I want to improve my stress. This is my Health Priority!
To improve your stress, the Pharmacie Principale suggests the following approach :
1. I want to understand before I act
"It is not things that disturb us, but our interpretation of their significance." — Epictetus
How does it work?
Stress is the body's physiological response to a situation perceived as dangerous. This response results in the release of stress hormones such as adrenaline and cortisol that allow one to be able to fight or escape from the danger.
The kind of stress that is linked to a threatening event and that allows us to act, is useful if not vital. However, chronic stress, which puts us permanently in ‘emergency’ mode, eventually has a negative effect on our bodies.
There is no good or bad stress.
It is your response and your sensitivity to stress that contribute to positive and negative outcomes. Moderately low stress is often considered stimulating. If you have an increased and sustained response and sensitivity to stress, it will gradually affect your performance, and ultimately your health, as demonstrated in the image below.
Signs of stress
The tell-tale signs of stress can be physical, such as pain, diarrhoea or constipation, nausea, rapid heartbeat, loss of libido, or colds and other infections. They can be cognitive, such as impaired memory, judgement, or concentration. And they can be emotional, such as rapid mood changes, irritability, feeling overwhelmed, isolation, or depression. They can result in behavioural changes, such as altered sleep, diet, alcohol, tobacco and drug consumption, or nail biting.
Some seemingly innocuous signs can be revealing: skin itching, jaw pain, stronger menstrual pain, curling toes, rubbing the forehead frequently.
Causes of stress
The main causes of stress can be external and internal. They are grouped into six categories, which are illustrated below.
stress-management-relief-tips.com
External causes such as work, finances, relationships, life changes, family and environment are fairly well known. Internal or personal causes include pessimism, anxiety, perfectionism, self-image and inflexibility.
Symptoms of stress
Our bodies do not distinguish between physical or psychological threats. Chronic stress, whether due to disagreements, work overload, traffic or excessive responsibilities will lead to negative health consequences.
In the long term, stress is responsible for the occurrence or aggravation of:
- cardiovascular disease (heart attacks and strokes)
- the decrease in immune defences
- low libido
- weight problems
- digestion problems
- degradation of sleep quality
- musculoskeletal pain
- skin diseases (eczema, psoriasis)
- autoimmune diseases
- depression
- burnout
Managing stress
The first step in managing stress is to identify the stressors (including ourselves).
Then we have to remove or avoid the stressors that we can—and learn to say no, giving ourselves time to develop a strategy and implement it.
For the stressors that we cannot change or eliminate, we must remember the words of the philosopher Epictetus: "It is not things that disturb us, but our interpretation of their significance." In other words, if we cannot change things, we can change the way we look at them, and learn to accept them. Instead of getting upset over something we have no control over, which will cause more pressure and impact our health, it is better to choose to accept them. Changing one's outlook on a stressful situation helps to remove the blockage and ideally will turn it into an opportunity for personal growth and learning.
In addition acting upon stress, it is also possible to reduce one's sensitivity to stress. Relaxation (breathing, meditation, autogenous training), physical activity, proper diet and sleep quality are all elements that will help to better withstand stress and reduce its negative impact on one's health.
Using your 5 senses
You can relieve your stress simply, effectively and quickly, by using your 5 senses—hearing, taste, sight, smell, and touch:
- Listening to your favourite music
- Eating chocolate
- Looking at a picture that generates positive emotions
- Smelling a scented product
- Hugging the one you love
For more information visit the info-santé section of our website: www.pharmacie-principale.ch
Additional tests to understand and measure one's progress:
- The Cungi test is a stress assessment, recommended when a person feels tense, irritable, under pressure, or has the impression that their performance deteriorates daily. The results are a good indicator of stress.
- The burnout test is based on the Maslach scale, taking into account three factors: 1) physical and mental exhaustion; 2) depersonalisation; 3) the feeling of no longer being able to do one's job. This test is used to elicit a personal reflection on one's situation
If you are looking for advice, you can go to any of our 8 pharmacies Geneva and Chavannes.
2. I want to know my health status
One can only improve that which can be measured.
