The United States Center For Disease Control claims that 85-90% of ALL illness and disease is caused by stress. According to the American Institute of Stress, an estimated 75-90% of all visits to primary care physicians are for stress related conditions. Additionally, numerous surveys show that adults in America feel they are under more stress than a decade ago.

Everyday life can be stressful; with a troubled economy, a high pressure job market, busy schedules, and a world where technology makes us always accessible, it’s no wonder people feel more stress than ever. Stress has been linked to such things as depression, heart attacks, hypertension, frequent headaches, insomnia, back and neck pain, heartburn, stomach pain, poor sexual desire and/or performance, forgetfulness, increased irritability, reduced work efficiency, anxiety attacks, and much more.

“It is important to understand that stress affects every part of us, inside and out,” said Janet Long, owner of In Balance Center for Living in Hillsborough. “Stress not only affects us, but it also affects those around us. As a certified massage therapist, yoga instructor and life coach, I have seen firsthand how debilitating stress can be AND how amazingly fast the body recovers when given proper care! We are our own advocates when it comes to our health, so it is important to be mindful of what your body is telling you, especially when stress is affecting your health and well-being.”

Janet offers the following easy to follow tips that anyone can use to help feel less stressed:

• Slow Down and take a DEEP BREATH! We tend to take in only 25% of our natural breath’s capacity when we rush. This causes tension in the body. Slowing down by being still, walking slower, or driving slower allows your breath to become full. This simple act immediately increases your immune system, calms the nervous system, and normalizes blood pressure. “When you are stressed out, your muscles, your organs, and even your skin will harbor the tension as well as your mind,” said Janet. “Yoga, massage, and spending time in nature are all activities that allow people to regain a relaxed breath, mind and body. But, you can do this anytime by just stopping and remembering to breathe. This helps to reduce the feeling of stress and relieve the tension caused by stress which elevates your health and your mood! Try this – put one hand on your belly, another on your chest. Notice your breath. Continue breathing slower and longer. If your belly and chest are rising, you are taking a deep breath. If not, keep trying. You’ll be glad you did!”
• Positive thoughts! “What you think greatly impacts your level of stress,” said Janet. “A negative thought creates tension, a positive thought decreases it. Even though our body has been telling us this from the beginning of time, it is now proven in neuroscience! Try this – think of someone or something that is bothering you. Now, have a compassionate, loving and forgiving thought toward that situation. Change your perspective to see something good in the situation. Feel better? Another idea is journaling, practicing gratitude, saying positive affirmation each day, or practicing letting go. These techniques literally transform your brain’s way of seeing the world so that things really ARE brighter! It works, give it time. All new habits require patience.”
• Provide your body with proper nourishment. “When we are feeling stressed out, we are more likely to make unhealthy choices,” said Janet. “We also tend to crave foods higher in salt, sugar, and fat when experiencing feelings of stress. It is important to make smart food choices. Nutrient-packed foods are key to keeping you healthy, physically and mentally. We need more B vitamins when under stress. Some foods with high B vitamins include whole grains, fish and seafood, leafy green vegetables, beans and yogurt. Try this - take a trip to the local Health Food store. If you’ve never done this before you’re in for a treat! There are so many grains and types of food that are delicious and good for you. You can get easy to make, yet deeply satisfying food for your body. When we eat white flours and pastas, our body craves what those items don’t deliver, therefore we overeat. With great food, you can kiss your cravings goodbye - AND any excess weight!”
• Get your sleep! Sleep is as important to our bodies as air, water, and food nourishment. Recent research suggests that lack of sleep leads to problems completing tasks, concentrating, and making decisions, all of which can increase an individual’s stress level. Experts typically recommend that adults get 7-9 hours of sleep each night, but what is most important is that you meet your own individual needs. Some people can function well on 6 hours of sleep, while others need 10 hours of sleep. Find what is right for you and stick to it. “Getting to bed by 10:00 is ideal so that your body can repair your adrenal glands which are hit hardest by stress,” said Janet. “Didn’t get enough sleep last night? Take a nap! A 20 – 40 minute nap is a great way to catch up and regain all the energy you need to feel good. Try this – invest in some good chamomile tea, a good book, and some soothing ocean music. Get into a luxurious routine before bed giving yourself at least a half hour of down time to get a good night’s sleep.”
• Exercise regularly. “Regular physical activity is important to our overall health – everyone can benefit from physical activity which reduces stress in our body and creates a natural high!” said Janet. “Just be sure to move at your own pace, warm up before your physical activity, stay hydrated with water, and don’t push yourself too hard. Everyone is different, so you have to listen to your body and do what’s right for you. When you think of exercise, just think of movement. Do what you are INSPIRED to do! Have fun. Whether it’s a walk, a bike ride, yoga, a team sport, or joining a gym, have fun doing it. Take your time, it’s the getting started that matters. Try this – look at your calendar today - yes today! Look and see where you can fit in 20 minutes of movement, even if it’s just sitting on the floor and stretching. Do this every day and see where it takes you!”
• Drink enough GOOD water. “Water is needed for every process in your body to work efficiently,” said Janet. “Symptoms of mild dehydration include chronic pains in joints and muscles, lower back pain, headaches, constipation, and fatigue. Do not wait for your body to be thirsty. By then, you are well into dehydration. Drinking is a simple task, yet so often forgotten. Try to switch to plain water instead of soda, at least some of the time. Eating fresh fruits also help us stay hydrated. Be mindful to drink filtered water. You can get great filtering systems to remove harmful chemicals and chlorine which damage arteries as well as lead to increased risks of bladder cancer according to a study published in the Journal of the National Cancer Institute in 1987. Try this – to estimate your personal water intake needs, take your body weight in pounds and divide that number in half. That gives you the number of ounces of water you need per day. Add another 8 ounces for every 20 minutes of exercise. Get a water jug and fill it up in the morning and just carry it with you throughout the day, taking sips whenever you think of it. Want extra benefit? Add a lemon! This helps to rid your body of toxins, beautifies your skin, improves digestion and gives allergy relief!”
• Make time for YOU. “It’s easy to neglect yourself when you have so many other things going on in your life,” said Janet. “I recommend that everyone does at least one thing for themselves every day. If you enjoy reading, pick up a book; if you like to meditate, make that a part of your daily routine. If you enjoy taking walks, put on your sneakers and get outside; if you enjoy dancing, turn up the music and dance your heart out in your living room! Allowing yourself to experience something you find pleasurable will absolutely help you feel less stressed. Try this – take a moment to write down 5 things you love to do that make you happy. See how much you are doing these things. If you aren’t, pick one and do it now!”

