Physical Connection

We experience stress in response to a threat. The threat can be real, such as a near-miss car accident, or imagined, such as an intense fear that you will embarrass yourself when you give a toast at a wedding. When we are stressed, our body releases stress hormones such as coritsol, adrenaline, epinephrine, and norepinephrine into the blood stream. We tense up and brace ourselves. Our heart pounds and muscles stiffen. We may tremble or sweat. This physical response to stress is known as the "fight or flight" response.

The fight or flight response can help us get through a crisis. But, if we experience the fight or flight response repeatedly, for a long period, it can negatively impact our mental and physical health. Chronic, excessive stress has been associated with increased risk for numerous diseases and health problems, including

• alcohol and drug dependencies
• asthma, allergies, and skin diseases
• anxiety
• backaches
• cancer
• depressed immune system/increased likelihood of colds and infections
• depression and suicide
• headaches (migraines, too)
• heart disease/heart attack
• high blood pressure
• high cholesterol
• sleep disturbances
• stroke
• TMJ (temporomandibular joint) syndrome
• ulcers and digestive disorders

Fortunately, there are relaxation techniques you can use to offset the fight or flight response.

Deep Breathing

Deep breathing calms and relaxes your body. Slowly breathe in, filling your lungs as full as possible, and let your stomach relax and expand. Hold your breath for a few seconds then, slowly, exhale until your lungs feel empty. Repeat five to 10 times. Any time you feel yourself tensing in response to stress, try deep breathing.

Muscle Relaxation

Progressive muscular relaxation effectively relaxes tense muscles. First, tense a major muscle group in your body (face, shoulders, arms, chest, back, stomach, buttocks, legs, and feet) hold for a few seconds then release the tension. Feel the warmth as blood flow increases in that area. Choose a second muscle group and repeat the same process. Go through all of the muscle groups in your body from head to toes. The entire process takes only a few minutes and you can immediately feel and appreciate the relaxed feeling in your body.

Stretching

Gentle stretching can relax tense muscles. While sitting, tip your head slowly from side to side, then forward and back. Repeat several times. While sitting, stretch forward, letting your head and arms come forward, hold for 30 seconds, straighten up slowly, and repeat. While standing, reach as high as comfortable with both arms for 30 seconds; slowly lower arms to your side. Repeat several times. While standing slowly stretch to the side by letting one arm hang down and bending the other one over your head in the direction you are stretching. Repeat with the other side. While lying down stretch your legs out straight and at the same time reach arms over your head, hold 30 seconds. Repeat several times. You may wish to stretch other muscles in your body. Remember to stretch gently and slowly. To avoid injury, don't strain or bounce while stretching.

Getting Physical

Regular physical activity will condition and heal your body, increase your energy level, help control your weight, and reduce stress.

The new physical activity guideline by the Centers for Disease Control and Prevention and the American College of Sports Medicine is every U.S. adult should accumulate 30 minutes or more of moderate intensity physical activity on most, preferably all, days of the week.

You do not have to get all 30 minutes at once. You may prefer to get 15 minutes in the morning and 15 minutes at noon or in the evening. You can also break up your exercise into three 10-minute blocks.

An optimum aerobic exercise program will burn 200 to 300 calories per day or 1,000 to 2,000 calories a week. The following list gives calorie expenditures for specific exercises.

Source: U.S. Department of Health and Human Services. "Physical Activity and Health: A Report of the Surgeon General." 1996. 

Walking is the best overall exercise for most people. Walking doesn't require special equipment, facilities, or locations. Start with moderate walking, 20 to 30 minutes, three to five times per week and work up to walking 30 to 60 minutes, four to six or even seven times a week. You can increase your pace for added benefits.

If you have not been exercising or if you have serious health problems, get clearance from your doctor before starting any exercise program. Be sure to wear the appropriate safety gear (for example, a helmet when bicycling) when you are working out.

If you are looking for additional ways to reduce stress through exercise, consider the following:

• noncompetitive activities such as swimming
• easy- to moderate-intensity activities that cause little or no strain or pain such as water aerobics (make sure you stretch and warm up before exercising and cool down afterward)
• activities you can do outdoors, in quiet, pastoral settings, such as hiking or bicycling
• movement, dance, or yoga class
• gardening

If you tend to get bored with one activity, try cross-training. For example, swim laps on some days, jog or walk on others, bike or rollerblade on the weekends.

To extend the relaxing benefits of exercise, soak in a warm bath or hot tub after your work out. Treat yourself to a full body massage on occasion.

Anti-Anxiety Medications and Therapy

Approximately 23 million Americans (1 in 9) suffer from chronic anxiety disorders. They experience excessive, chronic worry over relationships, finances, health, or work, even when there are no immediate threats in those areas. Anxiety disorders can be effectively treated with talk therapy, medication, or a combination of both. If you believe that your stress is severe and persistent, and you are having trouble controlling it on your own, talk with your doctor. Your doctor may prescribe medication or refer you to a professional counselor who will assess your needs and help you cope and reduce excess stress. Continue to look for ways to better manage stress in your life, such as communicating effectively, eating nutritiously, and getting 30 minutes or more of physical activity every day. That way, you will be practicing powerful techniques to reduce and manage your stress load and your anxiety on your own.

Depression

Sometimes feeling over-stressed can be a symptom of depression. Other symptoms of depression include:

• feeling downhearted or blue
• change in appetite/weight gain or loss
• sleeping difficulties
• apathy/no longer excited about the things that used to bring you pleasure
• feeling tired, fatigued
• feeling guilty
• feeling worthless
• feeling hopelessness/despair
• thoughts of suicide

According to the American Psychiatric Association, 9.4 million Americans suffer from depression in any given six-month period. If you have experienced any persistent symptoms of depression for two weeks or longer, consult with your doctor. Depression is a highly treatable condition, so if it turns out that you are suffering from depression, your doctor will be able to suggest ways you can get relief.

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