Rethinking Stress: The Best Offense is a Good Defense
- Lisa Baek SPT, Doctor of Physical Therapy Student
- Oct 25, 2017
- 3 min read
We all deal with stress on a daily basis. It's a topic we are all aware of, one we have all experienced in some way, and definitely one that we have all received advice about. I just looked up "how to reduce stress" on good old Dr. Google and discovered an overwhelming number of techniques to address stress. The suggestions ranged from natural tea remedies, meditation, aromatherapy, massage, writing, drawing/painting, reading, and diaphragmatic breathing to my personal favorite: exercise.
With so many options out there for reducing stress, I decided to tackle the problem from a preemptive standpoint. Rather than “attacking stress”, I want to promote “defending against stress”.
A change to a healthy lifestyle can moderate one's overall stress level. It's about keeping the mind and body healthy to be able to handle any unforeseen stressors that come our way. We should approach our mental health much like we do our physical. Similar to boosting our immune system to before the onset of flu, a daily mental health routine can act as defensive preparation.
How can we manage this?
To be honest, the tools in the toolbox are pretty similar to those of stress reduction. I wanted to shift the mindset of "we should do x-y-and-z when we are stressed" to "we should live optimally with healthy, mindful habits". We should be talking about living a lifestyle to minimize the deleterious effects of stress. After all, the wise Aristotle once said, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
These are my top three habits I've implemented for a healthy mind:
Diaphragmatic Breathing: This type of breathing is a way to be mindful and stay grounded in the present state by honing in on the breath and how it enters and exits the body. It actually works! It’s scientifically proven!1 I perform my deep inhales of 3 seconds and exhales of 4-6 seconds first thing in the morning. 2 Since it only requires a few minutes to implement throughout the day, I schedule at least once in the morning, afternoon, then evening/night for minimum of 3 times per day. If you haven’t already, read the eloquently written blog post by Alexandra Roark, be sure to take the time to read the multiple benefits of deep breathing here:
Regular Exercise: Have we stressed this enough? (Hah). As a Student Doctor of Physical Therapy, I am an avid believer that exercise is medicine. There is an abundant amount of scientific evidence that exercise plays a protective role for the brain.3 Several lines of research also show that exercise releases the chemicals in the brain that are directly correlated with our happy mood.4 What a deal! The current recommendation for exercise to benefit our health is 150 minutes of moderate aerobic activity a week. A great way to get involved in the community (and thereby have a chance to also increase your social well-being) is to join a fun fitness class!
Make time for sleep: Sleep may help you prevent colds and the flu as Brianna Bacich mentioned in her informative post (read here for tips:). Not only that, sleep is essential for clearing away the potentially neurotoxic waste products that accumulate in CNS during awakefulness.5 It literally keeps your mind clean (and healthy)! I try to keep a consistent schedule for bedtime and wake up call. A routine to may help you optimize your daily sleep habits and increase your mood and focus during the day.
In summary, I’ve ingrained these essential habits in my daily life that I found to be effective “Stress Guards” throughout graduate school. However, please don't hesitate to contact psychologist, physician, or physical therapist for more specific advice and/or referral if you are dealing with stress that seems overwhelming. Your healthcare provider can best serve your individual concerns and needs: reach out, be proactive and achieve the healthier life you want!
We would love to hear how you’re being proactive with taking care of your health! Join our Facebook group. We are in the group every day to help encourage you in your new healthy habits. Don't forget to sign up for more healthy tips with your free guide today: Sign up here to get your free guide!
References
1: Fried, R.(1993). The role of Respiration in Stress control. In: Lehrer P. H. WoolFork, R. L.(eds). Principle of Practice of Stress management. 2nded. NewYork. The Guilford press, 301-331. 2: https://www.mindbodygreen.com/0-4386/A-Simple-Breathing-Exercise-to-Calm-Your-Mind-Body.html 3: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/#r61-1
4: http://www.cell.com/trends/neurosciences/fulltext/S0166-2236(02)02143-4?cc=y
5: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880190/
Photo by http://www.technicianonline.com/arts_entertainment/image_18960c86-8ce1-11e5-9780-333cef292a53.html and http,chibird.com/
Step into the spotlight with the LA Knight Jacket Three Eye. Crafted for those who command attention, this jacket blends fearless attitude with sleek style. Featuring bold three-eye detailing and premium design, it embodies power, confidence, and charisma just like LA Knight himself. Make every moment your main event
Great insights on managing stress! This article reminds us that prevention is the key — building resilience and healthy habits helps us handle life’s challenges better. Just like maintaining balance in our health, options like Tirzepatide Houston support overall wellness by keeping both body and mind in check
This article does a great job of reframing how we view stress—not just as something to manage, but as a signal to strengthen our mental and physical resilience. Building healthy coping habits can truly transform how we respond to challenges. Likewise, wellness solutions like Semaglutide McAllen TX support people in achieving better balance and overall health. Taking proactive steps toward self-care is the best long-term defense.
I was diagnosed with Parkinson’s disease four years ago. For over two years, I relied on prescription medications and therapies, but unfortunately, the symptoms continued to worsen. My mobility declined, tremors increased, and I experienced growing fatigue and discomfort that affected my daily life. Last year, out of desperation and hope, I decided to try an herbal treatment program from NaturePath Herbal Clinic. Honestly, I was skeptical at first, but within a few months of starting the treatment, I began to notice real changes. My energy improved, the discomfort eased, and I felt stronger and more capable in my daily life. Incredibly, I also regained much of my stamina, balance, and confidence. It’s been a life-changing experience I feel more…
I was around 58 when my thumb started giving me problems. As time passed, I had other symptoms: hand tremors, restless sleep, muscle weakness, cognitive decline, voice spasms, and a stiff, achy right arm and ankle. At 60 I was diagnosed with PARKINSON’S DISEASE. I was on Carbidopa and Pramipexole for two years; they helped a lot but not for long. As the disease progressed, my symptoms worsened. With my neurologist's guidance, I started on PD-5 treatment from U.H.C. (Uinehealth Centre). The treatment worked very effectively; my severe symptoms, especially the tremors, simply vanished. I feel better now than I have ever felt, and I can feel my strength again. Visit Uinehealthcentre.net. My neurologist was very open when looking at…