Janet emphasizes that what is most important is that we check in with ourselves to learn what our own personal needs are. We all need time to be still and recharge our batteries!

In a recent poll released by Associated Press-Yahoo! News, it was reported that people feel less personal happiness now than they did a month ago. Day in and day out, we are inundated with negative news: the impact of the war, the troubled economy, corruption, and crime. It is enough to make anyone feel overwhelmed, stressed and unhappy! These negative thoughts not only create tension in our body, they change our way of seeing and interacting with our world. Negative emotions (such as fear, anger, disgust) have been related to thinking that is not logical or expansive AND they do not inspire us! Positive thoughts have been related to focused, logical thinking and create productive, inspired actions! “There is so much good around us, let that be your focus for a rich and happy life!” said Janet Long, owner of In Balance Center for Living in Hillsborough.

“We need to focus on the positive more than the negative,” said Janet. “Every situation could be likened to a coin. There are many sides to every situation, but there is always going to be negativity and positivity in the world. If we focus on the negative, we will re-affirm our negative thinking causing stress and more negativity. Positive thinking is powerful and more productive. It’s something we have control over that can help us reduce the stress we experience in our lives every day. Create a positive outlook and everything will naturally look brighter!”

Though it is difficult and unrealistic to completely avoid negative news and negativity in general, it is possible to drastically cut down on it OR change how you deal with it. Practice “seeing the good” as Janet states. “I suggest six things:

1. stay away from negativity as best you can. Ask yourself how situations, people, etc. make you feel and break the habit of spending your time around negativity;
2. Move away from the concept of positivity and negativity entirely. What if everything was good, a lesson to be learned? Practice the idea that everything is actually working for your benefit. Start seeing what’s good and what can be learned.
3. When there is true suffering, honor it. Allow yourself to feel it, don’t deny your truth. Allow it to move through you as you embrace it, but remember the mind is powerful. Don’t allow yourself to stay stuck in the suffering. Move beyond it to what’s good. Try to find the lessons in the so-called negative.
4. See the humanity around you and find compassion. We all experience the same things. Open your heart and be loving when stressed.
5. Be honest. If you are stressed, you may be holding in anger, frustration and irritation. Be courageous by getting at the heart of your emotions. If you need to have a heart-to-heart with someone, no matter how difficult that may be, in the end you feel much better!
6. We all need each other. When stressed, ask for help and then let people help you!

