WORRY VERSUS STRESS
WORRY is what happens when your mind dwells on negative thoughts, uncertain outcomes or things that could go wrong. "Worry tends to be repetitive, obsessive thoughts". Worry happens only in your mind, not in your body.
When we worry, it calms our brains down. Worry is also likely to cause us to problem-solve or take action, both of which are positive things. Worry is a way for your brain to handle problems in order to keep you safe.
" It's only when we get stuck thinking about a problem that worry stops being functional"
STRESS is a normal human reaction that happens to everyone. When you experience changes or challenges (stressors)your body produces physical and mental responses. That's stress...
Chronic stress, on the other hand, is when your body stays in this fight-or-flight mode continuously (usually because the situation doesn’t resolve, as with financial stressors or a challenging boss). Chronic stress is linked to health concerns such as digestive issues, an increased risk of heart disease and a weakening of the immune system.
Often, people with chronic stress try to manage it with unhealthy behaviors, including:
- Drinking alcohol too much or too often.
- Gambling.
- Overeating or developing an eating disorder.
- Using drugs.
STRATEGIES FOR STRESS RELIEF Exercise when you feel symptoms of stress coming on. Even a short walk can boost your mood.
At the end of each day, take a moment to think about what you’ve accomplished — not what you didn’t get done.
Set goals for your day, week and month. Narrowing your view will help you feel more in control of the moment and long-term tasks.
Consider talking to a therapist or your healthcare provider about your worries.
Learn to say “no” to additional responsibilities when you are too busy or stressed.
EXERCISE:
Exercise also seems to help mood. Part of the reason may be that it stimulates your body to release a number of hormones like endorphins and endocannabinoids that help block pain, improve sleep, and sedate you. Some of them (endocannabinoids) may be responsible for the euphoric feeling, or “runner’s high,” that some people report after long runs.
FOOD:
To stay healthy and on an even keel, look for complex carbohydrates, lean proteins, and fatty acids found in fish, meat, eggs, and nuts. Antioxidants help too. They protect your cells against damage that chronic stress can cause. You can find them in a huge variety of foods like beans, fruits, berries, vegetables, and spices such as ginger.
Habits that may help include:
- Exercise regularly.
- Get out in the sunlight.
- Drink less alcohol and caffeine close to bedtime.
- Set a sleep schedule.
- Don’t look at your electronics 30-60 minutes before bed. RELAXATION TECHNIQUES
- YOGA: This is a form of exercise, but it can also be a meditation. There are many types of yoga. The ones that focus on slow movement, stretching, and deep breathing are best for lowering your anxiety and stress.
- MEDITATION: It has been around for over 5,000 years for a reason. Meditation works well for many people and has many benefits. It can lower stress, anxiety, and chronic pain as well as improve sleep, energy levels, and mood.
- Deep breathing: When you practice deep breathing, you turn on your body’s natural ability to relax. This creates a state of deep rest that can change how your body responds to stress. It sends more oxygen to your brain and calms the part of your nervous system that handles your ability to relax.
Try BELLY BREATHING: Get comfortable, close your eyes, and place one hand on your stomach and the other on your chest. Take a deep breath in through your nose. You should feel your belly rise more than your chest. Now, exhale through your nose and pay close attention to how your body relaxes.
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