Sent to you by Jane Kennedy NP, MPH

As I think about what to share with you this month, I look at my own daily experiences and wonder if they are similar to yours. It seems there is change, pressure, and stress all around me.   I see it reflected in the lives of my patients, my family, my co-workers, and my community.

Much has been written about stress and its effects on health, but getting real about it in our own lives and taking effective steps to manage it better is essential if we want to improve the quality of our lives.

Stress is actually our reaction to what is happening around us. It is based on our perception of these events and our fear that we do not have the ability to cope with them.

Have you ever noticed that what is stressful to one person is not to another? And, you may find certain circumstances tremendously stressful at some times but seem to be able to handle them with little stress at other times?

Hormonal changes can play a role in our ability to manage stress, and their balance and support enable us to be more resilient in the presence of stress. However, it is our response to events around us that is key to managing stress. We must constantly keep in mind that the only thing we have control over is ourselves. Other people, events, situations are not under our control, and to accept this and allow our lives to move and flow around these is very important.

The more I hold on to my opinions, ideas, beliefs, habits, likes, need to have things my way, the more stress I can expect to have in my life. Conversely, the more I can flow with the tides of daily life, giving little or no resistance, the less energy it takes from me and the less stressed I feel.

When we are stressed, our cortisol level increases, and when we are not it comes back down. But, many of us experience a constant very high level of stress so that our bodies remain at high cortisol levels.

Simply overbooking your time can do that, and one of the most effective ways to get control of stress is to regain control of your time. Know how much work and responsibility you can handle, and do not overbook. Learn to say "no" politely and exercise this choice.

Develop tools to help you in moments of stress, such as deep breathing, drinking a cup of hot tea, listening to favorite music. Know when your levels of stress are increasing, and take steps to prevent further escalation.

Yes, stress can be harnessed to give the fire for success and achievement, but if it is to the point of distress, your whole life is taking a huge negative turn.

Signs of excessive stress are many but can broadly be put in these categories:

Behavioral symptoms - show up in the way you act: compulsive eating or gum chewing, bossiness, excessive smoking, grinding teeth at night, alcohol abuse, inability to focus or complete tasks;

Cognitive symptoms - affect the way you think: worry, forgetfulness, memory loss, lack of creativity, difficulty making decisions, losing your sense of humor, thoughts of escaping;

Emotional symptoms - affect your mood and feelings: getting upset easily, anger, boredom, edginess, loneliness, nervousness, anxiety, unhappiness;

Physical symptoms - affecting your body: back pain, dizziness, headaches, racing heart, restlessness, indigestion, stomachaches, tiredness, sweaty palms, stiff neck or shoulders, ringing in the ears, difficulty sleeping.

All of the hormones in your body should work together harmoniously like a symphony orchestra. However, if cortisol is increased your progesterone decreases. Cortisol competes with progesterone for common receptors. Higher cortisol also affects the thyroid gland, resulting in lower thyroid hormones. Increases in cortisol adversely impact glucose metabolism, which may cause weight gain and can lead to pre-diabetes. Decreased estradiol makes cortisol levels rise, which contributes further to these symptoms.

The easiest way to control cortisol, and avoid premature aging, is to manage stress and keep your hormones balanced. Effective stress reduction techniques include meditation, breathing exercises, prayer, tai chi, yoga, chi gong, exercise, listening to music, dancing and other expressive arts.

We must pay attention and create a healthy balance of our body, our mind, and our spirit to function stress-free. What can you do today, even for just five minutes, to start better stress management in your life so you can reap the huge benefits?

Ahh....breathe!

Be well!
Jane

Jane Kennedy
Nurse Practitioner

Gordon Medical Associates

Please send your comments or questions to me at:
jane@gordonmedical.com

Your Stories About BHRT

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