WebMD Feature from "Redbook" Magazine
By Tara Rummell Berson
Five ways to boost your emotional intelligence.
Who hasn't picked a fight with her guy for some random reason? Or unintentionally embarrassed or humiliated a good friend? Everyone's emotions go haywire from time to time, and lead us to behave in undesirable ways. But you can actually train your brain to keep your emotions from getting the best of you. Read on for tips on raising your emotional intelligence quotient (EQ) — the measure of your ability to identify, assess, and manage your own emotions as well as others' — so you can better understand and care for yourself and enjoy happier, healthier relationships.
"See" your feelings in full color.
Take a moment each day to imagine that you're a blank wall waiting to be painted, suggests Joshua Freedman, of Six Seconds (6seconds.org), an emotional-intelligence Website. "Let your imagination run wild as you assign colors to your feelings and paint your wall," he says. Orange could signify frustration, for example: You might find that streaks of orange appear on your canvas when you interact with a certain coworker, indicating that it's your relationship with that person — not your job itself — that's causing you workday angst. "Monitoring your mural will help you sense your emotions more clearly," says Freedman. And once you know your patterns, you can brainstorm and implement solutions for dealing with people and situations in a healthy, positive way.
Cultivate your curiosity.
We frequently ask questions out of habit without really caring about the answer (for example, asking someone, "How's it going?" as you speed by her in the hallway). "Try honing your empathic skills by asking a question you want to know the answer to," Freedman suggests. It could be as simple as, "How is it going with that new babysitter?" When you ask, look the other person in the eyes and wait for her answer. She'll see that you're truly interested, so she'll answer thoughtfully — and likely ask how you're doing. Creating these moments for emotional understanding has its perks, Freedman adds: Your blood pressure drops when you're fully attentive to what someone else is saying — plus, you'll develop more satisfying relationships.
Pinpoint the situations that shake you up.
Do you always flip out when your kids start whining in the grocery store, or when your mom offers unsolicited advice? "When something repeatedly bothers you, take time to reflect on why, and on how you reacted — then work on concrete ways to stay calm," says psychologist Maurice Jesse Elias, Ph.D., coauthor of Educating People to Be Emotionally Intelligent. For example, if you notice that your voice goes up when your temper flares, try controlling your tone. "Through deep breathing, make your tone drop from a 5 (on a scale of 1 to 5), which is 'out of control,' to a 4, which is 'upset,' and then work your way down to a 1, which is 'under control,'" says Elias. With practice, you'll be better able to catch yourself before you spin into a more negative place.
Play the "silent movie" game.
Whether you're at lunch or the airport, watch people and see if you can guess what they're feeling, suggests Freedman. Are their expressions glowering or glowing? Are they leaning in or back? Practicing being observant will make you naturally more so — and will increase your understanding of others' feelings.
Practice the what-if scenario.
Think of a frustrating event from your day and imagine two possible outcomes, says Freedman. For example, suppose your guy forgot to put his coffee cup in the dishwasher — a habit that grates on your last nerve. In the first scenario, you berate him for being a slob. In the second, you suggest that you'd appreciate it if he picked up after himself. Which is more likely to get a positive response? "Considering how consequences play out will help you make smarter emotional choices," says Freedman, "choices that facilitate outcomes you'll be happy with later."
Originally published on January 10, 2008
Sourced by TheSAMIGroup.com
http://www.webmd.com/balance/features/smart-about-your-feelings
Thursday, April 24, 2008
Wednesday, April 23, 2008
Kundalini Yoga - Awakening the Kundalini Energy
Written by: ljpasion
Kundalini Yoga Kundalini Yoga is a style of Yoga that concentrates on the awakening of the energy that is found at the base of our spine. For that reason, Kundalini Yoga is said to be the most powerful form of Yoga known today. This energy is said to take the form of a coiled snake, hence the name "kundalini", which is Sanskrit for "coiled up". The goal of Kundalini Yoga is to awaken this "snake" and send it moving up your spine all the way to your brain, which is believed to result in a sublime state of ecstasy and awareness.
