Stress, anxiety and depression
We tend to try and solve our health and energy drawbacks by changing our
external environment. We try and take pills, supplements in the form of shakes,
energy drinks or vitamins.
Yet, if we were to look within us we would notice that probably the #1 cause
for anxiety, irritable or low self esteem, depression or loss of temper is stress.
NHS UK associates stress with: muscle tension, headaches, muscle pain and dizziness.
Stress can also cause a surge of hormones in your body. These stress hormones
are released to enable you to deal with pressures or threats – the so-called “fight or flight”
response, according to NHS UK.
If you’re constantly under stress, these hormones will remain in your body, leading to the symptoms of stress.
In the end stress is one of the weight gain triggers, or excessive, worrying weight loss
and is detrimental to our long-term health.
I think I made my point that stress is not good – I think we all know that – and, in time,
can lead to serious illnesses and addiction such as drinking, smoking, eating sugar to be able to cope with it.
What triggers the Stress?
Anything really and, as we are all different, the triggers are different as well.
However there are a few common stress triggers:
1. money problems
3. work – job you hate
4. time constraints
5. holiday pressures
6. overload – taking on too many tasks
7. not enough quality time for yourself with yourself
8. striving for perfection
9. lack of passion
10. disorganized clutter – messy home, messy desk, overflowing inbox just adds to the pile
So what can you do about it?
I read quite a bit about keeping a diary and make notes of stressful episodes for 2-4 weeks.
This will help detect what causes stress in your life.
You should write down information such as:
1. the date, time and place of a stressful episode
2. what you were doing
3. who you were with
4. how you felt emotionally
5. what you were thinking
6. what you started doing
7. how you felt physically
8. a stress rating (0-10 where 10 is the most stressed you could ever feel)
I used to be a very impatient child and now I am an impatient adult, of course.
I used to be very stressed and depressed since I was, maybe, 7-8 years old.
So I created my own stress coping mechanisms.
While the diary is a really good advice which you should definitely try I will give you
some of my own techniques I use to get rid of stress without drinking, smoking or overeating.
1. Breath, breathe and breathe some more.
Breathing exercises release muscle tension .
If you do them constantly you will feel great improvement on your stress levels,
patience and coping mechanisms.
Here is a basic breathing technique: Rectangular deep abdominal breathing.
1. In breathe & Out breathe the same length.
2. Then the holds are longer after the in breath and the out breath. i.e. 5 seconds in
breath, hold 10 seconds, out breath 5 seconds, hold 10 seconds.
3. If you want, make the rectangle as long as is needed to take your lungs, diaphragm,
and heart to the gym.
4. Make sure you are not doing it in a dusty, dirty or polluted location. So NOT in the
warehouse/storerooms, trains, busy roads. Not at work as you have lots of perfume
sprays/chemicals and air conditioning all around you.
5. You can do it before you go to bed or while you are in bed but after you leave
the window open for a while.
6. Breath through your nose, if needed breath out through your mouth
Even writing this article I find myself closing my eyes from time to time,
and take a deep breath to help me focus on the task.
This takes us to the next technique
2. Close your eyes and pay attention to just 1 inhalation 1 exhalation.
This is such a powerful and calming exercise which takes only 3 seconds.
We tend to “store” stress primarily in our abdomen and shoulders but
also in muscles throughout our body.
Mix stretching with breathing and closed eyes and stress and anxiety will
4. None of these working? Take a nap.
My mother used to say that out of 4 hours of studying while exhausted, if I slept
(or just lay down with my eyes closed) for 30 min, I would be twice more productive
in the time left than if I just pushed through.
To this day I prove this to myself over and over again. And when I refuse to listen to
my body I prove that my mother was right all the time.
Arianna Huffington mentions sleep in her speech “The Third Metric” as well. It’s good
to listen to the whole speech.
Sleeping is not a waste of time. Take a 10 min, 20 min, or 1 hour nap, you may feel
tired right after it but in 5 min your mind will be fully energized.
If I have 2 hours time for a nap I am in paradise.
5. Follow your passion
Many wise people talk about this and, as I found mine in the health and fitness
industry, I understand how powerful and life changing this is.
Sure, it can be really, really difficult, but it’s what you love to do and you will
never feel like you are working one day for the rest of your life.
Don’t let your passion orbit around your life, rather embrace it and build your future with it.
6. Deep meditation
I used to do this as a child as part of Karate Shotokan classes every single day
without knowing what or why I was doing it.
Now a lot of people talk about it. It is not viewed as a religious practice or only
reserved for certain people.
There are many free meditation programs online. I personally use Mindvalley classes and courses.
They give a lot of quality classes for free and if you want more they have really good deals.
There are also great, inspiring people in the team.
Other things to try:
1. practice your favorite sport
2. try something new
3. eat real, nutritious foods
4. nutritious food
5. just be nice to yourself once in a while
I don’t want to make this article too long and boring. These are just a
few techniques you can start using and see if any of them work for you.
You just need to find your way.
So what action will you take when you lack energy, you start gaining
weight or frustrated? Will you reach for the pills or address the way you live your life?
Source: this article was written by Alexandra Merisoiu and syndicated from www.moosin.net