| Her eyes had deep, dark circles. She told me, "I | | | | they'd be sweating profusely and, within minutes, |
| haven't slept in weeks." I asked her why. She told | | | | they'd be out of breath. Does this sound like you |
| me that was because she "was all stressed out." | | | | under stress? Well the good news is you can trick |
| It was stress from her job and stress from her | | | | your body into relaxing simply by using deep |
| kids. She was stressed out from driving an hour | | | | breathing techniques. Focus on bringing your |
| each way to work and her boss was "driving her | | | | breaths into the bottom of your stomach and |
| crazy." You could see that her stress was eating | | | | then push the air out completely. Breathe in slowly |
| her alive. | | | | for a count of four, hold your breath for five |
| People come to me all the time with similar | | | | counts and then breathe out for a count of eight. |
| stories, of how stress is negatively affecting their | | | | Repeat the 4-5 -8 breathing for a minute or so |
| lives. Stress is a killer. It has been linked to | | | | and your heart rate will slow, your sweaty palms |
| everything from headaches and digestive | | | | will dry and things will start to feel more normal. |
| problems to reproductive ailments and even heart | | | | If you would like more information about learning |
| disease. Stress has been shown to age us both | | | | breath control, see a qualified martial arts |
| mentally and physically and over time can kill us. | | | | instructor or yoga teacher. I teach Tai Chi and |
| When you are stressed your body releases | | | | other breathing arts so if you're in San Diego give |
| stress hormones. These hormones can cause | | | | me a call. In addition to helping you with your |
| inflammation to your cardiovascular system and, if | | | | breathing, these types of activities can definitely |
| left unchecked, can affect your immune system, | | | | help you reduce your stress levels. |
| metabolism and other body systems. Bruce | | | | 5. Cancel Stress Provoking Thoughts |
| McEwen, PhD head of the neuroendocrinology lab | | | | Do you sometimes hear yourself saying, "If this |
| at Rockefeller University says, "Normally, in small | | | | happens, then that might happen and then we're |
| amounts, these substances help the body adapt, | | | | all up the creek!" Then, when you look back on it |
| but when they are chronically elevated they | | | | all a few days later, you find you stressed |
| cause wear and tear." | | | | yourself for no reason? Sure, we all have. Most of |
| Let's look at the categories of stress. The first | | | | these types of things never happen. So why |
| type is acute or short term stress. This is known | | | | waste all your energy worrying needlessly? |
| as the flight or fight reaction where the brain | | | | Now this isn't saying don't think problems through. |
| produces chemicals that tell the body to speed | | | | Good planning means thinking about different |
| up, making it perform more effectively. This is | | | | possibilities and then deciding on the best course |
| the type of stress you'll experience when another | | | | of action. But once you've made your decision, |
| car pulls out in front of you causing you to hit | | | | see it through and trust that if another decision |
| your brakes suddenly. This is also known as | | | | needs to be made you can make it. |
| distress. | | | | These types of thoughts give you F.E.A.R. (False |
| The positive form of acute stress is known as | | | | Evidence Appearing Real) If you find yourself |
| eustress. This is the stress you experience when | | | | being tangled up in a stress knot by these types |
| you receive a promotion at work, get married or | | | | of thoughts you can gain control. See them for |
| buy a new house. These events are desirable but, | | | | what they are and make the decision to focus on |
| just like distress, eustress can be equally taxing | | | | what you want, rather on these types of fears. |
| on the body, and if added together with other | | | | Since many of us have been programmed to |
| stressors can have negative results on our health. | | | | focus on the negative rather than the positive |
| The second type of stress is chronic or long-term | | | | you might want to try meditation or hypnosis. |
| stress. Although it can be triggered by the same | | | | These types of activities can help you learn to |
| type of stressors as acute stress, this type of | | | | control your focus. If you are in the San Diego |
| stress can cause physical problems. Chronic stress | | | | area, give me a call. Stress management is one of |
| occurs when we can't, or won't, let go of stress. | | | | the things that Total Mind Therapy can definitely |
