Simple Steps to Managing Stress

Work deadlines. Traffic jams. Money woes.

In a world that often seems as though it's moving at the speed of light, it's hard not to feel stressed. Add the hectic pace and demands of the holiday season to the mix, and you have a recipe for stress and anxiety.

Some stress is normal and can even be useful. It can help you finish a 5K run or meet an important deadline. It's when stress takes over the body that it can have a harmful effect. When stressed, our bodies go into the "flight or fight" mode, meaning the same response our body gives when facing down a predator is also produced during "typical" stressful situations, such as driving in heavy traffic or worrying over monthly bills.

To account for the added challenges that stress puts on our body, our adrenal glands react by sending out a variety of chemical messengers, resulting in higher blood pressure, increased heart and respiratory rates, and tense muscles.

These stress-induced effects can be harmful when stress becomes a constant day-to-day battle. While stressful situations aren't entirely avoidable, the key is finding a balance between the good stress and bad stress, and managing your body's responses to each. Try these easy tips to help you manage your stress levels:

Replenish your adrenal gland

The adrenal gland is important because it helps our bodies handle stressful situations. Like the rest of our body, the adrenal gland needs certain nutrients to help keep it healthy and functioning properly. In fact, the highest concentrations of vitamin C and certain B-vitamins are found within the adrenal gland, which means these nutrients are in constant need of replenishment.

In addition, modern scientific research has begun supporting the traditional use of some botanicals for maintaining adrenal gland health and reducing the negative impact stress can have on the body. Some botanical supplements--including Rhodiola rosea, Withania somnifera, Schisandra chinensis, and Siberian ginseng--are categorized as adaptogenic botanicals, and are known to increase resistance to a variety of chemical, biological, and physical stressors..

Get your body (and mind) moving

Did you know 30 minutes on the treadmill, a brisk walk, or a game of basketball can go a long way for managing stress? Physical activity not only distracts you from stressors, but it also energizes your body and helps you release frustration.

Exercise can also decrease stress hormones, and increase endorphins--your body's "happy" chemicals--giving your mood a natural lift. If traditional forms of exercise don't entice you, yoga, Tai chi and other meditation practices are also helpful for stress management because it teaches useful relaxation techniques.

Catch your Zzzz's

We hear it over and over again--get at least eight hours of sleep. While ideal, studies show that many adults struggle to get even six or seven hours of solid sack time. Without enough sleep you're likely to run your body down. However, getting enough sleep will help you face the day ahead with renewed energy and focus, keeping your stress level to a limit.

Some supplements may help promote healthy sleep patterns, including melatonin, which helps regulate the human biological clock; valerian, which has been used as a natural sedative; and 5-HTP (also known as 5-Hydroxytryptophan) which helps the body make serotonin and tryptophan and has been shown to improve the duration and depth of sleep.

Put yourself and your health first

There's no need to be a superhero day in and day out. If you're feeling stretched and are asked to take on an extra responsibility at a school function or the office, just say no (without any guilt)! Running on overdrive will only wear you out and create more stress for you and your immune system.

Help your immune system function at its best by ensuring that you're meeting all of your nutritional requirements. If there are places you may be lacking in your diet, consider taking a multivitamin to fill in the nutritional gaps. Taking care of you first can positively impact how you deal with life's everyday stressors.

Stop Stress in its Tracks This Holiday Season
Andrea Donsky and Randy Boyer

Between the end-of-year deadlines, holiday shopping budgets, crowded stores, long lines, and the odd family dust-up, stress is pretty much a given this time of year. And this year in particular, more of us are under more stress, thanks in part to the economy. But even if it feels like your stress is insurmountable, managing it is possible

When Money Talks: Financial Fears Today's Top Stressor
Karen Wright, Psychology Today

Financial worries are keeping Americans of all income levels up at night: In a survey conducted by the American Psychological Association money ranked as the top stressor for 8 out of 10 respondents. Almost half reported growing concern about the ability to provide for their families' basic needs. However, psychologists and economists alike say that much of this stress results not from actual material circumstances ...

Stressed Out: Warning Signs of Burn-Out Should Not Be Taken Lightly
Andrea Donsky and Randy Boyer

Stress is viewed as a psychological problem, but its physical effects are very real. What we perceive as a stressor, whether physical, emotional or mental, poses a threat to homeostasis, or our well-being.

Diet Plays an Important Role in the Quality of Sleep
Lisa Tsakos

While numerous medical issues such as chronic pain or sleep apnea can interfere with a restful slumber, stress and an overactive nervous system is the culprit for most of us. We may not have much control over work schedules or stress levels, but sleep can be positively or negatively influenced by diet.

Need To Lose Weight? 10 Ways to Conquer Emotional Eating
January W. Payne

Do you blindly turn to food as a source of comfort when you're feeling upset? Since emotional overeating doesn't provide any lasting satisfaction and can lead to health problems, it's far better to find other ways to deal with the stresses of daily life. That's the premise of a book out this month ...

(c) 2009 Naturally Savvy