I am tired. Everyone I talk to is tired. None of us can sleep and our daily functioning is a struggle.
This week is the second week of the Ferguson protests after the murder of Michael Brown by a police officer. I have personally been involved in protests and helping the community on several occassions and it is physically draining. To add to that, the constant negativity on the news and social media, and the racism which seems to be on level 1000, is mentally draining.
As a counselor (and human), I worry when I hear my friends talk about their lack of sleep and increased stress levels.
Bear with me for a very concise biology/psychology lesson on STRESS...
Lets assume our bodies function best between a level 3 - 5 on a scale of 10. When we get stressed, we go up to a max of 10. Stress is a release of chemicals by the brain which are designed to help regulate our bodies...get it back to a healthy 3 - 5 level. Too much or repeated stress means our bodies are producing lots of chemicals which makes our bodies essentially adjust to a higher level of "normalcy", say a 6 - 8. This mean our breaking point, level 10, is much closer. Our bodies respond with all sorts of physical and mental problems such as headaches, loss of good sleep, moodiness, stomach problems, weight gain, and more. If we do not learn to manage and lower our stress level, we can get up to a level 10 which manifests itself as angry outbursts, breakdowns, panic attacks, heart attaks, ulcers, rage and violence, and even death.
Personally my stress manifests itself as acne, sleeplessness, moodiness, exhaustion, and nausea and stomach problems. I don't have energy to exercise or work which creates a nasty cycle of weight gain, moodiness, depression, and then more stress. I am on a level 6 most days and add in this Ferguson and racism issue and I am on an 8. My fear is that many of you are as well. This is too close to 10 to be healthy. Are we all about to snap?!?!
So that I spare someone from getting cussed out, I need a refresher on stress relief so I thought I would share some tips with you as well.
1. Try meditation -- Meditation allows your mind to stop working so hard and just relax. Even a few minutes a day can do wonders for your mood.
2. Exercise -- A brisk 20 minute walk will release "happy" chemicals in your body. In addition, it can keep you healthy and maybe shrink your waist...which always makes me happy! Try walking, swimming, dancing, yoga, or weightlifting for a great workout and mood changer.
3. Remove the stressor -- Tired of the racist social media comments? Unplug. Tired of the negativty on the news? Unplug. Tired of your boss or kids? Take a break. It is okay to have mommy time out and it is NOT okay to have unused vacation or sick days. USE THEM! If you hate your job, find a new one. If I have learned anything from recent events, it is that life is too short. Do not stay stuck in a job you hate or in an unhealthy relationship.
4. Eat well -- While comfort food gives us a few moments of joy, we all know the long-term effects of an unhealthy diet. When under stress, make the focused effort to eat right. More vegetables, fruit, and real food, and less sugar and processed foods.
5. Enforce good sleep habits -- So I get that when you are stressed you can't sleep. Trust me, I KNOW! It is crucial that we practice a healthy bedtime routine in order to get good sleep. No booze, food, electronics, or exercise too close to bedtime. And allow 8 hours a night during stressful times. If that means you go to bed at 9pm for a week, so be it. And avoid sleeping meds; allow your body a chance to heal itself. *I will not take Benadryl, I will not take Benadryl...
6. Phone a friend -- Make sure your support system is checking on you. It is okay to need people and now is a great time. (Thanks A.M. and B.O. for being there for me!)
7. Practice balance -- Are you doing too much? Learn to say "no" or take a hiatus when needed. I have reduced my protest days and intensity because I need a break. No cussing out the riot police for this gal! Take things slowly and make sure you allow for work, play, and quiet times everyday.
(Anyone who knows me knows I enjoy the occassional, small (lol) glass of wine, so why did I leave that out as a tip? Though there are some benefits to drinking wine, when under serious stress, alcohol tends to worsen problems such as restless sleep and increased displays of emotions (crying and stupid behavior ie drunk dialing or fearlessness). Under this level of stress, try to avoid excessive alcohol use. And cake.)
I will write more on each of these 7 tips soon but for the most part, you KNOW what to do already, you just need to DO IT! Good luck destressing. Please comment or email me with thoughts, questions, or for individual counseling.
*This blog post, and all others, are not intended as medical advice or counseling. Don't even think about suing me!
Randomness: this picture makes me yawn everytime!
