Four Tips to Soothe Stress

Have you ever had a temporary sensation where your heart will start to race, your chest tightens and you have a lump in your throat? If you've experienced any of these feelings, you're not alone.

When under stress, the body naturally releases the stress hormones adrenaline and cortisol. "This sensation is also known as the fight-or-flight response. These feelings may be activated if your loved one is emotionally or physically hurt or if you're thinking about finances or even family issues," stated Dr. Alshafie Hassan, an internal medicine physician at Sharp Rees-Stealy Otay Ranch.

A recent study showed that cortisol levels could remain elevated in healthy individuals for up to an hour after performing a stressful task that lasts 15 minutes. "With daily stressors constantly in our lives, imagine how high your cortisol level could be after worrying for an hour or more about a family member in the hospital," Dr. Hassan added.

Dr. Hassan recommends these four stress-busting techniques to help provide on-the-spot relief for any level of stress you are experiencing.

  1. Rest your brain daily. Take 15 minutes each day to calm your mind. It can be as simple as doing deep breathing exercises, taking a walk around the block, gardening or working out at the gym. Any activity will do, as long as it's relaxing for you.
  2. Read a book. For general stress, one of the best ways to calm harmful thought patterns  is through the psychological practice of  cognitive behavioral therapy. "A good book on this subject is 'Feeling Good: The New Mood Therapy' by Dr. David Burns. Dr. Burns outlines techniques that can immediately lift you spirit and help you develop a more positive outlook on life," said Dr. Hassan.
  3. Write it down. Journaling your thoughts and stressors can provide you with an emotional outlet. Read previous entries to remind yourself how you've previously dealt with similar problems.
  4. Talk it out. Find a supportive group of friends or family members who are open to discussing your stress. Expressing your feelings can boost your mood right away and social networks provide valuable ongoing support.

Learn how to turn your stress into success at Sharp Weight Management and Health Education's Coping With Life: Stress Management class. In this 90-minute class, you will learn how to better identify and characterize your sources of stress and discover new, more productive skills for stress management and personal well-being. Register online or call 1-800-82-SHARP (1-800-827-4277).