breaking the stress cycle

STRESS IS MAKING us sick. Common medical problems that are affected by stress include heart disease, Alzheimer’s disease, diabetes, depression, headaches, gastrointestinal problems and asthma. “Stress doesn’t only make us feel awful emotionally,” says Dr. Jay Winner, founder and director of the Stress Reduction Program for the Sansum Clinic in Santa Barbara, California. “It can also exacerbate just about any health condition you can think of.”

Stress actually increases the rate at which our cells grow old, making us more prone to age-related diseases such as heart disease and diabetes. In fact, a study published in the Proceedings of the National Academy of Sciences of the United States of America (2004) showed that telomeres—part of the chromosome that protects genetic data—in the cells of chronically stressed women had the equivalent of an additional decade of aging.

Breaking the stress cycle

Often we don’t deal with stress until it’s overwhelming. But if you learn strategies to identify and handle stress right away, you’ll feel better faster and improve your health. “By learning to recognize the thoughts and feelings of stress early,” says Winner, “you can break the stress cycle before it starts.” The following practices can help.

Accept the way things are. Mindfulness means focusing on the present moment in a nonjudgmental way. Instead of complaining and wishing this moment were different, pay attention to your breath going in and out, and experience the now. “Thoughts will come and go, but you don’t need to resist or believe them,” says Winner. “Most thoughts are just opinions.”

Assume the superhero stance. Researchers at the Harvard Business School found that the levels of the stress hormone cortisol fell sharply when students adopted a Wonder Woman—arms akimbo—“power pose” for just two minutes. Participants indicated that they also felt more confident. “The power pose changed body chemistry in measurable ways,” says Christine Carter, author of The Sweet Spot: How to Find Your Groove at Home and Work (Ballantine Books, 2015).

Look up. “When your mind is feeling cluttered, overwhelmed or exhausted, head outside for some fresh air,” says Larissa Hall Carlson, the dean of the Kripalu School of Ayurveda at the Kripalu Center for Yoga & Health in Stockbridge, Massachusetts. “Just a few minutes of sky gazing can provide the mind with the space it needs to refresh and reset.” Find a comfortable place to sit or lie down for a few minutes, and look up.

Massage your ears. “It stimulates the same stress-reducing energy points used in acupuncture,” says Carlson. Just close your eyes and take a few deep breaths. Now firmly rub, tug and massage your ears for one to three minutes, and relax your jaw and shoulders.

Practice gratitude. “It helps you cultivate a positive attitude and puts the brakes on the fight-or-flight response,” says Carter. Count the things that you feel grateful for, write them down in a journal or on your calendar, or visit happier.com and download the app.

Set limits on technology. With the advent of the smartphone, we can stay busy, and stressed, all the time. “Research shows that people who checked their email 15 or more times a day and reduced it to three or five found that their overall tension and stress levels went down dramatically,” says Carter, a Costco member.

Take a break. “We see busyness as a sign of productivity and rest as a sign of laziness,” says Carter. “But downtime actually eases the sense of being overwhelmed. It also gives the brain time to make connections that provide insights, encourage creativity and help you find solutions.” Ultimately, helping you to work more easily with less stress.

Walk it off. Feeling frazzled? “Step outside and take a refreshing walk,” says Carlson. “Research shows that walking can reduce the risk of coronary heart disease, and it supports bone health, improves cognitive function and enhances mental well-being.”

-- The Costco Connection, June 2015