Managing Your Stress

 

Manage Your Stress

 There’s no question the past several months has been stressful; that might even be the understatement of the year.

 While short-term stress is a key ingredient for growth and success, when it’s persistent and long-lasting, stress can be an absolute bear, adversely affecting every possible corner of deep health, negatively impacting your mood, bodily functions and overall wellness.

 According to recent Harris Poll findings regarding U.S. adults’ perceptions of the current health crisis, more than two in five (41%) of Americans say they are most concerned  about experiencing increased anxiety -- even more so than not being able to pay their bills (33%), reduced job salary/work hours (26%) or losing their job/not being able to get a new job (22%).

 More than 2 in 3 Americans (68%) say they feel like everything is out of their control right now, and more than half (56%) say they are balancing more now than ever before during the current pandemic.

 In short, we are collectively under a lot of stress, and as it relates to our current landscape, chronic stress can weaken the immune system, making you more susceptible to getting sick, and when you do, making symptoms worse and longer lasting.

 Simply put, the more stressed you are, the more likely you are to get sick -- really sick.

 It’s not all bad news. In fact, there’s some really good news: There are ways to manage stress. Here are some of our top strategies for managing stressful thoughts (and promoting a healthy response to stress):

·         Deep, mindful breathing, such as box breathing; simply taking six deep breaths can be enough to lower stress hormones and promote feelings of relaxation

·         Daily prayer

·         Practicing gratitude

·         Meditation for 10 - 30 minutes a day (Not sure where to start? Try the app Headspace.)

·         Spending time outdoors (One of our favorite ways is forest bathing, which is a Japanese practice that involves taking a leisurely walk outdoors in nature.)

·         Grounding, or earthling, which entails walking outside barefoot, connected to the Earth’s surface

·         Exercise, particularly parasympathetic-dominant activities like yoga

·         Hot and cold therapy, such as sauna bathing and cold/contrast showers

·         Connecting with your social support network

·         Singing, dancing, humming and chanting, which can all activate the vagus nerve and the body’s “rest and relaxation” response

 Those strategies can go a long way to helping ground you (physically, mentally and spiritually) while also helping manage stressful thoughts and feelings of anxiousness.

 And let’s face it, those thoughts and feelings are on virtually everyone’s menu right now, making now, more than ever, a time when we need to implement all the tips, tricks and stress-relieving tactics we can to help promote better choices and an overall healthier, more balanced mind, body and spirit.

 Remember, we are in this together.

"More smiling, less worrying.  More compassion, less judgment.  More blessed less stressed.  More love, less hate." - Roy T. Bennett

Honest IS The Best Policy

 If honesty did not exist, we would have to invent it as the best means to happiness and riches. In all the affairs of life there is no twilight zone of honesty. Things are either right or they are wrong - they are black or they are white.

"Show me the businessman or institutions not guided by service, honesty, and sentiment; by the idea, "he profits most who serves best", and I will show you a man or an outfit that is dead or dying." So advised B. F. Harris. Hope for gain by dishonest means is the beginning of loss.

When approaching a problem, we should strip ourselves of preconceived opinions and prejudice. Doing this enables us to assemble and learn the facts of the situation, make the decision which seems to us to be the most honest, and then stick with it.

Most business problems require common sense instead of legal reference. Problems require honesty and good judgment rather than references to the courts. If this were practiced more in today's business, our courtrooms would not be so crowed and much more business could be transacted for everyone's benefit.

Sir Walter Raleigh said, "It would be an unspeakable advantage, both to the public and private, if men would consider that great truth, that no man is wise or safe, but he that is honest." Those who live by honesty can be sure that there is one less fraud in the world.

It is probable harder to be honest with ourselves than it is to be honest with other people, but honesty is an individual thing and requires that we be honest - especially with ourselves. There are certain requisites for wise and honest living. We must build on hope, not on fear; on justice, not on injustice; on public tranquility, not on violence. We must weave a social fabric in which the most important strands are a devotion to truth and a commitment to doing the right things. There are the essential ingredients of honesty and the good life. The are the necessary conditions for the achievement of freedom and human progress throughout the entire world.

