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Stress Strategies

Posted on November 11, 2015

Stress Management Strategies
Why is Stress Management important in spinal conditions? The old phrase, “Stress Kills” has merit. Stress will lower your immune system and your ability to heal. It will cause the breakdown of muscle tissue and weaken ligaments and tendons. The physiological effects on the liver and circulatory system is devastating. For these reasons, let’s take a look as some ways to manage our stress…

Cognitive Therapy, Laughter and Humor, Conflict Resolution, Meditation, Positive Affirmations, Visualizations, Social Interaction and Support, Organizational and Time management, and Anger Management.

Exercise, Deep Breathing, Yoga, Progressive Muscle Relaxation and Relaxation Techniques, Biofeedback, Aromatherapy, Relaxing Music, and Massage Therapy

Nutrition and Natural Supplements

Ways of reducing stress, it’s effects, and help maintain good mental health.

• Always stay calm and speak to others in a positive and respectful manner.
• Learn about time management, get organized, create a to-do list, and tackle your tasks or
issues one at a time. Make lists… by a list and schedule.
• Fill your mind with thoughts of peace, courage, health, and hope. Keep a positive attitude.
“think on these things….” from the Bible has a reason.
• Physical exercise is the best way to relieve stress. Aerobic exercise and physical activity
help reduce the effects of stress on the body. Play hard with your kids. HIIT High
Intensity Interval Training (30 seconds/90 seconds). Dance video games with kids. Play
four square, hop scotch, badminton, tetherball. Bike rides. Roller skating rink.
• Get outside for fresh air and sunlight (without sun screen). Depression is higher in
countries that have less sunlight.
• See a comedy show or movie. Have a comedy night with your kids, dress up and tell jokes.
Play games. Dance video games.
• Take daily multivitamins. Periods of stress deplete nutrients more quickly especially
calcium, magnesium and potassium.. Quality matters. Low quality will accelerate
depletion. (Calm is a terrific night time supplement for magnesium.)
• Vitamin C has been shown in research to reduce the effects of stress. 5,00-20,000 mg/day
• Foods rich in omega 3 fatty acids are essential to brain function.
• Frequent breaks with stretching and massages help reduce tension.
• Stop or limit caffeine and alcohol consumption. Switch to herbal teas and coffee
substitutes: Raja’s Cup, licorice root tea,
• Eat regularly scheduled, healthy, and well balanced meals. 3-5 meals per day. Plan your
meals and shop your plan. Write up the plan and post it on a calendar. Always have
healthy snacks in the fridge. Dark chocolate squares in the freezer. Cook 1-2 days per
week and make your own TV dinners and eat leftovers. Crock pots. Toaster Ovens.
• Drink plenty of water and stay hydrated: 64-80 oz water (can consume ½ volume as fresh
green tea, not bottled green tea).
• Get out!!!! With and without kids. Library, museum, etc. House swap with a friend. Sleep
over for kids. “Bridge night” or “bowling night”. Dollar theater. Christmas light cruise.
• Volunteer. Helping others and our worries and regrets are lessened.
• Rest as much as you can. Try to get at least eight hours of sleep and go to bed at scheduled
hours. Room needs to very dark (turn clocks away from bed and turn off electronics or
wear blinders from Ulta) and cool (65 degrees is optimal).
• Laughter is a good way of reducing stress. Stupid cat videos on YouTube.
• Clear your desk and keep it organized.
• Speak to your friends and family.
• Speak to a qualified professional.