You see, there are 3 kinds of fat: subcutaneous - the u0022under the skinu0022 fat, intramuscular - the u0022between your muscles fat,u0022 and visceral fat - the u0022among your vital organs fat.u0022 You've probably heard of the u0022pearu0022 shape being safer than the u0022appleu0022 shape. This is due to the visceral fat that accumulates in the midsection. Although neither is attractive, the fat on your hips isn't as deadly as the fat on your stomach. And this fat on your stomach is often increased by stress.u003c/pu003enu003cpu003eStress also affects your sleep, and the lack of sleep snowballs into increasing hormones that stimulate appetite. It can become a vicious cycle of dangerous weight gain. Of course, as this isn't the only health problem caused by stress, it's important to try and remove any chronic stress from your life.u003c/pu003enu003cpu003eOk, so you are convinced it's a problem that needs to be solved, and now. So how can you solve it?u003c/pu003enu003cpu003eu003cstrongu003eAvoid sources of unnecessary stress:u003c/strongu003eu003c/pu003enu003culu003enu003cliu003eu003cstrongu003ePoor time management - u003c/strongu003eInstead of flying by the seat of your pants, keep a calendar and a schedule. Color code what you do by category or importance. Don't give yourself too much time to finish tasks that don't take long. By the same token, don't give yourself too little time to finish difficult tasks. Keep it realistic, but by all means, write it down.u003c/liu003enu003cliu003eu003cstrongu003eLack of sleep u003c/strongu003e- The negative impact of the lack of sleep is a topic that could take a small book to cover. Don't expect to shed stress if you are shedding sleep.u003c/liu003enu003cliu003eu003cstrongu003eCaffeine, refined sugar, u0026amp; stuffing yourself - u003c/strongu003eCaffeine activates u0022flight or fightu0022 mode directly. Refined sugar puts your blood sugar on a roller coaster and increases irritability. Stuff yourself and it's tough to deal with anything but a coma.u003c/liu003enu003cliu003eu003cstrongu003eOther high-stress people - u003c/strongu003eMany of these you can simply stay away from. But if it's a spouse, parent, or child, try setting up some conditions by saying, u0022I'd love to spend time with you, but I just can't do it when you are creating so much stress. It's not healthy for either of us or our relationship. Let me know when would be a better time, or how I can help you be more positive.u0022u003c/liu003enu003cliu003eu003cstrongu003eFailing to forgive u003c/strongu003e- The person who wronged may feel bad, but it won't hurt them near as much as you're hurting yourself by not letting it go.u003c/liu003enu003cliu003eu003cstrongu003eThe inability to say no - u003c/strongu003ePlain and simple: if you say yes to every request that is made of you, the chances of you not getting stressed out are very slim.u003c/liu003enu003cliu003eu003cstrongu003eProcrastination - u003c/strongu003eThis is sure to create stress and unfortunately often accommodates the good, low-stress trait of optimism. It's the u0022everything's all right, there's plenty of timeu0022 syndrome. That's when optimism backfires.u003c/liu003enu003cliu003eu003cstrongu003ePerfectionism - u003c/strongu003eYou have to focus on progress and excellence instead of perfection. u0022No one is perfect, no not one.u0022 To demand perfection from yourself or others is to set yourself up for stress.u003c/liu003enu003c/ulu003enu003cpu003eu003cstrongu003eAdopt stress-lowering habits and attitudes:u003c/strongu003eu003c/pu003enu003culu003enu003cliu003eu003cstrongu003eOptimism - u003c/strongu003eFind out who you are, where you came from, what you are doing, where you are going, how you are going to get there, and why. Then keep reminding yourself. If you never forget it, it should keep you humble, grateful, purposeful, and positive.u003c/liu003enu003cliu003eu003cstrongu003eOwnership - u003c/strongu003eStudies show that people with a internal u0022locus of controlu0022 (meaning that they believe they u0022happen to thingsu0022 and can influence their fate) handle stress much better than those with a external u0022locus of controlu0022 (or those that believe u0022things just happenu0022 to them and that they cannot influence their fate).u003c/liu003enu003cliu003eu003cstrongu003eLaughter - u003c/strongu003eAfter President Reagan got shot, he joked with his surgeons, u0022I hope ya'll aren't democrats!u0022 His ability to positively respond in stressful situations was no doubt what got him to the Presidency in the first place.u003c/liu003enu003cliu003eu003cstrongu003eExercise -u003c/strongu003e It can be difficult to change your attitude simply through by mental means. So it helps to start with physical action. Movement is powerful! Studies show that when you exercise, your mood improves, energy levels increase, and stress goes down as a direct result. I see this everyday, and would invite anyone to try to prove me wrong here! :) If you need help with a convenient structure and accountability, contact me.u003c/liu003enu003cliu003eu003cstrongu003eNutritionu003c/strongu003e - Your mind runs on the fuel obtained through your diet, just like your body. In fact, death is determined by the lack of brain activity, not u0022body activity!u0022 So keep your mind healthy and reduce your stress by eating right. If you need help, contact me.u003c/liu003enu003cliu003eu003cstrongu003ePerspectiveu003c/strongu003e - I like the old truth, u0022this too shall pass.u0022 Most of the things we stress out about are temporary. Even with the events that aren't temporary, their impact on us often is. Find comfort in that.u003c/liu003enu003cliu003eu003cstrongu003eAcceptance - ... u003c/strongu003eOf the things you cannot change. An old saying goes, u0022which of you by worrying can add one cubit to his stature?u0022 The point is, don't obsess over the things you can't control.u003c/liu003enu003cliu003eu003cstrongu003eFaith - u0022u003c/strongu003eBe still and know that I am God.u0022 Whether you agree or disagree, it doesn't change the fact that u0022everything works together for good for them that love God and are called according to His purpose.u0022 That is very much a calming and stress-reducing thought.u003c/liu003enu003c/ulu003enu003cpu003eFinally, realize that stress does not happen to you. Stress is YOUR RESPONSE to what's happening and many times YOUR CREATION regardless of what's happening or even not happening.u003c/pu003e
Thomas C. Jensen is an exercise physiologist, nutritionist, and a nationally certified personal trainer through both the National Strength and Conditioning Association and the National Academy of Sports Medicine. He is a summa cum laude graduate of Harding University and a member of the Alpha Chi National Honor Society. As a wellness speaker and franchisor, he has shared his expertise in health and fitness with diverse audiences. He has been professionally training and consulting clients of all ages and backgrounds, for both health and human performance, for over 20 years. In March of 2004, he launched Elect Wellness, a thriving home-delivered personal training and nutrition coaching company, which has since expanded into an effective franchise system.
