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You are here: Home / Archives for dumler

Maintaining a Healthier YOU through Stress Management

March 18, 2012 by Scott "Q" Marcus

stress healthy enjoy lifeby Elaine Dumler

Part 2 of 3 (part 1 can be found here; part 3 can be found here)

You don’t have to look very far to find research that supports that stress leads to serious health problems on down the line – blocked arteries, heart attacks, strokes and even mental health issues. Reality says that there is no way you can avoid stress, so let’s manage it.

Stress and Exercise – Get Moving!

Exercise increases stamina, helps you keep your weight under control, lowers blood pressure and the physical signs of stress like skin problems and wrinkles.

You might be thinking that there is no way you have time during the day to exercise. I bet you could find time if you try something listed below.

  • When at work, get up and walk around and/or stretch for two-three minutes every hour.
  • Designate time to work out for a few minutes at least 4 times per week.
  • Try to get outside for exercise as often as you can. Healthy minimal sun exposure – with appropriate sunscreen naturally increases your body’s levels of Vitamin D.

Stress and Sleep

Good sleep habits are a key to stress management. Sleep deprivation shortens your reaction times in critical situations and increases the effects that stressors have on your normal behavior. Your goal should be to get 6 – 8 hours of sleep every night.

  • Refrain from alcohol and caffeine before going to bed.
  • Keep your bedroom cooler.
  • Don’t underestimate the value that a power nap can have. They’re not just for the kids! Even 15 minutes during the day can increase your productivity.
  • A relaxing bath with lavender or vanilla scent prepares you for sleep.
  • Writing in a journal before bedtime can get nagging thoughts out of your head before trying to sleep. [Read more…]

Filed Under: Guest Author, Happiness, Health, Self Talk Tagged With: dumler, good sleep habits, heart attacks, mental health issues, physical signs of stress, power nap, serious health, signs of stress, sleep deprivation, stress, stress and exercise, stress management, stressors

Recognize Stress Before it Kills You!

February 23, 2012 by Scott "Q" Marcus Leave a Comment

stress attitudeby Elaine Dumler

Part 1 of 3. (Part 2 can be found here.)

Everyone suffers from stress at different times throughout their day.

We all know that “good” stress can peak your adrenaline and actually help increase your performance and abilities in getting a job done. This kind of stress is critical on the battlefield. It’s when stress begins to control us, instead of us being in control of it, that it turns into “bad” stress. This decreases our ability to react and respond properly in situations and can be damaging to ourselves and others. Stress, much like high blood pressure, can be a “silent killer.” In a three-part series on Stress, we’ll look at how to recognize stress, what you can do to reduce stress, and how to create a stress management plan.

What is stress?

Stress is the response your body makes to outside anxieties and stimuli that may seem out of your control. Most stress is normal and necessary to our overall physical and mental health. “Good” stress allows us to become protectors of those around us in dangerous situations and triggers a lifesaving “flight or fight” response. Stress levels depend on the degree, intensity and frequency of demands put on us. When does stress cross the line and become harmful? When it has a negative and prolonged affect on your moods, physical health, aggression and the people around you.

Become aware of stress symptoms.

Always be aware of your own body and when it’s acting in a way that’s not normal. Stress shows up in many different ways and can often be overlooked or interpreted as something different. ALL of these symptoms don’t have to be present, just a few at a time.

Look for:

  • Symptoms that resemble a heart attack – chest pain and shortness of breath
  • Prolonged increased blood pressure
  • Outbursts of anger
  • Feelings of “helplessness” and depression
  • Withdrawing from normal activities and people
  • Not responding to true danger around you – misinterpreting the situation along with confusion
  • Dizzy spells, weak muscles and trembling, disorientation
  • “Butterflies” in your stomach
  • Frustrated thinking in problem solving and decision making
  • Headache, sweating and “clamminess.”

Are you more susceptible to stress?

[Read more…]

Filed Under: Asking for help, Conflict Management, Guest Author, Happiness, Health, mental health Tagged With: anxieties, attitude, chest pain and shortness of breath, dangerous situations, dumler, getting a job, guest author, heart attack, helplessness, high blood pressure, moods, physical health, shortness of breath, silent killer, stress, stress levels, stress management plan, stress symptoms

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