Reduce Stress

Reduce Your Stress: A Little Adds Up to A Lot!

Posted by Orlando Therapy Project

Jennifer Sigman, LMFT, is a licensed marriage and family therapist specializing in marriage counseling and anxiety. Jennifer utilizes mindfulness practices to help her clients better understand and improve themselves and their relationships. For more information about controlling worry, stress and anxiety contact Jennifer Sigman, MS, LMFT at www.OrlandoTherapyProject.com, Sigmantherapy@aol.com or telephone 407-415-9017. 

Reduce Your Stress: A Little Adds Up to A Lot!

By Jennifer Sigman LMFT

I’ve seen it in my practice for more than 20 years, this time of the year can lead many people to feel more burdened than joyous. Limited finances, health or relationship concerns, loneliness and apprehension about the New Year can lead to anxiety or depression. It can even lead to physical issues, like increased blood pressure or heart attacks. You should not take it for granted that this anxiety “comes with the season”. There are things you can do to stabilize and improve your mental health and physical well being.

Here are five tips to remember now and throughout the New Year that will improve your outlook on your physical and emotional well being…

Control what you can control. This is the most important tip anyone can give you. Look around and notice the people who are moving gracefully through tough and busy times, I assure you they are working this tip. Make a list, make a plan, and prioritize yourself. Here’s the trick, hold this gently and be flexible. Let go of the things you can’t control.

 
Eat and drink mindfully. Overeating, especially carbohydrates and simple sugars can cause headaches, cardiac fluctuations and hypertension. Increased caffeine and alcohol during the holidays can intensify or even mimic anxiety and depression symptoms. Too much caffeine (and more than one is too much) can cause shortness of breath and increased heart rate- sometimes up to 4 hours later.. Remember caffeine is found in coffee, tea, hot chocolate and many sodas. Here’s what to do… eat with a plan. Taste many things and fill up on few. Listen to what your body is telling you. Choose protein over carbohydrates and don’t go to bed right after a meal. You will never feel unhappy that you limited your caffeine and alcohol intake. Think about your choices, go slow and remember, this is not your last meal. 

Exercise. Besides being good for your heart, lungs and brain (research shows that increased blood flow to the brain has a multitude of significant advantages) some simple physical activity can produce enough endorphins to temporarily bring down your stress level. The endorphins eat up the extra stress hormones in our body! Don’t make this tough (unless you’re already very active). Make it nice and do-able. Every step or activity counts! Just get your heart rate up a little…or a lot.

Breathe. This sounds so simple but we do it wrong all the time, especially when we’re under pressure. We take short shallow breathes and feel light headed. Learn to breathe correctly and you can control your mind and your body. Long slow breathes in through the nose, count slowly as high as you can. Long slow breathes out through the nose, again counting as high as you can. Now repeat and add one more number. Listen to the sound of your breathe. You should hear the sound both as you inhale and as you exhale. Do this for 3- 5 minutes. Practice this type of breathing a few times a day. Over time, as your lung capacity increases, so will your ability to count higher. (This also has tremendous impact on calming your fight and flight responses- i.e. your stress system!)

Sleep.  Pull down the blinds, pull up the blanket, and turn off the computer, TV and cell phone. Through deep sleep, which happens early in the sleep cycle and REM sleep (Rapid Eye Movement or dreaming sleep) which gets longer later in the sleep cycle, physically and emotionally our bodies restore and recuperate. During sleep our body releases growth hormones for healing and repair; in preparation for tomorrow. Our immune system strengthens itself. Our brain functioning improves as does our ability to process and retain information. Sleep is also a natural mood stabilizer. Try going to bed 10-15 minutes earlier than usual. Listen to the sound of your breath and let your body rest. Reflect on 3 things you are appreciative for and enjoy the moment.

Remember, if you’re already burdened with other life issues (a divorce, chronic health diagnosis, job loss, a recent death or accident) your physiology is more sensitive and at risk to affect your mental health and physical well being. Now is the time to control everything you can and practice these tips. Set yourself up for success. Do a little every day. You don’t have to do it perfectly or even well, the success comes when (as Nike says) you “Just Do It !”

Jennifer Sigman is the Director of the Orlando Therapy Project located in Central Florida. You can follow her at www.facebook.com/JenniferSigman.OTP or http://twitter.com/OrlThrpyProject.