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Saturday, May 13, 2006
Stress management
By Henrylito D. Tacio
Health 101
AS LONG as we are alive, we cannot escape stress. It is a part of our lives. "Stress is the spice of life," someone once said. "Since it is associated with all types of activity, we could avoid it only by never doing anything. Who would enjoy a life consisting of no runs, no hits, no errors?"
Each of us has an optimal stress level. To keep stress from becoming distress, we must have not only the right amount but also the right kind for the right duration.
Distress, experts claim, often results from prolonged or unvaried stress, or from frustration. There are several ways of beating stress. One of the easiest ways is to pay attention to the foods you are eating.
Although there is no dietary "magic bullet," you can help curb the effects of stress by getting the nutrients your body needs for optimal health. Oranges are full of potassium, an electrolyte that conducts the nerve impulses and helps keep the brain's neurotransmitters working properly.
These days, experts from all over the world have their way of handling stress. Here are some of them:
** Quest for peace. "When you're alone and quiet," explains Peter Suedfeld, psychology professor at the University of British Columbia in Vancouver, Canada, "negativity decreases while alertness increases. As a result, you might find that solitude and reduced stimulation restore your ability to think clearly, be creative and maintain an emotional calm."
** Reevaluate your role in life. "In most cases, stress burnout (whether triggered by job, home life or whatever) is the result of a mismatch between your personality or goals and the realities of a situation," says Dr. Paul J. Rosch, clinical professor. That means asking yourself some hard questions and giving yourself honest answers, about your work ethic, talents and true desires. "Find the right match between your job and your personality and the odds are you'll never suffer job burnout," he says.
** Stretch your body. "Stretching can help you feel more peaceful and relaxed," says Dr. Dean Ornish, director of the Preventive Medicine Research Institute in Sausalito, California. Whenever you get a break during the day, do some easy stretches. "Just as your mind affects your body, your body can affect your mind," Dr Ornish says. He suggests that you practice your stretches with slow, fluid movements. (And wear loose, comfortable clothing that allows you to stretch easily.)
** Do nothing. At least once during the day, take five or ten minutes to sit quietly and do nothing. "Studies show that the most stressful situations are things we can't control," says psychologist James Carmody, research director of the Center for Mindfulness at the University of Massachusetts School of Medicine. "We can't change the past. We can't predict the future. The only thing any of us can control is the present moment," he explains. "When people in our program practice this technique, they regain a sense of control and ease stress."
** Get a pet. Research by Alan Beck, author of "Between Pets and People," shows that when people pet an animal, their blood pressure, heart rate and stress drop almost immediately. "I think one reason is because touching an animal is one of the few socially acceptable opportunities for many people to show outward affection and people do have a need for touch."
** Keep laughing. It seems laughter is the best medicine, at least when it comes to beating stress. That's because laughter makes the body produce endorphins, the body's natural physical and emotional painkillers. A study done by Lee Berk of the Loma Linda University School of Public Health in California has shown that a good laugh reduces levels of stress hormones. Laugh, laugh, and laugh some more.
** Hit the sheets. This tip is advisable for married individuals only. When sex is good, it's very good for easing stress. Orgasm is a great relaxer, and even nonorgasmic sex helps calm you, according to Dr. Joshua Golden, director of the Human Sexuality Program at the University of California, Los Angeles. Sex also helps emotionally to establish or reaffirm meaningful bonds and to build self-esteem.
** Take a hot soak. Hot water works by defeating the stress response, says Dr. Bradley Frederick, director of the International Institute of Sports Medicine in Los Angeles, California. When you're tense and anxious, blood flow to your extremities is reduced. Hot water restores circulation, convincing the body it's safe and that it is okay to relax. Cold water is a no-no for the opposite reason. It mimics the stress response, driving blood away from the extremities. Result: Tension increases.
** Tune in. Relaxation is the opposite of tension and the antidote for stress. And listening to music is very effective. "A lot of people find classical music most relaxing, but not everyone," says psychologist Elise Labbe, who has been testing the calming effects of music in experiments at the University of South
Alabama. "Our volunteers select everything from concertos to country music. Whatever music feels most calming to you is the one that's most likely to help ease stress."
** Have a good cry. It's one of the oldest and most effective responses to stress and it still works as well now as when Adam and Eve shed a tear over the stress of buying a new home. Not only crying but also yelling and other emotional outbursts may help release pent-up frustration and stress, suggests Dr. Emmett Miller, medical director of the Cancer Support and Education Center in Menlo Park, California.
For comments, write me at tasyo2002@yahoo.com.
For Bisaya stories from Davao. Click here. (May 13, 2006 issue)
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