[Babybird]

Boosting your immune systems part 8​

Since we’re all different, stress is
different for each of us. What causes
stress in one person might not cause
stress in another. And there are
different kinds of stress.
Some stress is actually good stress,
such as when competing in a sport with
friends. Win or lose, you tried your best
and had fun, coming away feeling
energized. Some stress is manageable,
like the stress of driving and getting
slowed by a stoplight that lasts longer
than we’d like. In the big picture of life,
it’s not important.
But some stress can be toxic. This is
the kind of stress where you have little
to no control, such as in the death of a
loved one or a large personal financial
crisis you can’t change. With toxic
stress, it’s critical to have help and
support from family or professionals.
The good news is that you can learn to
tackle stress — even sudden, large
amounts of stress — by engaging in
small, daily habits that keep stress from
becoming overwhelming or taking over.
Stress may be a fact of life, but it doesn’t
have to rule your life. Learning healthy
ways to react to and relieve stress can
have profound effects on your health,
longevity and well-being. Adopting even
one new healthy habit and practicing it
each day can help to fight the harmful
effects of stress.
• Practice positive self-talk. Self-talk is
the endless stream of positive or
negative thoughts that run through
your head every day. The goal of
positive self-talk is to weed out
misconceptions and challenge them
with self-compassion and rational,
positive thoughts. Start by following
one simple rule: Don’t say anything to
yourself that you wouldn’t say to a
friend or loved one. Be gentle and
encouraging with yourself. If a
negative thought enters your mind,
evaluate it rationally and respond with
statements of what is good about
you. Instead of saying, “I can’t handle
this,” remind yourself, “Hey, I’ve
handled bigger challenges before, and
I can handle this too.”
• Harness the power of optimism.
Some research suggests that
optimists may cope better with
stressful situations, such as major life
transitions, and that optimists have a
lower risk of heart attack and
premature death. A simple but
effective habit is to practice gratitude
when you first wake up in the
morning or before you go to sleep at
night. Instead of dwelling on your
worries during these times, try
thinking of three things you’re grateful
for — big or small.
• Get outside. Studies show that
spending time in nature reduces
stress, lowers cortisol levels,
decreases blood pressure and
improves well-being. For many of us,
the sounds, sights and smells of green
spaces — such as forests, wetlands,
city parks and gardens — have a
powerfully calming effect. Studies
have linked being outdoors with a
greater reduction in inflammation in
your body.
• Appeal to your senses. A simple way
to de-stress is to engage your senses
— touch, smell, sight, taste and
hearing. Hang a colorful poster or
cheerful family photo in your
workspace. Listen to some peaceful
music or a recording of ocean waves.
Pleasant smells can be another stress
reliever. Essential oils that may help
you relax include lavender,
frankincense, jasmine, and lemon or
orange.
• Help others. Studies on helping
others show that shifting the focus
from yourself to other people may
not only relieve stress but improve
your overall health and well-being.
Consider serving at a food bank or
raking an older neighbor’s lawn. Even
small acts of kindness, such as giving
a stranger a compliment, can affect
your attitude, outlook and health.
• Take care of your body. Sleep, diet
and exercise are vital for your physical
health. They can also impact how you
cope with stress. Get proper sleep to
rejuvenate your body and help you
tackle the stressors of your day in a
refreshed state. Use exercise to
release brain chemicals
(neurotransmitters such as dopamine,
serotonin, melatonin and
endocannabinoids) that can leave you
feeling happier, more relaxed and less
anxious. Seek out healthy meals and
snacks and limit caffeine. Too much
caffeinated coffee, tea or soda will
increase your stress level.
• Seek help. If you’re having difficulty
coping with the stressors in your life,
consider enrolling in a stress
reduction class at a community or
health care center or online. Your
doctor or a mental health
professional also can provide
treatment options if stress is building
or if you’re not functioning well.
Try the strategies that appeal most to
you. But remember to be open. A
suggestion you’re skeptical of could end
up being surprisingly helpful. By
developing and practicing these
techniques now, you can reduce your
stress, prevent negative impacts on
your health and boost your ability to
manage future challenges.
MANAGING STRESS
Understanding Immune System