Health & Medicine - County Woman Newspapers
Health & Medicine - County Woman Newspapers
Health & Medicine - County Woman Newspapers
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Stress Management for the Busy <strong>Woman</strong><br />
Patricia Metoyer, MS, RN, APN-C<br />
It’s no secret that women<br />
today take on more than<br />
ever; in addition to stressful<br />
jobs there are family,<br />
home, health, financial, and<br />
personal responsibilities to<br />
deal with. If not managed<br />
appropriately, stress can take<br />
a toll on your health. But<br />
there are steps you can take<br />
to reduce stress in your life.<br />
First, it’s important to<br />
understand that stress is a<br />
physical response that your<br />
body has when you are<br />
exposed to a stressor. The<br />
response begins in your<br />
nervous system, and is followed<br />
by the release of hormones<br />
and adrenaline. The<br />
results are the symptoms you<br />
feel that are typically associated<br />
with stress: headache;<br />
gritting teeth; muscle aches;<br />
heartburn; panic; or rashes.<br />
Mercer <strong>County</strong> <strong>Woman</strong><br />
<strong>Health</strong> & <strong>Medicine</strong><br />
The signals leading up to this<br />
reaction include: anxiety;<br />
depression; lack of focus; disorganization;<br />
reduced efficiency;<br />
overreaction to small<br />
things; or increased smoking<br />
or drinking.<br />
So how can we manage<br />
stress in our lives? The foundations<br />
of stress management<br />
involve some selfawareness<br />
and personal<br />
reflection. First, pay attention<br />
to the signals and symptoms;<br />
when you notice them<br />
in yourself, try to identify<br />
the cause. Is it a large task<br />
assigned at work? Is your<br />
spouse working late hours? Is<br />
money tighter this week?<br />
While you must recognize<br />
that some stressors in<br />
life are unavoidable, begin to<br />
reduce unnecessary stress in<br />
your life. Eliminate selfdefeating<br />
behaviors; in other<br />
words, avoid perfectionism.<br />
Control your environment;<br />
reduce clutter or institute<br />
some simple organizational<br />
systems in your home or<br />
office. Try to pare down your<br />
to-do list; delegate some<br />
household chores to your<br />
kids or spouse, and, if possible,<br />
some professional<br />
responsibilities to coworkers<br />
or support staff.<br />
Accept things you can’t<br />
change. Don’t engage in<br />
futile, frustrating efforts to<br />
control uncontrollable<br />
things. You may never<br />
change your boss’ habit of<br />
assigning you tasks last<br />
minute, or your child’s habit<br />
of running into the house in<br />
muddy sneakers. Try to see<br />
the positive in situations you<br />
can’t change, and learn to<br />
forgive. You can also remove<br />
some stress from your life by<br />
sharing feelings with a friend<br />
or family member.<br />
Once you begin to identify<br />
stressors, pay attention<br />
to how you deal with them.<br />
Research has shown that infant massage relaxes and<br />
calms infants, improves sleep, digestion, elimination<br />
and circulation, relieves gas, helps heal birth trauma,<br />
enhances the immune system and development,and<br />
increases maternal/infant bonding.<br />
Give the gift of touch to your baby with<br />
Baby’s First Massage ® .<br />
Gift certificates are available.<br />
Cheri Dzubak, R.N., NCTMB, RYT<br />
Infant massage in your home. Group sessions are<br />
also available (size limitations).<br />
Certified in Baby’s First Massage<br />
(609) 585-1506<br />
crazyjaniecad@verizon.net<br />
19<br />
163 U.S. HWY 130 NORTH, BORDENTOWN, NJ<br />
This can help you make a<br />
stress plan; if de-cluttering<br />
your desk helped you feel<br />
calmer at work, take time on<br />
a weekend to do the same in<br />
your garage or basement at<br />
home. Engage your kids in<br />
the kitchen; take dreaded<br />
meal-planning or meal-prep<br />
tasks and make them fun<br />
family activities. Challenge<br />
your kids to plan dinner,<br />
including making the grocery<br />
list. Lastly, prevent<br />
stress by balancing your<br />
schedule, not over-committing,<br />
prioritizing responsibil-<br />
ities, delegating tasks, and<br />
breaking big jobs down into<br />
smaller pieces. All of these<br />
steps can help you better<br />
manage the stress in your life.<br />
◆ ◆ ◆ ◆<br />
Patricia Metoyer, MS,<br />
RN, APN-C, is a Nurse<br />
Practitioner with Advanced<br />
Heart, Lung and Vascular<br />
Care in Bordentown and<br />
Hainesport, NJ. She runs<br />
AHLVC’s stress management<br />
and smoking cessation<br />
programs. For appointments<br />
or more information,<br />
call 877-AHLVC-MD.<br />
Women’s Leadership Retreat at the Jersey Shore…<br />
Developing the Leader Within<br />
June 1-3, 2008<br />
October 12-14, 2008<br />
Stella Maris Retreat Center - Elberon, NJ 07740<br />
Nourish Your Mind…Learning Sessions<br />
Nourish Your Body…Personal Wellness Choices<br />
Nourish Your Spirit…Reflection, Relaxation<br />
and Fun<br />
Join us by the sea to learn, renew, and transform.<br />
CAM Consulting Group LLC<br />
www.cam4consulting.com<br />
609-291-1937<br />
March / April 08