You Can Improve Your Mental Health with Acadia Hospital's New Life Strengthening Tools

The Acadia Hospital cares about your mental health and well-being, that's why we are introducing the Life Strengthening Tools (LST) educational series. These articles will provide you with helpful information written by members of our expert Acadia Hospital staff. The first column deals with something many people struggle with at some point in their lives; stress. Future columns will touch on topics like nutrition, sleep, relationships and other aspects of our daily lives that can have a real impact on our mental health. We hope you find these informative and helpful. If you have any questions or feedback please contact Alan Comeau at acomeau@emh.org.

Life Strengthening Tools -- Managing Stress During Difficult Times

written by Acadia Hospital Staff Developer Becky Bell, RN, MSN, HN-BC

Are you feeling stressed? Do you feel overwhelmed by personal and global stressors, the economy, the present, the future? You are not alone. A 2007 study indicates that Americans believe their stress has increased over the past five years.

Leading causes of stress related to one's work include: stagnant salaries, heavier workloads, longer hours, and lack of opportunities. These stressors also affect life with our families and loved ones. Caregiver stress – those caring for an aging parent as well as children in the home – is a very real issue for many.

Some symptoms of stress include: headaches, fatigue, upset stomach, muscle tension, and difficulty sleeping. Over time, stress can affect our immune system, our productivity, and our emotional and physical health.

Although it may be hard to get rid of the cause of the stress, there are some things you can do to help reduce the effects overwhelming stress has on the body. Limiting the amount of negativity we put in our brains is important. Hearing bad news on a consistent basis can make us worry, yet worrying is unproductive. There is a difference between worry and concern. A concern is something you can do something about. A worry is something you cannot do anything about.

Practicing mindfulness is important. This means paying attention to only what is in the 'now' for you; paying attention in a way that is in the present, is non-reactive and non-judgmental, and as openhearted as possible. 

Some other tips to relieve stress include:

1. Change the channel on your thoughts. Read a book, or sing out loud
2. Play upbeat music
3. Exercise regularly, 30 minutes, most days of the week
4. Look at the lighter side of things; try laughter
5. Take a hot shower or sit in a hot tub
6. Engage in some relaxation techniques
   1. Deep breathe. Take a full deep breath, hold for a count of 10 and exhale slowly through the mouth, counting backwards from 10. On the exhale, say to yourself, "I am relaxing".
   2. Inhale slowly to a count of three, pause and say, "I am letting myself relax", or "I am calm and quiet." Exhale slowly, making your exhale breath longer than your inhale breath.
   3. Breathe in, and turn your head towards your right shoulder; breathe out and return it to center. Breathe in, and turn towards left shoulder; breathe out and return to center. Breathe in and drop chin to chest; breathe out and return to center. Repeat three times.

Being kind to others can help us reduce the effects of stress.  It is said that we teach people how to treat us. Practicing kindness puts a positive spin on our immune system and our blood pressure and can help us create a healing environment for ourselves and others.