November 8\u201314 is Mental Health Wellness Week, a public education campaign that focuses on promoting mental health wellness across the country.<\/p>\n
What’s your stress size? If it\u2019s extra-large, you\u2019re not alone: 25 percent of Americans say they\u2019re \u201csuper-stressed.\u201d But whether stress is small, medium or large, too much can contribute to big health problems, from migraines to depression, from diabetes to cancer. Fortunately, there are plenty of healthy ways to downsize stress. Four MultiCare experts share their tips for reclaiming your calm.<\/p>\n
\u201cHumans evolved to deal with stress in one of two ways \u2014 by fighting or running away,\u201d says Taryn West, Healthy@Work Wellness Coordinator for MultiCare. And back in the day, fighting off an enemy or fleeing a predatory animal not only saved lives; it dissipated stress.<\/p>\n
Though stressors have changed over the millennia, they still trigger that fight-or-flight response. Of course, whether you\u2019re facing a looming deadline, a flat tire \u2014 or even life\u2019s good stuff, like buying a home \u2014 fight-or-flight isn\u2019t practical. \u201cWe have to learn to deal with today\u2019s pressures in ways that suit modern life,\u201d West says.<\/p>\n
One proven strategy: Get moving. \u201cAction absorbs anxiety,\u201d says Bev Utt, Wellness Dietitian at MultiCare. She\u2019s talking, in part, about the post-exercise euphoria that makes you feel relaxed. So, since you won\u2019t be battling any predators (and can\u2019t run from your Outlook calendar): Choose an exercise you enjoy. And practice it for at least 30 minutes, almost every day. Need a new workout? Consider yoga or tai chi. Both include two sure ways to get your calm on: meditation and focused deep breathing.<\/p>\n
Surprising but true: Listening attentively relieves stress. \u201cListening lowers our blood pressure and can cause the brain to release serotonin and dopamine, two of the body\u2019s feel-good chemicals,\u201d West says. To practice, try this activity:<\/p>\n
\u201cListening also helps us build relationships,\u201d West says. And social interaction is a proven stress buster.<\/p>\n
\u201cI\u2019m always taking care of everyone but me.\u201d So women have been telling Dawna Schroeder, Master Esthetician at MultiCare ENT, Allergy & Med Aesthetics \u2013 Puyallup, throughout her career. \u201cBut if you don\u2019t take care of yourself, you\u2019re not going to be able to take care of other people very well,\u201d she says. That\u2019s why she and Lisa Gainey, Licensed Massage Practitioner, recommend giving yourself the gift of a visit to a medical spa for a massage or to address concerns about your skin.<\/p>\n
\u201cDuring massage, your body releases endorphins, which are natural pain killers,\u201d Gainey says. \u201cMassage increases the flow of oxygen, reduces your heart rate and calms the nervous system.\u201d<\/p>\n
It also promotes a good night\u2019s sleep, another key for controlling stress. To enhance the experience, Gainey often uses lavender essential oil,* which may help reduce the stress hormone cortisol. She suggests keeping some at work, where a quick whiff can help clear your head.<\/p>\n
From mac and cheese made with refined pasta to chocolate chip cookies, carbohydrates top many lists of comfort food faves. Now, carbs aren\u2019t necessarily bad.<\/p>\n
\u201cThey\u2019re the fuel of choice to run our bodies,\u201d says Utt. \u201cBut we need to choose the right carbs: whole grains, fruits and veggies, beans.\u201d<\/p>\n
To give food a positive role in managing stress, Utt suggests learning to differentiate between emotional hunger and physical hunger:<\/p>\n
*Lavender essential oil is safe for pregnant women. However, not all essential oils are. If
\nyou\u2019re expecting, consult your doctor before using any other oils.<\/p>\n
This story was originally published in September 2014 and updated in November 2015.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"
In recognition of Mental Health Wellness Week, Nov. 8\u201314, four MultiCare experts share their tips for reclaiming your calm.<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":59,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[39,127],"tags":[],"class_list":["post-2283","post","type-post","status-publish","format-standard","hentry","category-behavioral-health","category-healthy-living"],"acf":[],"yoast_head":"\n