Don't Let Stress Control You

Stress, especially chronic stress from highly stressful jobs, will slowly creep in and begin to control you - pressing down and wearing you out physically, mentally, and emotionally. Stress can affect your relationships, quality of sleep, productivity, gut/digestive health, happiness, and overall health.

So how do you control stress, minimize it, and manage it? Learn these 12 stress kicking habits, and take control of your life again. The good news is, most of the damage done by stress can be reversed. Of course, the longer you've been under chronic stress the longer it takes to recover.

If you experience chronic, long term stress, your very life can depend on what you do to limit stress. For example, heart disease is one the major results of chronic stress. If you're not able to tackle this on your own - maybe I can help.

Top Causes of Stress

The top causes of stress are: job or job loss, relationships, marriage, divorce, money, debt, imprisonment, chronic illness, death of loved one, and moving especially to a new city.

Stress = Health Problems

Stress is highly destructive to your whole being - starting with your mind & emotions followed by your body. Common health problems that stress causes: frequent sickness, serious illness or disease especially heart disease, stroke, high blood pressure, anxiety, depression, teeth grinding, pressure, isolation, helplessness, frustration, addiction, lack of sleep, weight gain, and loss of self, etc.

You might need to seek professional help. And, you may even need to leave the stressful situation entirely.

I speak from experience - almost 12 years of chronic stress left me feeling like my life's essence was draining out and I knew that there was almost nothing left.

To take control - I had to release everything and after 2 1/2 years of recovery I finally got "ME" back.

#1: Recognize Stress Symptoms & the Source

1a. Be aware the moment you feel stress

Be self aware the moment you feel stress. Notice the changes you feel happening to your mental, emotional, and physical state. Take inventory of your symptoms. Now, answer these questions:

• Do you feel frustrated or agitated? Do you feel stressed or anxious? Do you feel on high alert?

• Do your muscles and jawline feel tense? Has your heart rate & blood pressure gone up?

#2: Keep Stress Under Control

2a. Make small adjustments to keep stress minimized

Just a couple small adjustments every day can help keep stress minimized & under control. Stay committed for the sake of your sanity and quality of life. If you're already experiencing long term chronic stress, you may want to see a doctor to get a little help at the beginning. Once you're more at ease, continue with these stress kicking habits.

However, taking prescription medication in most cases does your body more harm than good, and almost all medications are only a band-aide - not a cure. To heal, you need to do it the natural way.

2b. Adopt stress kicking habits to reduce stress levels

To get your health back - you need to take action. Learning the habits below don't require a lot of time, there fairly easy to incorporate into your regular routine, and you'll love how most of them are enjoyable and relaxing. Choose at least 3 or 4 stress kickin' habits that work best for you. The key is - practice them every day even if you don't feel particularly stressed on that day.

First, do a self-analysis and write down the date and how/what you feel from head to toe. Write down the exact people or events that triggers your stress. You can also talk with a Doctor if you prefer. It's interesting that my Dentist was the first to tell me I was in a high stress job just from my teeth - and that really SCARED me.

1b. Determine the source of your stress

This should be easy to figure out. It could be a person's behavior that's stressful, whether he/she is in your work life or home life.

The big common stressors are: your job in general, a condition like money problems from mis-management or smaller income, or from life events. Life events like a marriage, divorce, or death are usually temporary in nature.

However, if you're having trouble coping with a condition or event, especially for people with PTSD Post Traumatic Stress Disorder, I recommend getting professional help as well as using my stress kickin' habits.

If you learn to recognize your symptoms, you can take immediate action. If you're at work - it might be a 10 minute break to pray/meditate and use a breathing technique. If you're at home - you can take a longer break, and choose from one of the stress kickin' habits below.

1. Take 1-4 day mini-retreats.

Take a couple mini-retreats every month - in your backyard, your community, or a few hours away. Just get away from your normal routine & responsibilities.

If you stay home - try a new restaurant or park. Do things you don't have time for like reading a book in the sunshine. If you have a favorite place, then go there for quiet time - which includes quiet paddling or bicycling in nature.

