I am looking forward to a stress free (negative stress) weekend! I have had so much negative stress lately, that I need a break from it very much! As you know it is not good for someone who is suffering from autoimmune disease to have any stress. So, with that said, I am hoping for a (negative stress) free weekend.
I know that with having health issues it's not easy to always be stress free. You have this gnawing feeling of uneasiness dealing with not being healthy anyway, right? Even worse if your family doesn't understand it, that can be very stressful.
You have to do what is
right for you, and your body. Do whatever you have to do for your health and
well being. It is not the easiest thing to do, but it's worth it to your
health.
Chronic stress has been
blamed for a variety of health issues from heart disease, cancer, and obesity.
Autoimmune disease has been studied for
its relationship to chronic stress. It's been shown to influence a number of human inflammatory and
autoimmune diseases like, rheumatoid arthritis, inflammatory bowel disease,
colitis, multiple sclerosis, Sjogren's syndrome, Hashimoto's, even asthma and
dermatitis.
If you
are suffering from an autoimmune disease, you already know that it's a vicious
cycle.
Major
events in life are sure stressors. Pinpointing the sources of
everyday stress can be difficult. To identify your true source of stress, look closely at your habits,
attitude, and excuses: Do you
explain away stress as temporary? Like "I just have a million things going
on right now." Or
"things are crazy around here lately." Do you blame your stress on other people or view it as
normal?
Keep
A Stress Journal
A
stress journal can help you identify the regular stressors in your life and the
way you deal with them. Each time you feel stressed, keep track of it in your
journal. As you keep a daily
log, you will begin to see patterns and common themes. Write down:
What
causes you stress (guess if you're unsure)
How
you felt, physically and emotionally
How
you acted in response
What
you did to make yourself feel better
Get
Moving
Physical
activity plays a key role in reducing and preventing the effects of
stress. You don't have to spend hours in the gym to get
benefits. Just about any form
of physical activity can help relieve stress and burn away anger, tension, and
frustration. Exercise releases
endorphins which boost your mood and make you feel good and it is a great
distraction of your daily worries.
Maximum
benefit comes from exercising for 30 minutes or more, you can start small and
build up your fitness level gradually. Take short 10 min. bursts
of activity at first if need be. The
first step is to get yourself moving. You'll have more energy and a much better outlook. I have several programs that would help.
Engage
Socially
Social
engagement is the quickest, most efficient way to stop stress. It helps
communicating with another human being who makes you feel safe and understood.
Reach
out to family and friends and connect regularly in person. The people you talk
to don’t have to be able to "fix" your stress; they just need to be
good listeners. Opening up is not a sign of weakness and it won’t make you a
burden to others. In fact, most friends will be flattered that you trust them
enough to confide in them, and it will only strengthen your bond. And remember,
it’s never too late to make new friendships and improve your support network.
Avoid
Unnecessary Stress
Stress
is an automatic response from your nervous system, some stressors arise at
predictable times, getting to work, a meeting with your boss, family
gatherings, for example.
When
handling these routine stressors, you can either change the situation or change
your reaction. When deciding which option to choose in any given scenario, it’s
helpful to think of the four A's: Avoid, Alter, Adapt, or Accept.
However, it's not
healthy to avoid a stressful situation that needs to be addressed, but you may
be surprised by the number of stressors in your life that you can eliminate.
Learn how to say
"no" to taking on too much.
Avoid people who
stress you out! If someone continually causes you stress, limit the
amount of time you are around them or end the relationship.
Take control of your
environment. If the evening news stresses you, turn it off. Take
the long way home, if it's traffic.
Alter The Situation
If you can't avoid a
stressful situation, try to alter it. You may have to alter the way you
communicating and function in your daily life.
Don't bottle your
feelings, instead express them.
If you can’t avoid a
stressful situation, try to alter it. If you don't voice your feelings,
resentment will build and the stress will increase.
Be willing to
compromise.
Manage your time
better. Poor time management can cause a lot of stress. Plan
ahead, and don't overextend yourself.
Avoid The Negative
Thinking
How
you think can have a huge effect on your stress levels. Each time you think a negative thought about
yourself, your body reacts as if it was really happening.
Think
positive! Don't fume in the traffic jam,
instead listen to your favorite radio station and enjoy some alone time.
Ask
yourself how important it will be in the long run. Will it still be important a year from now?
Adjust
your standards. Perfectionism is a major
source of avoidable stress. Stop setting
yourself up for failure by demanding perfection.
Except What You Can't
Change
You can avoid many sources of stress. You can't prevent or change some things that
cause stress, such as the illness. So
the best thing would be to accept it, which is very difficult to do. In the long run its best to do so, because
you can't change it.
It's stressing to try and control the uncontrollable. Instead focus on the things you can change. Look for opportunities for personal growth,
learn from your mistakes.
Learn to forgive. Accept the fact that we live in an imperfect
world and that people make mistakes. Let
go of anger and resentments. Free
yourself from negative energy by forgiving and moving on.
Have Fun and Relax
Take charge
and have a positive attitude. Make time
for yourself, have fun and make time for relaxation, you'll be in a much better
place to handle life's stressors. Don’t
get so caught up in the hustle and bustle of life that you forget to take care
of your own needs. Nurturing yourself is a necessity, not a luxury.
Make time
everyday for "Me" time. Do
something you enjoy every day. Laugh
daily.
Healthy Lifestyle
Eat clean, avoid chemically
processed foods. Follow Paleo, AIP,
Clean eating lifestyle. Well-nourished
bodies are better prepared to cope with stress, so be mindful of what you
eat. Start your day with breakfast, and
follow with balanced, nutritious meals throughout your day. Reduce caffeine and avoid sugar. Avoid alcohol and get enough sleep. If you feel tired it will increase your
stress.
Here is to us growing, and
learning to deal with stress in a healthy way.
I would like to hear from you. How does stress play a role
in your health? What helps you in dealing
with stress?
