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.

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Prepare a list: who you are buying for, what are you getting them and how much money do you plan to spend on them.  This will help you purchase items that are usable and wanted for someone and keep you within your budget.  Gift buying should be completed 2 weeks before the Christmas and wrapped one week before.

Decorations

Avoid stashing everyday household items in closets and cabinets, by storing them in the containers that your holiday decorations were stored in.  Think safety when decorating!  Do not set items in areas that people can trip over or knock off and break.

Entertaining

If you entertain during this time, make sure your walkway and entrance is well lighted.  Turn the heat down two hours before guests arrive.

Meal Preparation

Prepare your menu for Thanksgiving and Christmas now.  Make a list of items you need to prepare both meals and compare to what you already have.  Double batch anything you can and freeze if you are going to serve it for both meals.  Ask yourself what you can do before such as setting the table or cooking items the weekend before your meal.

Following these few tips can help you enjoy your family and friends more during the holiday season while decreasing stress and saving money.

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Step1: Get A Kit of emergency supplies.  Basic Kit:

• Water (one gallon per person per day)
• Non-perishable Food (at least a 3 day supply)
• Battery powered or hand cranked radio or NOAA weather radio w/tone alert and extra batteries
• Flashlight and extra batteries
• Whistle to signal for help
• Filter Mask or cotton t-shirt to help filter air
• Moist Towlettes, garbage bags and plastic ties for sanitation
• Wrench or Pliers to turn off utilities
• Manual Can Opener
• Plastic sheeting and Duct Tape
• Important Family Documents
• Items for unique family needs (medicines, baby formula, diapers, etc,)

Think about 2 kits: A big one for your home and smaller version for your vehicle

Step 2: Make a Plan:
Develop a family emergency plan and practice it.  Who is going to do what and where when disaster strikes.  If you have family or friends that live far away from you, consider using them as the contact person everyone needs to contact because it can be easier to contact them than within your own area.

Step 3: Be Informed about what might happen:
Make yourself aware of what can happen in the event of a natural or man made emergency

Businesses need to be prepared also.  If you own a business, you need to have an emergency plan for your employees.  Prepare a written plan, give them each a copy and personally go over it with them explaining to them that in the event of an emergency, who is in charge (chain of command), how do they communicate with you and what is their expectations in helping to get the business up and running again.  People often want to get back to work because getting back into the routine of work provides them some distraction from outside stressors and gives them the comfort of a paycheck to fix any problems they may have.

You can find tons of useful articles, tips and products at  www.ready.gov,  www.thereadystore.com and www.redcrossstore.org

Recommended products:

1. Family Life Organizer and Planner 2009
2. Organize for Disaster: Prepare Your Family and Your Home for Any Natural or Unnatural Disaster
3. Jakoter Medic Tag: Programmable Flash Drive/Key Chain
4. Locket Personal Management Info System – a system that gives you control of your most private documents that is easy to store, compact and portable, all on a 1GB thumb drive.

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Below is an article that was submitted to me that I feel will be very useful and wanted to pass it along and I also encourage you to check out their website.

Seasonal Storage Basics: Top 5 Rules

Submitted by Ellen Bell

Ellen works for The Christmas Tree Storage Shop, a retail website offering seasonal storage solutions such as artificial tree storage bags. Visit us at www.christmastreestoragebag.net to check out other Christmas storage solutions.

Description:

Seasonal storage is a dilemma for many families. What do you do with all your holiday decorations for the other 11 months of the year? Learn how to get your seasonal storage organized right now so that holiday decorating goes faster and more smoothly next year.

Seasonal storage is something that many of us struggle with from year to year. We spend a lot of money on holiday decorations, and we want to make sure that those items are protected from damage while in storage. Yet at the same time, we all get so busy, and sometimes it’s just easier to throw everything in one box or plastic bag, stick it in a closet, and forget about it until next year! Inevitably, this always leads to more time and frustration when “next year” arrives and it’s time to decorate again. Save yourself some time in the long run by investing a little time and energy now by learning the top 5 rules of seasonal storage basics

Rule 1: Fix it first

Have you ever opened your artificial Christmas tree box or your Christmas tree stand and found that something was broken or a piece was missing when you took it down last year? As soon as you see this, you’ll probably remember your good intentions last year of fixing the problem or replacing the missing piece before storing the tree or stand away, but somehow it just didn’t happen. This leads us to Rule number 1: Fix it first! Never store a holiday decoration away until it is in good repair.

Rule 2: Preparation

This one kind of goes hand in hand with Rule 1. Before storing any holiday decorations away, you should first make sure they are prepared and ready to go for next season. For example, if you have old worn out strings of lights, throw those out. A set of candles that’s burned almost completely out? Toss them, too. If you use any battery powered lights on coffee tables or end tables, take the batteries out and dispose of them properly before storing the light sets away. You’ll want new batteries in them next year. All this might take you a little extra time at the end of the holiday season, but it will save you a lot of time at the beginning of the holiday season next year!

Rule 3: Like items together

When you’re getting ready to organize your seasonal storage, always remember to keep like items together. That is, all your holiday lights should be stored together in one box, all the nativity set figurines in another, and so on. There’s nothing more frustrating than having to dig through all your seasonal storage boxes to find the two matching candlesticks that should have been stored together in the first place.

Rule 4: Store it wisely

Now that you’re ready to store your items away, you need to decide what type of storage container you want to use. Do you want to store in corrugated boxes, plastic bins, or cloth bags? This question is answered in part by your storage budget. If you have more money to spend, you might want to invest in plastic bins or commercially available heavy-duty storage bags. Also keep in mind that some items should be stored in their original packaging. For example, if your 12 piece porcelain nativity set came in a Styrofoam box that is specially molded to hold each piece, then don’t throw that away! Breakable items will always do better if stored in their original protective packaging. If the original packaging includes a cardboard box, it might be a good idea to then place the cardboard box inside a heavy-duty storage bag or plastic bin to keep moisture out.

Rule 5: Label, label, label

Once you get all your holiday decorations into their respective storage containers, the last and most important step is to label. It is absolutely critical that each storage container be labeled clearly! This will save you an enormous amount of time next year. For example, wouldn’t it be nice to know which box contains your Christmas tree stand so you can get it out first and have it ready when your family brings home the live Christmas tree? Make it easy on yourself by creating large labels for each storage container.

The holidays are already stressful enough! Don’t make it harder on yourself with a disorganized mess of holiday decorations. With a little time and forethought in how you put away your seasonal storage, you’ll make the holiday decorating process easier on yourself for years to come.

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