| So how can we reduce our stress? Here are | | | | help with. |
| seven ways to cope with stress. | | | | 6. Know What Sets You Off |
| 1. Recognize Some Stress is Good | | | | We all have different trigger points. Presentations, |
| Some stress is good. The stress an athlete feels | | | | interviews, meetings, giving difficult feedback, tight |
| right before she bursts off the starting blocks. | | | | deadlines, tight budget, kids grades, traffic jams. |
| The stress you feel to make a deadline that will | | | | My heart rate is racing just writing these down! |
| get you that promotion you've been wanting. The | | | | Make your own list of stress trigger points or hot |
| energy you get when you see an old friend or a | | | | spots. Be specific. Is it only presentations to a |
| lover. This stress gives you that burst of energy | | | | certain audience that get you worked up? Is it |
| that enhances your performance at just the right | | | | one project that causes more stress than |
| moment. Used wisely, this kind of stress will allow | | | | another? Did you drink too much coffee? |
| you to push yourself that little bit harder when it | | | | Knowing what causes you stress is powerful |
| counts most. Make stress your friend! | | | | information, because once you know what the |
| 2. Avoid Stress Infected Individuals | | | | cause is, you can take action to make it less |
| Overly stressed people are infected with stress | | | | stressful. Do you need to learn some new skills? |
| germs and they spread them around | | | | Do you need extra resources? Do you need to |
| indiscriminately. Soon, before you know it, you are | | | | talk to your kid's teacher? Do you need to switch |
| infected too! | | | | to decaf? |
| If you know that Charlie is always stressed at | | | | 7. Take Care of Yourself |
| the first of the month when his reports are due, | | | | Lack of sleep, poor diet and no exercise wreaks |
| avoid him! If Sara is constantly complaining about | | | | havoc on our bodies and minds. If you only get |
| how busy she is and how her kids are driving her | | | | five hours of sleep a night you double your |
| crazy, avoid her! Protect yourself by recognizing | | | | chance of dying of a heart attack. The same |
| stress in others and limiting your contact with | | | | goes for eating fast food and forgetting to |
| them. Or if you've got the inclination, play stress | | | | exercise. Just like you car needs good fuel, you |
| doctor and teach them how to better manage | | | | need good food for your body to run properly. |
| themselves. | | | | Just like your car needs regular maintenance, your |
| 3. Model Calm People | | | | body needs exercise to maintain it in good |
| Modeling is a way of making yourself into the | | | | working shape. If you really want to reduce your |
| type of person you want to be. So model calm | | | | stress take a good look at your lifestyle because |
| people, people who seem to naturally handle | | | | these are things within your control. |
| stress well. When people around you are losing | | | | So let's review quickly. First remember that some |
| their head, who keeps calm? What are they doing | | | | stress is good for you. Second, stay away from |
| differently? What is their attitude? What are they | | | | the stress infected. Third, find calm people and |
| saying to others? What are they saying to | | | | model their behaviors. Fourth, learn to breathe, |
| themselves? Have they been trained in stress | | | | really breathe. Fifth, focus on what you want. |
| management? What experiences have they had? | | | | Sixth, understand the things that cause you to |
| You might watch them or, better yet, sit them | | | | react and, seventh, take care of yourself. There |
| down and talk with them. Ask them how they | | | | you are, seven easy ways to help you manage |
| cope with the things that seem to stress | | | | stress. |
| everyone else out. Learn from the best and | | | | The bad news is that stress is always among us. |
| model what they do. | | | | The good news is you now have some easy |
| 4. Breath, Really Breathe | | | | methods to cope with it. You can find inner peace. |
| As a martial arts instructor I can assure you, you | | | | You just have to recognize what blocks its way |
| can't stay calm unless you control your breathing. | | | | and then work on removing those blocks, or if |
| When new students would start to spar (fight in a | | | | you want a fool proof method, you could move |
| very controlled manner) they would inevitably hold | | | | to a mountain cave or a deserted island. The |
| their breath and soon their faces would be red, | | | | choice is always yours. |