by Hope Staton, CMT

Co-Owner of Integrative Health Therapies

No matter who you are, what you do, or even how old you are, stress is something that we all have to deal with. We hear about it on TV, read about it in magazines and experience it on an almost daily basis. So what is stress? How does it affect us? And what can we do about it?

Physiologically, stress is the body’s reaction to external forces to return a sense of balance. The reason we have the capacity for stress is very simple…it’s there to keep us alive. At one time or another we have all had that “adrenaline rush” feeling. That is the start of the stress response pattern.  The Stress Response Pattern consists of three phases: (1) Alarm, (2) Resistance and (3) Exhaustion. You may have heard the Alarm phase termed “fight or flight”.

Throughout human history, the Stress Response pattern has been vital to human survival. The Alarm phase would allow immediate response to a sudden life or death situation. However, in modern society we have a problem. Our stressors today can be brought on by sudden events, but are far more likely to be ongoing situations such as our work, schedules, money, disorder and even our families. While our Alarms tend to be less frequent, we seem to be stuck in the Resistance phase.

The Resistance phase is what keeps you going during a stressful event and past the initial Alarm phase. If we stay stuck in this phase bad things happen. We get grouchy, short tempered and have lapses in memory and judgment. This is because our bodies are paying an even higher price by releasing chemicals to help combat stress and not absorbing the chemicals we need to maintain a healthy body. The Exhaustion phase follows that and probably need’s no explanation.

Scientific study is beginning to show what we have known for a while that our stress response effects more than just the mind. Some people have even gone so far as to claim that stress causes disease. This is not correct. Stress does not cause disease outright. However, chronic stress does exacerbate per-existing conditions, making them worse; and stress lowers the body’s immune system making it harder to fight things off and much more likely that a person will get sick in the first place. So, while stress does not cause disease or illness outright, it does create the perfect conditions for them to happen and thrive in.

One of the greatest difficulties in finding a specific answer to stress relief is that our perspective influences the magnitude of the stress response. In other words, because people see the world differently and respond to situations differently, what triggers a stress response in them will be different as well. When one person is faced with a room full of people they have never met before they might respond with excitement over the possibility of meeting new and interesting people, while another person is intimidated and nervous by the exact same scenario.

As if our natural differences didn’t make stress complicated enough, there is also the fact that our individual perception varies as well. On a week when things are going pretty well, having a computer printer go down temporarily in the middle of a project is mildly annoying, but on a week that has been difficult and already full of stressors it can be the last straw that breaks us down. The way we perceive a stressor at any given moment can greatly impact how strong our stress response is to any situation.

The good news is that we know the two major factors that can influence and reduce stress. The bad news is that it will take some work because they have to be personalized to your life. There will always be stressors that surprise us, but more often than not, you are already aware of the events, situations or scenarios you personally find stressful. The first step in reducing stress in your daily life is acknowledging what your individual stressors are then applying the two factors that most influence stress:

1) Successful Prediction

2) Perception of Control

The challenge is that just like trying to build any good habit, reducing the impact of stress in your life can only happen through a lifestyle change. It means we have to make a conscious effort to apply the principles of Successful Prediction & Perception of Control as often as possible in our daily lives. When we are able to predict stress, when we know a stressful event is going to happen in our lives, we are better able to prepare for it and therefore it will cause a much smaller stress response. When you are faced with a busy week full of activities and obligations, you can have a stress response before it even gets there by just dwelling on it. But by Predicting what your week will be like- if you plan your meals for the week, decide which day you need to do laundry, and what day you need to clean what room, you give yourself the Perception of Control that allows you to focus on the other events in the week that really do need attention. Successful Prediction, or planning ahead, will give you the Perception of Control that you need to navigate through any week with less stress.

Learning time-management and organizational skills are great ways to reduce unnecessary stress, because repetition of using Prediction and Perception of Control techniques actually shortens our stress response pattern over time. When practiced over and over the very skills and methods we use to prevent stress also help us cope better with unexpected stressful situations in general.

Developing the tools to reduce your daily stress will not come quickly or easily but will pay off in your life, not just giving you more emotional and mental peace, but also helping your overall physical health as well.

Share this:

Dates:
Augusta County – Tuesday, April 5th
Rockingham County – Wednesday, April 6th

Time: 6-7:30pm

Cost $20

*****You must register by noon on Monday, April 4th!

You may register for classes at the Augusta County Parks and Recreation Department located at the Augusta County Government Center in Verona, VA or the Rockingham County Recreation Department located at 20 East Gay Street, Harrisonburg, VA.

There is a class designed for everyone to help simplify life!

How to register for any of these classes:

1) Contact Clutter Conversions, LLC by phone or email: 540-294-1523 or www.clutterconversions@yahoo.com.