Kundalini Yoga was introduced to the West by Yogi Bhajan in 1969. The practice of Kundalini Yoga includes Yoga Poses and Meditation, but focuses more on Chanting or Mantra and Pranayama.
Once the Kundalini (the energy in the form of a snake) is awakened, it passes through the different Chakras, or centers of consciousness, that are thought to reside in the human body. There are a total of seven chakras, each providing a certain power or experience when stimulated. For more information, read our section on the Seven Chakras.
To understand the movement of Kundalini better, you must have adequate knowledge of the Nervous System, particularly the spinal cord. This is because the Seven Chakras are believed to be found in this area of the body.
So how can the Kundalini in your body be awakened? This can be done through:
* the practice of Asanas, Pranayama, and Mantras
* concentration and training of the mind
* the practice of Hatha Yoga, Bhakta Yoga, and Jnana Yoga
* selflessness and intellectual inquiry
* the help of a guru
Of the above mentioned methods, the last one is said to be the most important. Trying to awaken your Kundalini by force and without the aid of a guru can be dangerous. This can result in some symptoms such as:
* mental confusion
* headache or the feeling of something heavy in your head
* psychosis
* intense mood swings
* epilepsy or other involuntary body movements
* stress
* depression
* irregular breathing
* immoral behavior
Therefore, the Kundalini must never be awakened by force. Like a real snake, it can and will strike you if you provoke it. And like a professional snake handler, the guru will guide you on how to tame this snake and deal with it properly.
Actually, awakening your Kundalini should not take a lot of effort. The only things you need are patience, perseverance, and devotion to your practice. Once it is awakened, you will feel various pleasurable and less pleasurable experiences. The pleasant ones may be tickling sensations along the Spinal Cord, bursts of joy, and even transcendental visions. The less enjoyable kind may come in the form of trembling, waves of heat, pains in the areas of the different Chakras, tingling sensations and nervousness. Some yogis say that an awakened Kundalini is the beginning of the path leading to Enlightenment.
Perhaps it is because of the things mentioned here that Kundalini Yoga has come to be called the most powerful Yoga ever known. Some even call it as the mother of all Styles of Yoga. Its effects can be very powerful and beneficial, but can also be vicious if not handled correctly.
Sourced by TheSAMIGroup.com
http://www.abc-of-yoga.com/styles-of-yoga/kundalini-yoga.asp
Kundalini Yoga Kundalini Yoga is a style of Yoga that concentrates on the awakening of the energy that is found at the base of our spine. For that reason, Kundalini Yoga is said to be the most powerful form of Yoga known today. This energy is said to take the form of a coiled snake, hence the name "kundalini", which is Sanskrit for "coiled up". The goal of Kundalini Yoga is to awaken this "snake" and send it moving up your spine all the way to your brain, which is believed to result in a sublime state of ecstasy and awareness.
Kundalini Yoga was introduced to the West by Yogi Bhajan in 1969. The practice of Kundalini Yoga includes Yoga Poses and Meditation, but focuses more on Chanting or Mantra and Pranayama.
Once the Kundalini (the energy in the form of a snake) is awakened, it passes through the different Chakras, or centers of consciousness, that are thought to reside in the human body. There are a total of seven chakras, each providing a certain power or experience when stimulated. For more information, read our section on the Seven Chakras.
To understand the movement of Kundalini better, you must have adequate knowledge of the Nervous System, particularly the spinal cord. This is because the Seven Chakras are believed to be found in this area of the body.