It is important to remember that being positive has a wonderful impact on our stress levels, health and general well-being.”

Janet would like to offer some ways you can help reduce the stress and increase the happiness in your life:

• Prioritize Long lists of to-dos, busy schedules, days that seem to need more than the given 24 hours…what is a person to do? “Taking the time to figure out what is most important and what needs to be accomplished first is the best way to make our to-do lists seem much less overwhelming,” said Janet. “Try this - Put it down on paper if you can; that way you can see what your tasks are and you can rate their importance and tackle them one by one. You can even check them off as you get them done, which can give you a sense of accomplishment and make you feel less stressed. Remember, even though your list items are important, they’re not nearly as important as you think they are!”
• What’s the Rush? When we rush, we tend to make more mistakes. When we make more mistakes, we become more stressed out. “We live in a world of needing everything done fast,” said Janet. “Rushing can create feelings of overwhelm, frustration, and even panic. When we slow down, we can think more clearly which can bring us a sense of calm. Rushing also tends to keep you away from enjoying the moment, and after all, life is a compilation of moments so take time to enjoy them! Try this – when you are feeling rushed, stop what you are doing and take a deep breath. Then consciously slow down; when you feel you are rushing again, stop and take a deep breath again. You’ll soon recognize how you feel when you’re rushing, and how much better you feel when you’re not!”
• Get into Nature! “Nature is healing for humans, no question about it,” said Janet. “Studies abound about the increased feelings of well being, stress reduction, increased relaxation, reduction of fatigue, as well as a whole host of behavioral improvement for all ages. There’s also proof of increased healing from surgeries and better focus on and off the job.” Howard Fromkin, a director at the Center for Disease Control and Prevention concluded that “land conservation can now be viewed as a public health strategy,” Janet said, “Get into nature! It’s all around us. Sit outside. View the trees, animals, sky and stars. Look in wonder at the sunset and sunrise. Go to the mountain and hike. If you are indoors, bring in plants or an animal. Stay connected to nature and you’ll stay connected to yourself! Try this - Go outside, or view from a window, and be still. Be still until you notice something new. Keep doing this to see how many new things you see. This is a fun and easy way to relax and be inspired by all that’s around us!”
• Get a massage! Massage is not a luxury! “Many people mistakenly believe that massage is a ‘treat,’ but it is much more than that,” said Janet. “It is a tool that can greatly improve your ability to feel great and stay healthy. Yes, massage is relaxing which helps alleviate stress, depression and anxiety. Yes, it can reduce pain in muscles and joints, improve circulation, boost immunity, increase energy, improve sleep and much more. But, there are many therapeutic benefits to massage that will surprise you. The magic of touch along with a loving heart cannot be under estimated. As a massage therapist for 10 years myself, I know the power of touch as it affects people across the board, and all ages. From the seriously ill to the overworked, I have seen incredible benefits, including stress reduction, self awareness and elimination of pain. Try this – Get a massage, you’ll be glad you did! Look for someone you feel comfortable with and who spends the time to talk with you ahead of time to know your needs. Not all massages are created equal, so take your time to find the right therapist for you.”
• YOGA for everything! “There’s hardly anything as well rounded as yoga,” said Janet. “Through deep breathing, letting go of worries, focusing on the positive, moving your body to create flexibility and strength, it’s hard to find a better program! There are a lot of misconceptions about Yoga. It’s not about the poses; it’s how you DO the poses. Using non-judgment and non-harm as your platform, you move into the poses using effort but allowing yourself to relax at the same time. This teaches you to use these principles in your daily life as a way to find relaxation in stressful moments. As your posture improves, you’ll gain confidence, calm and your mind will learn to focus. From the breathing throughout the class, your body and mind will let go of tension The result? Everyday is more peaceful AND you’ll have more energy! Try this - join a Yoga studio or try doing 20 minutes a day from home to start. Not every yoga class will be right for you. Find the teacher you connect with.”
• Tune in to relaxing and uplifting music. “Infants, children, teens, adults and the elderly can all benefit from the therapeutic qualities of music,” said Janet. “According to the American Music Therapy Association, the healing qualities of music have been documented since the days of Plato and Aristotle. The benefits of music can be reaped through actively music making, such as drumming, or passively listening to music. Music is a form of expression, which helps to relieve stress. Relaxing music can soothe you, inspired lyrics can inspire you, and upbeat tempos can bring back the fun in your spirit. Try this - find the music that moves you and keep it in your car and in your home so that you can reap the benefits regularly!”

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