“The time to relax is when you don’t have time for it.” – Sydney J. Harris***
In my last post we talked about “Distractions Working Smarter Not Harder.” Since we are still in the earlier part of the year and many of us are still working on goals and resolutions – All the New Year, New Me stuff! Well, it’s mid-February as I pen this post and it is my 100th blog post! Yeah! That’s an accomplishment for me but as I continue on my journey to eliminate distractions something occurred to me… Aren’t we still in the middle of a pandemic? Can we talk about distractions without addressing the long term impact of Covid-19?
As much as we might like to forget the pandemic we can’t. Though things are looking up with vaccines and plans starting to be administered we still have to get through it and wait. We can’t forget it any more than we can dismiss the social unrest we have through in the past year and continue to live with, the political nightmares and attacks of the recent past and now the extreme weather conditions occurring across the country. Warm weather states have joined the ranks of the Midwest and Northeast in experiencing snow storms and below zero temperatures and some, like the state of Texas are experiencing even greater challenges in handling the cold temperatures, such as loss of power and water. With today’s media and technology, we are able to experience information as it happens, almost as if we are right there in the midst of it.
Whether we like it or not, we are all in this together…literally. Each of these stressors affect all of us individually and collectively as we consider family, friends and even strangers who are enduring such challenges. Put it all together and it equates to prolonged or chronic stress. Prolonged stress can have unwanted physiological effects on our minds and bodies when left unaddressed. So let’s address it.
What is Stress?
Stress is our body’s response to danger or threat. We are designed to stand up to threats or to flee from them, thus the term Fight or Flight. In preparing to protect ourselves, the body does a number of things to prepare itself. It releases three hormones, adrenaline for energy, norepinephrine for keen awareness, and cortisol to regulate metabolism, inflammatory response and immune function, and it enters a heightened state of arousal to take action, which includes an increased heart rate, increased blood pressure and tightened muscles. This stress response occurs whether a threat is real or perceived. Once the danger is over the body returns to its normal state. The problem we often encounter, as is the case now in the midst of a Pandemic and other ongoing challenges, is when stress is prolonged and the body does not return to its normal state of function but remains in stress response mode for an extended period of time. This is prolonged or chronic stress.
The Link Between Stress and Distractions
In talking last time about distractions, it is vital to consider one of our major distractions in life right now is still Covid-19 coupled with all the challenges facing us today. The social, political, financial and educational effects on us as individuals and as a nation could be staggering, while we watch politicians debate whether they should come to the rescue of its people. Just reading those last two sentences caused a physiological change in your body and you probably felt it – stress response.
Before I get to some solutions, let me just link the physiological outcomes of prolonged stress with the topic of distraction for you. Chronic stress can cause emotional, behavioral, physical and yes cognitive. If you are experiencing the challenges of distractions, consider the reality of the pandemic. According to WebMD, Chronic stress can cause anxiety, an inability to focus, forgetfulness, disorganization, pessimism and procrastination. So it’s not your fault!
Taking Steps to Conquer Chronic Stress
For years one of my favorite wake-up call statements to make when I am coaching someone is, “It is what it is, so now what?” We like to resonate on the negative or the most disturbing things in life without resolution then wonder why we can’t sleep at night or why we can’t move forward. I pose this question of others as well as myself to prompt a response plan. Now that you know what the problem is or may be, what are you going to do about it, knowing that inaction is not an option?
5 Suggestions to Combat Chronic Stress
There are a number of other symptoms that may be appearing in our lives due to prolonged stress that fall into the physical, emotional and behavioral categories. We have to develop our own stress reduction plan. There is no way around it. Articles and ideas on stress reduction are all around us. I have posted a few myself on this blog (see them listed at the end of this post). There are so many unique possibilities and ideas that each of us can glean from to make life healthier and work smarter. Here are a few old and new ideas to incorporate into a plan for self-care:
1. Relax
Relaxation helps the body to calm itself while lowering blood pressure and heart rate. It is actually reversing the fight or flight response the body entered into because of perceived threat. Relaxing on a regular basis during stressful times like those we are currently living in can counteract the negative effects many of us may be experiencing.
The key to relaxation for many of us is to do so mindfully – it cannot be taken lightly; intentionally – it is not accidental; and regularly; – it should be done frequently and habitually. All of this means it should be planned into our days, weeks and months and should not be viewed as selfish or a waste of time. Preserving one’s life and the quality of one’s life is never a waste and it is certainly not selfish. Regardless of how much support one does or does not receive from others it is as necessary as eating food and drinking water.
2. Exercise
It is no secret that regular exercise can increase self-confidence, bring relaxation reduce symptoms of anxiety and mild depression and it can improve your sleep, which can have a positive impact on stress levels.
Not much needs to be said here other than get moving! Just go for a walk. Walk up and down the stairs in your house (stretch first please), do some yoga. For 30 minutes a day 5 days a week, just get moving!
3. Chew the Fat
Chew the Fat is an old idiom for ‘spend some time talking with others.’ I found that since the inception of the Covid-19 Pandemic, and the inability to attend church, church activities and events, I have been unable to spend my usual amount of time socializing and interacting with other adults outside of my home. I therefore have discovered just how much this introverted personality misses those moments. My sister and I engage in quite a bit of texting throughout the day and during the week. We make it fun and informative and it is convenient given our busy schedules. Despite this form of communication, however, there are days when I am struggling with Covid-19 care, news and lock-downs. It is those moments when I pick up the phone for a quick call. I’ll admit the quick call usually turns into an hour long conversation filled with childhood memories, laughter and parental wisdom we now cherish from Mom and Dad remembrances. It’s a free therapy session for us both and quite effective too!
According to Psychologist Susan Pinker, in an online 2018 Medical News Today article, socialization and face to face interaction releases oxytocin. Oxytocin is a feel good hormone released in the body that produces a feeling of trust, increases bonding, reduces cortisol (the stress hormone) and decreases stress.
4. Glean Some Green
Studies have been done on the positive effects of viewing natural greenery during or following stressful situations. Such studies have shown that we can improve our mood, outlook and prompt a more immediate recovery from stress simply by looking at actual scenes of nature through a window or photos. Doing so has a restorative effect.
You don’t even have to go outside to unlock the effect. Researchers have demonstrated that viewing photographs — or looking at a window — is enough. Scenes of nature have a restorative effect. Urban scenes, and images of buildings, usually don’t.
5. Prayer
I saved the best for last. This is my favorite. Prayer does not have to be a chore. It should be natural, sincere and heartfelt. My prayer time is something I look forward to. I like to think of it as a special time of self-pampering. It can occur over a cup of coffee, in the privacy of any room in my house or a favorite space and most definitely when I am driving alone in my car (especially long distances). It is not unusual for me to take the long route just to prolong my time with God and thus my peace.
Some interesting information was included in my post to “Why You Need De-stress for Leadership Success” about the benefits of prayer. Prayer is a proven stress reliever and is becoming an object of more frequent study according to Shane Sharp, a University of Wisconsin researcher. It helps people deal with their situation and emotions by allowing people to express their deepest emotions without fear of reprisal to someone who genuinely cares.
Closing Thoughts
I realize in discussing stress reduction and the elimination of distractions, I just added another item to your To Do List. Well, my excuse will be, it should have already been on your list. I say that with love and good intentions for your well-being. Why? Because, if you don’t feel well you can’t lead well!
Kind Regards!
C.
Other posts that address stress and stress reduction:
“Where and Why You Need Relief Amid Covid-19 and Racial Protesting”
“Help I’m Overwhelmed: The Leaders Unusually Simple Guide to Managing Stress in Others”