At least 25% of your mini-retreats should be just for YOU - no kids or spouse. You could even take a mini-retreat with your best friend. And since pets are healing, they're always welcome unless you need just "me" time.

2a. Pick-me-up at work

Where ever your job site is - DON'T skip your lunch hour. For 3 days/week, take a walk or bicycle for 30-35 minutes. Find an area with the least amount of noise & traffic. If you're near the beach or forest - being in nature is an added health bonus. As you walk, focus on your senses - what you see, smell, and hear - it helps the mind de-stress.

Now eat lunch. Before heading back to work - breathe in/out slowly and deeply as you pray or meditate. Calm your mind. If you can't completely empty your mind then focus on your happy place. Refuse to think about things you need to do or the person who was a jerk. Now, be thankful - it empties all the negative and helps lift your mood.

You're finally ready to go back to work. Save one day/week for lunch with friends and one day to run errands. In addition, take a 10-15 minute break mid-morning and mid-afternoon. That's your legal right for an 8 hour day. Do something that clears your mind like standing out on the balcony and "be" in your happy place, or maybe read a couple inspirational verses for strength & encouragement.

2b. Pick-me-up at home

At least 5 days/week, set aside 30 minutes just for YOU in the evening - no interruptions from kids or spouse. Choose a favorite relaxing activity - a yoga stretch routine, a hot bubble bath with essential oils and your favorite tunes, or reading a book curled up with your pet. Also, 1 day/week have a romantical date night with your loved one, at home or out.

3. See friends weekly

Friends help reduce stress & keep you healthier in a few ways. Friends keep you from isolating which creates more stress and provide you with a support system. Friends also make you laugh & feel wanted which lifts your mood and minimizes stress. See friends even if it's just for lunch.

While it's important to have alone time.... friends can make things better, especially fun group activities like backyard BBQ's, beach parties at night with a guitar playing friend, or having a spa day toghether.

4. Minimize the problem

Minimize the problem by doing 3 things. First, thank God or your higher power, or the universe for the problem. WHAT? That's absurd - yes it is, but give it an honest try anyway. Having a "thankful" heart minimizes the stress created by the problem. By shrinking the problem and focusing on the big picture and what you do have - you remain in control.

Second, it's very important NOT to hold onto past problems or enlarge potential future problems. You can't change the past and stressing over it makes the problem grow, causing you more pain & grief. The same goes for potential future problems. Don't borrow from the future, we have enough troubles for today. Pray for strength & wisdom for a future event, but then leave it where it belongs.... in the future.

Third, no matter the size of the problem, don't let it consume you. Praying is always a great option when the problem first pops up. You could also ask advice from your trusted circle of family/friends or ask the advice of an expert. Just don't allow the problem to control you - there's always a way out.

5. Change your focus

By changing your focus, it becomes easier to control stress. The more your focus is negative, the more you hurt yourself and the people around you. What we "think" and "believe" will end up shaping our feelings and behaviors. Negative thoughts create destructive feelings: bitterness, anger, frustration, and a bad mood.

Focus on the positive.... think happy thoughts. A thankful heart for all the good in your life is super helpful & healthy. Even if you hate your job - there's a couple positives like a friend/coworker and a paycheck. Positive thoughts create good feelings: happiness, calming peace, mental strength, and uplifted mood.

6. Laughter is the best medicine

Find ways to laugh every day. It's proven that laughter creates happy hormones which reduces stress. Things that make you laugh come from a variety of sources, like friends, pets & comedy movies or shows. To keep your life interesting, choose different options & venues to get your daily dose - just get your laugh on. Make Happy Hormones and Kids, the Fun Medicine.

7. Therapy to relax your mind and reduce stress

There are various therapies you can indulge in that are proven to relax the mind, helping you control stress levels. It's not the kind of therapy you sit and talk with a therapist - I'm talking about enjoyable therapy. Combine the techniques and alternate them for a WIN every time.

