FIGHT OR FLIGHT

Before looking at how to control stress, it might be helpful to understand exactly what it is. Stress is a product of the so-called fight-or-flight mechanism.

In moments of danger, the endocrine system, composed of the pituitary and adrenal glands, releases adrenaline and cortisol. The heart pumps faster, the muscles tense, and the blood thickens, all in preparation for violence or flight. But this system evolved to cope with the occasional attack by wild beasts or rival tribes, not with overcrowded cities, traffic jams, and 24-hour news. Still, modern life often pushes the nervous system to the breaking point.

WHAT CAN BE DONE?

1) PAY ATTENTION TO YOUR DIET.

Avoid sugar, alcohol, caffeine, and all artificial sweeteners and additives. Also cut back on refined and processed foods, which contain preservatives and sugars, which place great demands on the digestive system and adrenal glands.

2) BE AWARE OF HOW YOU EAT.

In a stressed state, people tend to gobble their food quickly, failing to chew properly and swallowing gulps of air in the process. This upsets the digestive system and, again, stresses the adrenal glands. So chew each mouthful slowly and carefully.

3) TRY SUPPLEMENTS.

Begin with good-quality multivitamins, making sure they include all the B-vitamins. Next, try fish oil capsules. These contain EPA and DHA, which thin the blood, enrich the brain, and reduce inflammation. Beyond these, experiment. People who suffer from stress can be sensitive to herbs and supplements, and what helps one person may make another worse. Try valerian root, St. John’s Wort, and 5-HTP and see how your body responds. Begin with a small dose, then keep a record of your mood, sleeping patterns, and general anxiety levels.

4) EXERCISE.

For those vulnerable to stress, the benefits of exercise cannot be overstated. Regular, gentle exercise, preferably out of doors, raises the mood, eases anxiety, and improves sleep. And just as importantly, regular activity helps your body process the hormones released during bouts of stress.

Both yoga and meditation calm your nervous system. For maximum effect, find an instructor who combines the two. If your local sports center offers courses, that would be ideal. You could go for a swim first, take a long, hot shower, and then attend the class.

6) LEARN TO IDENTIFY YOUR TRIGGERS. Unless you identify the causes of your stress, the above advice is no better than sticking bandages on an infected wound.

Buy a notepad and spend a week jotting down the reasons for any bouts of anxiety. Then, do all you can to avoid such triggers.

That is easier said than done of course, and many can do nothing about an unreasonable boss or lack of money. However, you can change your reaction to such things. Learn to let go. Remind yourself constantly that nothing lasts forever.

Everyone suffers moments of fear and anxiety—parents die, children have accidents, jobs come to an end. Remember, these will do no physical harm.

Indeed, the body has evolved to cope with short bursts of fear and pain.

The real problem is the constant, low-level stress, the kind that builds and builds until you crack.

Think of it as an ongoing battle. Each day you will experience things that raise the “base level” of your anxiety. Don’t be fooled—stress is a formidable and dangerous enemy, an enemy that kills. And if you are to win this war, you must battle it from all sides.