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8 Secrets to Reduce Stress
The last post was about taking responsibility for our health. It’s a concept that is uniquely foreign to millions in the United States, but it’s a very simple concept. This is due to two factors:
1.) Eliminate stress
2.) Better lifestyle choices
They sound simple and easy on paper or on a computer screen, but there is more to it than just words. Today we look at the first part of this responsibility equation, eliminating stress
The truth about stress
Stress is a thought, plain and simple. You can’t take stress out of the air on a windy day. You can’t stress over a greasy taco from Rolberto’s Taco Shack. Stress does not bite your nose and does not infect you.
Stress is everything. Or me.
It’s all about how we perceive things. Remember the old saying that life is “10% what happens to us and 90% how we handle it.” We all experience ups and downs. The problem is that in our society, with all the talk of war, economic inequality, health insurance problems, and political unrest, the downs seem to outweigh the ups. Add in a stressful job, a relationship on the rocks, or car trouble (my personal nightmare) and it can lead to serious stress.
Our bodies are designed to deal with small amounts of stress, namely “fight or flight”. If a hungry lion is stalking you, or you’re walking through the Oak Cliff section of Dallas, TX at midnight, you either turn and run, or you stay and defend. What is truly amazing is the ability of the human body to mobilize itself in an instant to enable fight or flight. Here’s how:
Dilated pupils– gives us the opportunity to take in more of our environment.
Beating heart– it sends more blood than usual to the muscles so that we can move faster.
Cold, sweaty skin and pale face– because all the blood goes to the muscles.
Fast, deep breathing– sends more oxygen to the muscles, so they can work longer.
Decreased digestion– blood from the GI system goes to the muscles of the arms and legs. Digesting the pizza can wait!
Increased release of epinephrine and norepinephrine– gives us the “adrenaline” to sprint or strike!
But what happens when instead of being a lion, we fight and argue for years in a marriage, or when we work 70 hours a week for years at a high-pressure workplace? You suddenly don’t want your pupils to keep dilating or the adrenaline pumping through your body.
Ultimately, these stress responses lead to high blood pressure, cardiovascular disease, inflammatory bowel disease, hyperthyroidism, and/or a whole list of ailments too extensive to name here.
The eight secrets
The key is to know that stress is an emotional and physical response, not something that happens to us just because fate decreed it to be.
What if the situation you’re in is just too stressful for you to shrug your shoulders and say, “Whatever happens, happens?” I went through chiropractic school and passed countless exams. I had to find a way to make my student loan payments last four months at a time and support a wife and three kids. We all have different situations that cause anxiety from time to time. There are also things we can do to minimize any stress we may feel.
1.) Special chiropractic adjustments– Stress is one of the main causes, if not the main cause, of vertebral subluxation. A subluxation of the upper cervical spine can really make a person’s life miserable if not corrected. Over time, subluxation can actually increase stress. When someone suffers from an illness and it interferes with their daily functioning, the additional stress only makes this vicious cycle worse. So first, check your upper cervical spine for subluxation and correct it immediately if there is.
2.) Practice– For me, intensive training is just the medicine for a stressful day. Whether it’s running 3 miles, doing a variety of bodyweight exercises, or lifting weights, I always feel better. During exercise, neurotransmitters are released in our body that help us feel good. Not to mention that if you exercise regularly, the changes you see in the mirror will give you confidence and increase your self-esteem.
3.) Meditate– Some people meditate by chanting. Some people meditate by sitting still and clearing their minds of all thoughts. Others pray and meditate. No matter what form of meditation you do, do it in a quiet place for about 20-30 minutes. You will have more common sense to effectively deal with the stress you may face that day. In my experience, the best time to meditate is early in the morning at 4-5am. But getting up early means you need more of the 4.
4.) Sleep- Ah, sleep. It is a very valuable commodity, at least it is in my home. With small children in the house, this is not always possible in the way my wife and I would like. But if you don’t have small children, there’s no excuse for going to bed early. As the old saying goes: “Early to bed, early to rise makes you healthy, rich and wise.” If you turn off the lights every night by 10pm, eventually you won’t need an alarm. He gets a deep, restful sleep and wakes up automatically at 4-5 am, at the latest around 6 am. When you are well-rested, you care less about things and your brain is better equipped to logically deal with the problems that may arise during the day.
5.) Organize yourself Get your life in order and you’ll have one less thing to worry about. Get a daily planner, or if you’re digitally minded, a PDA, and organize your days and weeks. Get a file cabinet and store all important paperwork such as invoices, receipts and personal documents. Back up all your work on your computer to a CD in case your computer crashes. If you do all this, you can relax and not worry about finding time for everything.
6.) Be on time Leave early. Aim to get where you need to be 15 minutes early. That was big for me. For years I was always late. I always tried to get to work, school or church when I was supposed to be there. And chances are I never got there when I should have. Leaving early gives you time to drive stress-free, even if there is a pile-up on the highway. You don’t have to lie on the horn while you use your fingers to curse and scream at the rubber neck in front of you. It gives you the opportunity to calmly walk into work or school and organize your daily materials without running around like a chicken with a severed head.
7.) Stop watching the news- News channels prey on public fears. You never see good news, mainly because it doesn’t bring you money. It is not unheard of that thousands of airplanes have landed safely around the world every day. You hear about the one that went down. Hearing about the pilots, passengers, crash site, etc. over and over until the next disaster occurs somewhere else. Sex sells, and so does bad news. If you want to reduce your stress, look no further than this garbage. I’m not saying hide in a cave, but just be selective and brief about what you want to follow. You don’t always need the details.
8.) Have sex You’re probably reading that last one with a wry smile, but the truth is, I wouldn’t be saying this if over 50% of marriages didn’t fail these days. And many of the marriages that don’t fail aren’t happy marriages. Talk about stress! I’m not talking about going out to the club and taking whoever comes home. I’m talking about being in a healthy, monogamous relationship where two people love each other. If you love your partner, it will make sex that much better, and you’ll likely have it more often. It’s hard to be stressed when you have a good sex life!
If you sit down and make a goal to do each and every thing, I can promise you that your stress will dramatically decrease and even disappear. But like I said, it won’t be easy. You have to do the action, not just once, but every day, over and over again.
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