What are the steps that will allow me to know my status, and whether or not my lifestyle contributes positively to my heath?
The Pharmacie Principale suggests the PP Health Audit, a simple and effective tool developed with the help of specialists, to establish the state of one's health and track one's progress.
With the PP Health Audit that we make available to our customers, it is now possible for anyone to calculate their PP Health Score online in 10 minutes.
Your PP Health Score (72% in this example) will be your reference point for assessing the impact of your new lifestyle choices.
- If your Health Score improves, it shows that you have made the right choices.
- If your choices are unwise, your Health Score will decrease.
If you already have done a PP Health Audit and you already know your starting point, choose an objective and method below. If not, we recommend you complete a PP Health Audit before proceeding.
3. I want to set a goal
- Identifying my stressors
- Working to overcome my load and my sensitivity to stress
- Preventing stress-related illnesses
- Improving my Health Score
4. I want to create a personalised approach
To improve your stress, the Pharmacie Principale has 12 suggestions. We recommend that you choose the 3 that you find relevant and easy to implement, and start them today. The following suggestions are for your information. They are not intended to replace a consultation with your doctor.
- I will identify my stressors
- I will talk about my stress with my doctor and family
- I will test my sensibility and my stress load
- I will listen to my inner voice, I will dare to say NO to those who cause me stress
- I take regular breaks during which I will think of pleasant things
- I will purchase a scented candle that makes me feel good
- I will relax, and go to bed earlier
- I will eat better, and consume less tobacco, alcohol, and coffee
- I will get massages, do yoga, exercise, and walk for 30 minutes every day
- I will listen to music, write, read, and paint
- I will go see friends, and go away on weekends and holidays
- I will take care of myself in order to be able to care for others
5. I want to be walked through every step
How can we help you improve your health?
Based on your Health Audit results, we recommend:
- Express advice offered in one of our 8 pharmacies in Geneva and Chavannes (walk-in service)
- A 30-minute interview (costing CHF 30.-, with the first 10 minutes free) in the dispensary of the Pharmacie Principale at 7, rue de Coutance to analyse your PP Health Audit results and help you develop a real health strategy
So that we can respond to your support request in a personalised manner, please click the following link: I want assistance, and complete our contact form.
6. I just want to buy a product that will be good for me
Reduce or eliminate the elements that generate stress takes time. In the meantime, you can take action to reduce the negative effects of chronical stress on your body.
Below are some products that are known to reduce the negative effects of stress:
- Anti-stress plants and plant extracts, aromatherapy
- Vitamins, trace minerals, antioxidants
- Polyunsaturated fatty acids
- Amino acids
- Probiotics
The body's perception and reaction to chronic stress are different for each individual. Therefore, a ‘stress’ programme must be custom-designed with quality products from a known source. To guarantee the outcome, the advice must be customised
In each of our 8 pharmacies in Geneva and Chavannes, you will find nutrition and micronutrient specialists able to help you to make the right choices.
If you have completed the PP Health Audit, bring your results with you so we can make our advice even more relevant.
7. I want to track and manage my health progress
For several years, Pharmacie Principale has developed an approach to manage and improve health capital called the PP Health Audit. This approach was originally developed primarily for our pharmacists. We have now made it available to our customers who want to optimise the management of their health online.
In 10 minutes, using your answers to the questionnaire, the PP Health Audit gives you a PP Health Score. Your score consists of 10 key health indicators that you can control and improve, either on your own, or with the assistance of a professional.
Among the key indicators, there are 7 test results that you probably have in your medical records. If you do not have them, you can have the tests done for only CHF 30.- at our partner lab, Dianalabs (no appointment is necessary).
The goal is to gradually bring your Health Score up to 100%, because this means that you are doing everything in your power to be and remain healthy.
We recommend performing the PP Health Audit at least once a year.
To take or retake the PP Health Audit click on the following link: http://www.auditsante.ch/
Many professionals focus on disease. Since 1912, the Pharmacie Principale has been focusing on your health.
Thank you for your trust. – JPh Toledo
