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Go for a Walk
Research has shown that
daily stress and anxiety can trigger headaches, tense muscles, and even raise
your blood pressure. Stress also suppresses the immune system, making you more
vulnerable to illness. Here are some easy-to-implement lifestyle changes that
can help bring stress down a notch.
Exercise clears your
mind and returns the body to a more healthful state. But you don't need to
spend hours at a gym to gain the benefits of exercise; even a 10-minute walk
can decrease anxiety.
When you exercise,
beta-endorphins (the body's natural relaxants) are released. Endorphins
counteract the stress hormones raging through your body. "That's why we get a
really mellow feeling at the end of exercising," says JoAnne Herman, PhD, an
associate professor at the University of South Carolina College of Nursing.
When stress overloads your system, the body converts to the "fight or flight"
response.
Powered by a surge of adrenaline
secreted, your heart beats faster, pupils dilate, blood vessels constrict, and
muscles contract -- all physiological responses preparing you to defend
yourself.
Besides being a break in your daily
routine, exercise gets blood circulating, boosts your mood, and eases tension.
"Exercise rids the body of excess energy it really can't do anything about,"
says Dr. Tara Cortes, clinical director of primary care at Mount Sinai
Hospital in New York. Studies also show that active people have a decreased
risk of coronary heart disease, the number-one cause of death in the United
States.
Call a Friend
Have you ever wondered why things
always seem better after you talk to a good friend? Well, it turns out that
friendship is as good for your health as it is for your spirit. Researchers
have found that having good friends helps lower blood pressure, relieve
anxiety, and may even help you live longer.
In a recent study of AIDS patients,
Jane Leserman, PhD, of the University of North Carolina, found that men who
were supported by good friends were better able to fight the progression of
AIDS. While Leserman was not sure how a support network protected the
patients' immune systems, she credits friendship with helping them decrease
the stress of their illness.
Many experts list friendship as the key
factor in getting through stressful times. "If you can learn to control the
stress and speak to others about it, you become able to deal with a lot more,"
says Dr. Edward Callahan, a psychologist at the University of California at
Davis. One venting session with a good friend might be all that's needed to
make you feel better. But if you're going through an especially rough time, a
good friend will also be there for continual reassurance. "Unfortunately,
people under stress may be more likely to isolate themselves," says Martha
Craft-Rosenberg, PhD, professor and chair of parent, child, and family studies
at the University of Iowa in Iowa City.
When reaching out to a silent
stressed-out friend, keep things simple. Show your support through a smile, a
hug, or a note expressing how much you care. You don't have to press them for
a long talk if that's not what they need right now.
Divide Household Chores
A century ago, it was the woman's duty
to take care of house and home. Thankfully, times have changed, or have they?
A study at Johns Hopkins University found that working women who take on extra
responsibilities at home and receive no thanks for it are more likely to drive
aggressively, a behavior commonly referred to as "road rage." The study,
conducted by Dr. Barbara Curbow and Dr. Joan Griffin, found that 56 percent of
the women surveyed admitted to driving aggressively during their commutes; 41
percent yelled or gestured at other drivers; and 25 percent said they took
their frustrations out behind the wheel. Interestingly, the study found less
evidence of road rage among women who received emotional rewards at home for
their hard work.
Because you may not always get that
needed pat on the back, other tactics can help. One way to get more help is to
divvy up the chores. Dividing chores gets the whole family involved in running
the household, says Craft-Rosenberg, the family studies professor from Iowa.
"The resilience of a family is related to how well they can work together,"
she says. Even small children benefit because contributing makes them feel
needed. And when others share the workload, there's less pressure to get
everything done at once. "It helps me remember that I do not have to be the 'Supermom'
I fantasize about," says Marti Rickel, a clinical instructor at the University
of Arkansas College of Nursing and mother of a 3-year-old son. "I can be a
good mother and a good nurse and a good wife, but on some days I cannot be
good at all of them at the same time."
Reduce Caffeine Intake
Drinking four or five cups of coffee
every morning does more than open your eyes. The caffeine raises your blood
pressure and increases secretion of adrenaline, a stress hormone. In fact, the
caffeine in your coffee cup imitates and even exaggerates the body's response
to stress, according to James D. Lane, PhD, a professor of psychiatry and
behavioral science at Duke University in Durham, North Carolina.
While your brain is pumping out more
adrenaline, Lane says, your heart is also working harder, causing a
three-point increase in blood pressure. A five-point increase in blood
pressure has been associated with a 21 percent increased risk of heart disease
and a 34 percent increased risk of stroke. Although Lane is reluctant to link
caffeine intake and disease, he says that the mechanisms are there.
