Self Management: Tips to Relieve Stress
In 2014, one in five people in the United States experienced mental health issues1. Mental health is becoming a growing problem for people from all walks of life. Stress from personal relationships, work-life, current events, etc. can sometimes overbearing. This usually requires intervention, as taking no action can affect our overall wellbeing. It is important to know our triggers so that we can combat stress as early as possible to prevent unwanted effects. When we experience stress for long periods, our bodies release cortisol. The increase of this hormone can weaken our immune system, making us more prone to getting sick. Combating stress the right way can increase work efficiency, help us reach our full potential, and improve quality of life. *2
Warning Signs *1,2
Headache
Jaw pain
Unexplained aches and pains
Eating or sleeping too much or too little
Mood swings
Difficulty concentrating
Feeling overwhelmed
Inability to perform daily tasks
Smoking, and excessive drinking
Thoughts of self-harm
Feelings of hopelessness
Ways to Relieve Stress *2,3
It is important during these times to find coping strategies that are effective in helping relieve stress. Here are some tips that can you can try!
Exercise can come in many ways and forms. Physical activity makes our bodies release feel-good endorphins. Depending on your interests and ability, going to the gym, yoga, going for a stroll with your pet, housecleaning, and simple stretches are things to incorporate into your lifestyle. Maintaining a healthy diet with whole grains, legumes, fruits and vegetables, and staying hydrated not only relieve stress but can also decrease risks of having chronic conditions down the line. Try new recipes with family, cooking app, or from your favorite cooking show.
Having adequate sleep at night helps recharge the brain, boost mood, concentration, and energy. To have sound sleep, it's best to remove distractions, maintain a schedule, decrease the use of technology before sleep, create a restful environment, and avoid working on your bed.
Relaxation techniques through deep breathing, counting to 10, muscle relaxation, and even a simple 15 minutes of silence a day can have immediate benefits.
Time management by laying out a schedule of activities and prioritizing your responsibilities, and crossing things out once they are done can decrease feelings of being overwhelmed.
Discuss with someone. Seeking counseling or finding a support group can foster a sense of belonging and it reminds us that we are not alone.
Here at Creative Care Pharmacy in Edmond, we also provide an assortment of products in the line of aromatherapy and CBD that can help calm your senses. We also have products your pets can enjoy at home and even on a walk! If you happen to be in town, we look forward to meeting you! Remember to stay positive and take it one day at a time.
By: Sylvia Archampong, Pharmacy Intern January 2021
References
1. "What Is Mental Health?" MentalHealth.gov, 28 May 2020, www.mentalhealth.gov/basics/what-is-mental-health. Accessed 15 Jan. 2021.
2. "Managing Stress." NAMI: National Alliance on Mental Illness, www.nami.org/Your-Journey/Individuals-with-Mental-Illness/Taking-Care-of-Your-Body/Managing-Stress. Accessed 15 Jan. 2021.
3. "12 Tips to Tame Stress." Mayo Clinic, 12 Mar. 2019, www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257. Accessed 15 Jan. 2021.
How to Navigate Flu Season
Flu season is almost upon us once again. In Oklahoma, it feels like flu season starts as soon as the 100 degree days stop. Influenza (flu) is a contagious respiratory illness caused by influenza viruses and it can cause mild to severe illnesses, the worst of which can cause hospitalization and death.¹ Sadly, beating the flu isn’t always as easy as beating the heat. Thankfully, there are a few easy steps you can take to protect both you and your loved ones from this seasonal affliction.
Have a Preventative Mindset
The best way to prevent any problem is to take the necessary steps to avoid it all together.. The best way to avoid getting the flu is to get vaccinated; the CDC recommends that everyone above six months old receive a yearly flu vaccine.¹ Vaccination is especially important for high-risk individuals: young children, pregnant women, adults above 50, patients with certain chronic health conditions (asthma, diabetes, heart or lung disease), and health care professionals who work closely with these patients.² In addition to getting vaccinated, which decreases the chances of contracting flu by 40-60%, there are many ways to stay healthy during flu season:¹
Avoid contact with sick people
Wash hands often with soap and water
Use alcohol-based hand sanitizer
Avoid touching eyes, nose, and mouth
Clean and disinfect surfaces that may be contaminated
If you are sick, limit contact with other people
Adopt practices that encourage sick people to stay home from school/work
Be Vigilant in Seeking Treatment
It is vitally important to know the signs and symptoms of flu in order to seek and receive medication to treat or prevent the effects of the virus in you and your family.
Signs and symptoms of flu include:²
High fever
Headache
Severe body ache
Extreme tiredness
Cough
Runny or stuffy nose
Vomiting and/or diarrhea
If you or a loved one starts to exhibit these symptoms near flu season, you should visit the doctor as quickly as possible. Tamiflu (oseltamivir) can decrease the severity and duration of symptoms if started within 48 hours of the onset of symptoms; it can also be used to prevent disease contraction if started within 48 hours of coming into contact with an affected individual.³ This is a great option for the families of people who get the flu, both for the individual and their loved ones. It also highlights the importance of early treatment and prevention.
Flu Prevention: Vaccination
There are many concerns that people often have about the flu and receiving vaccines. One such concern is that they can catch the flu from the vaccine. This is incorrect; the flu shot is made from an “inactivated” form of the virus and cannot be infectious.¹ The fear is understandable because people are afraid of risking their health and sometimes people do get the flu despite vaccination. Unfortunately, this is because the flu vaccine is not absolute. There are many potential strains of flu that can cause disease and vaccines tend to cover three or four strains. This is why you must get a new vaccine every year as well; the most likely strains to cause disease change with the years, and new research must be done to determine the most effective vaccine formulation. It is recommended that you receive the flu vaccine in October, but it is just as important to receive it in the following months; there are sometimes documented flu cases into April, so don’t worry about getting the vaccine too late.¹
Flu season can be a scary time that makes everyone nervous about their health. This is especially true for people with chronic health conditions and compromised immune systems. Be sure to take the steps to protect you and your family from the flu and stop problems before they happen. If you’re anywhere near Edmond, Oklahoma, come on in to Creative Care Pharmacy and we will be happy to vaccinate and address any questions or concerns you may have in the process.
References
¹Influenza (Flu). Centers for Disease Control and Prevention. https://www.cdc.gov/flu/consumer/prevention.htm. Published February 9, 2018. Accessed August 15, 2018.
²Flu Safety. American Red Cross. https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/flu-safety.html. Accessed August 15, 2018.
³Oseltamivir (Lexi-Drugs). Lexicomp. http://online.lexi.com.libnet.swosu.edu/lco/action/doc/retrieve/docid/patch_f/7405. Published August 10, 2018. Accessed August 15, 2018.