2) Contact Augusta County Parks and Recreation Department by phone: 540-245-5727.

3) Contact the Rockingham Recreation Department by phone: 540-564-3160.

Share this:

*Packing – use collapsible storage containers to put items into while moving and then they can either be used for storage in the dorm or folded down and stored away.

*Time management is key to success!  Use a calendar/planner to map out a routine.  College is supposed to be fun but it does need some structure to it if you are going to succeed without having a major melt-down at some point.  College can be stressful enough without adding the pressure of being late for class or not allowing enough time to write a term paper.

*Color code your things, label them, bring some pictures and a few loved items from home to make the room more comfortable and relaxing.

*The Container store has a couple of great articles to help you get through the college transfer.

Share this:

Take time to do this!

Do not put your house on the market until you have done this!

What Does Staging mean?

• Showing a perspective buyer that they want your home
• Preparing yourself for a move
• Fixing or replacing things that are broke
• Painting
• Remove Clutter (talk more in a bit)

Where do I start?

First, decide how much money you are willing/able to spend to make your house the most attractive it can be

Secondly, take a good hard look at your home (inside and out) and decide what areas need the most help to look

Where and how do I begin?

Drive down the street then come back. As you come back towards your house, start making observations:

Exterior:

• Landscaping – clean yard from debris = leaves, toys, plant a few flowers, lawn is neatly manicured at all times
• Walkway – make it look inviting
• Driveway- clean of old vehicles, toys, fix cracks, remove oil spots
• Porch – fresh paint and in good repair, clear of clutter (maybe a plant or one rocking chair, new cushions on furniture or remove)
• Steps and handrails- safe
• Front Door and Windows & Shutters – cleaned, painted repair torn screens, lights work

Interior:

• Good Time to pre-pack or donate. Rent a storage unit or store items somewhere else
• When a perspective buyer walks into your home, they want to be able to imagine their stuff in the home and not yours.
• Remove:

• Personal family pictures or any wall decorations that show a style
• Knick-knacks
• Clutter – papers, magazines, knick-knacks, nothing lying on the floor, nothing lying on top of surfaces
• Fake plants and flowers
• Wallpaper
• Paint all walls (neutral colors- off white, beiges, light browns, creams)
• Repair anything broken (doors, doorknobs, cabinet handles, and blinds)
• Replace all light bulbs that do not work
• Check all electrical outlets, window blinds & appliances

Living Room:

• Pack up most books, pictures, knick-knacks
• Large Furniture – remove or delete pieces, slip covers (make space look bigger)
• Candles – place a few around for warmth (unscented)

Kitchen: Most bang for your buck!!!

• Refrigerator – remove everything from front and sides
• Countertops – clean, remove small appliances & decorative items
• Cabinets – paint, new hardware
• Clean – Appliances inside and out (oven, pantry, refrigerator, cabinets)
• Lights – clean the fixtures and replace bulbs
• Curtains & Blinds – clean, replace or delete
• Flooring – may need to be repaired or replaced, no throw rugs

To make the area look good, pack up at least half of your utensils, cups, glasses, dishes, pots, pans. Do not have a lot of items in pantry – makes everything look bigger.

Bowl of fruit and a small lamp or candle on counter for a warm feeling and set the kitchen or dining room table with nice looking dishes ( buy some cheap ones if you need to)

Bathroom: Another Bang for your Buck!

• Paint
• Check & clean light fixtures and bulbs
• Windows, Curtain & Blinds – clean & good repair or replace/delete
• Bath Tub – get rid of stains, mold, leaking faucets
• Floor – replace or fix cracked tiles
• Medicine Cabinet - clean it out as well as other cabinets
• Countertops – update if necessary and have $ – nothing on them except a candle and maybe a small floral arrangement

• Shower Caddies – get rid of them

Bedrooms:

• Furniture – get rid of oversized furniture, depending on size of room = should only have bed, one chest of drawer, night stand and nothing should be on these but a lamp, clock, no jewelry boxes ( make the space look bigger)
• Closet doors and knobs – good working condition or replace, weed down items (make it look bigger)
• Paint – neutral colors
• No personal or distinctive pictures
• Carpet – neutral, no stains, not torn, no throw rugs

Garage: (make it look clean, big and attractive)

• Remove: all excess tools, toys, sports equipment or anything you do not use frequently
• Clean wall, flooring, doors & windows
• DO NOT use this as a storage area unless you have no other alternative

Basements/Family Room:

• Plenty of lighting
• Steps are safe and look nice
• Paint a light color to brighten it up and make it look bigger
• Clear it out unless you absolutely have to use it for storage or are used for family room
• If using it for a family room, take out as much as you can to make it look bigger

Share this: