05 05ARE YOU ABLE TO ROLL WITH THE PUNCHES, or do the stressors in your life constantly trouble you? Life can be stressful; there is no doubt about that. Stress can come from just about anywhere (for example, your morning commute, your work, your finances, and maybe even your family). The way you manage stress determines how it affects you.
If you have been through or are currently in the middle of a very long and drawn-out stressful situation that is affecting your health, the tips that follow can definitely help. I do, however, also suggest that you seek the help of a health practitioner who can give you an individualized treatment plan for managing your stress.
Make sure to get enough sleep. As I discussed in chapter 4, good sleep is essential to good health, and most people do not sleep enough. Sleep is more restorative to the body than just about anything else, and it’s a must for properly managing stress. Not sleeping enough is a physical stress in and of itself, and sleep deprivation makes it less likely that you’ll be able to handle all that life throws at you. Get at least eight hours of sleep, and more if you are very stressed. Make it a point to go to bed by 10:00 PM (recall that your adrenal glands—the tiny organs responsible for the housing and release of your stress hormones—do their resting between the hours of 11:00 PM and 1:00 AM).
Exercise on a regular basis. Getting the right kind of exercise on a regular basis decreases stress hormones and increases endorphins—chemicals that make you feel good (I try to work out five days a week, and this is why). Note that if you are chronically stressed, however, you should not do very intense exercise because it may adversely affect your stress hormones. Gentle forms of exercise—like slow walking or swimming, and some forms of yoga (not “hot yoga”)—are best if you’ve been very stressed for a long time (more on this in chapter 6).
Pay attention to your diet. When we are stressed, it’s common to make poor food choices. I’m sure we’ve all told ourselves that we “deserve” a pint of ice cream (or a plate of french fries, or whatever) when life has gotten hard—hello emotional eating! Junk food isn’t going to alleviate your stress, however; eating lots of it (or falling into other destructive habits, like smoking or drinking excessive amounts of alcohol) is actually one of the worst things you can do for yourself when you’re under stress. Stress is rough on the body, so do yourself a favor and support your body with a nutrient-dense real-food diet.
Be careful about caffeine. Even though stress can leave you feeling depleted, guzzling coffee or other caffeinated beverages, such as soda, is not the solution. Your adrenal glands are already taking a beating when you’re stressed (they’re on overdrive secreting the hormones adrenaline and cortisol). Caffeine only serves to stimulate them further. If you exhaust your adrenal glands, you can end up very fatigued and sick (which will only stress you further), and it will be difficult to recover.
Get to know your limits. Learn how to say “no,” so you can keep your life as simple as possible. A less busy life is a less stressful life! Lofty goals can be a source of stress—better to keep your goals realistic and attainable. Don’t compare yourself to others and don’t try to be perfect; focus on being the best you that you can be.
Breathe deeply. Your blood needs to maintain a pH of 7.35 to 7.45 for optimal function of your cells. When we are stressed, we tend to breathe shallowly at an accelerated rate (we hyperventilate), which makes our blood pH greater than 7.45 (overly acidic). If you focus on taking deep and slow breaths in and out, you can calm yourself down and return your blood pH to normal; give this a try whenever you feel overwhelmed. I often rely on this technique to chill myself out; it can be done anytime and anywhere. Focus all your attention on your breathing while you are doing this; if your heart rate is elevated due to stress, taking ten deep breaths can slow it down like magic.
Is finding time to relax on your own a challenge? If so, I want to encourage you to start scheduling some solo downtime into your days—time when you can just think, and check in with yourself to make sure your needs are being met. I love taking walks alone; I also enjoy cooking alone. I think everyone needs to find his or her own way to spend time alone, even if it’s just for a few minutes every day.
Make time for downtime. Being too busy or working too much really adds to your stress load. Find the time to do relaxing things that you enjoy as often as possible, like chatting on the phone with a dear friend, taking a bath, reading a book, or cuddling with your partner, kids, or pets. I sometimes relax by cooking an elaborate meal for no apparent reason (or by going out for one). And though I don’t get to take them as often as I’d like, I am a big fan of vacations in sunny places.
Focus on being mindful or in the moment. This forces you to stop thinking about all the things that are stressing you out, so you can focus solely on what you are presently doing. I talk much more about what this means (and how to do it) in chapter 38.