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© St. Petersburg Times, published December 25, 2001
What better way to end one year and begin a promising new one than to resolve old conflicts and to replace negative habits with positive routines?
Reducing stress levels and cultivating feelings of inner peace probably rank high on everybody's priority list. You probably won't be able to change your old habits overnight, but you can make positive inroads by identifying thoughts and actions that "bring you down."
You can't begin to change until you first recognize what you want to change. Remember, the way we think and feel can affect our emotional health. Psychological stress also has physical effects.
Here are some of the major physiological components of our bodies and the negative effects that long-term chronic stress has upon them:
Increased vulnerability to infection and viral illnesses.
Increased sensitivity to allergies.
Tension headaches, neck and shoulder aches and pains, and muscle and joint discomfort, often including back pain.
Nausea and stomach disorders.
High blood pressure and heart attacks.
Loss of short-term memory.
Anxieties and stress levels have soared since the horrific events of Sept. 11. A poll taken immediately after the attacks showed that seven of 10 Americans were depressed.
How can we indulge in self-care to help us deal with such turbulent times? Part of getting back on track requires resuming good health routines such as regular exercise and nutritious eating. An effective game plan will help control feelings of stress and make inner peace a reality.
"Exercise is a great release from many contemporary psychoses and neuroses, and one of the modes people are using to deal with a national trauma. It's a healthy way of expending a great deal of pent-up energy," says Doug McKeag, director of the Indiana University Center for Sports Medicine in Bloomington, Ind.
Regular exercise can reduce stress reactions and speed recovery from stress. It can lower feelings of frustration, anger, irritability, anxiety and muscle tension. In many cases, the benefits from exercise are equal to that of medication; however, persons who are fighting prolonged severe anxieties and depression should consult their physicians.
Those who already are physically fit seem to handle stress and avoid negative health effects better than those who are inactive. To effectively exercise for stress management, the duration of exercise should be a minimum of 20 minutes, three to five days a week; ideally, exercise daily. An intensity above 70 percent of the maximum heart rate is recommended.
Of course, if you have never exercised, you have to gradually build up to the desired levels. The type of exercise you choose to do is a personal choice; however, aerobic activity such as walking, jogging, bicycling, swimming, treadmill and stair-stepping are recommended.
Spirituality also helps manage stress. To calm your mind, practice some type of meditation or prayer every day. Whatever spiritual path you take, the key is to ask for guidance and believe that you will receive it.
Reach out to Mother Nature. Whether it be the woods, the beach or a park, get outside and appreciate the elements. Take time to notice the birds, the trees, the flowers, cloud patterns, even the breeze or a light rain on your face. Appreciate the weather, regardless of what it is; nature has restorative powers.
Slow down. Try driving within the speed limit and avoid rushing to deadlines. If you are a fast eater, begin eating more slowly, without distractions such as television.
Get a pet. Research shows that people having pets feel less stressed out. Even watching tropical fish in a small aquarium has been shown to reduce blood pressure.
Be assertive. Being too passive has the implication of being weak and leads to bottled-up feelings of anger and frustration as a result of not communicating your honest feelings. Being aggressive gives the impression of superiority. Being assertive gives you the feeling of being in control when you express yourself. You are not trying to change anyone's views; you are stating your personal, honest opinion and feeling good about it.
Commit to happiness. Happiness is a choice; create the life you want. Accept responsibility for your thoughts and actions, and don't put the blame on others for your unhappiness. Choose to be optimistic; studies show that doing so can improve your immune system. Focus on what you have, not what you do not; think of the things you treasure in life -- family, friends, enjoyable activities and hobbies.
Manage your time. Don't clutter your life; learn to say no without allowing yourself to feel guilty about it. Have a calendar handy to keep you on track for important dates and activities. Don't fill your calendar so that you don't have any free time just for you.
Laugh. Lighten up and laugh; laughter lowers stress and revs up your immune system. Look for opportunities to open up and have fun; develop a sense of humor.
Mini relaxation exercises. When something begins to annoy you, try inhaling to the count of three, breathing in through your nose. Picture your breath traveling from the soles of your feet, traveling upward through your body; exhale slowly through your mouth and imagine your breath leaving your body and exiting through the soles of your feet.
Classical music. When we listen to music we are totally "in the moment." Raymond Behr, director of coronary care medicine at St. Agnes Hospital in Baltimore, says that a half-hour of classical music produces the same effect as 10 milligrams of Valium.
Help someone. Even a kind act as simple as helping someone you do not know find something in a grocery store or serving food to the homeless will help you out of a blue mood. When you reach out to help others, you have to feel good about it.
Act happy. Even if you are feeling "a little down," act as if you are in a good mood. Be willing to smile and laugh; you may soon find you are not faking it.
Shut off the TV. Allow yourself some down time; shut off the television and read a good book.
Stop negative thoughts. Be aware of the messages you give to yourself. When you begin to think everything is terrible and that your life is all messed up, stop the thought, replacing it with a positive image.
Set priorities. If you begin to feel stressed out because you have so many responsibilities, make a list of all the projects you have to do, then rank them in order of importance; focus only on the priorities.
Stretching. Because stretching will reduce muscle tension, it is a good stress reducer. Yoga, Pilates and tai chi are excellent forms of stretching. The American College of Sports Medicine recommends 30 minutes a week of stretching. Ideally, try to stretch for 5 to 10 minutes most days of the week, more if you wish. Do a 5-minute warmup before stretch: Walk, march, just move around. Hold each stretch for 10 or more seconds with no bouncing.
Back stretch -- Lying on your back, bring your knees to your chest, clasping your hands under the knees.
Back of shoulder stretch -- Standing with legs approximately shoulder distance apart, bring one arm across your chest. Holding the arm with the opposite hand, gently guide the stretched arm across your chest, keeping your hips forward.
Calf stretch -- Stand with hands on hips or on a support. Place one leg straight out behind you with heel on the floor, toes pointing forward. Bend into the front knee; do not let the knee go beyond the toes. I try to keep the knee over the ankle. Do not arch your back or let your head droop down.
Hamstring (back of thigh) stretch -- Sitting up straight (more of a stretch when your back is straight), bend one leg so the foot is on the floor. Straighten the other leg as much as possible and flex the foot; toes will be pointing upward.
Front of thigh stretch (quadriceps) -- Standing, using a wall or chair for support, bend your knee and bring one foot up behind you, holding it with the same side hand. Relax the standing knee slightly and gently try to bring your foot toward your buttocks; knee will be pointed straight down to the floor. Try to stand tall.
Inner thigh stretch (adductors) -- Sitting as straight as you can, on your "sit bones," bend the knees and bring the soles of your feet together; knees will drop open. Don't pull your feet in too close; that could be hard on your knees. Relax your shoulders and place your elbows or hands on your inner thighs. As you become more flexible, you may try to slowly lean your chest forward.
Have a healthy and happy new year.
- Sally Anderson is happy to hear from readers but cannot respond to individual queries. Write to her in care of Seniority, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731. Her e-mail address is slafit@tampabay.rr.com.