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Should Stress Reduction be one of your New Year's Resolutions?

People live with stress each day of their lives - whether they are scurrying through the holidays, starting a new job, giving a presentation, stuck in traffic or taking care of the kids. Expressions such as, "I am stressed out," "There is not enough time in the day," "I am constantly working," typically indicate feeling overwhelmed with daily life. If you find yourself frequently feeling tense, maybe reducing stress should be one of your New Year's resolutions.

What is Stress?

The Center for Disease Control and Prevention defines stress as your body's physical and psychological response to anything perceived as overwhelming. Stress in itself is neither positive nor negative. How people deal with and react to certain situations determines how stress affects the quality of life.

There are two types of stress: eustress and distress. Eustress is the "good" stress and is accompanied by pleasant events, such as buying a new car, having a baby or getting a promotion. This stress is positive and even desirable.

The "bad stress," or distress, is what most people refer to when they are "stressed-out." Distress is classified as any situation you feel has a negative impact on your life. Common situations of distress are divorce, financial troubles, loss of a loved one and poor work-life balance.

Symptoms of Negative Stress

Stress can cause physical, emotional and behavioral disorders that can affect your health, vitality, peace of mind and personal and professional relationships. Each person reacts differently to stress, however the most common symptoms include:

Headaches
Insomnia
Depression
Fatigue
Anxiety
Skin disorders
Diarrhea or constipation
Ulcers
Decreased concentration
Irritability
Constant cold-like symptoms
Raised heart rate

Ignoring and/or not managing these symptoms can lead to more serious disorders and diseases such as cancer, heart disease, immune deficiency disorder, high blood pressure and arthritis. Research shows that 75% to 90% of all doctors' visits are for stress-related illnesses and/or complaints.

How to Alleviate Stress

The best way to alleviate stress is to incorporate stress management techniques into your daily routine. Adopting these simple tips will help you live a happier, healthier new year:

EXERCISE, EXERCISE, AND EXERCISE. Exercise is the one of the best ways to address your body's needs in times of stress. Studies show that getting in just 20 minutes of exercise three times a week will help reduce stress levels. Choose physical activities you enjoy, such as walking, jogging, bike riding, gardening or dancing.
GET ENOUGH SLEEP. Often times we feel that there is not enough time in the day. With the high activity and stress levels of modern lifestyle, most people need a good eight hours of sleep. This may sound impossible, however with a good night's rest, mental and physical productivity levels increase.
TAKE "YOU" TIME. Take time out of your busy schedule for you. Do something you enjoy everyday, whether this is taking a walk during lunch, reading the paper, exercising or watching your favorite TV show.
EAT A HEALTHY DIET. You are what you eat! Eating a healthy diet has been proven to help alleviate the symptoms of stress. Balance your diet among bread, dairy products, meats and fruits and vegetables, always eat breakfast and limit caffeine and alcohol intake.
SET PRIORITIES. For some people under stress, even an ordinary workload can seem overwhelming. Find out what is really important to you, set your priorities and tackle one thing at a time. Once you accomplish a priority, move onto the next.
BE REALISTIC. Learn to say NO! If you are constantly feeling overwhelmed by your daily life activities, you may be taking on more than you can handle.
LAUGH. Laughter relaxes tense muscles, reduces blood pressure and heart rate, exercises the muscles of the face, diaphragm and abdomen; boosts the immune system and causes the body to release pain-fighting hormones.
TRY TO STAY POSITIVE. When we experience life changes -- positive or negative -- our bodies need time to recover. Having an optimistic attitude can help speed up recovery time. By learning to "look on the bright side," you can help counteract the negative effects of stress and improve your overall health.
TRY RELAXING. When you're under stress, your muscles tense and your breathing becomes shallow and rapid. One of the simplest and best ways to stop this stress response is to breathe deeply and slowly. Joining a yoga class is a great way to relax and learn deep breathing techniques.
STRETCH AWAY TENSION. When under stress, your body works to protect you by tightening muscles, commonly in the neck area. These simple stretches and rolls can help relieve tension:

Neck stretch. Stretch your right ear to your right shoulder, keeping your left shoulder pulled down. Roll your head down so your chin is on your chest. Continue on your left side.

Shoulder roll. Draw a big backwards circle with your shoulders, squeeze your shoulder blades together, hold for two seconds, release and repeat.

Massage. Use your right hand to work on your left shoulder and left hand on your right shoulder. Work your fingers gently but firmly, beginning with your shoulder blade, moving up toward the neck and including the scalp.

Stephanie Vlach, M.S. is the Manager, Fitness Education for the Life Fitness Academy and an American Council on Exercise certified Personal Trainer. Stephanie can be reached directly at stephanie.vlach@lifefitness.com.

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