Stress and Self-Care

Panic and anxiety attacks are exhausting.

During an attack, the “fight or flight” response of the body goes into high alert/hyper vigilant mode and the body responds as if it’s in danger.

The parasympathetic nervous system that governs the “fight or flight” response can be triggered when the brain perceives itself to be in a dangerous situation.

However, it can be triggered when there is no threat at all. This can happen for a variety of reasons including stress and other medical conditions.

Everyone experiences stress from time to time and there are different types of stress, all of which carry physical and mental health risks. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.

Long term, ongoing stress an lead to anxiety and panic attacks.

The neurological condition that affects my nerves can cause them to go into “fight or flight” and causes anxiety and panic attacks.

Not all stress is bad.

In a dangerous situation, stress signals the body to prepare to face a threat or flee to safety. In these situations, your pulse quickens, you breathe faster, your muscles tense, and your brain uses more oxygen and increases activity—all functions aimed at survival and in response to stress. In non-life-threatening situations, stress can motivate people, such as when they need to take a test or interview for a new job.

Long-term stress can harm your health but there are ways to manage stress. This is why a SELF-CARE routine is so important!

Be observant. Recognize the signs of your body’s response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy.

Talk to your health care provider or a health professional. Don’t wait for your health care provider to ask about your stress. Start the conversation and get proper health care for existing or new health problems. Effective treatments can help if your stress is affecting your relationships or ability to work.

Get regular exercise. Just 30 minutes per day of walking can help boost your mood and improve your health.

Try a relaxing activity. Explore relaxation or wellness programs, which may incorporate meditation, muscle relaxation, or breathing exercises. Schedule regular times for these and other healthy and relaxing activities.

Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

Stay connected. You are not alone. Keep in touch with people who can provide emotional support and practical help. To reduce stress, ask for help from friends, family, and community or religious organizations.

When experiencing an anxiety or panic attack — remember, “This too shall pass.”

Being open, accepting and compassionate with yourself about your symptoms can help them pass quicker. Tell yourself, “It’s OK, there’s something happening in my body, but that doesn’t mean it’s dangerous or life threatening.”

Self-Care Strategy: Volunteer

Miss America Serves Day is April 7th this year and titleholders, contestants and volunteers will be serving their communities through their personal platform in addition to raising funds for Children’s Miracle Network Hospitals (CMNH).

My personal platform is raising awareness of cognitive impairments and the importance of self-care to decrease the effects of stress on the brain. Volunteering is one form of self-care that I have identified as it helps me to focus on the needs of others and how I can help them.

Volunteering is good for your mind and body as it provides many benefits to both your mental and physical health.

Volunteering combats depression.

Reducing the risk of depression is an important benefit of volunteering. A key risk factor for depression is social isolation. Volunteering helps you make positive connections, eliminating isolation, and can contribute to your overall happiness.

According to an article from Harvard Health Publishing volunteering has positive implications that go beyond mental health. A growing body of evidence suggests that people who give their time to others might also be rewarded with better physical health—including lower blood pressure and a longer lifespan.

Evidence of volunteerism’s physical effects can be found in a recent study from Carnegie Mellon University, published in Psychology and Aging. Adults over age 50 who volunteered on a regular basis were less likely to develop high blood pressure than non-volunteers. High blood pressure is an important indicator of health because it contributes to heart disease, stroke, and premature death.

This week, during Miss America Serves week, consider ways to improve your health through volunteering. If you would like to help me make miracles with CMNH, you can donate here. All funds raised go to the local CMNH hospitals.  Whether it is $1 or $100, every dollar counts and can make the difference in the life of a child or the family of a child who is in the hospital.

Visit CMNH to learn more about Children’s Miracle Network Hospitals.

What’s in my Toolbox

What comes to mind when you read the words, tools and toolbox?  Perhaps images of hammers, wrenches, stud finders and other construction related equipment?  What I am referring to when I mention tools are skills to aid you in times of stress or other emotional difficulty.

None of us are issued a toolbox full of tools when we enter this life but have the opportunity to gain and learn how to use them as we grow.  We gain our initial toolset from our family.  They could have a highly developed set of tools and therefore pass those on to you…kind of like a super computer.  They may have antiquated tools that no longer serve you well…kind of like an abacus.  It was highly sophisticated instrument when it was first developed but if you need to solve a difficult problem, using the abacus will keep you in the dark ages.

Some tools are literal, like planner/organizer, pens, paper, laptop, iPad, and cell phone.  Other tools are more abstract like prayer and meditation, choosing to love unconditionally, nonjudgmental listening, seeking to understand so you can then be understood, being intentional, looking for the positive perspective, making the next right decision…the list goes on and on.

The tangible tools I keep in my “Go Bag” to help me get unstuck can vary but the consistent items are my bible, a pencil bag filled with various pens, pencils, highlighters, page flags, washi tape, and scissors, at least one planner (usually my goal planner to help me focus on what’s important), an iPad or laptop, a protein bar, an essential oil or fragrance that is relaxing to me, CBD oil & lotion, TENS unit, list of self-care strategies, and Altoids…you’d be surprised at how centering it can be to take a moment and enjoy a peppermint!

The intangible items are always with me.  It takes intention to focus on and use them but the more I do, the more readily available they are to me.   Using them, refining them, and replacing when I find a new one that serves me better, helps me to reduce stress, anxiety and overwhelm and allows me to focus on implementing the techniques to help me get unstuck.

This list is no by means exhaustive, as the items do change from time to time, but this is a very representative list of what I like to keep on hand when I need to change my scenery and get a fresh persepective.  I hope they have given you insight into some “tools” you can gather for your Go Bag.