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

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.