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Members & Employees
Care for Your Health
Wellness Health Screenings
at the AMO Plans Medical Clinic
Call Ext.7305
or
Stop by the clinic for your
Sailing Members:
As with all AMO Plans Health & Wellness Initiatives, any health information obtained is private and not shared with any required merchant mariner physical exam process. This information is strictly for your betterment and may be shared with your physician at your discretion
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Stressed Out
These days, do you know anyone who isn't, at least at times, stressed out? Stress is a normal mental and physical reaction to the ever increasing demands of life.
In looking at the causes of stress, remember that your brain comes hard-wired with an alarm system for your protection.
When your brain perceives a threat, it signals your body to
release a burst of hormones to fuel your capacity for a response. This has been labeled "fight or flight" or response.
Once the threat is gone, your body is meant to return to its normal,
relaxed state. Unfortunately, the nonstop stress
of modern life means that your alarm system rarely shuts off.
A small amount of stress can be good, motivating you to perform well. But multiple challenges daily, such as sitting in traffic, meeting deadlines and paying bills, can push you beyond your ability to cope.That is why stress management is so
important because it gives you a wide range of tools to reset your system.
Recognize & Control Your Triggers
The first step in successful stress relief is deciding to
make stress management an ongoing goal
and to monitor
your stress level. Once you start monitoring your stress level, the next step is identifying your stress triggers.
Under what situations do you experience the most stress? Some causes of stress are easy to identify, such as
job pressures, relationship problems, or financial difficulties. But daily hassles and demands, such as commuting, arranging
child care, or being over committed at work can also contribute. Even positive events can be stressful such as getting married,
starting a new job, or buying a new house.
Once you've identified your stress triggers, you can start thinking about strategies for dealing with them. Identifying
what aspect of a situation you can control is a good starting
point. For example, if you have a difficult time falling
asleep because you're stressed out, the solution may be as easy as turning off the TV when the news is too distressing.
Stress Relief
You can benefit from the daily practice of stress-reduction techniques, such as
deep breathing, massage or yoga.
In addition, you might try practicing mindfulness through meditation or just by being in nature.
Walking outdoors or
participating in a sports activity can also be r
elaxing and help reduce stress.
It doesn't matter which relaxation technique you choose. What matters is that you
select a technique that works for you and
that you make a
practice of achieving relaxation regularly.
Mini-relaxations can help diminish fear and reduce pain while you sit in the dentist's chair. They're equally helpful in thwarting stress before an important meeting, while stuck in traffic, or when faced with people or situations that annoy you. Here are a few quick relaxation techniques to try.
When you have 1 minute
While sitting comfortably, take a few slow deep breaths and quietly repeat to yourself "I am" as you breathe in and "at peace" as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of the chair.
When you have 3 minutes
While sitting down, take a break from whatever you're doing and check your body for tension. Relax your facial muscles and allow your jaw to fall open slightly. Let your shoulders drop. Let your arms fall to your sides. Allow your hands to loosen so that there are spaces between your fingers. Uncross your legs or ankles. Feel your shins and calves become heavier and your feet grow roots into the floor. Now breathe in slowly and breathe out slowly.
When you have 10 minutes
Try imagery. Start by sitting comfortably in a quiet room. Breathe deeply for a few mi
nutes. Now picture yourself in a place that conjures up good memories. What do you smell, the crisp air, the wholesome smell of baking bread? What do you hear? Drink in the colors and shapes that surround you. Focus on sensory pleasures: passively observe intrusive thoughts, and then gently disengage from them to return to the world you've created.
See a full list of mini-relaxation techniques here.
In the Month of April
Stress management isn't an overnight cure. But with steady practice, you can learn to
manage and increase your ability to cope
with life's challenges. Start practicing stress management techniques today!
Have a great April!
American Maritime Officers Plans
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