Don't Just Tell Me To Calm Down- Managing Stress & Anxiety

Monday can often set the tone for the entire week- I'm not off to a good start. I had a very strict schedule I had to stick to to make everything work this morning. It all went to hell. Battling freeway road construction during morning rush-hour is not fun. It gives me anxiety- you know how it is: traveling 70 mph on lanes that are super narrow and not ever straight and deviate from normal traffic patterns. And then are lined on the one side by walls of concrete that have been placed about 3 inches from the white line, while giant semi-trucks are in the other lane beside you and can't seem to manage to stay in their lane (yes, I understand that their lanes are narrow, too and that they are big rigs)- but stress. And massive anxiety. Tim's flight was super delayed... so that strict schedule... total bust. I had to haul it to get back home so I could get him to his much needed dentist appointment, but I wasn't able to get my kids to their stuff. Add to the picture kids who bickered and fought the entire drive- thankfully only 28 miles each way, but long enough to push all of my stress buttons. I don't manage stress well. And I struggle with anxiety problems as well. It's just a bad combination.

We all have these moments... where we start on level 1 and skyrocket to 100. So how do we manage it?

Did you know that women are twice as likely to struggle with anxiety? Which is often fed by stress. Not always, but often. According to the American Psychological Association, there are two kinds of stress: 1) acute stress and 2) chronic stress. Acute is the most common- it comes from the demands and pressures of life that surround us every day. Common symptoms of acute stress can be migraines or tension headaches, upset stomach or exacerbated existing disorders like GERD or IBS, elevated blood pressure, irritability or anger, and anxiety. Episodic acute stress often requires intervention. Fortunately it doesn't always have to be medication that treats it. The APA says that "lifestyle and personality issues are so ingrained and habitual that [we] see nothing wrong with the way we conduct [our] lives.

And then there is chronic stress. This kind of stress wears at you on a daily basis- even yearly basis. It wreaks havoc through long-term attrition- it chips away at us and what's at the core of us. This kind of stress is typically because of things like poverty or financial instability, dysfunctional family dynamics, marital struggles, health complications, jobs that we dislike, and grief. Individuals who suffer from chronic stress often give up because of a lack of relief in sight. Chronic stress can be created because of traumatic events, or painful experiences that we internalize. These experiences can affect our personalities in profound ways. Chronic stress is the most difficult kind to manage or treat and often involves major lifestyle changes, medical intervention, and behavioral treatment.

Did you know, according to Slate, that people in developed nations are 5x more likely to be diagnosed with clinical anxiety even though "we face fewer environmental threats than ever before"? Why is that?

• a decline in social interaction- actual physical interaction, not what we yield from social media.
• the accelerating pace of change in our lives- extreme hyperactivity by over-committing ourselves and always being on the go, technology, career development... the list goes on.  
• the massive amounts of data we consume each day- computers for work, 24 hours of news and social media... we never unplug.
• cultural expectations- we magnify our anxiety and stress because we are always trying to take on more and have everything, all while still being happy even though we are exhausted! 

College Candy says that an estimated 75-90% of doctor visits are because of stress-related complications with our bodies. So, what actually happens to our bodies when we are stressed or anxious?

With acute stress, our adrenal glands produce adrenaline and cortisol which can cause: accelerated heart rate, elevated blood pressure, dilated pupils, increased blood flow to muscles, and higher releases of glucose in our liver. 

Chronic stress can cause: elevated blood pressure, infertility, a weaker immune system, heart problems (abnormal heartbeat, heart attacks, and heart failure), and stomach and intestinal problems (irritable bowel syndrome and peptic ulcers).  

Fortunately medication doesn't always have to be the solution. What are some simple ways to reduce stress and anxiety?

• Laughter- this one is hard when you're strung out, but find a way to laugh. Children laugh an average 300x a day, while adults laugh an average of 15x. But laughter can lower two major stress hormones: adrenaline and cortisol.
• Roll with it (literally)- roll your feet over a rolling pin for 5 minutes to relieve tension. This simple technique triggers endorphins and happiness which induce an increase in brain chemicals.
• Work it out- incorporate exercise into your daily routine. This is a way to get the pituitary gland to release endorphins which ease anxiety.
• Eat well- leafy green veggies, almonds, and low-fat cottage cheese are great for this. They are rich in vitamin E and many Bs, magnesium and zinc.
• Remember to breathe- breathe deeply, being sure to inhale through your nose and exhaling through your mouth. This helps give your body adequate levels of oxygen which can slow heart rates. 
• Good support system- always have people you can go to to talk it through. This can be anyone from a friend to a counselor. Find someone you can count on and don't be afraid to talk it out.

Keep in mind that I am not a professional and that you should always consult a doctor. And yes, sometimes medication can be good addition to the list above. There is nothing to be ashamed of if you are treated with medication. Just be sure to understand your options and the risks involved. But keep in mind that sometimes the benefits of medicinal treatment can outweigh some of the risks. 

Here is a list of more foods than can help reduce stress:

The Remote Yogi also has good stress reducing yoga techniques you can try: