Understanding and Managing Stress

You don’t have to look very far to find research that supports the idea that stress can lead to serious health problems: blocked arteries, heart attacks, strokes, and even mental health issues. Reality says that there is no way you can avoid stress, and military life reinforces that almost daily.

So, let’s manage it.

Everyone suffers from stress at different times throughout their day. “Good” stress can peak your adrenaline and help increase your performance and abilities in getting a job done.

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 the 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.

Be aware of stress symptoms. 

Stress shows up in many different ways and can often be overlooked or interpreted as something different. While all of the following are symptoms of stress, you don’t necessarily experience all of them at once. It’s often just a few at a time.

• 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, trembling, and disorientation
• “Butterflies” in your stomach
• Frustrated thinking in problem solving and decision making
• Headache, sweating, and “clamminess”

Are you more susceptible to stress?

You may be more susceptible to stress if you’re what is typically known as a “Type A” personality and put yourself in the middle of more stressful situations. This typifies most military personnel, especially in combat. If you identify with the list below, you must be constantly aware of the way stress is affecting you.

• Have a strong competitive streak
• Be over-demanding of yourself and loved ones
• See stress as a “weakness”
• Strive for perfection
• Have an intense drive to succeed

Stress has less of an affect on those with a more subdued personality who can relax, take most things in stride, and live a balanced life.

Manage stress through exercise.

Exercise increases stamina, helps you keep your weight under control, and lowers blood pressure. You may be thinking you don’t have the time to exercise. I bet you could find time if you try something listed below.

• When at work, get up and walk around for two or three minutes every hour.
• Designate time to work out for a few minutes at least four 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.

Get some shut-eye.

Good sleep habits are a key to stress management. Sleep deprivation increases the affects that stressors have on your normal behavior. Your goal should be to get 6-8 hours of sleep every night. Here are some other things that can help:

• 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 aren’t just for kids! Even 15 minutes during the day can increase your productivity.
• A relaxing bath with lavender or vanilla scent can prepare you for sleep.
• Writing in a journal before bed can get nagging thoughts out of your head before trying to sleep.

Concentrate on nutrition.

You need to take a “whole body” approach to stress management, and that includes what goes into your body. Eating the right foods feeds your brain, and that’s where stress management begins. These might help you:

• Do an inventory of your snack cache: Replace the sugary cookies and candy with
  better options, like whole-grain crackers, cut up veggies, and low-fat cheese. Put them in pre-portioned snack bags, and keep some at work.
• Eat balanced meals, especially breakfast
• Keep a water bottle filled, and carry it with you.
• Plan your menus and shop intelligently. Go to the store with a list—it avoids
  overspending.
• Green tea and ginger tea, raw almonds, fatty fish such as tuna, whole grain cereals, blueberries,
  cottage cheese, lean beef, and asparagus are all foods that can aid stress relief.
• Control your caffeine intake. Too much caffeine can make you feel anxious and might cause
  irritability.

Make time to relax.

Relaxing is not the same thing as getting enough sleep or taking a nap. It’s when you deliberately calm your mind and body. Deep relaxation results in your body releasing chemicals that neutralize stress. Every yoga class traditionally ends in a period of total relaxation called Shavasana. The whole idea is to find the quiet stillness that is within us all. Just 15 minutes a day can help, and you don’t need yoga props.

Try this:

• Find your 15 minutes, and turn off your phone.
• Lie down on your back on a padded surface, and make sure you are warm enough. Put
  a pillow under your knees if you need support for your back. Place your hands by
  your sides, palms up.
• Cover yourself with a blanket, and put an eye pillow or soft cloth over your eyes,
  if you want.
• Allow your breath to come in and out, and be aware of it as it does. As you relax, your breath will begin to slow.
• Count backward from 10 for 10 breaths, and with every exhalation, feel that you
  are entering an ever deeper range of comfort and well-being.
• Let your breath continue in a very natural and soft manner for the rest
  of the 15 minutes.

 

When you recognize your stress, you can actively work against it.