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Control negative thoughts to control stress and help avoid depression
What causes stress varies from person to person, but one thing does not — everyone experiences some degree of stress every day of their lives. You might feel stressed about trying to balance your career with your family. Or, perhaps concerns about finances or taking care of elderly parents interfere with a sense of well-being. There are no limits to what can cause stress in your life. What you can limit is the toll you allow stress to take on your physical health and mental outlook, which, if not managed, can lead to depression. “Women are caretakers, not just in the way we are viewed, but in the roles we play. A 2004 National Alliance for Caregiving report says that 60% of family caregivers are women. And, 50% are employed,” says Sandra Caffo, Director of Operations for EAP Solutions. “As a woman, you’ve got to ask yourself, how do I do that and take care of myself too?” Stress is a natural part of life. Too little stress, and we wouldn’t be able to accomplish anything. But ongoing or chronic stress — when your body doesn’t have a chance to recover from stressful periods — can have very negative effects. If you suffer from chronic stress, your body never really relaxes. Your blood pressure is always slightly raised and your muscles are tense and tight. You may suffer from vague symptoms — headaches, insomnia or disrupted sleep, indigestion, and feeling out of control emotionally. It is essential that you learn how to manage your stress level. The good news is there are many ways to do this — find a hobby, get regular exercise, see a movie, read a book, practice yoga or meditation. Anything that frees your mind from the worries of the day can help…and benefit your body too. Perhaps the easiest and quickest thing you can do is to practice deep breathing. You can do it anywhere — at work, in traffic, waiting in line — and it can produce measurable changes in your body in just 60 seconds. Deep breathing means you are breathing much slower and bringing in much more oxygen. These two things cause you to relax, including slowing your heart rate and clearing your mind. Here’s how: Sit comfortably. Place your hands over your chest and navel. Breathe in deeply and slowly through your nose until you feel full. The hand on your abdomen should move more than the hand on your chest. Now breathe out through your nose until you feel empty. Use your hands to push out the last bit of air. Ahhh . . . repeat several times. Don’t save deep breathing just for the really tough times. It can help you any time during the day. Another way to control your stress level is to change your way of looking at things. If you’re stuck in traffic, instead of getting upset about it, take advantage of it as a way to relax, listen to music, and spend some time with your thoughts. If you’re waiting in a long line at the grocery store, pick up a magazine instead of getting angry. Going from negative thinking, like “This is terrible,” to neutral thinking, like “I may not like this, but it isn’t a crisis,” brings benefits to your body from head to toe. Avoiding negative thinking is important, since it can often lead to depression, which is a significant medical condition for women. Paying attention to the telltale signs of stress can help avoid making a difficult situation (high stress) a dangerous situation (depression). The essentials — Signs of stress Notice the physical sensations that are your own personal signs of stress as well as what triggered you to feel that way. Everyone is different, but here are some of the most common signs of stress.
Source: U.S. Department of Agriculture (www.Mypyramid.gov) |
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