Your Health |
Links to:
|
 Taming the Stress Beast
-from the Transitions & Triumphs newsletter, Summer 2001
Deadlines, mounting bills, problems with children, difficulties at school or work – just to name a few stress-causing factors that we encounter every day. Let's face it, stress can wreak havoc on our lives, disrupting emotions, relationships, sleeping and eating habits, concentration, and productivity. It also makes us more vulnerable to illnesses by suppressing and depleting our immune systems. While we can't get rid of stress forever, or take a vacation to paradise every time stress strikes, we can take control and manage stress in our daily lives.
Quick Tricks for Taming Stress
- Breathe Deeply
Breathe in through your nose to the count of four, hold your breath for four counts, and blow out slowly through your mouth. Repeat several times (do it slowly so you don't get light-headed). Do this while standing in line at the grocery store, sitting at your desk or waiting in traffic.
- Count to Ten
If a situation gets so bad that you're ready to scream, count to ten slowly before you open your mouth. Give yourself time to think about the best way to react and then do so, calmly.
- Talk to Yourself
As you slowly breathe in, say to yourself, "I am." As you breathe out, say slowly to yourself "calm." Repeat this until your mind is clear, and you can focus on your breathing.
- Stop Stressful Thoughts
If a negative thought is nagging you to no end, try this thought stopper. Isolate the stressful thought. Close your eyes and focus on it briefly. Count to three and shout "stop!" or imagine the word "stop" in bold letters crashing down on the thought. If work problems dominate your thoughts at home, substitute an "off duty" sign in this exercise.
- Write It Out
If you're overloaded with worries, sit down and spend 20 minutes writing down your concerns and potential solutions to the problems.
- Take A Break
Change your scenery by doing something simple. A quick walk outdoors or even down the hall can help you get a fresh perspective on your problem.
- Get Moving
Physical activity helps you let off steam and re-energizes your body. Any activity will do – walking, jumping rope, playing with your kids or even gardening. Exercise also boosts your immune system, builds muscle and makes you more prepared to cope with stressful situations.
(Sources: National Heart, Lung, and Blood Institute and the AARP) |
Recognizing and Treating Depression
-from the Transitions & Triumphs newsletter, Summer 2000
More than twice as many women as men experience severe depression that can last for several months or longer, if not treated. Symptoms may include sleeplessness, inability to concentrate and wanting to stay in bed all the time. Women are also more likely than men to have mild depression lasting several hours or days. Signs of mild depression include feeling overwhelmed, unsuccessful, discouraged, guilty or angry.
Causes
Depression can be caused by a number of factors including our biological make-up, and our personal experiences and circumstances. The important thing to remember is that depression is an illness - experiencing bouts of depression does not make you a bad person. In fact, experts say depression can run in families, stem from hormonal changes, or a person's brain chemistry. Traumatic life experiences, stress, difficult relationships and losses can all contribute to depression as well.
Treatment
Depression can weaken the immune system, making us more vulnerable to other illnesses, so it is very important to treat the symptoms of depression for a healthy life. Mild depression can often be treated with a few easy steps. Experts suggest the following:
- Exercise can help relieve depression by reducing stress and increasing the amount of "feel-good" substances in the brain. Experts recommend exercising for about 20 minutes three days a week.
- Write down your feelings on paper. Some experts suggest that writing down your feelings provides a focus and may help reroute your energies to help you determine patterns and the possible cause of the depression.
- Talk to your friends. Beware of isolating yourself because this will simply contribute to your depression. Seek out and confide in supportive friends.
 When to See a Doctor
You may need to consult a physician if you have five or more of the following symptoms for more than two weeks.
- Prolonged sad, anxious or empty feelings
- Loss of interest in activities
- Feelings of hopelessness, guilt and worthlessness
- Inability to sleep or oversleeping
- Loss of appetite or overeating
- Fatigue or restlessness
- Irritability
- Inability to concentrate
- Persistent headaches, digestive trouble or chronic pain that will not respond to treatment
Even if you have not had any of the above symptoms, if you have thought of suicide, experts recommend you seek help. Also, if depression interferes with your work or relationships, or if you are alternately depressed and energized, you should seek help. Some health plans will pay for visits to psychiatrists or counselors. | |
|
|