How Stress Is Affecting Your Body

With the frenzied pace of today's society, almost everyone is waging an unrelenting battle with emotional stress. As a result, maintaining a high level of anxiety is considered "normal" - and those who work the most hours, engage in the greatest number of activities and function on the least amount of sleep are revered. What's wrong with this picture? A lot! Anxiety not only destroys your peace of mind, but it may also wreak havoc on your physical well being.

As a prevention, I strongly urge patients to consider the long-term toll stress exacts on their bodies and minds.

The Stress/Spine Connection

Everyday, chiropractors help patients whose spines reveal the physical ramification of stress. We understand that the body and mind function in concert, rather than in isolation. Consequently, emotional stress may profoundly influence an individual's physical well being. Specifically, stress may lead to a condition called vertebral subluxation. These are regions in the spine where movement is restricted or bones (vertebrae) are out of alignment. Scientific studies indicate that this disorder can spur a plethora of ailments, including headache, back pain and ear infection.

Chiropractors use a holistic approach to combat the effects of stress on the spine. This unique program incorporates nutrition, stress reduction and specialized exercise instruction to correct and maintain the subluxations. There are safe and effective maneuvers called adjustments.

"Never be so busy as not to think of others."

Causes of Fatigue and Sleeplessness & Fixes

   

Fatigue Cause No. 1: Not Enough Sleep

It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.

Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and televisions from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

Fatigue Cause No. 2: Sleep Apnea

Some people think they're sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed. Your doctor may order a sleep study to check for this.

Fix: Lose weight if you're overweight, quit smoking, and you may need a CPAP device to help keep your airway passages open while you sleep.

Fatigue Cause No. 3: Not Enough Fuel

Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat small meals and snacks throughout the day for sustained energy.

Fatigue Cause No. 4: Anemia

Anemia is one of the leading causes of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.

Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

Fatigue Cause No. 5: Depression

You may think of depression as an emotional disorder, but it contributes to many physical symptoms, as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and "down" for more than a few weeks, see your doctor.

Fix: Depression responds well to talk therapy and/or medication.

Fatigue Cause No. 6: Hypothyroidism

The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is under active and the metabolism functions too slowly, you may feel sluggish and put on weight.

Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

Fatigue Cause No. 7: Caffeine Overload

Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and nervousness. And research indicates too much actually causes fatigue in some people.

Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.

Fatigue Cause No. 8: Hidden UTI

If you've ever had a urinary tract infection (UTI), you're probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.

Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

Fatigue Cause No. 9: Diabetes

In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body's cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.

Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.

Fatigue Cause No. 10: Dehydration

Your fatigue can be a sign of dehydration. Whether you're working out or working a desk job, your body needs water to work well and keep cool. If you're thirsty, you're already dehydrated.

Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout, and afterward drink another two cups.

Fatigue Cause No. 11: Heart Disease

When fatigue strikes during everyday activities, such as cleaning the house or weeding the yard, it can be a sign that your heart is no longer up to the job. If you notice it's becoming increasingly difficult to finish tasks that were once easy, talk to your doctor about heart disease.

Fix: Lifestyle changes, medication, and therapeutic procedures can get heart disease under control and restore your energy.

Fatigue Cause No. 12: Shift Work Sleep Disorder

Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.

Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.

Fatigue Cause No. 13: Food Allergies

Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you're eating -- not enough to cause itching or hives, just enough to make you tired.

Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.

Fatigue Cause No. 14: CFS and Fibromyalgia

If your fatigue lasts more than six months and is so severe that you can't manage your daily activities, chronic fatigue syndrome or fibromyalgia are a possibility. Both can have various symptoms, but persistent, unexplained exhaustion is a main one.

Fix: While there's no quick fix for CFS or fibromyalgia, patients often benefit from changing their daily schedule, learning better sleep habits, and starting a gentle exercise program.

Fast Fix for Mild Fatigue

If you have mild fatigue that isn't linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.

