Work Getting You Down? Try These 6 Stress Busters

Is your job making you feel anxious, stressed and depressed? Do you feel you can’t cope? You’re not alone. Work related stress and depression is reaching alarming proportions.

We all need a certain amount of stress at work. This positive stress keeps us motivated and alert and ready to face the daily challenges that help us perform at our best. It is the negative stresses that are the most challenging and when they become extreme and persistent, we can suffer “burnout” and depression. We may have a feeling of hopelessness or “what’s the use?” Worse still, this can lead to health problems. Your immune system struggles to cope and you become more susceptible to heart disease, cancer and stroke.

So what strategies can you use to enable you to cope with these work related pressures and develop greater resilience? In the first of this series of 2 articles, I discussed the importance of seeking professional counseling, taking leave and time out. The critical importance of exercise and the soothing power of pets {particularly dogs} were also discussed.

Here are 6 more:

• BOOST YOUR IMMUNE SYSTEM.

Constant stress, depression and anxiety can play havoc with your immune system and lead to other health problems including heart attacks, stroke and cancer. Antioxidants are great immune system boosters. Two powerful antioxidants are zinc and astragalus. A daily diet of fruit and vegetables is important to keep your immune system functioning well. Blueberries, in particular have a high antioxidant content.

• NURTURE YOUR HEART.

High blood pressure is a health problem that can arise as a result of constant stress, anxiety and depression. This, combined with high LDL cholesterol can place your heart under stress. High blood pressure is a result of constricted arteries, reducing the flow of blood with its energy carrying nutrients and oxygen, to your heart.

High LDL cholesterol can be lowered by reducing excessive levels of homocysteine in your blood. The B group vitamins – B6, B9 [ folate or folic acid ] and B12 can lower the levels of homocysteine in your blood. Smoking and too much salt in your diet,can raise your blood pressure. Potassium is an excellent mineral for removing salt from your system.

CoEnzymeQ10 is an important tonic for your heart. Research at the Alfred Cardiac Surgical Research Unit, showed a dramatic improvement in efficiency of heart energy production with the use of Coenzyme Q10 in patients prior to coronary bypass surgery.

“The heart muscle tests we performed show that Coenzyme Q10 preconditioning dramatically improved the capacity to tolerate and recover from stress,” said Associate Professor Frank Rosenfeldt, head of the unit.

• JOIN A YOGA OR PILATES CLASS.

Both activities, in addition to improving your fitness and flexibility include exercises to help you cope with stress and depression. The gentle moves of yoga, controlled breathing and body movements have calming effect that practitioners say helps focus the mind body and spirit.

• MEDITATION.

One of the most helpful ways to balance and rejuvenate your body, mind and spirit is through meditation and working with your breath, according to Laurie Levine, author of Spiritual Medicine. There are many variations and ways to meditate to fit into your busy lifestyle. Choose which one works best for you.

• SLEEP WELL.

A good night’s sleep is important for optimum health and to enable us to cope with the stresses of life. Sadly, when you are depressed and worried, you may tend to mull over these problems at night. For good health you need a minimum of 6 hour’s sleep each night, Anything less on a regular basis and your health can suffer. A number of simple strategies can be very effective.

Valerian is perhaps the most well - known natural sedative. It is a gentle acting herb and is gaining in popularity as an alternative to sleep drugs. Other sleep inducing herbs are chamomile and skullcap. The muscle relaxing minerals calcium and magnesium and B complex vitamins, are also helpful.

FINALLY – CONFIDE IN YOUR FRIENDS.

Your friends and family – even your work colleagues can be a great source of support. Sometimes you need someone to talk to, to share your problems with.
It takes courage to discuss your depression with others – particularly your friends, as you may think it is a sign of weakness.

A number of high profile people, including the former Premier of Western Australia, Geoff Gallop, have publicly declared their depression. The level of public support and sympathy for him was amazing. Winston Churchill, the war time Prime Minister of Great Britain suffered regularly from depression. He referred to it as his “black dog.”

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Never start a new treatment before consulting your doctor, especially if you are currently taking medication. The information published in this article is not intended as a substitute for personal medical advice from your physician or other qualified health-care practitioner. It is for information purposes only.

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Article Source: http://www.healthandwellnesscentral.com

Graeme Lanham is a freelance writer and researcher, specializing in health and fitness topics. His new book: “Your Life Fitness” includes current research studies on youthful vitality, fitness and anti-aging. The book provides a more comprehensive coverage of stress, anxiety and depression. For further information on investing in this valuable health resource and a FREE subscription to his regular subscribers only newsletter, go to: www.yourlifefitness.com

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