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Stress: Friend or Foe?

By Su Voz Latina Editor | bio | contact

Stress can be your best friend or worst enemy. It can make you more productive and creative, and even motivate you to new personal achievement. However, it can also take a hefty toll on your mental and physical health if it becomes overwhelming.

Times have changed and so have women’s roles in society. In today’s fast-paced world, women are experiencing more stress in more areas. Juggling work, family, and everything else life can throw at us makes it difficult to stay calm and relaxed. With our hectic lives and schedules, it seems we never have the time or energy to find ways to de-stress.

While it may seem like you’re the only one experiencing a rough patch, you must remember to find peace in knowing everyone experiences stress. Stress has become a part of life and living. It’s your ability to cope with stress that will ultimately determine to what degree it will affect your physical and mental health. Short-term stress like leaving your purse at home or being late to work can cause you to feel worried or anxious. Long-term stress like divorce or death can increase your risk for some health problems such as depression and sleep disorders. Here’s just a short list of the effects both short and long-term stress can have:

- trouble sleeping
- headaches
- weight loss or gain
- lack of energy, concentration
- higher risk of asthma and arthritis flare-ups
- irritable bowl syndrome
- heart problems
- high blood pressure
- diabetes
- loss of sexual desire
- fertility problems

Fortunately, you don’t have to allow stress to make you sick. Although women tend to carry a higher burden of stress than they should, there are ways to effectively handle your stress. By listening to your body, you will be aware of stress when it starts affecting your health.

Relax and Make Time for Yourself

Finding your own way to unwind is important. Try deep breathing, yoga, or meditation. If you’re short on time, take just a few minutes to sit and listen to soothing music or read a few pages from a book. Or, find a hobby you enjoy and make sure to give yourself time to explore it. We shouldn’t feel guilty for caring for ourselves. Set aside at least 15 minutes a day to do something just for yourself like calling a friend, taking a walk, or even a luxurious bubble bath.

Get Your Zzz’s

Sleeping rejuvenates the mind and body. Lack of sleep makes us more susceptible to illness. Get a minimum of seven to eight hours a night to keep your body’s defenses in tip-top shape.

Eat Right

Eating right should always be a priority but especially in stressful periods. Fuel up with fruits, veggies, and proteins. Great sources of protein are peanut butter, chicken and tuna. A great stress-time treat: a classic peanut butter and jelly sandwich on whole-grain bread.

Break Out the Chocolate

Studies show chocolate (especially dark chocolate) releases chemicals and hormones in our brain that cause us to feel happy. Instead of inhaling a whole bar, it’s better to slowly consume one small piece of dark chocolate whenever you’re feeling stressed.

Get Moving

Even if you’re in the middle of something important, make time to get up and stretch. Moving your body creates chemical endorphins which relieve stress and improve your mood. Plus, doing some sort of physical activity will allow your mind to quit focusing on what is causing you stress.

Talk It Out

Taking your mind off what is causing you stress can go a long way towards calming your nerves. When you talk to someone about your worries, you will hear a whole new perspective or solution you hadn’t thought of yet. Plus, friends remind you that you’re not alone. If you’re not able to vent face-to-face, write it down. Email a friend or keep a journal. Not only will you feel better afterwards, you’ll have a record for the future to see how much progress you’ve made.

Set Limits

Don’t be afraid to say “no” to requests. Take a realistic look at what you can really do for work and family. Think ahead about how you’re going to spend your time and know what’s most important to do.

Ultimately, you’ll need to find what works best for you. Once you’re equipped with the right tools, you’ll have the resilience to hold up under pressure and easily meet life’s challenges head on.

Deep Breathing Exercise

Deep breathing is an effective way to relax. Use the following technique whenever you begin to feel stressed.

1. Lie down or sit down. Clear your mind.

2. Rest your hands on your stomach.

3. Slowly count to four while inhaling through your nose. Be aware of how your stomach rises. Hold for a second.

4. Exhale slowly through your mouth for a count of four. Your stomach should slowly fall as you exhale.

5. Repeat 5-10 times until you feel more relaxed.