10 Symptoms of Alzheimer's Disease
Betty Weiss discusses the symptoms and implications of Alzheimer's. go >
By Gail O'Connor
OK, Here's the deal. We all know that too much stress is bad for us, and have heard the long litany of ailments associated with it -- high blood pressure, obesity and cancer, to name just a few. And "find a way to relax" is the piece of health advice everyone -- from our moms to our doctors -- gives us. So why aren't we relaxing, de-stressing or taking time to smell the proverbial flowers already? The truth is, the things highly stressed women are doing to cope -- eating comfort food and smoking -- according to a recent survey sponsored in part by the American Psychological Association (APA) -- are just exacerbating the negative effects of stress on our health. So what's going on here?
Basically, trying to cram in stress-relieving activities like finding time to meditate or taking a vacation has become its own stress inducer. "Women have come to see 'managing stress' as just one more thing to add to their to-do lists, and they get even more overwhelmed," says Kenneth Pelletier, Ph.D., co-author of Stress Free for Good (HarperCollins, 2005). But the either/or approach -- either schedule a massage or down a bag of chips -- isn't your only option. Here are 10 ways you can effortlessly weave stress relief into your hectic routine.
Before you leave work: Prep for tomorrow. Nothing is more stressful than being unprepared, says Mona Lisa Schulz, M.D., Ph.D., author of The New Feminine Brain (Free Press, 2005). Get organized so you're ready for the next day, taking a few minutes to make a to-do list and clean up before you leave. Knowing you've got everything covered means you'll be less likely to fret about work in the evenings. "When you come in the next morning, you'll have the sense that you're in control of the situation and can handle it," Schulz says. "This sets a positive tone for the day, which can help you get more accomplished."
Before you leave the house: Arm yourself with snacks. According to the APA survey, more women than men (one in three) turn to comfort food such as ice cream and cookies to ease stress. "It's common for women to deny themselves favorite foods because they're trying to lose weight. But under stress, the urge for them becomes even stronger," says Ellen Frankel, coauthor of The Diet Survivor's Handbook (Sourcebooks, Inc., 2006). In fact, researchers at Montclair State University in New Jersey recently confirmed that dieters are more likely than nondieters to overeat when under pressure, bingeing on the very same high-fat foods they normally try to avoid.
The key is to not deprive yourself, Frankel says. Her advice: "Keep three or four snacks on hand that you know you'll probably want -- peanuts, if you like salty; string cheese, if you crave protein; a small piece of chocolate for something sweet -- so you aren't tempted to binge."
When you have only five minutes: Try a repeat performance. Doing almost any routine, repetitive activity (like vacuuming, shredding paper or knitting), or reciting a word that represents how you wish you felt (such as "calm") is a quick way to achieve a Zen-like state. Studies show the effects -- lower blood pressure and slower heart rate and breathing, and decreased muscle tension -- are the result of the relaxation response, says Herbert Benson, M.D., associate professor of medicine at Harvard University and Shape advisory board member. The crucial elements are to focus on a word, your breathing or a movement and to bring your attention back to your task if your mind wanders or negative thoughts intrude. Or look to your religion for a mantra: A recent study published in the Journal of Advanced Nursing found that repeating phrases with spiritual meanings helped participants cope with a range of problems from anxiety to insomnia.
In the bathroom: Wash your hands. When you're under pressure, you're more susceptible to cold viruses and other germs because your immune system is suppressed. Hand washing is your best defense. Lather up with soap and warm water for 10 to 20 seconds, or the time it takes to sing "Happy Birthday."
In your car: Turn on some tunes. According to a recent study published in the British journal Heart, slow or meditative music (such as Beethoven's Symphony No. 9) is a proven stress buster, so set your dial to a soothing station during your commute. And, if you're stuck in a traffic jam, sneak in this quick exercise from Pelletier: Grab your steering wheel and clench the muscles in your fingers, arms, shoulders and back. Do this until your muscles begin to tremble (about 4 to 5 seconds), then release. "You'll produce a wave of relief in your upper neck and arms all the way down to your fingers," Pelletier says. Just make sure your foot's on the brake when you let go of the wheel!
