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Six Ways To Manage

Stress and Stay

Healthy

Stressing Out 2/5

Sometimes life throws you for a loop

and you have little-to-no control over

what happens in your life. It could be

a relationship that’s falling apart, a job loss,

or a loved one who’s fallen ill. While you

may not be able to control these things from

happening, there are some strategies that you

can use to minimize the physiological damage

that stress causes. Dr. Scott Gledhill, Senior

Medical Consultant at Medcan, a preventive

health and wellness clinic based in Toronto,

shares his top tips for getting that 10-tonne

truck off your chest.

1. Exercise

Scientists have found that regular exercise can

decrease overall levels of tension, elevate and

stabilize your mood, improve sleep and even

self-esteem. About five minutes of aerobic

exercise can begin to stimulate anti-anxiety

effects. Gledhill suggests making time to

exercise 3-4 times a week, optimally for 40-

60 minutes. If you don’t exercise regularly,

start slowly so you don’t get injured, ideally

with a certified trainer. If that still seems

overwhelming, remember that even 30 minutes

of brisk walking or yoga has appreciable stress-

reducing benefits. “Exercise is the single most

effective and safe intervention for reducing

anxiety and depression,” says Gledhill. “It’s

a great way to clear the mind, diffuse your

stress, and release positive natural chemicals

in the brain.”

Dr. Scott GledhillSenior Medical Consultant at Medcan

He holds active medical staff positions at both Toronto General and St. Michael’s Hospital, and is actively involved in Cardiac Surgical Assisting.

Dr. Gledhill also serves as a medical consultant to the NHL Entry Draft, Firefighter Applicant Selection, and Police Constable Selection Project for the Province of Ontario.

He has practiced emergency medicine at both Southlake Regional Health Centre in Newmarket, and most recently at Toronto General Hospital.

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2. Get Better Sleep

When you’re stressed, healthy sleep patterns are often disrupted first. Being

awake and staring at the ceiling at 2 a.m. is a common sign that you’re

dealing with too much pressure. But poor sleep amplifies the symptoms of

stress and interferes with your coping mechanisms and decision-making

skills. To get some shut-eye, Gledhill suggests making your bedroom a sleep

sanctuary by eliminating ambient light, blacking out windows and getting a

good mattress and pillow. Consider a white noise generator if background

noise is an issue. Go to bed and wake up at the same time each day. Eliminate

stimulants such as caffeine after 2 p.m. “Sleep aid medications can be

effective in temporary situations,”

says Gledhill, “but should be avoided

for chronic sleep disturbance, as they

can lead to dependence and reduced

sleep quality.”

3. Talk It Out

Finding the right friend or family

member and venting to them about

the stress you’re encountering can be

very calming, and has been shown

to reduce the signs of anxiety. But Gledhill warns against dumping on those

you care about. “You don’t want to impair these relationships by burdening

those you love, and subsequently pushing them away,” he says. “Utilizing

a counselor or therapist can overcome this problem.” Sometimes, it can be

easier to express your feelings to a someone who isn’t close to you, without

the fear of judgment. Professionals can also assist you in developing stress

reduction techniques.

4. Use Stress Reduction Techniques

Learn to release your stress through proven activities such as meditation,

mindfulness, progressive muscle relaxation, or massage. There are

“Exercise is the single most effective and safe intervention for reducing anxiety and depression.”DR. SCOTT GLEDHILL, GENERAL PRACTITIONER, MEDCAN

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professionals, group sessions and even smartphone apps that can help you

learn to meditate and live in the now. Meditation can reduce physiologic

manifestations of stress and teach you to quiet your mind and allow for

better sleep quality. Meditation can give you a sense of calm, peace and

balance, and these benefits don’t end when your meditation session ends;

it can help carry you more calmly through your day and may improve even

certain medical conditions.

5. Have Fun

Get away from it all. Gledhill gives

us all permission to make time for

what we enjoy. Engage in hobbies.

Socialize with friends and family

as long as these relationships don’t

add any tension to your stress-load.

Laughter is the best medicine and

fun activities provide a source of

“eustress,” a good kind of stress that

keeps you feeling vital and alive. It’s

the sense of excitement you get from completing a project, riding a roller

coaster, or meeting an exciting challenge in your life. We need regular

eustress in our lives and fun activities can provide it.

6. Optimize Your Nutrition

Stress makes some people ravenously hungry and for others it can kill their

appetite. Both states are not great for our nutrition. Stress can lead to bad

food decisions which can make you feel further run down. When stressed,

the body craves more carbohydrates (pasta, potatoes, cookies and bread)

and sugars for a ‘quick fix.’ “With coping mechanisms pushed to their

limit, the inner voice that says, ‘You shouldn’t eat that,’ is losing out to

the voice that says ‘I want it,’” says Gledhill. Rushed for time, we reach for

easy meals like fast food, take out and packaged meals, rather than home

prepared, well-balanced diets. Another common mistake is drinking more

“With coping mechanisms pushed

to their limit, the inner voice that

says, ‘You shouldn’t eat that,’ is losing

out to the voice that says ‘I want it.’”

DR. SCOTT GLEDHILL, GENERAL PRACTITIONER,

MEDCAN

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caffeine and alcohol to cope with the fatigue or emotional pain of life.

These traps should be avoided.

No one goes through life without worries, tension and anxieties sometimes.

But when those problems take a toll on your health, it can lead to more

serious medical issues. When stress begins to overwhelm you, seek out a

doctor’s advice to ensure you can take whatever life throws at you and

come back stronger.

— Denise O’Connell, MoneyTalk Life

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