Someone once said, "A diamond is just a lump of coal that has withstood a lot of pressure."Sure, stress can motivate us to get things done — that's the upside. But the downside can be ugly. Is YOUR stress spiraling out of control? Four major sources of stress (especially during the holidays) are: fantasies, family, food and finances. Stress, according to a study in the New England Journal of Medicine, can lead to physical problems such as ulcers, headaches, hair loss, high blood pressure, and can accelerate some effects of aging. We also know that stress may contribute to emotional upheaval — irritability, anger, binge eating and even depression. During these next few weeks the temptation is to want it all. We often get so caught up in the eating, drinking, partying, and shopping that there is no time left for spiritual reflection and quiet nurturing.
Here are 7 easy strategies — one for each day of the week — to help you meet stress head-on and conquer it:
1) Breathe: Yes! It's that simple. Breathe deeply, but don't hyperventilate. Inhale as though you were sniffing a delightful scent. Then stre-e-e-tch your arms high over your head as you slowly and completely exhale. Paced respiration (taking a deep breath in to the count of 4 or 5 and slowly exhaling) is a new behavior modification technique that can decrease the frequency of hot flashes by up to 80 percent! Breath work is promoted by the North American Menopause Society and the American College of Obstetricians and Gynecologists, who emphasize that it is free and has no side effects.
2) Set boundaries: Just like the stressed-out mom who sat in the playpen to keep away from the children, you can erect some barriers. Decide WHAT you will do — and WHEN. Better still, decide what you won't do and dare to say "NO." Try to avoid anything and anyone, who you know can push your buttons. Sometimes easier said then done....especially this time of year with work obligations, parties and family gatherings. Try to keep your sense of humor and wits about you. Ho-ho-ho....
3) Clarify your goals: Decide exactly what needs to be done and plan a smart way of accomplishing each task. Then give yourself a pat on the back every time you achieve even one of your goals, no matter how small.
4) Put yourself first: That's right! If you aren't functioning at your peak, your work and your relationships will suffer. Find time for yourself, and try to do at least one relaxing thing each day: Take a bubble bath, or read a chapter of a favorite book, sit still for 5 minutes or put your feet up, call a friend for a short pep talk, take a lunchtime walk, schedule time for an exercise class, a massage, a movie.......the possibilities are endless.
5) Give yourself a break: It's okay to goof off, take a mental health day, do lunch, miss a deadline, pop the cork every now and then. In six months or 10 years, who will remember? Who have you every heard say, in the "golden" years of their lives, that they wished they had worked, worried or stressed more? NO ONE, so just give yourself permission to LIVE LIFE in the moment!
6) Get spiritual: Get in touch with your spiritual values, and align your plans and activities with them. For instance, read an inspiring book, then figure out how to incorporate what you learned into your day-to-day life. Sign-up for a daily e-mail inspirational message or invest in a tear-away daily calendar with inspiring quotations or a thought of the day. Music can play a spiritual part in de-stressing your life. Put on a soothing instrumental or nature inspired CD, close your eyes for just a moment and let the music take you away. Go outside and smell the air, the flowers and the trees. Feel the wind, sunshine or rain on your face. Listen for tiny sounds. Light a candle, or two, or three... and watch them flicker. Take a moment every day to marvel at the wonders all around you.
7) Take five: Right now, stop what you are doing to cherish the moment. The most constant element in our lives is change. What happened five minutes ago can't be re-lived and what will happen five minutes from now is promised to know one. We continually struggle to change, control and manipulate what has happened, what will happen, or other people and their emotions or actions. The only person you can change is yourself. The only thing that certain in our lives is what is happening in the here and now. Despite how cliche' that may sound....it's the indisputable truth leaving me with no more to say.
Silence is loud.
Research from : John Hopkins University Press - Menopause Matters by Julia Edelman, MD
Articles by: Sally Hammond and Estelle Sobel - Quote from psychotherapist: Mark Gorkin
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