Stress Is Contagious and Debilitating— but Manageable

Stress Is Contagious and Debilitating— but Manageable:

 Chronic stress is associated with numerous health and emotional
problems, including:
→→ Physical aches and pains, such as headaches, back pain, sore
necks, and shoulders, and other symptoms such as indigestion.
→→ Sleep difficulties and feelings of fatigue even when you do
sleep.
→→ Cognitive difficulties, including forgetfulness, constant worry,
and an inability to concentrate, be creative, or make decisions.
→→ Emotional symptoms, including crying, anxiety, anger, loneliness,
and a sense of being powerless.
→→ Depression, which is magnified by stress and can also lead to
more stress.
→→ Excess weight, in part, because cortisol can stimulate your
appetite and stimulate enzymes to cause fat to be stored in your
fat cells.

here are some of the many practices that can help bring your stress to a more tolerable level:

→→ Exercise. Regular walking or other aerobic exercises can significantly

reduce the physical symptoms of stress and improve your

mood. Repetitive or rhythmic exercises, such as jogging, dancing,

or biking, seem to be particularly effective.

→→ Talk to somebody. The sense of isolation that hits some overworked

professionals can magnify the impact of other stressors.

Find ways to have meaningful conversations more frequently.

Beyond that, make eye contact, actually, listen to other people,

and try to connect with them in casual ways throughout your

day.

→→ Connect with nature. Research suggests that being in

nature—or being aware of nature through something as simple

as looking at houseplants—can reduce your stress symptoms.

For some people, regular lunchtime walks in a park can make a

big difference.

→→ Be creative. It can be healthy to focus on something different

and stimulate the creative part of your brain. Try painting or

playing a musical instrument, working in your garden, taking a

cooking class, or taking up a repetitive craft like knitting.

→→ Write about it. Keeping a journal is a great way to develop

insights, change your perspective, and grapple with tension.

Try writing about your stressors, describing precisely how they

make you feel. Then write about the good parts of your situation

and the things that make you feel grateful. Describe your

goals and the kind of work-life you intend to create in the

future.

→→ Look at the big picture. An immediate problem can lose its

impact when you place it in perspective. One way to do this is

to make a list in your journal about the things that matter most

in your life. Then ask yourself: how does the current problem

affect your list of big-picture goals or values?

→→ Help other people. In her TED talk, “How to Make Stress

Your Friend,” health psychologist Kelly McGonigal describes

research suggesting that people who reach out to other people

reduce their own stress level and build resilience. You're caring

for others is associated with a release of the hormone oxytocin,

which helps to heal stress-induced damage.

→→ Meditate. In recent years, a wave of studies has explained some

of the physiological benefits of meditation. There’s evidence

that it not only can make you feel more peaceful and physically

relaxed, but it also promotes cognitive and psychological

changes that enhance your performance and bring a feeling of

contentment. In working with clients, I find that it’s worth trying

a few approaches to select a style of meditation that

feels comfortable. Here’s a very simple meditation exercise to

get you started:

1) Pick a focus word, short phrase, or prayer that has meaning for

you, such as “peace,” “Hail Mary, full of grace,” or “I am calm

and connected.”

2) Sit quietly in a comfortable position.

3) Close your eyes.

4) Relax your muscles, progressing from your feet to your calves,

thighs, and abdomen, and up to your shoulders, neck, and head.

5) Breathe slowly and naturally, and as you do, say your phrase

silently to yourself, each time you inhale and exhale.

6) When thoughts come to mind, just notice them and gently

return to your repetition. You might say to yourself, “Oh well,”

or “That’s just a thought.”

7) Some instructors suggest that you continue for 10 to 30 minutes,

but I find that even a few minutes can be helpful.