Stressed?

Get Your “CHILL” on for the Holidays

by  Mark “Coach Rozy” Roozen

Whether you’ve got one minute or half an hour, check out this training and exercises to help you find your “center” or inner calm to prevent stress from wreaking you and your holidays.

If you’ve ever had a big event, something at work that pushed you to your limits, or even events that caused you to stress out more than normal (like the holidays!) and then come down with a cold a few days later, or experienced worries during the day and then had a sleepless night, you know the physical toll stress can have.

Several Chronic health conditions are caused by ongoing stress, from mental health issues such as depression and anxiety to physical ailments like weakened immunity, muscle tension, and cardiovascular disease. While it is normal to experience stress in small doses, such as when preparing for a presentation, chronic stress can have a range of serious and long-term effects on both your physical and mental well-being. It is important to take the necessary steps to manage chronic stress to protect your overall health and well-being.

If you’re wondering just how big a toll stress is taking on your health, these are some signs to look out for.

YOU HAVE HEADACHES 

Stress causes muscle tension, which in turn can lead to headaches and migraines as well as back and neck pain, says Hulkow. The more chronic the stress, the more frequent and intense your headaches or migraines may be.

YOU’RE ALWAYS SICK 

Psychological stress can suppress your body’s immune system, making you more likely to get sick if you come across germs. It’ll also be more challenging to fight off an infection and heal quickly once you are sick.

YOUR HAIR IS THINNING 

Prolonged stress exposure can damage your hair say the experts.  If your hair isn’t growing as fast as it usually does, looks duller than usual or is even falling out, it could be a sign that it’s time to de-stress.

YOUR BACK ACHES

Constantly carrying tension in your body leads to musculoskeletal pain, particularly in the back and upper extremities. Chronic aches and pains can, in turn, contribute to more stress – which easily devolves into a self-perpetuating cycle.

YOU’RE TIRED ALL THE TIME 

Not only do you feel lethargic all day but when you crawl into bed at night, you might have trouble falling asleep. Low energy and sleep problems are indicators that emotional worries are taking their toll on your health.

If these symptoms sound familiar, the good news is that it is possible to reverse course when it comes to the physical fallout from stress. Relaxation practices can work wonders to reduce tension and decrease stress-related health problems. The exercises here can have almost an immediate impact on stress levels – although practice makes perfection, so try to do them on a regularly basis – WHAT A GREAT NEW YEAR GOAL TO PUT IN PLACE!

Here’s how to find your inner calm, whether you have 30 seconds or 30 minutes.

30-SECOND STRESS BUSTER 

Take a deep breath, inhaling for a count of 10. Hold your breath for 10 counts, then exhale slowly counting backwards from 10. Breathwork is a stress relaxation technique that can help reduce your heart rate and blood pressure.

60-SECOND STRESS BUSTER 

Stand tall on a yoga mat with feet hip-width apart. Take a deep breath as you inhale through your nose and raise both arms to the sky. Hold this position for a few seconds, then exhale through your nose as you lower your arms forward and hinge forward at your hips to touch your feet. Hold the position at the bottom for a few seconds, breathing in and out through your nose. Slowly roll up through your spine to stand tall again, pulling your shoulders back and maintaining a soft gaze. Combining controlled movement with breathing practices can lower stress levels and blood pressure.

5-MINUTE STRESS BUSTER 

Listen to a song that has a positive uplifting message. Music can help with stress by reducing the levels of stress-related hormones in your body. “I’ve been listening to Christmas music and my go to Watercolors Jazz Station” says Coach Rozy.

20-MINUTE STRESS BUSTER 

Listen to a guided meditation or try yoga nidra—that sleepy state of consciousness you slip into when you lie prone on your mat at the end of a yoga class. In both cases, start by either finding a sample meditation through a mental health app or you can even YouTube “yoga nidra.” Slip on your most comfy, relaxing sweat pants and sweatshirt,  press play on your device and stretch out flat on the floor as you listen to the calming words.

30-MINUTE STRESS BUSTER 

Take a walk in the mall. Or go skate, cross-country ski or even hike around your neighborhood. It matters less what you do, and more that you get outside and move. Engaging in regular physical exercise can help you manage stress while also helping you sleep better at night, feel energized and stabilize your mood.

Of course, sometimes, despite your efforts to manage stress on your own, it can be overwhelming. When that happends, it’s important to seek professional help if stress becomes chronic or unmanageable.  Talking to a therapist can help each person look deeper into the root cause of their struggles and explore effective ways of coping.”

Remember, stress is not something you have to live with. Doing these exercises regularly (and anytime you’re feeling anxious) will eventually train your body to head straight for relaxation mode when a stressful situation arises. Until then, just breathe.