Stress management

Stress causes weight problems, low energy, depression, decreased immunity, and the list goes on and on. Over 20 million Americans suffer from health problems related to chronic stress. Ninety-five percent of the visits to health care professionals are stress-related. Everyone is affected by stress in one way or another. So, what are we to do?

A very simple ways to relieve stress is deep breathing. It activates the relaxation centers of our brain, and reduces stress. It creates mental clarity, increased energy, and increases oxygen absorption. When your tense, your breathing is shallow, and oxygen intake is diminishes. Body fluids begin to accumulate, which clogs your lymphatic system, and starts the cycle of lowered immunity, decreased circulation, and then illness. Simply taking the time to breathe deeply, and taking in some good old oxygen can do a great many things for your health.

A technique to prompt deep breathing is to imagine that you are going to fill a balloon in your belly with air being drawn through your nose. Fill your belly then torso, upper chest, head, and finally, release the air slowly, pushing the air out forcefully at the end to be sure and get it all out. Take two deep cleansing breaths in, and out, then repeat the process up to ten times, or as many as you have time for.

Deep breathing is one of the benefits of exercise. Your circulation improves and excess fluids are removed. Your lymph system flow increases and your immunity get’s a boost.

Protein and mineral needs increase when stress is elevated. Vegetable proteins found in whole grains, sea greens, sea and soy foods, eggs, and sprouts are the most notable for addressing this deficiency. Have fresh carrot juice, and sea food once a week. Eat lots of greens, have salmon, bananas, and avocados, and remove foods with high sodium content from your diet.

Laughing is a proven stress reliever! Surround yourself daily with a laughter source! Meditate, journal, and pray! All of these activities reduce stress. Take breaks to strengthen family and friendships, celebrate life’s victories, and create pastimes to relieve your stress. (Computer games don’t count!!). Delegate when you can, live for today, and listen to, or play music. Take a long weekend, longer walks, and get plenty of rest.

Learning time management skills, studying specific mental problems, getting counseling, and working to be a more positive person are some areas to consider for stress reduction.

Supplements to study for nerve support are: B-12 (sublingual/under the tongue), 5-HTP, Vitamin C with bioflavonoids, B-complex vitamins, SAMe, Glutamine, Tyrosine, DLPA, GABA, Magnesium, Evening Primrose Oil, Omega’s 3-6-9, CoQ-10, and Alpha Lipoic Acid.

Herbs to research for help with stress management are: Gotu Kola, Ginko Biloba, Siberian eleuthero, rhodiola rosea, astragalus, jiaogulan, Kava kava, and licorice root.

Get a massage, use aromatherapy, and educate yourself about other de-stressors that interest you. Be brave, and step out of your comfort zone, you never know you may find a new path altogether for a less stressful life! The process of educating yourself will boost your self-esteem, as you’re working to make you better, and you never know, you might just learn something about yourself.

See a mental health counselor if your stress levels do not seem to go down or you start feeling like things will never get better no matter what you try. Remember those who ask for help are not weak, but rather the strong ones!

Remember you are unique, and need a program designed for your individuality. An accessible way to do this is to consult with a Naturopath.

Angelyn Nienhuser has a doctorate in naturopathy and is a Mental Health Counselor. She can be contacted at 308-249-5520.