Dr. Matt’s Tips for Stress Reduction
Everyday stress builds up and reduces our quality of life by causing physical pain, stomach and head aches, crying spells, irritability, poor memory and concentration, sleep problems, and much more. Because stress is experienced both in the body and in the mind you need to pay attention to both areas. Follow these everyday tips to overcome stress and feel better!
Mind:
1. Don’t believe every thing you think: Thoughts can be as inaccurate as anything else. Inaccurate thoughts often lead to catastrophizing, “This is the worst day ever” or “I can’t do it” – Challenge these thoughts by asking yourself, “What’s the evidence”
2. Reframe your thoughts: Wrap a different context around the situation – control what you can control and let the rest go. The time you spend waiting in line or on the phone can serve as a break from a busy day—a chance to relax your mind, daydream, or text a friend.
3. Stay present focused – be in the moment: Focus on what's right in front of you by using your senses to connect with the environment, especially pleasant sights, smells, and tastes. For example, take a few moments to smell the aroma of the food you're eating and savor its flavor.
Body:
1. Breath: Slow down your heart rate and relax tense muscles through brief simple deep breathing exercises. Breath in through your nose slowly, hold it for two seconds, and breathe out through your mouth slowly. It takes some practice, but it really works!
2. Stretch: Sitting, you can put one foot on the floor and the other foot on the opposite knee, then lean forward with a stretch, hold it for 5 seconds, switch.
3. Laugh Out Loud: Research indicates that even the expectation of a laugh boosts stress-busting hormones and increases hormones that induce relaxation—an effect that can last for up to 24 hours. Read a comic, check out the joke of the day or listen to a stand-up comedian on CD.
4. Move More: Jumping jacks, push-ups or anything that gets the blood flowing through the body will help to release endorphins, which are natural stress relievers.
5. Take Vitamin C (1,000 mgs): Recent research says that vitamin C reduces the levels of stress hormones in the blood, which may alleviate the body's response to stress. But only take once per day.
That’s it! Now, if you have done the above recommended steps for one month and do not see a significant improvement in your symptoms, your situation may be complicated by other factors and you should consult with a psychologist or psychiatrist who works with stress and anxiety.
