Fresh ways to decompress: Stress busters that really work

[Guest guest]

I found the following article very interesting:

Ralph Giarnella MD

Southington, CT

Fresh ways to decompress: Stress busters that really

work

POSTED: 10:17 a.m. EST, February 9, 2007

By Jane Meredith

Health.com

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I have close, meaningful relationships with espresso

brownies, cold beer, and reruns of " The West Wing. "

Until recently, it hadn't occurred to me that these

paramours are, in fact, three of the major players in

my stress-management strategy. Hey, I wasn't even

aware I had a stress-management strategy.

And this, according to the American Psychological

Association, is exactly the problem. " We do things to

manage stress all the time, " says Russ Newman, Ph.D.,

an APA executive director for professional practice.

He's not talking about those folks who eat fruits and

veggies, exercise regularly, and log eight hours of

sleep nightly. No. He's talking about the 45 percent

of Americans who, according to an APA survey, deal

with stress by retiring to the couch with a glass of

wine, a sack of chips, and a pack of ciggies.

Newman would like us to snap out of it. Stress is

leaving us exhausted, tearful, and nervous. It also

makes us more likely to struggle with high blood

pressure, depression, anxiety, and overeating.

So what to do? Here's a slew of strategies that'll

help you get your stress in check without doing you

in.

Old stress buster: After a harried day at work, you

come home and start in on the French bread until you

are in a carb-induced coma. " People tend to go after

carbohydrate-rich food because it kicks up the

neurotransmitter serotonin, which has a relaxing

effect on the body, " says Dorfman, R.D., a

spokeswoman for the American Dietetic Association and

author of " The Anti-Stress Diet. "

New solutions: Instead of stuffing yourself with that

loaf of bread, take a hot bath or shower to relax your

muscles and mind. Or lie down and breathe quietly. If

you do decide to eat, make that decision consciously.

Ask yourself: What are the consequences? The benefits?

After answering these questions, " eight out of 10

times you'll skip the Oreos, " says University of

Alabama psychology professor Beverly Thorn, Ph.D.

(Beat workplace stress )

Old stress buster: After a fight with your spouse, you

turn on the tube and zone out. That relaxes you, all

right. " It puts you in a stupor, " says Kesten,

executive director of the Center for Screen-Time

Awareness, a Washington, D.C., non-profit. That TV

trance is caused in part by your falling metabolism,

Kesten says, citing studies that find watching

television lowers your metabolism more than sleeping

does.

New solutions: To release the emotional stress of a

fight, talk to a friend, write in a journal, take a

brisk walk, or get some other kind of exercise. If a

mental vacation is what you're after, pick up a book

to escape. Once you've regrouped, then talk to your

mate. (Two-minute stress busters. )

Old stress buster: You freak out over your shrinking

bank balance and (since you're already in debt) decide

to go shopping. Compulsive shopping regulates your

mood, says A. , Ph.D., a

consumer-spending researcher at Baylor University. And

when you're focused on shopping, you're avoiding

feelings of low self-worth or inadequacy.

New solutions: If you're shopping to make yourself

feel better, avoid situations that require you to make

buying decisions. Get a different rush: Take a hike,

ride your bike, or go for a run to get the adrenaline

flowing. A mental-health pro can help you deal with

your behavior, too. And a credit counselor or

financial adviser can help you get control of your

funds. (Two-minute stress buster. )

Old stress buster: Since you've started caring for

your elderly mom, you find yourself reaching for the

menthols. " Nicotine briefly releases feel-good

chemicals in the brain, including beta endorphins and

dopamine, " says J. Glynn, Ph.D., director of

cancer science and trends for the American Cancer

Society.

New solutions: Taking a brisk walk or running for at

least 20 minutes can also trigger the release of those

feel-good endorphins. And immersing yourself in

meditation, prayer, yoga, deep breathing, and even

reading can keep you calm. Instead of trying to puff

away your feelings, talk to a friend or a counselor.