Stressing the importance of de-stressing
Do you find yourself waking up at night worrying about finances, relationships, your family’s safety and health or politics? Are you often upset at work or as you’re driving? Feeling conflict with relatives and co-workers?
You’re not alone. A new poll from the American Psychological Association reveals that Americans’ anxiety levels are increasing every year — with millennials (born between 1981 and 1996) being the most worried group, especially about money; and baby boomers (born 1948 to 1964) experiencing a seven-point jump in their anxiety level this year. Overall, when asked to compare their current anxiety with that of the previous year, 57 per cent of women 18 to 49 said that they were more anxious, as were 38 percent of men the same age. So ...
Breathe. Slowly. Exhale. Slowly. We’re going to talk about your stress responses, and we don’t want the discussion to irk you. It’s important to admit to the tension. To identify when it derails you. To find ways to ease it. Breathe.
Unrelieved stress increases unhappiness and ages your arteries, destroys connections in your brain and damages your immune system. Job-related stress costs U.S. industries $300 billion annually, according to the American Stress Institute!
Where to start: Change your physical and emotional responses so that you don’t get caught up in a feedback loop of ever-increasing discomfort. This calls for becoming aware of how you respond physically to stress (“My breathing gets shorter.” “I clench my teeth.” “I raise my voice.”) then working to change that. For example, when exhaling, become aware of your anxious thoughts and let them float away. Focus on relaxing your jaw muscles, and you’ll stop clenching your teeth. That, in turn, will defuse your internal hormonal stress response and cool your level of distress.
What works: Mindful meditation — just 10 minutes a day in the morning or at night — can reset your internal tension regulation so that potentially upsetting thoughts or events roll off your back. We also advocate cognitive behavioural therapy to learn new ways of responding to stressors and medical care to determine if temporary use of antianxiety medication is needed.
Act to reclaim your sense that you can influence your environment. That can come from volunteering in a community project that helps others with financial challenges; spending time at your child’s school; working in a community garden; or just reaching out to a neighbour who you know needs help with handling daily tasks.
In the APA poll, 56 per cent of folks felt somewhat or extremely anxious about the impact of politics on daily life. And 87 per cent strongly or somewhat agree that gun violence was a public health threat. You can write letters, join protests, run for office. “Do, don’t stew” can become your motto.
Make a plan: Write down three organizations doing activities that you would like to participate in. Give them a call or research online to find out what volunteer opportunities they offer. Visit their offices or join in an activity to see if that’s for you. Write out action steps.
Use physical activity to increase your body’s resilience so that you feel more capable of handling whatever comes your way. When your body functions from strength, the feeling of confidence it gives you is a huge benefit. As a bonus, aerobic and strengthbuilding exercises dispel stress hormones and muscle tension, promote restful sleep and protect you from stress-related health problems such as diabetes and weight-related joint damage.
Get stronger. Dr. Oz offers this five-step plan from fitness trainer Todd Durkin: choose the right weights; know how many reps to do; if it hurts, don’t do it/if you’re tired, fight through it; work your muscles in the right order; and determine how often you should train. Print out the Beginner’s Guide to Getting Strong onesheet at Doctoroz.com (https://s.doctoroz.com/GettingStrongOneSheet.jpg).
Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune in to “The Dr. Oz Show” or visit www.sharecare.com.