North America is a fast-paced continent. The urban areas cater to and even encourage highly stressful lifestyles. This could be a contributing factor to the growing number of emotional and mental disorders that plague both Canada and the United States. This article attempts to explore alternative methods of treating emotional and mental stress.
It is estimated that 42 percent of
the North American population lives with a mental or emotional disorder of some
type. In the United States alone, 60 percent remain undiagnosed.
Many people experience episodes of
anxiety or “the blues.” This could be caused by emotional and
mental stress. Certainly other factors contribute to these; diet,
proper sleep and exercise, and whether or not we take enough time to
step back from the mind spinning rush of daily life.
Here are some simple, practical tips
to treat anxiety and minor depression in a safe, natural way. By no
means are they meant to be a substitute for medical treatment if
already on medication for these disorders. No one should ever stop
taking any medication without consulting a physician first. If
anxiety is debilitating or a melancholy mood last long periods of
time, seek medical help as soon as possible. The following
techniques will be helpful if experiencing very mild cases and could
help to prevent acute conditions.
Develop a Routine
Humans are creatures of habit. We
all need familiarity to feel grounded. Develop a routine and stick
to it as closely as possible. Get up at the same time everyday.
Showering first thing in the morning is a really nice way to start
the day feeling refreshed. One woman uses this time to reflect. She
thinks about what she has to do during the coming day. Sometimes she
will realize a resolution to a problem. Another man has brilliant
and creative writing ideas sprout up during this precious fifteen
minutes alone.
Some have a coffee to start of their
daily routine. Grooming, daily rounds and checking email are all
things that we do as part of our regimen. Daily, weekly, even
monthly routines can help us to feel stable and give us something
that is constant in this ever-changing world.
Take Up a Hobby
There are literally thousands of
hobbies that a person can take up. Reading, writing, playing an
instrument, arts and crafts, hiking are a few. Establishing
collections of stamps, coins, trading cards, magazines, or paraphernalia
allows to interact with others who do the same. Woodworking,
building models, painting, gardening; the list goes on and on. These
are all ways to engage in leisure, but not the kind of leisure that
involves doing nothing at all. It is constructive leisure that one
can put their heart into. We exercise our bodies to maintain
physical health. Hobbies exercise our minds to maintain mental
health.
Take Time to Pray and Attend a Faith
Community
Keeping spiritually healthy is just
as important as maintaining our physical health. It helps to bring
balance into our lives. Studies have shown that people who take time
to pray or meditate have better overall health. People who are a
part of a faith community are generally less sick than those who
aren't. Being a part of a group of people who think and believe as
we do fosters a sense of security and acceptance. When trials come
along there is a system of support and others we can turn to for
assistance and guidance. It's like having an extended family.
Keep a Journal Regularly
This is an invaluable tool to help
release pent up emotions. With a journal we can let go of ourselves,
speak our minds and say what we would not be able to say outloud.
One woman combines prayer with journal writing. Instead of saying
her prayers out loud, she writes them down in a “prayer book.”
After pouring out our hearts we can leave it. Many choose not to
read their journals after they have completed them. They have a
sense of closure, so they don't feel a need to return.
Learn to Say No
We all have our limits. It would be
a great benefit to find out what they are. When we understand them,
we must learn to say no without feeling guilty. Saying no to others
in a polite way will prevent us from burning out. Others will
appreciate and respect us more because we are able to take on a
project or help solve a problem and give it our best effort. We are
better focussed when we don't feel overwhelmed. Learning to say no
will keep resentment from building up as well.
Invest In a Solid Friendship
Having someone in our lives who is
really close is fery rewarding. We all need someone who has seen us
at our worst and at our best, and has stayed with us through it all.
We need to take extra care in nurturing that friendship because those
kind are hard to come by. We can also be there for them in their
difficult times, and this can help us too. Sometimes the best way to
help ourselves is to help someone else, which brings us to the next
tip.
Volunteer Time
This is a great way to direct focus
off of self and anxiety or blues. It can be an incredibly healing
experience. Reaching out to others who need us affirms our worth.
It also allows us to see the essential goodness of others who also
take time out of their lives to give. In giving of ourselves we, in
turn, receive. Walk a dog, visit a nursing home. Offer to help out
at a soup kitchen or homeless shelter. Volunteer at an AIDS hospice
or to run errands and get groceries for a shut in. There are
thousands of ways we can spend time in the community, giving back and
contributing in constructive ways.
Maintain a Proper Diet
There's a lot of truth to the
saying, “you are what you eat.” Having a diet full of junk and
processed food full of additives, preservatives and other chemicals
is not healthy. It may contribute to imbalances in the body. Eating
wholesome, natural foods without pesticides, herbicides, growth
hormone or anti-biotics; fuels the body and allows us to function at
optimum. If we struggle with anxiety; we need to avoid foods that
contain stimulants, like caffeine, nicotine and sugar. Foods and
beverages that contain artificial sweetner may cause depression
because it affects the seratonin levels in our brain.
Get Enough Sleep
Proper sleep will boost our energy
and give us strength to cope with the stresses of life. We can
create a bedtime routine that help us to wind down if we have trouble
sleeping; or drinking a glass of warm milk or a cup of camomile tea
with honey can help us to relax. A hot bath will ease the knots in
our muscles and loosen us up. When finally settling down, make sure
the room is a comfortable temperature. Keep the room as dark and as
quiet as possible. One woman sleeps with ear plugs in and a
blindfold over her eyes because she is a very light sleeper.
Stress is unavoidable. The
negative affects of stress could become virtually non-existent if
these suggestions are practiced on a regular basis; and in turn, this
will lead to more fulfilling, more productive lives.