Fri, August 21, 2009 - 3:57:25

Get Small and Fight Stress

Feeling stressed?  With the constant stream of bad news on TV and online, the obligations of work and family, and the everyday pressures of life, it’s easy to understand why many Americans are feeling more anxious than ever.  But as The New York Times reveals, scientists have discovered a new reason why so many of us feel like we just can’t catch our breath.  As it turns out, our stress is actually making us more stressed.

In a recent study of chronically stressed rats by Nuno Sousa of the Life and Health Sciences Research Institute at the University of Minho in Portugal, the brain actually rewires itself to fall back on rote behaviors.  Instead of relying on their creativity to develop new responses to familiar stressors, the over-stressed rats instead fell in a pattern of consistently self-defeating behavior, in essence continuing the vicious cycle of stress begetting more stress.

Sound familiar?  Well, don’t worry, because amid this anxiety-inducing news, scientists have also made a promising finding.  Despite the brain’s strong inclination to repeat stress inducing behaviors, it can also be easily “reset” by making small adjustments.  But, the key is to recognize the symptoms and then make the conscious decision to take a step back.  After allowing the brain the time it needs to reboot, you can return to the task at hand not only refreshed and relaxed, but better equipped to make the right decisions.

So, the next time you feel like you’re spinning on a hamster-wheel of stress, stop, step off, and try these SMALL tips:

Give yourself a minute. When you’re working toward a deadline, it can be tempting to just “power through,” but it’s important to take a break from time to time.  So, after each hour of solid work, give yourself a few minutes to stand up from your desk, stretch, and breathe deeply.

Work out.  Countless studies have shown the physical and psychological benefits of exercise, which include increased energy and reduced anxiety.  But, if you’re too busy to hit the gym, don’t sweat it. Try keeping a set of light weights handy to do a few reps while you’re working.

Break it down. When you’re working on a big project, it’s easy to become overwhelmed by the enormity of the job.  But, you can protect yourself from a total breakdown by mini-tasking your way to success.  Instead of trying to finish the project in one enormous chunk, reduce it down to simply accomplished mini-tasks and complete them one by one.  And before you know it, you’ll be breathing a sigh of relief.

Posted by Linda and Robin