Healthy Ideas to Manage Life's Pressures Part 3

Here is the final installment in our series on strategies to reduce the every day stress in our lives courtesy of Mental Health America. Living with mental illness is a stress in and of itself - with or without the moment to moment drama of modern life. The neurotransmitters adrenaline and epinephrine evolved to help us react quickly to an immediate threat - fight or flight - great idea if you need a speedy response to stumbling upon lions, or tigers or bears! However, we never did adapt to a steady stream of these useful chemicals - the so called 'stress response.' Long term, an overabundance of fight or flight chemicals is damaging to our health, resulting in heart disease and a host of pathological conditions. So, take a deep breath and try these ideas...

• Watch your negative self-talk. Try not to put yourself down. For example, if you don’t make it to the gym this week, don’t call yourself lazy. Instead think about the specific factor that may have kept you from going to the gym. “I wasn’t able to work out because I had to work late hours this week, but next week, I’ll make it a priority to go.” The problem is temporary and can be overcome.

• Get involved in spiritual activities. Studies have shown that religious involvement and spirituality are associated with better health outcomes, such as greater coping skills, less anxiety and a lower risk of depression. Spirituality may provide a sense of hope, meaning and purpose in life, a way to understand suffering and illness, and a connection with others. Religious and spiritual practices, such as prayer and meditation, can evoke positive emotions that can lead to better health.

• Write down three good things that happen to you each day for a week. Also write down why each good thing happened. Thinking about the good things in your life and expressing gratitude may actually help you feel happier.

And finally, deep breathing is a great way to de-stress. It actually changes your brain’s chemical balance to calm you down.

Here’s how to do it:

1. Lie down or sit on the floor or in a chair.
2. Rest your hands on your stomach.
3. Slowly count to four and inhale through your nose. Feel your stomach rise. Hold it for a second.
4. Slowly count to four while you exhale through your mouth. To control how fast you exhale, purse your lips like you’re going to whistle. Your stomach will slowly fall.
5. Do this a few times.

Check out Part 1 and Part 2 of this list for a refresher and start chillaxin!