Depression

About 80% of the population will experience some bout of depression within their lifetime, making it crucial we understand how to manage and cope with it both for ourselves and for recognizing the signs in others.  Of course, only trained professionals can make an official diagnosis and provide treatment for the root cause of the condition, but being aware of these symptoms and understanding how to manage them is the first step in helping ourselves and/or others to get the help they need.

First, if you are someone who struggles with depression it is essential that you familiarize yourself with your own red flags. Not taking care of yourself, stress, sadness, guilt, lack of interest, and social isolation are a few common ones. In order to successfully cope with depression and decrease the likelihood of symptoms re-emerging, it is essential that you take time to care for yourself each day. This should be part of your regular routine, even if it’s just taking 5 minutes to breathe or keeping a mood journal to better assess your emotions. Make sure you are taking time to re-fuel your tank and keeping yourself balanced while managing stress.

Second, exercise regularly. Whether it be through walking, yoga, running, or taking your favorite spin class. Exercise regulates hormones for stress, sleep, and hunger and works to keep your body balanced.  By making this part of your self-care routine you not only enhance the mind-body connection, but you help to keep several regulatory systems in check. Some studies have even shown moderate to high intensity cardiovascular exercise for 45 minutes 4-5x/week to have the same effect as medication on improving mood and symptoms of depression overall. Our bodies crave movement, please listen to them!

Third, focus on giving your body whole, natural foods and lean protein sources to ensure you’re giving it the proper fuel it needs.  If we feed our bodies junk, we are going to feel like junk. If we feed our bodies well, we are going to feel well. Depression can actually increase inflammation within our bodies and chronic inflammation, likewise, can create symptoms similar to depression. The better we are at focusing on increasing essential nutrients  and hydrating with water, the more successful we’ll be in managing our overall health in the long run. Do not rely on caffeine or other substances not prescribed by a physician to help cope. Although they may temporarily improve your feelings, they end up wreaking havoc on your regulatory systems in the long run. If you’re feeling anxious or experiencing sleeplessness and restlessness, try and avoid caffeine containing products as this can exacerbate your symptoms and increase gas and bloating. Likewise, if you are feeling down, try to avoid alcohol as it can impede judgement, increase feelings of guilt, and negatively impact your sleep quality. If you feel the need to rely on substances to help get through the day, consider this as one of your red flags and a major signal to take a break to distress and/or seek help form a mental health professional.

Lastly, talk with someone. Whether it be a friend, family member, or mental health professional, it is essential to have positive support structures in our lives.  Keeping a good social circle both in good times and bad, improves our well being as a whole and gives us a sense of purpose. Maintain and fuel positive connection sources in your life, and try to weed out the negative ones. We are only as good as the company we keep, and it’s important to have people we love, rely on, and trust. Talking things out with either a friend or a mental health professional can help to change our thought patterns and gain positive insights or perspective. Remember that you’re not alone. At the end of the day, we’re all human and it’s okay to ask for help!

Be self aware, exercise regularly to give your hormones and mood a boost, fuel your body with whole, natural foods and surround yourself with good people. Coping with depression looks different to each person, and the tips above will help to point your body chemistry and mindset in the right direction.  Don’t hesitate to schedule appointment with a mental health provider or your physician if you feel you need it. You’re important!

Note: Common symptoms of depression include general lack of interest or pleasure, frequently feeling down or sad, weight loss/gain, changes in appetite, too much and/or too little sleep, sense of hopelessness, fatigue, irritability, feelings of guilt, increasing anxiety, feelings of dread, mood swings, inability to concentrate, and sometimes suicidal idealization.

"Our generation has had no Great War, no Great Depression. Our war is spiritual. Our depression is our lives." -Palahniuk

PROBLEMS

Problems - what are they? Where do they come from, what causes them? How are you best able to cope with problems and why do they seem to pick on you?

The world is full of problems, however, all do not victimize you. Everyone has his or her problems. Some are imaginary, some are real. It's how you live with them that counts. As you think, so you are. As you continue to think, so you will become. So you doubt this? Well, think it over, and cautiously watch your step.

