Stress is the “wear and tear” bodies experience when adjusting to the continually changing environment, says Don Tolman in the Farmacist Desk Reference Encyclopedia of Whole Food Medicine, Vol. II (Ynot Eduk8, Inc., 2007).
Tolman says stress has both emotional and physical effects that can be positive or negative, depending on how a person reacts to the stressor. Positive effects of stress include stimulation, excitement, and a need to take action. Negative effects include depression, anger, rejection, and distrust or, in extreme cases, paranoia.
The total elimination of stress is not desirable, as that could lead to boredom or lack of motivation. Instead, Tolman suggests finding an optimal stress level that will motivate yet not overwhelm.
Optimal Stress Levels
There is no one ideal stress level for all people, as each individual differs. For example, Tolman says whilst one person may thrive in a routine job, another may feel bored and, even worse, trapped. A person’s optimal stress level also changes with age.
“Unrelieved stress has been found to be related to most illness,” Tolman says. “…there are many possibilities for its management. However, all require work toward change.”
The changes Tolman mentions are both behavioral and mental, but also can include some natural herbal aids. Tolman mentions six key points to help control negative stress.
Become aware of stressors and the emotional and physical reactions they cause.
Do not ignore distress.
Determine what events cause stress.
Determine the physical reaction to stress.
Recognize what can be changed.
Can the stressor be limited or eliminated?
Can exposure to the stressor be shortened by taking breaks?
Reduce the intensity of emotional reactions to stress.
Are stressors being viewed as exaggerated, or in colloquial terms, is a mountain being made out of a molehill?
Stop expecting to please everyone.
Try not to see everything as critical and urgent.
Realize that prevailing in every situation is not possible.
Learn to moderate physical reactions to stress.
Practice slow deep breathing.
Relaxation techniques can reduce muscle tension. One such technique is meditation, which can be practiced by anyone and yield positive benefits in as little as 10 minutes per day.
Build physical reserves.
Get aerobic exercise three to four times per week. Some good examples are walking, cycling, swimming, and jogging.
Eat nutritious meals.
Maintain an ideal weight.
Avoid nicotine and stimulants such as caffeine. Also limit or avoid alcohol.
Get enough sleep and be consistent with a sleep routine.
Maintain emotional reserves.
Develop supportive friendships.
Pursue realistic goals that are personally meaningful.
Expect some frustrations, failures, disappointments, and even sorrows.
Steven Foster, author of 101 Medicinal Herbs: An Illustrated Guide (Interweave Press, Inc., 1998), suggests several herbs that are readily accessible and can help control anxiety and promote sleep.
Ashwaganda, a traditional Indian herb, is used to alleviate insomnia and stress. Research has suggested that this herb, used as far back as 3000 years ago, has antioxidant activity, is an aphrodisiac, an anti-inflammatory, making it useful for treating arthritis, and a sedative. These studies were published in journals not readily available in the United States, and therefore this ancient herb has remained somewhat obscure to Western medicine.
Valerian, more familiar to Western medicine, is useful for alleviating anxiety and insomnia. There is generally no “hangover” effect, as sometimes happens with prescription sedatives, and valerian is not addictive.
Be aware, however, that these suggestions of natural stress control may not apply to those with clinically diagnosed conditions such as Generalized Anxiety Disorder (GAD) or Panic Disorder or other mental disorders, where prescription medications taken carefully under physician supervision may be needed.
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