So how can the Kundalini in your body be awakened? This can be done through:
* the practice of Asanas, Pranayama, and Mantras
* concentration and training of the mind
* the practice of Hatha Yoga, Bhakta Yoga, and Jnana Yoga
* selflessness and intellectual inquiry
* the help of a guru
Of the above mentioned methods, the last one is said to be the most important. Trying to awaken your Kundalini by force and without the aid of a guru can be dangerous. This can result in some symptoms such as:
* mental confusion
* headache or the feeling of something heavy in your head
* psychosis
* intense mood swings
* epilepsy or other involuntary body movements
* stress
* depression
* irregular breathing
* immoral behavior
Therefore, the Kundalini must never be awakened by force. Like a real snake, it can and will strike you if you provoke it. And like a professional snake handler, the guru will guide you on how to tame this snake and deal with it properly.
Actually, awakening your Kundalini should not take a lot of effort. The only things you need are patience, perseverance, and devotion to your practice. Once it is awakened, you will feel various pleasurable and less pleasurable experiences. The pleasant ones may be tickling sensations along the Spinal Cord, bursts of joy, and even transcendental visions. The less enjoyable kind may come in the form of trembling, waves of heat, pains in the areas of the different Chakras, tingling sensations and nervousness. Some yogis say that an awakened Kundalini is the beginning of the path leading to Enlightenment.
Perhaps it is because of the things mentioned here that Kundalini Yoga has come to be called the most powerful Yoga ever known. Some even call it as the mother of all Styles of Yoga. Its effects can be very powerful and beneficial, but can also be vicious if not handled correctly.
Sourced by TheSAMIGroup.com
http://www.abc-of-yoga.com/styles-of-yoga/kundalini-yoga.asp
Tuesday, April 22, 2008
Biofeedback Trains Mind, Body to Make Changes
Migraines, ADHD, high blood pressure, epilepsy, and incontinence can all benefit from the technique of biofeedback.
By Jeanie L. Davis
WebMD Feature
Reviewed by Louise Chang, MD
Biofeedback: Sounds like science fiction? It's actually good medicine. Biofeedback is helping many gain control over common health problems like migraines, attention deficit hyperactivity disorder, epilepsy, diabetes, high blood pressure, and incontinence.
In fact, biofeedback is barely considered alternative medicine today, says Steven Baskin, PhD, director of the New England Institute for Behavioral Medicine in Stamford, Conn. Baskin is also president of the Association of Applied Psychophysiology and Biofeedback.
Biofeedback has won approval from a top watchdog group -- the American Health Care Policy Review board, Baskin says. The board conducted an exhaustive review of all reports on biofeedback as treatment for common and difficult-to-treat disorders like epilepsy and migraines.
"That group gave biofeedback a Grade A effectiveness rating, the highest level," Baskin tells WebMD.
What Exactly is Biofeedback?
Biofeedback is a self-training, mind-over-body technique developed in the 1940s. Doing biofeedback has a slightly science fiction feel to it. But it's entirely legitimate, and it works. For example, a migraine sufferer may be able to train her body not to have migraines or to lessen the headaches' severity. Amazing, but true. It's a method in which you consciously control a body function that normally is regulated automatically by the body like skin temperature, heart rate, or blood pressure.
Here's what happens: You wear sensors on your head and elsewhere to let you "hear" or "see" certain bodily functions like pulse, digestion, body temperature, and muscle tension. The squiggly lines and/or beeps on monitors reflect what's going on inside your body. It's similar to watching a heart monitor in action.
Then you learn to control those beeps and squiggles. After a few sessions, there's no need for sensors or monitors. "Your mind trains your biological system to learn the skills," Baskin says.
Biofeedback is not hard to learn, Baskin tells WebMD. People have learned to control blood pressure, brain activity, bowel and bladder problems, digestion, muscle tension, nausea, heart rate, even sweat glands. Among the uses today:
Migraines and other headaches:
Biofeedback has gained widespread acceptance as a treatment for migraines. By learning biofeedback, migraine sufferers can short-circuit migraines and other headaches, or at least reduce the pain, Baskin tells WebMD. The trick may be by increasing blood flow to the hands. That diverts the excess blood flow from the head, which may contribute to the headaches.