Some people make mountains out of minor issues,. Some laugh at the things that assail them. It is all in the state of mind. Do you believe this? Well, let us see. Are you becoming deeper and deeper in debt? Do yo spend less? Do you set a goal and not go beyond it? You can do anything you make up you mind to do.

Is your task difficult or hard to accomplish? Take the first step and keep on keeping on. As you sow, you reap. As you do unto others, they will tend to do unto you. That is human nature, and it often creates problems hard to overcome.

You may say your problem is ill health. You are sick of being sick, and whatever you do seems to react adversely for you. You take medicines to gain relief, but the side effects take over that are often worse than the original complaint. What can you do about that?

Change your approach. Medicines only add to the fire of insecurity. Try Chiropractic and give it a fair trial.

We doctors of Chiropractic have a different approach. No medicine, no pain killers, no surgery except in emergencies which do create adverse problems. Thus, use judgment. With Chiropractic, spinal adjustments are made by the skillful hands of the chiropractor. With this done normal nerve energy is released, function is restored, and the symptoms disappear, thus adding life to years and years to life with ability to meet its problems, fears, and worries.

"He who fears he will suffer, already suffers because he fears."

-Michel De Montaigne

Living With PTSD

The following are a few suggestions from Veterans who were involved in combat in the Vietnam War.

1. GIVE ME SPACE when I need to be alone - don't overwhelm me with questions. I'll come and talk to you when I'm ready.

2. Get away from me if I am out of control, threatening or violent.

3. Be patient with me, especially when I'm irritable.

4. Don't personalize my behavior when I explode or get quiet.

5. Learn and rehearse a time-out process.

6. Don't patronize me or tell me what to do. Treat me with respect and include me in conversations and decision making.

7. Don't pity me.

8. Don't say, "I understand", when there are some things you cannot understand.

9. Realize that I have unpredictable highs and lows -- Good and bad days.

10. Anticipate my anniversary dates - recognize that these could be tough times.

11. I'd like to share my traumatic experiences with you but I fear overwhelming you and losing you.

12. I want to be close to you and share my feelings, but I'm afraid to ... and sometimes I don't know how to express my emotions.

13. I also fear your judgment.

14. Know that I still love and care about you, even if I act like a jerk sometimes.

15. Don't ask me to go to crowded or noisy places because I'm uncomfortable in those settings.

Something To Say

Have you ever been introduced to someone and then endured what seemed to be an endless pause trying to find something to say?

Some people are never at a loss to have something to say, even if it is no more inspiring than talking about the weather. However, you want to be different. You would like to appear to be brilliant, to make some constructive remark, some quaint observation, something witty; but nothing come to mind. You are as dull and speechless as a clam. What shall you do to overcome this hurdle?

Well, perhaps the other person feels equally ill at ease, so ask a question, any sort of question, anything to get started such as, "what was your name again or I didn't quite understand?  or How do you spell it?"

If it happens to be Jones or Smith, that to might be embarrassing; but you can laugh and remark, "Well, I ought to remember that but there is a strange thing about names. They can be spelled differently and they usually apply to occupations, or towns or something unique. Do you know the origin of your name?"

This may break down the barrier about something to say. Thane again the question of health may somehow be woven into the conversation and that can become an endless topic. People do like to talk about their aches and pains, or their recent operations, or even symptoms which give them something to say and they generally like to share it.

Health problems are much like the news, the more tragic it is the more attention it gets. The news seems to stress crime, murder, and other conflicts rather than peace, happiness goodwill, and things uplifting.

When it comes to the health equation, cancer heart attacks, and killer diseases are played up. Much space is given to surgery heart transplants, and other operations that make the headlines; all the while little is said about Chiropractic and its mode of restoring health without drugs where other methods have failed.

The great thing about Chiropractic is its different approach. Chiropractors give little concern about naming or treating diseases. They seek the spinal cause of the trouble and ways and means of eliminating the cause.

Do you ask what relations ship there is between the spine and health problems? There is a very outstanding relationship. The spine is not only the strength and support of the body but it is the distributing center of the entire nervous system that animates the body and directs and controls all bodily functions.