Women's Health

WAYS TO STRESS LESS

STRESS. Everyone experiences it at one time or another. Stress can be caused by a number of things and presents itself differently in different people. Even mild stress may cause unwanted reactions, such as daily headaches, and no one wants that! Let’s take a deeper dive into some of the ways in which stress presents itself, its negative effects and some simple ways to reduce it.

Sometimes recognizing when your body has become overwhelmed with stress is a hard thing to do. Some physical symptoms can include fatigue, muscle tension and pain and even stomachaches. Emotionally, you might find yourself feeling restless, sad and generally anxious.

To help combat these feelings and symptoms, first and foremost make time for yourself. Putting yourself first may feel selfish, but it is not! When you find time for yourself and reduce stress, you are more present and available for family and friends. To guarantee “me time” with a busy schedule, try waking up just 30 minutes earlier than you typically would. Time for yourself needn’t be lengthy—15 minutes is enough to journal or meditate—but make sure to plan for a break in your day. In advance add it to your weekly or daily schedule and set a reminder on your phone that notifies you when it’s time for a break!

Cellphones and technology have the potential to create stress with their constant updates and alerts, so try powering your phone off completely when going to bed at night to allow for true rest and relaxation. If possible, spend the first 30 minutes to an hour of your day without consuming media; instead, read a book or magazine. Adult coloring books can be purchased at your local crafts store or on Amazon and can be a fun way to relax and take your mind off things.

Physical exercise leads to increased production of endorphins. Endorphins are the body’s natural painkillers and are released in response to pain or stress. Increased endorphins reduce pain, as well as produce a general feeling of happiness and well-being. To release these natural feelgood drugs, go for a fast-paced walk or lift weights. Exercise can be a nice time to allow your brain to wander and become distracted. Try going for a walk outdoors without listening to any music or podcasts. If walking isn’t your thing, try out a new sport, such as pickle ball or tennis, for a fun opportunity to socialize and release those endorphins.

Stress is a common companion in this busy life, and more likely than not, the people around you will be experiencing some kind of stress at any given moment. Talk to friends or loved ones about emotions you may be feeling and confide in people you trust when feeling overwhelmed with stress. They can share ways they combat stress and also relate with you about your feelings.

If feelings of overwhelming stress continue to present themselves even after you intentionally work to reduce them, please reach out to a medical professional.

Tori Sarver is an intern for KC Parent. She is studying strategic communications and journalism at CU Boulder. As always, please consult your health care provider with any questions or concerns.

I have a dog that will not stop jumping on people when they visit the house. I am worried that she might hurt my grandmother when she comes over. Please help. – Rachel Barnett

Dogs jump on us to get our attention, so the best thing to do when your dog is jumping on you is to not give her that attention. Dogs are less likely to jump when you greet them in a calm and quiet manner. If she jumps on you, turn around and ignore the behavior. Sometimes your dog will run around you and jump again. If this happens, turn around again and make sure you are not facing her. Keep doing this until she gets bored of what she believes is a game and goes into a sit. Once she sits, praise her for the behavior and repeat until she stops jumping on you and your visitors. You can also try giving your visitors a treat and having them ask her to sit when they first come into the home. – Ashley Flores, CPDT-KA I recently got a dog from a family member that could no longer take care of him. I am a first-time dog owner and I need some help. I have been reading information online and there is a lot of contradictory content out there. What do you recommend? – Ally Stephenson

There are a lot of misleading websites with inaccurate information. My first recommendation is to sign up for basic obedience training and get established with a trainer nearby. If you are near Great Plains SPCA, we would love to have you in class. You can sign up on our website. A good website with lots of resources that I recommend is HEARTLand Positive Dog Training Alliance at https://www. trainerswithheart.com/ResourcesAll. There you will find many website and book recommendations–all from phenomenal trainers.

– Ashley Flores, CPDT-KA

When I go on walks with my dog, she always wants to walk in front of me and will randomly stop and sometimes I trip over her. Is she trying to tell me something? I also heard that giving treats to dogs is considered bribery. Is that true? – George Marvin Simmons She walks in front of you because she has not yet learned to walk to your side. She will continue this behavior until she learns differently. Train her by taking a step back and luring her around and to your side by using a treat. Continue to do this until she learns the new pattern. Lure rewarding with treats can be very effective in training and is not at all considered bribery. – Ashley Flores, CPDT-KA

Athena is bubbly, energetic and in search of a family that loves to have fun as much

as she does! She is currently offsite in the Puppies for Parole program where she lives with a large group of friendly

dogs. In this program, Athena receives daily one on one training from which she

and her future family will benefit greatly. She is housetrained, knows tons of

commands, and is learning more every day! If you are interested in meeting the pup that’s the total package, email adoptions@greatplainsspca.org about

Athena today!

Great Plains SPCA is an independent 501(c)(3) no kill shelter, with a 98% live release rate, GPSPCA provides lifesaving services for approximately 4,000 animals annually in the greater Kansas City area. As Kansas City’s premium family shelter, we continue to support the seven municipalities with which we are contracted, including Overland Park, Leawood, Lenexa, Prairie Village, Shawnee, Bonner Springs, Lake Quivira and Johnson County Parks Department and the Johnson County Sheriff’s Department.

Email askashley@greatplainsspca.org for a chance to have your pet question answered in

KC Parent magazine. Animal expert, Ashley Flores, CPDT-KA, is the Senior Director of Animal Behavior and Training at Great Plains SPCA. Ashley has more than 16 years of experience in animal training and behavior.