Handling The Stress In Your Life: Learn 8 Effective Strategies To Manage And Reduce Stress
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Some research suggests women are more likely overeat due to stress while men turn to alcohol or smoking. And the reality is that food really can make you feel better during times of stress. The problem with continuing to self-medicate chronic stress with comfort foods is that it will lead to weight gain and poor health.
Just as you need to reframe your view of stress and exercise and meditate to give your body a break from stress, you can also adopt strategies to use food to help you better cope with stress. During times of stress, we can be particularly careless about what we eat and resort to mindless snacking, grabbing sweets from the office treat table or eating bags of junk food on the run.
Michael Finkelstein, a holistic physician who oversees SunRaven , a holistic-living center in Bedford, N. The pressure of family responsibilities is one of the most common forms of stress. But during times of stress, our friends and family members are most likely to give us the support we need to get through it. One of my favorite friendship studies involved a steep hill, a heavy backpack and 34 university students. Students were fitted with a backpack full of free weights equivalent to 20 percent of their body weight. They stood at the base of a hill on the University of Virginia campus with a degree incline.
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Wearing the heavy backpack, they had to imagine climbing that hill and guess the incline. When a student stood alone, he or she tended to guess that the hill was very steep. And the longer the friends had known each other, the less steep the hill appeared. Time and again research shows that social support is a defining element in our happiness, quality of life and ability to cope with stress. During times of high stress we have a tendency to retreat.
We cancel social plans and focus on the work, money crisis or trauma that is our source of stress. But friends and social support are among the best forms of therapy to help you escape stress for brief periods of time.
How to Be Better at Stress - Well Guides - The New York Times
When Dr. Southwick, Yale Medical School psychiatrist, co-wrote his book on resilience, he interviewed a number of people who had shown resilience against all odds, including former prisoners of war and people who had survived trauma. One thing they had in common was social support.
Even POWs held in isolation devised a tapping method of communication with their fellow prisoners.
Sometimes they just talk about it; some patients want to map it out on paper. Who can you count on? Make your own list of your social network and keep it handy when you need to call on someone for support. If you lead a highly stressful life, the solution may be to add one more task to your daily to-do list. Give back. Research consistently shows that helping other people and giving social support is a powerful way to manage the stress in your life and boost your resilience. The simple act of touching another person — or being touched — can ease your stress.
James A. Coan, an assistant professor of psychology and a neuroscientist at the University of Virginia, recruited 16 women who felt they had strong support in their relationships. To simulate stress, he subjected each woman to a mild electric shock under three conditions, all while monitoring her brain.
Coan says the study simulates how a supportive marriage and partnership gives the brain the opportunity to outsource some of its most difficult neural work. Spending time with your pet can offer a temporary reprieve from stress. Spending time with your dog and taking it for a walk is a twofer — you get the stress reduction of a pet plus the stress-busting benefits of a walk outdoors. The evidence that pets are a source of comfort and stress relief is compelling.
At Veterans Affairs hospitals, therapy animals including dogs and parrots have helped patients undergoing treatment for post-traumatic stress reduce their anxiety. In a controlled study of therapy dog visits among patients with heart disease, researchers at the University of California, Los Angeles, found a significant reduction in anxiety levels and blood pressure in the heart and lungs in those who spent 12 minutes with a visiting animal, but no such effect occurred among comparable patients not visited by a dog. While some stress is essential for human function, chronic stress creates a cascade of physical changes throughout your body.
Heart: During a stressful event, your heart rate increases and your body releases the stress hormones — cortisol, adrenaline and noradrenaline.
In some parts of the body skin, digestive system, brain blood vessels constrict, allowing blood flow to increase to larger systems heart, large muscles. The body is redirecting oxygen and nutrients to the areas where they are needed most to give you the strength to fight or flee. But blood flowing to a smaller area causes blood pressure to rise. Normally the effects are temporary, but some research suggests that in people with chronic stress, the effects on the heart are unrelenting, raising the risk for high blood pressure, heart attack and stroke.
