According to a recent study by the American Psychological Association, the stress level of our citizens has been rising over the past several years. (Guidelines for Prevention in Psychology.2014) But there are ways to combat the stress we all face. Here are some of the aspects that I will discuss in this post. Work-related stress does not stay at work; it comes home with you. Family or non-work stress is not separate from work stress; they are addictive. Watching the news or reading a newspaper is an avoidable stressor. So, what is stress? It is the frustration we feel when we cannot break through, anger, and unwanted pressure. It is the tension we carry in our bodies that releases the worst hormones, e.g., cortisol and adrenaline. What is more, stress is not just a mental burden; it destroys the body's ability to fight disease and depression. This is why managing stress is not just a luxury but a necessity for our health. The vagus nerve, originating in the brain stem, specifically the medulla oblongata, is the body's part in exacerbating stress. Its name comes from the Latin "vagus," which means "wandering," so it does. This nerve touches or connects with virtually every organ in your chest and abdomen, including your lungs, heart, esophagus, and stomach. When you are traumatized or see something horrific, and you pass out, blame this nerve. Here are some things you can do to control and balance the vagus superhighway of emotional responses. By practicing these techniques, you can empower yourself to control your stress levels effectively. Find a comfortable place to spend two or three minutes, close your eyes, and focus on breathing. The first kind of breathing is deep breathing, which uses your stomach to expand, letting air into your lungs and then contracting your stomach muscles as you exhale. Repeat this deep breathing routine for a minute or two, being conscious not to hyperventilate. When you have done that exercise, rest a moment, and then do what is sometimes called Square Breathing. This type of breathing involves breathing in to the count of four, holding your breath to the count of four, and then exhaling to the count of four. Wait until your body asks you to breathe again, and repeat several times. Practice balancing your Vagus nerve (both left and right sides) a few times each day at appropriate times Between work and home, during a work break, before bedtime or better sleep and stress reduction during the night. References Guidelines for Prevention in Psychology. (2014). American Psychologist, 69(3), 285. 10.1037/a0034569
