A to Z of De-stressing

Vanessa Gisquet
http://www.forbes.com/2005/02/24/cx_vg_0224feat.html?partner=lifestyle_newsletter

Americans spend billions of dollars each year coping
with stress. From guzzling martinis or popping pills
to paying burly masseurs to pummel us, much of our
lives--and dollars--are devoted to unwinding,
loosening up or just decompressing for a while.

Of course, over time alleviating stress is about more
than just finding a way to deal with a bad day.
Considering the impact it has on our body, stress
could be one of our biggest health problems, if not
the biggest. Research shows that chronic stress
contributes to a slew of medical conditions, including
high blood pressure, heart attacks, insomnia and
gastrointestinal problems, as well as a host of
anxiety disorders and emotional "issues."

The reason is that a stressful situation, such as a
heated argument, an investigation by the Securities
and Exchange Commission or meeting your teenage
daughter's new tatooed boyfriend, triggers the body to
release over seventeen different hormones--nature's
way of making us alert and ready for action. The pulse
quickens, blood pressure rises, blood vessels
constrict and digestion even stops. Our
fight-or-flight instinct may have been helpful in the
days of cavemen, when it was not uncommon to
encounter, say, a saber-toothed tiger; but in a
traffic jam, our impulse to flee is hardly helpful.
Most stressful situations these days require
restraint, as opposed to physical action.

Still, our bodies are negatively affected by our
physical response to stress. The hormones that are
released during a stressful situation take about 30
minutes to 60 minutes to clear from your system, so if
you become stressed again within that time, your body
is on alert continuously. "This constant activation of
stress chemicals is like pouring Drano into your
system," says Dr. Frederic Luskin, a Stanford
psychologist and author of the recently published
book, Stress Free For Good. "It's going to wear away
the part of you that is weakest."

A study led by Johns Hopkins University School of
Medicine in 2002 found that men who were classified as
having the highest level of anger in response to
stress were more than three times likely to develop
premature heart disease when compared to men who
reported lower anger responses, and they were over six
times more likely to have a heart attack by age 55.
One possible explanation for these dramatic findings
is high blood pressure, a condition that commonly
develops in highly stressed individuals. Studies show
that people with uncontrolled high blood pressure are
three times more likely to get coronary artery disease
and seven times more likely to have a stroke.

Stress is not only costly to our well-being, but also
to the bottom line. According to the American
Institute of Stress, a Yonkers, N.Y.-based nonprofit
clearinghouse for stress related research, stress
costs U.S. industry approximately $300 billion a year
in absenteeism, employee turnover and health costs.

Similarly, the Health Enhancement Research
Organization, a nonprofit coalition of employers and
health care providers based in Birmingham, Ala., found
that medical claims filed by employees who were deemed
highly stressed cost nearly 50% more than less
stressed employees.

Corporate stress management seminars and five-minute
chair massages aside, we all have ways of dealing with
our day-to-day pressures. Take your co-workers: There
are those who light up a cigarette on their way out
the door and run off to meet friends for drinks, while
others head straight to their yoga class. Watching
television is probably one of the most popular ways to
de-stress (so long as it's not the news). Some swear
by herbal supplements such as St. John's wort, which
is purported to calm rattled nerves by boosting
serotonin levels. Booze and tobacco are widely used as
stress relievers, even if they do not exactly qualify
as "healthy."

Of course, one of the most stressful things we do is
de-stressing the wrong way. Martinis may not be to
everyone's taste nor, for that matter, is marathon
running. What matters is finding the technique that
works best for you. Our A to Z of de-stressing is not
a self-help guide, but rather an overview of the ways
in which people may relieve stress.

Acupuncture
According to the principles of traditional Chinese
medicine, there are 14 main channels in the body
through which energy flows. Along these channels,
there are over 400 "acupoints," some of which are
associated with specific organs. Practiced for over
2,500 years in China, where it originated, acupuncture
involves inserting tiny, flexible needles into various
acupoints in order to improve energy flow. Acupuncture
is most commonly used in the U.S. for relief of
chronic pain, arthritis and migraines--health problems
that adversely affect our stress levels.