Immune System: Chronic stress can depress the immune system and make you more vulnerable to colds or more serious illnesses. Diabetes Risk: During stress, the liver increases glucose production for a boost of energy to propel you during an emergency.
Chronic stress can lead to extra blood sugar, increasing risk for diabetes, especially among those already at high risk, such as the overweight or those with a family history of the disease. According to the American Psychological Association , learning to manage your stress can be nearly as effective at controlling blood sugar as medication. Stomach and Digestion: Stress can affect how fast food moves through your body, stomach acid and the absorption of nutrients.http://templela.co/images/65/1755-horoscope-february-5.php
Manage Stress: Learn techniques and tips to reduce stress
Chronic stress can also lead to overeating or alcohol use. All of these factors can contribute to a number of gastrointestinal issues including acid reflux, heartburn pain, nausea, stomach pain, ulcers and diarrhea. Sex and Reproduction: In men, chronic stress can affect testosterone levels and sperm count, and contribute to erectile dysfunction.
In women, stress can create irregular menstrual cycles and painful periods and exacerbate premenstrual syndrome. Stress can also worsen the symptoms of menopause, including more frequent and more severe hot flashes. In both men and women, chronic stress can dampen sexual desire. Tara Parker-Pope is the founding editor of Well, an award-winning consumer health site with news and features to help readers live well every day. Twitter: nytimes. Take Control Stress is inevitable; getting sick from it is not.
The Perception of Stress While we know that stress is associated with health problems, plenty of people with high-stress lives are thriving.
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People in the study answered these two questions: During the past 12 months, would you say that you experienced: A lot of stress A moderate amount of stress Relatively little stress Almost no stress at all How much effect has stress had on your health? A lot Some Hardly any None The researchers looked at death rates in the study group over nine years. Changing your perception With stress, the mind and the body are intrinsically linked.
This means that: Common View: Stress is increasing my risk for cardiovascular disease and heart attack. Alternative View: My heart is working harder and my body is mobilizing its energy to get ready for this challenge. This means that: Common View: My fast breathing is a sign of anxiety. I worry about how stress is affecting my mental and physical health. Alternative View: I should take a deep breath.
My faster breathing means more oxygen is getting to my brain so I can think more clearly. This means that: Common View: I can feel my blood pressure rising. Alternative View: Circulatory changes are allowing more oxygen and nutrients to fuel my muscles.
Practice Stress Learn skills to better handle stress. Stress Innoculation The best way to get better at stress is to practice it. Still Skeptical? An Rx for Resilience Another factor in how you handle a stressful situation is resilience. The American Psychological Association defines resilience this way: Resilience is the process of adapting well in the face of adversity, trauma, tragedy, threats or significant sources of stress — such as family and relationship problems, serious health problems or workplace and financial stressors.
Adopt a positive attitude. Optimism is strongly related to resilience. Is Work Your Happy Place?
1. Avoid Caffeine, Alcohol, and Nicotine.
May 22, Exercise Numerous studies have shown us that exercise can improve your mood. Take it Outside Simply taking your exercise outdoors can have a significant effect on your mood. Mind Exercise your mind and let it rest to help it better process stress. Giving Your Mind a Rest For people dealing with high levels of stress, it can be hard to fathom how a few moments of meditation will help.
Controlled Breathing Controlled breathing has been shown to reduce stress, increase alertness and boost your immune system. Rock and Roll Breathing When your mind is racing or you feel keyed up, try Rock and Roll breathing, which has the added benefit of strengthening your core. Meditation One study recruited 35 unemployed men and women who were seeking work and experiencing considerable stress. To learn more about meditation, try the introductory exercise below. Basic Mindfulness Meditation Learn how to pay close attention to the present moment with this meditation exercise.
Write it down Another way to cope with stress: writing. There are a number of methods to tap into the power of expressive writing: Journal every day.