Ways to Lower Your Stress Level


Simplify: You may feel like you’re not in control of everything that’s expected of you. It’s up to you to decide what you can do, and what you can’t. To help simplify your life, sit down and make a list of everything you feel you need to do. Then separate all the items into three sections: These can wait - These are pressing - Do these TODAY. If you see that there’s just too much to do TODAY, you’ll have to cut down on some activities to make your schedule more manageable.


Exercise: This is a great way to lower stress. While exercising, focus on what you’re doing with your body, which helps free your mind from worries. Vigorous exercise triggers the release of chemicals in your body called endorphins, which make you feel happier and more relaxed. You don’t have to be a super-athlete to exercise. Even something as basic as walking for half an hour can help you relax and improve your mood. Sign up for a class for something fun such as dancing, volleyball, or swimming.


Yoga, Tai Chi, & Qigong. These types of movements use stretches and poses for flexibility, strength, concentration, and relaxation. Yoga emphasizes flexibility and strength, while Tai Chi and Qigong help with concentration, balance, and patience. You can do any of these exercises in a class or if you’re shy about taking a class, check a DVD out of the library or find one on tv and try the movements at home.


Take a Break. Sometimes your tired brain is just craving a little time off from your busy day. Stop what you’re doing, and find a quiet spot where you can put your feet up. Drink some tea (without caffeine), take a bath or read. These things sounds so basic, you might think, “why bother?”, but when your feet are up, your stress level drops.


Meditation offers you ways to get calm, focus your thoughts, and feel more positive. There are many styles of meditation involving sitting still in a quiet place, focusing your thoughts on your breath or on a slow chant, and trying to be aware of what is going on in the present moment, instead of stressing about the past or the future. Attend a class or check DVD’s out from the library about different techniques.


Massage can work wonders on a stressed-out body. A gentle massage can untie knotted muscles, and make you feel relaxed all over. A professional massage can be expensive, but even a simple foot-rub or shoulder-rub from a good friend can take the edge off your stress.


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MASSAGE CLASSES Take one class or the whole series. It’s fun and relaxing.


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COMING IN FEBRUARY: SINGLES CLASS Learn and meet new friends.


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16 YOUNG AT HEART ♦ February 2012


Journaling. If you enjoy writing, this can be a good way to de-stress. Write down what’s been happening with you on a daily basis. If you’re facing a scary situation, imagine the best-case and worst-case scenarios. Write about the worst thing that could happen if everything goes wrong. Then write about the wonderful things that would happen if everything goes right. By letting your mind explore all the possibilities you’ll feel less stressed. Another journal entry is to write a letter to someone you’re really mad at. Later you can edit it and may or may not actually mail it, but sometimes it helps just to write it down.


Cry: You may know that little kids get upset easily, cry and make a fuss, and then get over it pretty quickly. This approach can work for you too. At the end of a particularly hard day, you may find yourself crying to a supportive friend, family member, or to your pillow and this can help you de-stress. In our culture we often try to convince people not to cry, as if it were a sign of weakness, which is not really true. If crying helps you communicate your frustration and vent your stress, then there’s nothing wrong with a good cry every now and then.


Special Note: Drugs, alcohol, or binge eating are really harmful ways to try to de-stress. These things may seem to make you feel better in the very short term by numbing your senses, or making you silly or forgetful. However, they have destructive effects on your life and your health and are not worth the temporary quick fix they seem to provide. If you find yourself turning repeatedly to these harmful activities, it’s time to seek counseling to help you deal more positively with your stress.


February is Wise Health Consumer Month


The key to being a wise health consumer is knowing and understanding treatment options; staying involved in your health; being an informed healthcare consumer, and paying attention to the care that is prescribed.


A wise health care consumer:


1) Knows how to choose a health care plan and/or understand their healthcare coverage. Take the time to read your health insurance policy. Make sure you understand what it covers, including premiums, co– payments, deductibles, maximum covered amounts and participating providers.


2) Finds the right health care provider and evaluates care they receive Select healthcare providers with great care. Get recommendations from your friends and family and confirm the provider accepts your insurance.


3) Communicates with their care provider - Ask questions, share concerns, negotiate costs.


4) Practices preventive care - Get appropriate health screenings: Get routine diagnostic tests, examinations, and screenings. When and how often to have these examinations depends on age, gender, family history, lifestyle and health status. The examinations make it possible to diagnose a disease or illness in its earliest stage, which increases the potential to cure or manage the disease, reducing the impact that it has on quality of life.


When people learn to make knowledgeable choices about their health care - it actually makes them healthier!


5) Practices self-care - This includes taking responsibility and doing what is necessary to effectively manage an illness. Keep healthcare information organized and maintain a medical history, which includes doctor visits, immunizations, test dates, results, medications with doses and allergies.


6) Understands their prescriptions and uses medicines safely: Learn how to take them properly, if/when to refill them, asks for generics when available). The best way to use medicines safely and appropriately is to follow the prescription instructions and understand the reason for taking the medication, how and when to take it and the possible side effects. If you do not understand something, don’t be afraid to ask. Never walk out of the healthcare provider’s office confused; ask for clarification. Your pharmacist is an excellent resource for medication information as well.


7) Analyzes and evaluates sources of health information.


8) Maintains a healthy lifestyle. The following lifestyle choices promote good health: Quit smoking (or do not start); Exercise regularly; Eat a healthy, balanced diet; Limit alcohol consumption; Manage stress


9) Takes care of personal mental health - Mental health can have an effect on physical health. Daily, persistent stress can lead to physical symptoms including: Sleep disturbances; Stomachache or diarrhea; Migraine headaches; Susceptibility to colds and other infections; Fatigue; High blood pressure; Skin problems (hives, eczema, psoriasis).


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