Booze
Alcohol's stress-relieving qualities are a source of
contention among the medical community. Few want to
actually endorse the use of alcohol (especially to
relieve stress) because of its potentially damaging
consequences. Red wine is generally accepted as having
powerful health benefits, but even wine is not right
for everyone. Debate aside, alcohol is undeniably used
by a large majority of people as a way to de-stress.
It relaxes muscles and the brain cells that control
inhibitions, making us feel, well, more relaxed--if
not wittier and better-looking.

Chamomile Tea
This plant's de-stressing properties come from its
daisy-like flowers, which contain special oils and
other therapeutic substances that are said to act on
the same parts of the brain and nervous system as
anti-anxiety drugs. Chamomile is most often consumed
in the form of tea, but extracts of the medicinal herb
are also packaged as supplements.

Drugs
The use of antidepressants and anti-anxiety pills has
increased significantly over the past ten years. Most
of the prescription drugs in this category, like
Prozac and Paxil, work by altering the brain chemicals
that control our moods. Despite the fact that they are
not legal, other drugs, especially marijuana, are used
for their mind-numbing qualities. Herbal supplements
like melatonin and St. John's wort are also said to
act as relaxants.

Eating
How many of us eat when we feel anxious? Judging by
the obesity epidemic, too many, it seems. Yet, despite
America's tendency to overeat (which puts a
significant amount of stress on the body), it is
impossible to deny the stress-relieving aspects that
surround the act of eating. It is very common to crave
specific foods when you feel stressed, upset or
lonely, and eating those foods provides some level of
comfort or relief. Certain foods, like chocolate,
actually make us feel happier by releasing serotonin,
the mood-controlling brain chemical, and by triggering
the release of endorphins, which create a natural
high.

Friends
Without friends our already stress-filled lives would
be even more stressful. Friends are often the
foundation of our support systems, and as such, they
help us deal with life's stresses and bounce back from
adversity. Of course, friends also keep us having fun.

God
The belief that there is a power greater and wiser
than ourselves provides direction and comfort to many
people. Like meditation, prayer has been found to
provide a sense of calm that contributes to overall
mental and physical well-being.

Hobbies
We do not tend to think of hobbies as stress-relieving
techniques, but for many, doing something we love is
just as relaxing as a massage or yoga class. Whether
collecting coins, playing the oboe, tinkering in the
garage or skiing, hobbies take attention away from
aspects of our lives that are stressful. Best of all,
they're fun.

iPods
Numerous studies have shown that music can be used to
reduce anxiety and promote muscle relaxation. It works
by increasing the release of endorphins, the body's
"happy" hormones. It has also been shown to reduce
levels of cortisol, a hormone that becomes elevated
under stress. There are even "music therapists,"
though you probably get the same benefit out of a
session with one of those than you do from hopping on
the train in the morning and listening to your
favorite playlist.

Jacuzzi
Let your troubles bubble away. Hot water soothes
tired, stiff muscles, and Jacuzzi jets provide a
quasi-massage.

Kick Back
You get to the office early, have a lunch meeting,
have to take clients out for dinner, then to drinks,
and before you know it the day is over. One of the
worst parts of a busy day is that there is virtually
no time to kick back and relax, except for when you
are asleep. The mere ability to sit and do nothing is
taken for granted--and sorely missed when you feel
overworked.

Laughter
Laughter may not be the best medicine, but it's
certainly beneficial to our health--and to our sanity.
Research shows that laughter stimulates the movement
of blood to the heart and lungs, which boosts energy.
Laughter also is believed to increase antibodies that
help fight sickness and release stress-fighting
hormones. Sometimes a good joke is all we need to
shake off a bad mood.

