Whether someone close to you has ended up in the hospital, your finances are a mess, your significant other is driving you crazy, the baby won't stop crying or your boss is breathing down your neck, stress is all around us. Ironically, stress can empower or defeat us. It all depends on how YOU react. Some stress can be healthy & inspire us to new heights when we try something exciting and new, encourages us to ask for what we want (maybe a raise), or even just helps us to get out of bed in the morning.
Here's 8 things you can do right now to lessen the cortisol (stress hormone) & keep your smile shining bright:
1) Exercise - whether you like to swim or hit the weights or run, this is the best way to destress while working (preparing to pass your APFT) AND 150 minutes/wk builds new brain cells!! (Psychology Today - April 2012)
2) Sleep - especially when the Army is not in control of your schedule - most studies show that anything under 5 hrs/nite on a prolonged basis can cause hormonal imbalances & can cause anger issues (this could explain alot on deployments!)
3) Set Goals & Reach Them - If you hate planners like alot of Joes I know, start with one attainable goal each day & check it off your list: focusing on the positive forward momentum in your life creates more of the same!
4) Give It Away - Just like the Red Hot Chili Peppers said (yes, I am dating myself), acts of kindness make us feel better! This can be done easily during the holidays with kind words, homemade cards, small gifts, flowers, food, or the best gift...love. Try it & see how good you feel! I
5) Find Good Social Support - You can incorporate #4 with this one & leave nice compliments, etc. for friends on facebook. Might seem simple but by building your "network" you are actually building your resiliency! Studies show that your brain reacts the same to physical & emotional pain, however those with greater social support in their daily lives have lessened slower reactions to pain (in the brain.) :)
6) Reinvent Yourself! - take negative experiences such as spilling tea all over your foreign dinner guests (that was me 2 days ago) and turn it into a positive (we got to know each other better...faster). 7) Focus on the "good stuff" - literally right down (whether in an email or journal or facebook) at least one thing each day that is good.
8) Deep Breathing/Meditation/Prayer - depending on your spiritual practices...I saved the best for last...studies show that these 3 physiologically regulate your emotions and lessen the negative 'fear' activity in the amygdala...you can call it combat meditation, etc. If it helps you. :) These are used training SWAT teams, special forces, and by professionals in psychology.
Next time it all seems a little much, try several of these and see how you feel. It may surprise you how much little changes can make big impacts shedding unwanted stress.
Here's 8 things you can do right now to lessen the cortisol (stress hormone) & keep your smile shining bright:
1) Exercise - whether you like to swim or hit the weights or run, this is the best way to destress while working (preparing to pass your APFT) AND 150 minutes/wk builds new brain cells!! (Psychology Today - April 2012)
2) Sleep - especially when the Army is not in control of your schedule - most studies show that anything under 5 hrs/nite on a prolonged basis can cause hormonal imbalances & can cause anger issues (this could explain alot on deployments!)
3) Set Goals & Reach Them - If you hate planners like alot of Joes I know, start with one attainable goal each day & check it off your list: focusing on the positive forward momentum in your life creates more of the same!
4) Give It Away - Just like the Red Hot Chili Peppers said (yes, I am dating myself), acts of kindness make us feel better! This can be done easily during the holidays with kind words, homemade cards, small gifts, flowers, food, or the best gift...love. Try it & see how good you feel! I
5) Find Good Social Support - You can incorporate #4 with this one & leave nice compliments, etc. for friends on facebook. Might seem simple but by building your "network" you are actually building your resiliency! Studies show that your brain reacts the same to physical & emotional pain, however those with greater social support in their daily lives have lessened slower reactions to pain (in the brain.) :)
6) Reinvent Yourself! - take negative experiences such as spilling tea all over your foreign dinner guests (that was me 2 days ago) and turn it into a positive (we got to know each other better...faster). 7) Focus on the "good stuff" - literally right down (whether in an email or journal or facebook) at least one thing each day that is good.
8) Deep Breathing/Meditation/Prayer - depending on your spiritual practices...I saved the best for last...studies show that these 3 physiologically regulate your emotions and lessen the negative 'fear' activity in the amygdala...you can call it combat meditation, etc. If it helps you. :) These are used training SWAT teams, special forces, and by professionals in psychology.
Next time it all seems a little much, try several of these and see how you feel. It may surprise you how much little changes can make big impacts shedding unwanted stress.
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