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Reduce Stress and Anxiety
for Healthier Aging



tightly clasped hands ŠiStockphoto.com/VikaValter


The terms stress and anxiety are often used interchangeably and their physical symptoms are same. Stress, however is a reaction to something that occurred and anxiety refers to a general feeling of fear or apprehension that doesn't necessarily have a specific cause; it's the anticipation that something may happen.

Chronic stress can lead to anxiety and both can raise blood pressure, weaken the immune system, increase the risk of a heart attack and speed up the aging process.

Stress

When things happen we have to adapt, our bodies have to react. When we assess a threat, we react in a certain way. Our pupils dilate, sweat glands accelerate, heart beat accelerates, breathing becomes rapid, and adrenalin is released to give us energy. This reaction is referred to as "fight or flight" or stress response.

Stressful situations can be both negative and positive. For example, buying a new house or taking a trip can be just as stressful as an argument with your boss or a flat tire. The stress response helps you handle situations by sharpening your senses, enhancing your concentration, or quickening you reaction time when you swerve your car sideways to avoid a careless pedestrian.

One of the best and easiest ways to reduce stress is to BREATH. Take a deep slow breath, hold it for 2 seconds and exhale slowly. Repeat 5 to 10 times, until you begin to relax.

Take frequent breaks during work. Wanting to complete a task can add unnecessary stress. Get up, stretch your legs, and drink some water every hour.

Stress is a normal reaction to our environment and a desired reaction in a dangerous situation. But having too many stressors or living with a long term stressful situation can result in serious health problems.

Anxiety

When we talk about anxiety we're talking about a feeling. Anxiety happens when you feel you're not in control. You have thoughts of failure about something that hasn't happened.

During our life we collect memories and learn and react based on what has happened to us in the past.

If you are anticipating an event, you could be thinking about what will happen based on a previous experience. You are planning a picnic for the weekend. You start fearing that it might rain or that there won't be enough food, and so on. The anticipation causes the anxiety, not the picnic.

Anxiety can also occur for no apparent reason.


How do stress and anxiety affect our body?

Both stress and anxiety are a response to a threatening situation. The difference is that stress is caused by a real threat and anxiety is the result of an imagined one. Your body doesn't know the difference. It prepares itself to a threat by increasing its fight or flight capabilities and suspending non essential functioning such as conscious thought and digestion. If stress and anxiety get out of control they can affect the body in a number of ways:
  • Rapid heartbeat
  • Backache
  • Hair loss
  • Muscle tension
  • Excessive sweating
  • Fatigue
  • Excessive weight gain or loss
  • Skin irritations
  • Frequent urination
  • Nervous stomach
  • Constipation

A certain amount of anxiety is good. If we had no anxiety, we would be unmotivated to do anything.

Strive for a healthy balance.

The next time stress and anxiety get the better of you, ask yourself,

"Is there anything threatening me at this very moment?"

"Is my fear or worrying doing anything to help solve the problem?"


How to reduce stress and anxiety

  • Do you feel that you just have too many things to do, just the thought of it stresses you out? Make a schedule and get it down on paper and off your mind.

  • Do you find yourself worrying about everyone and everything? Consider seeking emotional support from a friend, family member or professional.

  • Don't keep things bottled up inside. Speak up about things that are bothering you in a tactful, courteous manner.

  • Be in the NOW. Concentrate on the present.

  • Drink less coffee.

  • Reduce alcohol consumption.

  • Get a massage or other type of relaxing treatment.

  • Take a short nap during the day.

  • Make the time to eat your meals quietly.

  • Exercise. It's one of the best ways to lower stress.

  • Write down things that bother you.

  • Talk to someone about things that bother you.

  • Listen to music - put your feet up and close your eyes.

  • Watch funny movies or stand-up DVD. Laughter is a great relaxer.

  • Join a yoga, meditation or tai-chi class.


    You can be your own Stress Relief therapist anywhere, anytime. Check out DIY Stress Relief for great do-it-yourself tips and techniques for relaxing and coping with stress.
    For an informative site on meditation go to MeditationTechniques Guide, offering in-depth knowledge of Meditation and a large collection of meditation techniques that help to reduce stress, achieve mental peace and tranquility, and a total self-transformation.
    Take a few minutes to watch this short relaxing video:

    The Eight Irresistible Principles of Fun


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