Massage
When muscles are overworked, lactic acid, a by-product
of the body, can accumulate, causing tension and
soreness. Massage helps flush out toxins and improves
blood and lymph circulation, as it brings oxygen to
the affected soft tissues. Massage has also been shown
to reduce the stress hormone cortisol and increase the
body's production of endorphins.

Nap
Fatigue makes us less productive and more
irritable--not a good combination on the stress front.
For the majority of Americans who don't fulfill their
seven-hour to eight-hour sleep quota, a 15 minute to
20 minute power nap boosts alertness and makes the
mid-afternoon slump much more tolerable.

Organize
Everyone knows someone who, upon reaching their
boiling point in the office, has to organize their
desk in order to feel sane. Somehow, dealing with the
piles of files and papers covering their desk makes
them feel more in control and less stressed as a
result.

Painting
Adults tend to forget the therapeutic value of play.
Painting, like other art forms, encourages creativity
and stimulates our imagination. If you do not have the
energy to actually get out the brushes, the act of
looking at paintings can also be quite relaxing. To
beat the crowds (which can certainly spoil a museum's
soothing atmosphere) take a midday outing instead of
going out for lunch one afternoon.

Quiet Time
Do nothing, sleep, look through old letters or
photographs, or watch a movie that nobody else wants
to see. The de-stressing aspects of "quiet
time"--mostly reserved for children-- are overlooked
by many adults.

Read
Escaping into the reality of another world, if only
for one half hour, is part of the reason why so many
people find reading novels to be so relaxing. As we
become wrapped up in the story's setting, we are,
amazingly, able to stop thinking about our to-do list.

Sex
It is widely known that endorphins are released during
orgasm. Endorphins have a similar chemical structure
to morphine, so it's no wonder we feel so relaxed
afterwards.

Tobacco
For the millions of Americans who smoke cigarettes,
tobacco is definitely perceived as a stress-reliever.
Short-term, this justification for smoking may work,
but the health risks associated with the habit put a
damper on the enthusiasm for cigarettes'
tension-soothing potential.

Utopia
You may not realize it, but daydreaming is often the
mind's way of taking attention away from a stressful
reality. We all are guilty of gazing at the computer,
trying to look busy, when really we are thinking of
the date we have planned or an upcoming weekend trip
that we're looking forward to. If only for a few
seconds, daydreaming provides us with sense of
distance from our stress.

Vacation
There are few things as de-stressing as a break from
our day-to-day reality. Vacations not only provide
these much needed breaks, but also the opportunity to
re-connect with our loved ones or friends. Relaxing on
the beach, exploring a new city, sleeping late,
lounging in your hotel room and ordering room service
are just a few of the de-stressing aspects of a trip.
The best, though, is letting the day unfold,
completely unscheduled.

Watch Television
Close to 100% of Americans own a color television.
Watching the tube is mind-numbing, at least in the
sense that you are distracted from your own stresses.
You may be focused on someone else's stress though:
The evening news is hardly de-stressing.

eXercise
Routine exercise helps lower high blood pressure, a
condition commonly associated with stress. The
post-exercise sense of euphoria--known as "runner's
high"--occurs because prolonged exercise triggers the
release of anti-stress hormones like endorphins. Yoga
is a popular stress-reliever, due mostly to its focus
on deep, controlled breathing. The postures--forward
and backward bends, twists, balancing and
standing--also encourage relaxation by increasing
circulation.

Yachting
For many, the ocean offers a sense of calm that is
hard to find in any other setting. Whether racing
competitively or just cruising the Caribbean, there
are few more soothing activities than simply messing
about in boats.

Zen
Meditation is a mind-body technique that is supposed
to induce mental and physical tranquility, so long as
you are not distracted by your screaming children in
the room next door. In transcendental meditation you
repeat a mantra, a technique that is meant to help you
focus on simply being and not thinking. Breath
meditation is similar, but instead of repeating a
mantra, you focus intently on each inhale and exhale.
Meditation is said to improve circulation, lower
levels of lactic acid, which causes muscle soreness
and lower the heart rate, placing less demand on the body.