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| THE COLONY NEWS | FEBRUARY 2025 | 11 In Meoria Tom Bybee Joan Sparkman Stress Management Strategies for the New Year As we begin a New Year, now is a good time to learn more about how to better manage chronic stress and thereby reduce the negative impact it has upon your health. Our bodies have been hard-wired to deal with life-threatening situations through a "ght or ight" response. When you perceive a threat, your brain initiates a response which releases hormones including adrenaline and cortisol. Adrenaline causes a rapid increase in heart rate and blood pressure along with increased muscle contractility and rapid opening of the airways in anticipation of intense physical exertion. Cortisol releases a surge of glucose for energy and sharpens concentration and focus in preparation for a responding to danger. ese physiological mechanisms are vital in a life or death situation; but when these hormones are continuously triggered by non-life threatening everyday situations, they cause adverse health events such as: • Heart disease including hypertension, strokes and heart attacks • Depression, anxiety and diculty sleeping • Muscle aches and pains and headaches • Digestive problems such as acid indigestion • Weight gain and increased risk for diabetes Each person reacts dierently to stressful situations based on a variety of factors. Because stress is an unavoidable part of life, it is important to learn healthy responses to stressful situations. Below are several healthy habits to help you deal with stress: 1. Exercise – Regular exercise is very eective in lowering stress, while also helping to control your weight and boost your immune system. e exercise does not need to be strenuous or complicated; try taking a walk for 30 minutes each evening. 2. Laughter - Laughing helps reduce stress and has been shown to boost endorphins, which are substances that enhance your sense of well-being and help to boost your immune system. 3. Sleep - When you are under stress, sleep is more important than ever. Having a good night of rest will help recharge your batteries and better prepare you to face the challenges of the day. 4. Connecting with friends and family - Time spent with friends in the development of strong social relationships is a great buer against stress. 5. Assert yourself – Learn the art of saying "no." Sometimes we are stressed because we have overcommitted and are unable to keep up with our own unrealistic expectations. 6. Meditation and prayer - Spend time thinking and praying instead of worrying. Practice gratitude daily. 7. Music - Listening to music, or better yet,m playing an instrument has well-known stress-relieving properties. 8. Avoid the tyranny of the urgent - Avoid the temptation to over-schedule your day. You will be surprised how much less stressed you will feel if you create some margin within your schedule to allow for the unexpected emergencies that arise from time to time. I hope this information helps you to better manage stress, and wish you a very Happy and Healthy New Year! Hospice Of The Valleys Your Local Community Hospice A Note From The Doctor By Leslee B. Cochrane, MD Executive Medical Director (951) 200-7800