WellnessAdvocate
A P R I L 2 017
Stressed Out? You're Not Alone
Do you know anyone who isn't, at least at times, stressed out these
days? Stress is a normal mental and physical reaction to the everincreasing demands of life. In looking at the causes of stress, remember
that your brain comes hard-wired with an alarm system for your
protection. When your brain perceives a threat, it signals your body to
release a burst of hormones to fuel your capacity for a response. This
has been labeled the "fight-or-flight" response.
Once the threat is gone, your body is meant to return to its normal,
relaxed state. Unfortunately, the nonstop stress of modern life means
that your alarm system rarely shuts off. That's why stress management
is so important. It gives you a wide range of tools to reset your system.
Control Your Triggers
The first step in successful stress relief is deciding to make stress management an ongoing goal, and to monitor
your stress level. Once you start monitoring your stress level, the next step is identifying your stress triggers. When
or under what situations do you experience the most stress? Some causes of stress are easy to identify, such as
job pressures, relationship problems, or financial difficulties. But daily hassles and demands, such as commuting,
arranging child care, or being overcommitted at work can also contribute. Even positive events can be stressful. If
you got married, started a new job and bought a new house in the same year, you could have a high stress level.
Once you've identified your stress triggers, you can start thinking about strategies for dealing with them. Identifying
what aspect of a situation you can control is a good starting point. For example, if you have a difficult time falling
asleep because you're stressed out, the solution may be as easy as turning off the TV when the evening news
is too distressing. Other times, such as high demands at work or when a loved one is ill, you may only be able
to change how you react to the situation. Don't feel like you have to figure it out all on your own. Seek help and
support from family and friends.
You can benefit from the daily practice of stress-reduction techniques, such as deep breathing, massage, tai chi,
or yoga. In addition, you might try practicing mindfulness through meditation or just being in nature. A healthy
lifestyle is a big help in managing stress—eat a healthy diet, exercise regularly, and get enough sleep. Stress won't
disappear from your life and stress management isn't an overnight cure. But with steady practice, you can learn to
manage it and increase your ability to cope with life's challenges.
Relaxation techniques are an essential part of stress management. If you're an overachiever, you may put relaxation
low on your priority list. Don't shortchange yourself. Everyone needs to relax and recharge. Relaxation is very
important for maintaining your health and well-being and repairing the toll that stress takes on your mind and
body. As mentioned above, common relaxation techniques include meditation, tai chi, and yoga. But there are also
more active ways of achieving relaxation. For example, walking outdoors or participating in a sports activity can be
relaxing and help reduce stress. It doesn't matter which relaxation technique you choose. What matters is that you
select a technique that works for you and that you practice achieving relaxation regularly. As you probably know,
laughter can be a great stress reduction technique. Learn more on the next page!
(Article courtesy of the Mayo Clinic)
Stress Relief from Laughter?
The Doctor Says It's No Joke
When it comes to relieving stress, more giggles and guffaws are just what the doctor ordered.
Although a good sense of humor can't cure all ailments, data is mounting about the positive
things laughter can do.
Short-Term Benefits
Stimulates many organs. Laughter enhances your intake of oxygen-rich air, which stimulates
your heart, lungs, and others muscles. It increases the endorphins that are released by your brain.
Activates your stress response. A rollicking laugh fires up and then cools down your stress
response, and it can increase your heart rate and blood pressure. The result? A relaxed feeling.
Soothes tension. Laughter can also stimulate circulation and aid muscle relaxation, both of
which can help reduce some of the physical symptoms of stress.
Long-Term Effects
Laughter isn't just a quick pick-me-up, though. It's also good for you over the long term.
Laughter may:
Improve your immune system. Negative thoughts manifest into chemical reactions that can
affect your body by bringing more stress into your system and decreasing your immunity. In
contrast, positive thoughts can actually release neuropeptides that help fight stress and
potentially more serious illnesses.
Relieve pain. Laughter may ease pain by causing the body to produce its own natural painkillers.
Increase personal satisfaction. Laughter can make it easier to cope with difficult situations. It
also helps you connect with other people.
(Article courtesy of the Mayo Clinic)
S AV E T H E DAT E
Our Lunch-N-Learn is on Thursday, April 20.
Learn about balancing your work and personal life to help manage stress!
Recipe: Green Smoothie
This refreshing drink is an excellent source
of vitamins A and C. Use either fresh or frozen fruit.
Ingredients
1 banana
1/2 cup strawberries
Juice of 1 lemon (about 4 tablespoons)
1/2 cup other berries such as blackberries or blueberries
2 ounces fresh raw baby spinach (about 2 cups)
1 tablespoon fresh mint or to taste
1 cup cold water or ice
Directions
Place all ingredients in a blender and puree. Enjoy.
Makes 4 servings: Serving Size – 6 oz. – Calories: 52 | Total Fat: Trace | Saturated Fat: Trace | Cholesterol 0 mg | Sodium 14mg
Carbohydrate 12g | Dietary Fiber 2g | Protein 1g