Jobs and Careers4 Easy Steps to Combat Stress
By Phil Wazny, NMD
Every person reacts differently to stress. What do you do during times of stress? Do you withdraw from social interaction? Do you turn to unhealthy vices like alcohol and food? Or do you have a variety of behavioral changes? What is consistent is that we all handle stress differently and it will manifest quite differently in each of our bodies. I'm going to offer some simple and practical suggestions to help you relieve your stress and keep your body as healthy as it can be.
Step 1. Identify How Your Stress Presents Itself
A recent study found that nearly 80% of the American population is struggling with stress as a direct result of the economic problems. This stress can manifest as physical symptoms. For instance, do you have:
Shortness of breath
Heart palpitations (heart racing)
Headaches
Chest pain
Upset stomach
Sleeping problems
Thoughts and behavior are also affected by stress. Have you felt:
Irritability
Depression
Worry
Sadness
Lack of focus
Forgetfulness
Overeating
Aside from the obvious physical changes with stress, it's sometimes difficult to recognize your own behavioral changes, especially when you're living in the middle of it. Are you exhibiting any of these physical or behavioral symptoms? Ask a friend or a loved one for honest but constructive advice about any recent changes they've noticed in you. Once you recognize your symptoms, start making positive changes that will help you FEEL better!
Step 2. Move Your Body
Nearly all specialties of medicine recognize the benefit of exercise. By increasing your activity by as little as an hour and a half a week, (that's only about 12 minutes a DAY!) you relieve a significant amount of your stress and improve your mood to better deal with the stress that remains. And don't always think that exercise has to be hitting the gym or running on the treadmill. Yoga, stretching, brisk walking, or playing a sport will melt stress from your body. It's true! Exercise increases the levels of certain chemicals in the brain that improve your frame of mind and outlook.
Step 3. Fuel Your Body
Nutrition is vital for you to have good body health. Your diet needs to be fortified with lean proteins (3-5 servings a day), fiber (3-5 servings a day), vegetables (3-5 servings a day), beans (1-2 servings a day) and healthy oils (daily). You should also avoid sugar, saturated fats, and overly processed carbohydrates - like white bread.
Supplements and Nutritional IV's are another way to get the basic nutrients your body needs that you just might not be getting enough of on a daily, weekly, or monthly basis.
Finally, don't underestimate the healing power of touch. Medical massage can be a wonderful way to calm tense muscles and release healthy hormones throughout the body.
Step 4. Feed Your Mind
It seems obvious that relaxing can relieve stress, but interestingly, I find many people have trouble relaxing! If the mind does not have proper time to rest and restore, stress can become a chronic problem. A good place to start is to acknowledge your current circumstances and take responsibility. This allows your mind to change the way it sees the world and begin to move forward.
Read positive and inspirational literature, which can also help you set small, but achievable goals. And lastly, don't give up! A consistently positive attitude, no matter how small the little victories, DO make a BIG difference.
Take these steps to feed and nurture your body while lifting your spirits! You CAN move toward stress resolution and prepare yourself for the better days that are sure to come.
(c) 2009- Integrative Health Care, PC
Would you like to use this article? You may as long as you include the following information along with the article: Phil Wazny, NMD is a naturopathic physician at Integrative Health Care, a "Results Based Natural Medicine" Clinic in Scottsdale, AZ. He created several dynamic programs designed to help patients gain strength while reducing their rate of debilitating conditions like cancer and heart disease. His areas of specialty are permanent weight loss, natural pediatrics, allergy solutions, hormone balancing and pain relief with prolotherapy and PRP therapy. He can be reached at http://www.integrativehealthcare.com and 480-657-0003.
By Phil Wazny, NMD
Every person reacts differently to stress. What do you do during times of stress? Do you withdraw from social interaction? Do you turn to unhealthy vices like alcohol and food? Or do you have a variety of behavioral changes? What is consistent is that we all handle stress differently and it will manifest quite differently in each of our bodies. I'm going to offer some simple and practical suggestions to help you relieve your stress and keep your body as healthy as it can be.
Step 1. Identify How Your Stress Presents Itself
A recent study found that nearly 80% of the American population is struggling with stress as a direct result of the economic problems. This stress can manifest as physical symptoms. For instance, do you have:
Shortness of breath
Heart palpitations (heart racing)
Headaches
Chest pain
Upset stomach
Sleeping problems
Thoughts and behavior are also affected by stress. Have you felt:
Irritability
Depression
Worry
Sadness
Lack of focus
Forgetfulness
Overeating
Aside from the obvious physical changes with stress, it's sometimes difficult to recognize your own behavioral changes, especially when you're living in the middle of it. Are you exhibiting any of these physical or behavioral symptoms? Ask a friend or a loved one for honest but constructive advice about any recent changes they've noticed in you. Once you recognize your symptoms, start making positive changes that will help you FEEL better!
Step 2. Move Your Body
Nearly all specialties of medicine recognize the benefit of exercise. By increasing your activity by as little as an hour and a half a week, (that's only about 12 minutes a DAY!) you relieve a significant amount of your stress and improve your mood to better deal with the stress that remains. And don't always think that exercise has to be hitting the gym or running on the treadmill. Yoga, stretching, brisk walking, or playing a sport will melt stress from your body. It's true! Exercise increases the levels of certain chemicals in the brain that improve your frame of mind and outlook.
Step 3. Fuel Your Body
Nutrition is vital for you to have good body health. Your diet needs to be fortified with lean proteins (3-5 servings a day), fiber (3-5 servings a day), vegetables (3-5 servings a day), beans (1-2 servings a day) and healthy oils (daily). You should also avoid sugar, saturated fats, and overly processed carbohydrates - like white bread.
Supplements and Nutritional IV's are another way to get the basic nutrients your body needs that you just might not be getting enough of on a daily, weekly, or monthly basis.
Finally, don't underestimate the healing power of touch. Medical massage can be a wonderful way to calm tense muscles and release healthy hormones throughout the body.
Step 4. Feed Your Mind
It seems obvious that relaxing can relieve stress, but interestingly, I find many people have trouble relaxing! If the mind does not have proper time to rest and restore, stress can become a chronic problem. A good place to start is to acknowledge your current circumstances and take responsibility. This allows your mind to change the way it sees the world and begin to move forward.
Read positive and inspirational literature, which can also help you set small, but achievable goals. And lastly, don't give up! A consistently positive attitude, no matter how small the little victories, DO make a BIG difference.
Take these steps to feed and nurture your body while lifting your spirits! You CAN move toward stress resolution and prepare yourself for the better days that are sure to come.
(c) 2009- Integrative Health Care, PC
Would you like to use this article? You may as long as you include the following information along with the article: Phil Wazny, NMD is a naturopathic physician at Integrative Health Care, a "Results Based Natural Medicine" Clinic in Scottsdale, AZ. He created several dynamic programs designed to help patients gain strength while reducing their rate of debilitating conditions like cancer and heart disease. His areas of specialty are permanent weight loss, natural pediatrics, allergy solutions, hormone balancing and pain relief with prolotherapy and PRP therapy. He can be reached at http://www.integrativehealthcare.com and 480-657-0003.
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