3 Stress Busters for the Holidays & Beyond

When it comes to marketing in December, many small business owners feel overwhelmed. Here's some advice I solicited for skiers preparing for the 2007 American Birkebeiner 51 kilometer cross-country ski race (http://www.birkie.com). While tailored to skiers, it applies to business owners as well. And it's advice we recommend throughout the year to help our clients stay in shape so they can achieve more in their businesses. Enjoy!

3 Stress Busters for the Holidays & Beyond
by James Lean, M.D.

December can be a tough month to maintain a workout schedule and stay healthy and centered. But if you're not working out and staying balanced, you could find yourself in the doctor's office. It was reported in the July 15, 2006 American Psychological Association journal that up to 90 percent of all physician office visits are for stress-related aliments. Here are 3 tips to help you balance the holiday demands while you stay in shape and minimize stress:

1. Admit you cannot do everything.
Research shows that stress is triggered by the realization that we can't do and control everything. With the holidays parties, gift giving and heavily scheduled activities comes a tendency toward trying to "do it all" -- and that's a prescription for misery and stress. This holiday season remind yourself that everything doesn't have to be perfect, just "good enough."


2. Give yourself permission to lighten up for the holiday.
Studies have shown that humor activates our physiological systems, including the muscular, respiratory, cardiovascular and skeletal. It lowers blood pressure and increases endorphins. This leads to a sense of satisfaction and well being which reduces the possibility of burnout. When we laugh, we feel physically better, lighter and more relaxed. We have the same positive physiological experience when we smile.

3. Know that a short workout is better than no workout.
Exercise has been proven to boost immunity, relieve pain, decrease anxiety and prevent depression. Yet how will you find time to fit exercise into your demanding holiday schedule? Realize that you may have to settle for a shorter workout or a non-traditional workout like shoveling the sidewalk or walking the dog. Either way, those who fit regular exercise into their holidays and beyond will likely feel the exhilarating surge of mood and energy that repetitive motion activities seem to bring.

Intense exercise stimulates the brain to release hormones called endorphins, normally for suppressing sensations of pain and producing a sense of well-being. Endorphin production usually begins about 15 to 20 minutes into an exercise session and peaks after about 45 minutes.

Repetitious movements, such as walking, skiing, swimming and aerobics also increase levels of serotonin, a brain neurotransmitter. Low levels of serotonin are strongly linked to depression, anxiety and aggressive behavior.

Regular repetitious exercise may act much like an antidepressant drug, enhancing serotonin and bringing about a sense of well-being. Like the drug, however, exercise must be taken regularly to maintain its effect.

A randomized, controlled Duke University study in 2000 showed that exercise worked as well as Zoloff, an antidepressant, to reduce depression after 16 weeks. After eight months, however, those who had learned to “exercise their depression away” had significantly less risk of relapse than those who had previously been on medication.

Norepinephrine, another key substance in mood regulation, also is stimulated during exercise. Norepiniphrine is thought to play a direct role in the brain's stress response. Research has shown that exercise increases concentrations of norepinephrine in the locus coeruleus, a brain region that modulates the stress response.

Some researchers believe that regular exercise may adjust the responsiveness of the stress reaction system and make it more efficient and better prepared to deal with other life stressors. Ninety percent of published studies on mood and exercise have found exercise to have antidepressant and anti-anxiety effects.

There is now considerable evidence that regular exercise is a viable, cost-effective but underused treatment for mild to moderate depression that compares favorably to individual psychotherapy, group psychotherapy, and cognitive therapy," state Tkachuk and Martin in a June 1999 literature review published in Professional Psychology: Research and Practice.

Exercise is also known to enhance sleep and reduce fatigue. A good workout leaves muscles relaxed and spirit energized. Stress is less likely to bother us. At bedtime we fall asleep more quickly, sleep more soundly and tend to feel better rested in the morning. We likely will feel less fatigued the next day.

This holiday season don't let stress overtake the simple pleasures of family, friends and physical activity. Throughout the month, maintain flexibility with your schedule, creativity with workout solutions, and resiliency in the face of excessive demands. As the snow settles after the holiday, turn your thoughts to the Birkie and Kortelopet and jump back into your workout routine with gusto!


James Lean, M.D. is a board-certified psychiatrist in Washburn, Wisc. He's training for his 6th Birkie and plans to be still skiing the Birkie, Kortelopet or Prince Haakon at age 70.


© 2006 BoostYourBottomLine.com

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