Stress Reduction
Stress Reduction | Stress Management | Stress Do's & Don'ts | Exercise & Stress | Stress Q&A

Dear Dr. Suzy,   

Q. I'm under alot of stress at work and at home and I don't want to take the medications advertised on TV that list all kinds of scary side effects.  Any quick tips for reducing stress naturally?

A. Continuous, overwhelming stress can be an insidious, silent killer. Stress is a leading contributor to coronary heart disease, which is the number one cause of death in America at this time, causing nearly half of all deaths in the United States.

 Considering the fact that stress is a leading cause of death in our modern world, it simply makes sense to focus your energy on prevention and reduction of the stress and anxiety that you can control in your life. One good place to begin is by understanding the physiology of stress, which can help you deal more effectively with this widespread potential killer.

Quick, shallow breathing, tense, knotted muscles (especially in the neck and back), and an increased heart rate are all signs that your body is stressed out and feels threatened. Perhaps your jaw also tightens or you feel pressure in your chest or burning in your stomach.  You may also experience headaches or neck pain as a result of chronic stress and anxiety.

When under stress, most people have a tendency to hold their breath or breathe short, shallow breaths from the chest while tensing their muscles. These actions significantly decrease the oxygen supply to the brain and intensify feelings of anxiety or panic.

The next time you find yourself slipping into your usual way of dealing with a stressful situation, immediately stop and concentrate on your breathing. The most effective thing you can do to break the vicious cycle of mishandling a stressful situation is to breathe deeply and continuously from your stomach. By mastering “diaphragmatic” or “deep belly” breathing, you can actually lower your heart rate and prevent feelings of anxiety or panic.

If you are over stimulated by stress, pay special attention to your consumption of caffeine. Eating a well balanced, nutritious diet that includes plenty of fresh, whole foods is also vital to maintaining consistent energy levels and efficiently preventing anxiety and reducing your stress level throughout your busy day. In addition, anyone who exercises regularly knows what a powerful ally physical exertion and movement can be in counteracting stress.