(a) stress is at the root of why we feel so poorly, and

(b) there’s plenty that we can do to improve our symptoms.

Here's what stress does to you: [1] [2]

• Exhaustion and trouble sleeping
• Anxiety
• Digestive disorders
• Headaches
• Memory and concentration impairment
• Weight gain
• Depression
• loss of sexual desire
• weakened immune system
• Aches, pains, and tense muscles

If any of that sounds familiar, read on. We all know that taking an extended vacation, or getting back to your favorite hobby would help, but if we had all the freedom to manage our daily schedules, we’d probably not be half so stressed, would we?

Why don’t we review some immediate things that we can do
to take that boot off of our necks?

Self-awareness

There are simple things that we can do, in just a few seconds, that put us in touch with our body, and help us to relax. If you spend a lot of time in a chair, look down at your feet. Are they out, in front of you and the chair, or do you have them pulled back under the chair? I do that a LOT when I’m working intensely on a project, but when I catch myself, and slide my feet forwards, it immediately relaxes me, while also improving the circulation to my legs and feet.

If you spend a lot of time on the computer, stop for a moment and concentrate on your body. Are you leaning forwards? Is your head turned, or pointing downwards? All those positions increase tension and strain in your neck and upper back.   Putting your laptop on top of some books, so that the screen is level with your eyes will help a lot.   Logitech makes an inexpensive wireless keyboard & mouse combo [3], and low-cost, adjustable slide-out trays [4] can bring your keyboard down to where your hands are, reducing that shoulder and neck strain.

Stand up for a second, put your arms at your side, palms forwards, and slowly move your arms back, so that your thumbs begin to point behind you, (hitch-hiker position) and stand erect, slightly leaning back a bit. Hold that for a few seconds, and then let your arms relax. That motion helps to mobilize and relax your upper spine.

These types of brief mindfulness activities make us more aware of HOW our body generates tension. Short mini-breaks like these can re-energize you, and will produce relaxation, leading to more focused attention and increased productivity. You CAN make your body relax, IF you stop and pay attention, throughout the day.

They only take a few seconds, and they are a good habit for life.

Stress Consequences

The hormone most associated with health-related decline is cortisol. Cortisol is a very important hormone, secreted by the adrenal glands, and it is involved in the following normal functions:

• Proper glucose metabolism
• Insulin release for blood sugar management
• Regulation of blood pressure
• Immune regulation
• Normal inflammatory responses

Short-term increases in cortisol levels provide the following benefits:

• A quick burst of energy for survival
• Heightened memory function
• A burst of increased immunity
• Lowered sensitivity to pain
• Maintaining homeostasis in the body

That is what powers the “fight or flight” response. [5]

Unfortunately, prolonged release of cortisol has been shown
to have negative side effects, including: [6]