How are you dealing with your stress?

All professionals (and high octane performers) encounter stress at some point in their career if not more often than they would like. 

For professional working mothers and indeed fathers, the demands of work and family coupled with our society’s unavoidable obsession with technology make it difficult to ever press the “off” button and so “stress” has become a mainstay in our fast paced society.

Understanding the science behind stress and what it does to your physiological state can be an eye opener.  

During a reaction to stress, hormones like adrenaline, cortisol and DHEA are released into our bodies, speeding up the heart rate, slowing digestion, shunting blood flow to major muscle groups, and changing various other autonomic nervous functions, giving the body the burst of energy and strength it needs to deal with the stress stimulus. 

When the perceived threat is gone, systems are designed to return to normal function.  

However, when the body is launched into stress “fight mode” on too regular a basis, the body continues to experience stress symptoms on an ongoing basis. Caffeinated drinks, cigarettes, alcohol and sugary snacks further stimulate the release of adrenaline exacerbating these reactions in the body. 

The first physical symptoms of stress are relatively mild, like chronic headaches, back pain, problems with digestion and sleep as well increased susceptibility to colds. Increased exposure to stress may result in more serious health problems such as depression, anxiety disorders, diabetes, heart disease and obesity to name just a few.

Many things can be incorporated into our busy lives to reduce stress symptoms. Some of them are obvious and yet prove to be a nemesis to the busy professional.

Exercise is key. Exercise essentially burns up the hormones that are secreted into the body due to stress, eases muscle tension and releases endorphins into our systems. Make time for whatever you can and find a form of exercise that suits your body and personality. 

We all know the mantra that 7-8 hours are the goal when it comes to sleep. Multiple studies have shown that sleep produces extra protein molecules that repair our immune system. 

Improves

It also improves memory and the brain’s ability to reorganise and restructure memory, extends lifespan, curbs inflammation (which is linked to heart disease, stroke, diabetes, arthritis and premature ageing), increases performance and productivity and helps to maintain a healthy weight.

Stress can cause dehydration (you are more likely to forget to drink and eat well during times of stress and when you are under stress your heart rate is up and you breathe more heavily resulting in fluid loss) and dehydration can cause stress (studies have shown that being just half a litre dehydrated can increase your cortisol levels). 

This is a vicious cycle that requires us to be mindful of drinking 6-8 glasses of water and probably more when under greater stress.

Diet is a major factor in reducing stress symptoms. Bingeing at your desk with a croissant, chips or chocolate will do little to assist you. 

You should avoid processed and fried foods; increase your intake of vegetables and fruit; eat organic if possible; reduce consumption of sugar wherever possible (sugar is detrimental to the immune system) and reduce caffeine intake.  

Foods rich in vitamin B support the entire nervous system and help maintain regular blood-sugar levels to help keep your energy and mood stable.  Vitamin B5 specifically helps support the adrenal glands and improves coping mechanisms.  

Vitamin C curbs levels of stress hormones while strengthening the immune system. Omega fatty acids can prevent surges in stress hormones and may help protect against heart disease and depression.

If you are in doubt that your diet is meeting your needs, you should consider supplements. Before you reach for the “one a day” on the pharmacy shelf, take time to assess your needs and what products will meet those needs. Many of us are utterly unaware of how our bodies are lacking the vitamins and nutrients we need to function effectively (see the supplement questionnaire in the Optimum Nutrition Bible by Patrick Holford).

Other things to consider include getting regular massages and treatments such as acupuncture and physiotherapy. Most insurance companies provide some form of coverage for such preventative treatments. 

Breathing, meditation or yoga (www.yogaglo.com) can be incorporated in anyone’s daily life and are very effective at lowering anxiety levels. Organising and prioritising your “to do” list at work and at home is also an effective tool for avoiding stressful situations. 

The more decluttered your work and home environments are, the more clear your thoughts and responses. 

All of the above takes mindfulness. As a busy litigation lawyer and mother of three children under five, I am aware of the effort this takes. 

But the fact remains that an overstimulated body will eventually underfunction. 

We can become more productive, efficient and creative individuals, parents and professionals when our bodies are functioning smoothly. 

Fozeia Rana-Fahy is a Senior Associate at law firm, MJM Limited. She can be contacted on  294-3612 or email: [email protected].