April 16, 2015 is National Stress Awareness Day
Did you know? National Stress Awareness Day takes place on April 16, 2015. The day was started by the Health Resource Network(HRN) in 1992 to raise awareness of stress. National Stress Awareness Day is a good chance to take a deep breath and relax. Much research has shown a negative effect stress has on the immune system, mostly through studies where participants were subjected to a variety of viruses. In one study, individuals caring for a spouse with dementia, representing the stress group, saw a significant decrease in immune response when given an influenza-virus vaccine compared to a non-stressed control group. Chronic stress takes a more significant toll on your body than acute stress does. It can raise blood pressure, increase the risk of heart attack and stroke, increase vulnerability to anxiety and depression, contribute to infertility, and hasten the aging process. For example, results of one study demonstrated that individuals who reported relationship conflict lasting one month or longer have a greater risk of developing illness and show slower wound healing. .
Did you know?
Relaxation Techniques That Zap Stress Fast
A few minutes of practice per day can help ease anxiety. “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.
It’s simple. Sit up straight with both feet on the floor. Close your eyes. Focus your attention on reciting — out loud or silently — a positive mantra such as “I feel at peace” or “I love myself.” Place one hand on your belly to sync the mantra with your breaths. Let any distracting thoughts float by like clouds.
2. Breathe Deeply
Take a 5-minute break and focus on your breathing. Sit up straight,eyes closed, with a hand on your belly. Slowly inhale through your nose, feeling the breath start in your abdomen and work its way to the top of your head. Reverse the process as you exhale through your mouth.
“Deep breathing counters the effects of stress by slowing the heart rate and lowering blood pressure,” psychologist Judith Tutin, PhD, says. She’s a certified life coach in Rome, GA.
3. Be Present
“Take 5 minutes and focus on only one behavior with awareness,” Tutin says. Notice how the air feels on your face when you’re walking and how your feet feel hitting the ground. Enjoy the texture and taste of each bite of food.
When you spend time in the moment and focus on your senses, you should feel less tense.
4. Reach Out
Your social network is one of your best tools for handling stress. Talk to others — preferably face to face, or at least on the phone. Share what’s going on. You can get a fresh perspective while keeping your connection strong.
5. Tune In to Your Body
Mentally scan your body to get a sense of how stress affects it each day. Lie on your back, or sit with your feet on the floor. Start at your toes and work your way up to your scalp, noticing how your body feels.