When all is working as it should, our
nervous systems have mechanisms that keep us from overreacting to stress. But
caffeine, which Lane calls the the most widely used drug in the world, seems
to inhibit that natural function and leave the body in an agitated state for
longer than normal. And because the effects of caffeine last for hours after
intake -- it takes 4 to 5 hours to eliminate half the caffeine present -- the
body never really gets a chance to function without caffeine.
The long-lasting effects of caffeine
are even greater for women taking birth control pills because both estrogen
and caffeine are broken down by the liver. "It may take 10 to 12 hours for
women on birth control pills to lower their caffeine levels by half," Lane
says. "So by the time yesterday's caffeine is gone, they have already started
with this morning's coffee."
Slowly taper off caffeine by drinking a
cup of decaf or herbal tea to substitute for your caffeinated cup. Or, try
mixing regular with decaf beans at the grocery store. If you take it slowly,
your body will hardly notice the difference.
Take Ten
Whether you're an executive, an at-home
mom, or a cardiac surgeon, giving yourself time to unwind is vital for
de-stressing your life.
"Taking 10 minutes for yourself won't
solve all of life's problems, but it gives you a chance to feel calmer and
find clarity," says Jill Strawn, PhD, an assistant professor at the College of
New Rochelle School of Nursing in New York. Whether you need a nap, a bath, or
a quiet place to read a book, make sure the time is spent doing exactly what
you want to do.
For parents with young children, Strawn
suggests having the little ones join in. Kids love to do what their parents
do, she says. Listen to a relaxation tape with your child, or lie on the grass
together and watch clouds go by. By including your children, you teach them
the importance of slowing down and enjoying life.
"We're so busy running that we don't
enjoy the journey along the way," says Glenda Walker, director of nursing at
Stephen F. Austin State University in Nacogdoches, Texas. "We're waiting for
the reward (of working hard) and when it finally comes, we're too exhausted to
enjoy it." By spending time relaxing and realizing your strengths and joys,
you learn to appreciate yourself.
Share a Laugh
Whether it's a tiny giggle or an
all-out belly-busting whoop, laughter makes life a lot easier to deal with.
By looking at the humorous side of
life, you shift your thinking away from a situation, clearing the way for
stress relief. Laughter initiates the release of beta-endorphins, those same
natural relaxants that are released during exercise. Endorphins make you feel
good and protect the immune system by decreasing cortisol, an immune system
suppressor.
Dr. Edward Callahan, a psychologist at
the University of California-Davis, describes laughter as the perfect antidote
to tension. "Laughter helps you move away from anger and toward a positive
closeness to other people, and positive social contact with others is
essential for stress management."
If you tend to take yourself too
seriously, recruit help. Call a friend who makes you laugh or rent a comedy at
the video store.
Get a Massage
Massage therapy has gone from a luxury
to something that almost anyone who needs a little TLC can get. The number of
licensed massage therapists enrolled in the American Message Therapy
Association has grown from 1,200 in 1983 to more than 38,000 today.
When you are stressed out, your
shoulder and neck muscles are among the first to get tight. When muscles are
tense for too long, their blood flow is reduced and they can't "breathe,"
which makes them sore. That's why massage is so helpful; it works the tension
out of your muscles, increases range of motion, and allows for blood to
circulate more easily. In addition, massage releases beta-endorphins, those
neurochemicals that make you feel relaxed.
"My clients often say that their
massage is like a mental vacation," says Elliot Greene, former president of
the American Massage Therapy Association. "Massage helps you leave your
thoughts for a while."
Know Your Limits
Sometimes a reality check can show you
whether you're causing yourself unnecessary stress, either through unrealistic
expectations or feeling like everything is out of your control. Consider
printing these lists and posting them on your dashboard, the refrigerator, or
anywhere you can read them over for a quick "reset."
Things You Can't Control
-
the age or stage of development your
children are in
-
the way you were raised
-
whether the stoplight turns red or
green
-
how fast other cars are driving
-
the number of hours in a day
-
other people
-
the timing of your teenager's mood
swings or your toddler's temper tantrums
-
your age
-
when work or a project takes much
longer than expected
-
waiting for your doctor 30 minutes
after your scheduled appointment
-
a death, illness, or accident in the
family
-
the calendar (helpful to remember
when holidays are approaching)
-
being laid off from a job
-
messes made right after you have
cleaned the house
Things You Can Control
-
your reaction to others
-
your to-do list (and the number of
items on it)
-
how your day is spent
-
your goals
-
how much time you're willing to
spend on a particular project
-
your self-esteem and self-worth
-
how you treat others
-
your exercise and eating habits
-
the communication of your needs to
others
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telling people when you're stressed
out and need time alone or help with projects
-
whether or
how much you smoke
-
how old you act
-
the way you raise your children
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