Read to Combat Stress

 

Reading. Something we do every day, in many ways. We read street signs, we read directions, we read texts and emails, we read instructions on everything from setting up a baby crib to how your manager wants you to approach a new project.

As an author, I read all the time. My own work (“that was awful” – delete!), other people’s work (endlessly), even my wine bottle. Ah yes, my new fav is a wine labeled “Well-Read”! I kid you not, the label is a painting of a cozy nook with shelves of books – how could I resist?!

That being said, the thing about reading is that we mostly take it for granted. We acknowledge the usefulness of reading, but that’s about it. And yet, there’s so much more to reading. No, not just in terms of entertainment or newly acquired knowledge, but in terms of your health.

Indeed! Did you know that according to research conducted at the University of Sussex, reading can reduce your stress level by up to 68%? That’s enormous! Not only that, but reading can lower your heart rate and ease muscular tension, which in turn facilitates relaxation. It doesn’t take much. Reading for as little as six minutes will relieve stress. Without any of those pesky side effects various substances/meds come with. You can even read for free! How’s that for a bonus. Public libraries still exist, and remain well-stocked with every kind of literary work.

The question is, what to read to achieve stress relief? Reading the news (online or off) often increases stress, so that’s not a good go-to. Reading what you’re required to study for work/continuing education is rarely pleasurable. No, the kind of reading that reduces stress is more of the fiction variety. A novel that takes you out of your ordinary existence and transports you to another time, another place, another planet, is ideal. A book that doesn’t require too much active thinking on your part, where you can mentally sit back and simply enjoy the characters and their story. Because it is the distraction from our daily cares and woes that provides the stress-relief so beneficial to our overall health and well-being.

Yes, you can certainly benefit from an audiobook, although generally speaking, the written word, whether read on your computer, iPad, e-book reader, or in paperback form, tends to engage more of our senses more completely. Thus a more complete distraction from the everyday.

My personal stress-relief reading is historical fiction. I love being transported to ancient Egypt, Tudor England, or the Italian Renaissance. I enjoy gleaning a bit of historical fact along with the invented characters and situations. Your joy may come from stories of alien empires, fantasy fiction, masterful detective work, it matters not. What matters is that whatever book you pick up/stream, you can slip into that world in your imagination easily and comfortably. And leave that world satisfied once you close the book for now.

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Reference:

Lewis, D. (2009) Galaxy Stress Research. Mindlab International, Sussex University, UK

How to Tame the Stress Monster

You bury your head in your hands. You’d really like to run screaming from your cubicle, but for one, that would get you instantly fired, for two, your shoes are definitely not made for running. But the stress! Not only does your job stress you out, but there’s your family, friends, chores, errands, social media to keep up with – AARGH! It’s enough to make a grown man/woman weep.

So off you go to yoga/pilates (how to make the time for that is yet another stressor), or meditation class, or get up an hour earlier to run, anything to relieve the tension that seems to invade your every waking moment. I take that back – your every moment - because getting a good night’s sleep is a rarity, and even in your dreams it seems you’re stressed.

You think “Wouldn’t it be great to be a trust fund baby, or be able to take early retirement? Anything so I could just sit on a beach, drink pina coladas, and enjoy the view the rest of my days, stress free.” Well, not so much. I don’t know of any studies on trust fund babies, but certainly the studies on who’s happiest in retirement show that those who retire into “sit on the beach” mode end up dying but a few years later. Whereas those who retire from a job, find interests that stimulate them and are busier than ever, end up thriving and living long happy lives.

So it’s not really stress that’s the culprit, it’s how you look at it, and how you respond to it. Basically, stress is nothing more than stimulation, and as the studies on retirees who thrive show, you need stimulation in order to stay alive – mentally, physically and emotionally.

Stimulation is a good thing! Too much of it is a bad thing. And that’s generally what we’re referring to when we cry out, “I’m stressed!!” When you’re feeling “stressed” what’s really happening is you’re overwhelmed with too much stimulation from the outside world.

Why does that matter? Because there’s a world of difference between how you can deal with being overwhelmed by the situations in your life versus being “stressed.” “Stressed” is an emotional response to a situation. So you look for ways to soothe your painful emotions: thus the yoga/pilates, meditation, running and so forth. All of which are great and supportive of your overall health and well-being, but may not do much to alleviate what’s actually overwhelming you.

The first thing to do when you’re feeling “I’m stressed!!” is to take a deep breath, and ask yourself, “What’s overwhelming me?” “Everything!” is not a helpful answer. Break it down into specifics. Because it’s only by looking at the specifics of the situations stressing you out that you can deal with them; undo, if you will, the overwhelm.

Secondly, check your boundaries. Most overwhelm comes out of our failure to set good boundaries. Whether it’s letting your boss know that you’re happy to do overtime one day a week but not more, or informing your kids that you will no longer be cleaning their bathrooms – they’re old enough to do it themselves and here’s how, or telling your S.O. that you appreciate his/her respecting that 15 minutes of quiet you need upon coming home before launching into the evening drill, all these are ways of setting boundaries and reducing overwhelm.

Thirdly, prioritize. Determine what’s the most important thing you want to accomplish in your job, with your relationship, your friends, your family, yourself! Then schedule your time first and foremost around that most important thing, and stick to it. Let everything else take second, third, fourth place – and if need be, eliminate some activities altogether. Nowhere is it written that if you don’t update your Facebook page every day, life as you know it is over. Try once a week, or once a month, whatever fits. Maybe your top relationship priority is your weekly date night. Great! Don’t let anything get in the way of it, and “date” with gusto.

It’s all about taking charge of your life. About allowing the stimulation that feels good to you, while actively, proactively, setting boundaries and prioritizing such that you don’t take on more stimulation than is right for you, and as a result, spiral down into overwhelm.

Anytime you feel that “I’m stressed!” emotion creeping up on you, stop! Remember it’s but an emotional response, and you can greatly diminish your stress by dealing directly with the situations that birthed that emotion.