Countdown to Stress?

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The Persian New Year is upon us. This is a time of celebration, gatherings with family and friends, special meals, drinks, and colorful ceremonies. The stress of Persian-Americans during New Year’s, however, goes beyond what’s become “normal” stress these days: adjusting during a financial and economic downturn, worries about losing a job if we’re one of the lucky ones. Our stress levels are overwhelmed, especially if we have visiting family members from oversees, who bring with them the scents of Iran, a sense of old-world joy, unique gifts—but let’s not downplay the sense of obligation and often times cultural and generational conflicts they bring as well.

We all know the signs of stress, though they differ for each of us. Generally we experience irritability, sleep disturbances, stiff neck, shoulder and backache, cold or flu, loss of appetite, weight gain, substance abuse or mood swings and even depression and anxiety.

Our stress level stems from two sources.  One is our environment, over which we sometimes have little control.  The other is our own perception, which can be strengthened. Generally speaking, one cannot avoid all stress. A certain stress level is a natural part of life.
The Stress Response floods the body with chemicals necessary for “fight or flight.”  The Stress Response is helpful in true emergency situations where you must be alert; however it wears your body down when constantly activated and needlessly so. You can, however, counteract the negative effects by learning how to evoke the Relaxation Response:

3-Steps to Relaxation Response
Deep breathing for stress relief and relaxation:
With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices.
Mindfulness: A mental state characterized by concentrated awareness of one's thoughts, actions or motivations is where we want to be. You are mindful when you are observing your thoughts. Mindfulness plays a central role in maintaining and improving our relationships.
Meditation: Deep concentration on the present breath is meditation. It takes effort to maintain your concentration and to bring it back to the present moment when your mind wanders.
But with regular practice, mindfulness meditation actually changes the brain – strengthening the areas associated with joy and relaxation, and weakening those involved in negativity and stress. Meditation has origins in nearly all the religions, though it tends to be mainly associated with Eastern religions (mainly Buddhism and Hindusim) that are linked to the practice of yoga.

Situations that Call for the Relaxation Response:

Assume you will likely encounter obstacles: If you have visitors coming in from other states or overseas, there may be some travel delays or factors that are simply beyond your control.  Accept the situation and gracefully adapt to it.
Stay within your budget: Financial worries increase stress levels.  Only spend what you can afford comfortably. Modify some of the traditions of New Year to make it easier for yourself. Other people will appreciate it and follow your lead.   
Keep it simple: Do not create unrealistic expectations for your self and the others around you. Try to limit the number of parties and family gathering you arrange. Ask for help in arranging yours.
Eat and drink sensibly: Pay attention to how much fat, sugar and alcohol you consume.  
Take a break: Do something different between New Year’s activities.  If you have family members as guests in your house, make sure to take some private time for yourself to relax and ground yourself. They probably need it too!

If you are in therapy, maintain your sessions, even if you think you’re too busy. Talk with your therapist about sensitive issues with your family members that may be triggered during visits. This will help you cope better and stay focused on your overall therapeutic goals.

Until next issue, I wish you a Happy New Year with your loved ones.

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