Enjoy these relaxing, self-indulging, and stress releasing tricks. For more details about laughter, water therapy, breathing, aromatherapy, and massage therapy techniques, read: Relax Your Mind or Go Cuckoo.

8. Hobbies & volunteering.

Not only do hobbies boost your happy hormones, they relax your mind and help you control stress. Hobby ideas: singing, playing an instrument, knitting, gardening, painting, crafts, antique restoration, outdoor activities, dancing, photography, and more.

Volunteering is also a great way heal from stress. Volunteering at a horse therapy facility is what helped me heal. It's now one of my favorite happy places.

9. Visit your happy place.

Make a list of the top 5 places fairly close to home that make you happy. This place can involve physical activity or quiet meditation. Visit a different place each week for a fun escape. Get into your happy jam as often as possible.

10. Stress damages your skin & digestive system

Stress causes your digestive system's bad bacteria to take over. This causes poor digestion & poor absorption of food & nutrients your body needs. When your gut's good bacteria is not being replenished - your skin will age up to 7 times faster than normal. Who wants to look like their grandmother at age 45? I mean no offense to grandmothers.

Lower stress and boost your digestive system's good bacteria. FYI: Most manufactured probiotics are a waste of money due to various factors. Eat certain foods to boost the good bacteria your gut needs. See: Fix Your Unhealthy Gut.

11. Prayer & Meditation is good therapy.

If you make prayer & meditation a part of your daily life - it's a powerful tool especially when used before your day starts. It has several health benefits: mental strength, the peace to control stress when it occurs, and the confidence and knowledge to reduce stress when it starts to attack. Prayer & meditation also works immediately after a stress incident or stressful day. Don't forget, focus on today for maximum benefit - not yesterday or tomorrow.

12. Vacations are fun and a great way to kick stress

It's a proven fact: vacations are a great way to reduce stress, re-set your body's natural rhythms, and restore overall wellness. Either take a long, 3 week vacation during the year or 2 shorter ones depending on your needs. But do NOT skip your earned vacation because of workload. If you always step in to save the day - your bosses will take advantage of you. Remember, your health & quality of life depend on it. Also, don't skip your mini-retreats during lunch time.

Studies have shown the health benefits of a 2 week vacation can last 21 to 43 days. It varies per individual and the stress levels they have. Taking daily mini-retreats will help maintain lower stress levels. Here's some vacation benefits to help you reduce stress: Vacations are Health Bombs.

• Stress - Stress from job burnout & home life pressures significantly decrease during vacations. No alarm clocks, no hectic schedule, and no task overload - all gone. This has a huge, healing impact on your mental state within several days of starting a vacation.

• Mental health - Vacations restore your mind, keeping it focused but calm - no longer racing. You'll notice your mood lifting as well. You'll start to feel alive again and more like YOU.

• Sleep - After several days, your natural rhythm starts to return as stress decreases and sleep improves. You feel more relaxed & rested. Your mind uses sleep to empty out. With a few good night's sleep, you'll notice you look forward to the new day. Oh the JOYS of being happy again.

• Physical health - With a calmer mind, better sleep, and the exercise you're getting walking around the places you're visiting - you'll start to feel a heavy weight lifting. You'll feel stronger and more confident. You'll dive into activities with almost childlike joy as your body gets recharged.

• Immune system - After 1 or 2 weeks, the healing going on inside you is restoring internal systems. As stress fades away, your immune system and gut health begin to function properly again - nourishing your body and helping to prevent illness & disease.

Don't Lose You to Stress

• Don't lose YOU to stress. Take control of your own happiness & health - don't let stress control you, restrict you, or wear you down.

• Start with 2 or 3 habits and do them for a month - after that, they'll naturally become a part of your routine. The 12 stress kickin' habits are fairly easy to do and don't require a lot of time. Some leave you feeling awesome.

• Choose to be strong, focused on the positive, calm/peaceful, thankful, happier, healthier, confident, and more adventurous.

• Don't skip mini-retreats or vacations.

• Don't procrastinate - start today.

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