{"id":8594,"date":"2021-02-22T12:33:54","date_gmt":"2021-02-22T19:33:54","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/?p=8594"},"modified":"2021-02-22T12:33:57","modified_gmt":"2021-02-22T19:33:57","slug":"the-foundations-of-stress-management-by-jen-butler","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/spa-wellness\/the-foundations-of-stress-management-by-jen-butler\/","title":{"rendered":"The Foundations of Stress Management by Jen Butler"},"content":{"rendered":"\n

Written by Jen Butler of JB Partners<\/em><\/span><\/h4>\n\n\n\n
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There are foundations in everything we do.\u00a0 Foundations in construction, parenting, communication, and business.\u00a0 The same is true for stress management.\u00a0\u00a0<\/p>\n\n\n\n

When we glean over or completely bypass the foundation phase of a process eventually things come crashing down like a house of cards.\u00a0 The same is true for stress management.<\/p>\n\n\n\n

To make sure you have the basics in stress management, let\u2019s review three of the foundational elements.<\/p>\n\n\n\n

Control<\/strong><\/span><\/h2>\n\n\n\n

Research shows that the more control we have over outcomes the less stress we experience.\u00a0 In this case, we are not talking about micromanaging or having controlling tendencies.\u00a0 <\/p>\n\n\n\n

By control, I\u2019m speaking about the influence, engagement, empowerment, and intention we have over our own destiny.\u00a0 When we can participate in sculpting our own outcomes, our brain interprets that has having choice and freedom which keeps our stress response low.<\/p>\n\n\n\n

A study by the CDC compared similar populations from June 2019 and June 2020, prior to and during the pandemic, for symptoms of anxiety, depression, and strain. <\/p>\n\n\n\n

Anxiety disorders rose from 8.1% (2019) to 25.5% (2020); depressive disorders tripled from 6.5% (2019) to 24.3% (2020); and mental strain rose from 30.9% (2019) to 40.9% (2020). The deciding factor in the significant increase, no control nor input of the outcome.<\/p>\n\n\n\n

Neuroscientists conclude that one\u2019s sense of control is a major variable in a person\u2019s perspective in their ability to cope with stress. The less choice, the more frustration, and the stress piles on.<\/p>\n\n\n\n

Consistency<\/strong><\/span><\/h2>\n\n\n\n

Consistency has a significant impact on our stress response.\u00a0 The more our lives are scheduled with predictable and predetermined events, the fewer life change units we go through.\u00a0 For each situational change, our stress response is triggered and jolts our body aware by flooding our blood stream with cortisol and adrenaline.\u00a0 <\/p>\n\n\n\n

Too much change and our stress cycle quickly turn chronic, having catastrophic effects on our body and systems.<\/p>\n\n\n\n

Think about your reaction when your schedule falls apart.\u00a0 Or how you feel when your boss calls for an immediate, mandatory meeting on your regular day off.\u00a0 How about when your kids sporting coach lets you know about weekend tournaments only days in advance.\u00a0 <\/p>\n\n\n\n

The roller coaster ride of inconsistency puts our stress cycle all out of whack.\u00a0 We start to experience stress symptoms at the end of each day in the way of insomnia, poor eating, exhaustion, and a slew of other side symptoms of stress.<\/p>\n\n\n\n

Connection<\/strong><\/span><\/h2>\n\n\n\n

Stress is a biological and physiological reaction.\u00a0 To counteract its effects, you must do so at the cellular level.\u00a0 There is no better way to accomplish this than to stimulate the release of oxytocin, also known as the \u2018cuddle hormone\u2019 or \u2018love hormone\u2019.\u00a0 Socialization is a recommended coping method in any stress management program.\u00a0 <\/p>\n\n\n\n

The reason is that oxytocin levels increase when people interact.\u00a0 The oxytocin hormone is linked to building trust, bonds, and intimate interactions.\u00a0 As these levels go up, cortisol and other stress hormones decrease, resulting in fewer and decrease the intensity of stress effects.<\/p>\n\n\n\n

What Now<\/strong><\/span><\/h2>\n\n\n\n

Now that you know better, you can do better. Here are your first several steps in any stress management program.<\/p>\n\n\n\n

First, pick one of the foundational steps above and make it a focus.  Ask yourself:<\/p>\n\n\n\n