Tension headaches, caused by tightened head muscles, also quiet down when biofeedback is used to relax those muscles, he adds.
"In times of high stress, or when they have a feeling of a headache coming on, hand warming and relaxation will decrease the eventuality of having a headache -- or at least one that's not as severe," says Baskin.
Studies show that a combination of medication and biofeedback has greater effect than either treatment alone, he says. Also, recent data have shown that long-term relief for migraine sufferers is better with biofeedback. In that study, a group trained in biofeedback had much lower recurrences of migraines, fewer hospitalizations, and lower cost of treatment since they could cut back on medications.
ADHD:
Neurofeedback is a form of biofeedback that is being used to treat children with ADHD. "In the last five to 10 years, data is beginning to emerge showing this to be a very promising new treatment," Baskin tells WebMD. "I think it's going to gradually become the standard of care for ADD and ADHD. Training sessions are getting shorter, equipment is getting better, and combined with very good therapy, the data [on effectiveness] is looking very good."
One study found an improvement in impulsiveness, inattention and functioning in school after 40 neurofeedback sessions combined with teaching strategies.
"Biofeedback can not only help a child use brainwaves they don't usually employ, but it may also help increase blood flow to specific parts of the brain involved with ADHD," said Joel Lubar, PhD, a psychologist at the University of Tennessee, Knoxville, in a previous interview. Lubar developed the ADHD treatment in the 1970s.
"Used with behavior therapies that incorporate classroom and homework skills, neurofeedback can help these children become less dependent on stimulants like Ritalin," Lubar told WebMD.
Mental Illness:
Biofeedback is also being used to help treat depression, addiction, bipolar disorder, and schizophrenia.
Incontinence:
Medicare has recently approved biofeedback training for urinary and fecal incontinence treatment in elderly men and women. "Incontinence is the No. 1 reason why people are placed in long-term care facilities," Baskin tells WebMD. "Through biofeedback, elderly people can learn something similar to Kegel exercises -- contracting and controlling bladder and bowel muscles. The data on effectiveness is fairly spectacular. And they can learn it in a doctor's office. A lot of urology practices are doing it now."
Diabetes:
For people with diabetes, stress can wreak havoc with a variety of hormones that affect blood sugar control. Through biofeedback and relaxation exercises, it's possible to reduce this stress reaction, research shows.
Epilepsy:
Neurofeedback is helping epilepsy patients reduce the frequency of their seizures.
"In people with epilepsy, part of the brain has become unstable, and occasionally it triggers the rest of the brain into seizure," explained Siegfried Othmer, PhD, an Encino, Calif., physicist who trains biofeedback therapists, in a previous interview. Neurofeedback may help stabilize those circuits and reduce the occurrence of seizures.
Sourced by TheSAMIGroup.com
http://www.webmd.com/balance/features/biofeedback-for-epilepsy
By Jeanie L. Davis
WebMD Feature
Reviewed by Louise Chang, MD
Biofeedback: Sounds like science fiction? It's actually good medicine. Biofeedback is helping many gain control over common health problems like migraines, attention deficit hyperactivity disorder, epilepsy, diabetes, high blood pressure, and incontinence.
In fact, biofeedback is barely considered alternative medicine today, says Steven Baskin, PhD, director of the New England Institute for Behavioral Medicine in Stamford, Conn. Baskin is also president of the Association of Applied Psychophysiology and Biofeedback.
Biofeedback has won approval from a top watchdog group -- the American Health Care Policy Review board, Baskin says. The board conducted an exhaustive review of all reports on biofeedback as treatment for common and difficult-to-treat disorders like epilepsy and migraines.
"That group gave biofeedback a Grade A effectiveness rating, the highest level," Baskin tells WebMD.
What Exactly is Biofeedback?
Biofeedback is a self-training, mind-over-body technique developed in the 1940s. Doing biofeedback has a slightly science fiction feel to it. But it's entirely legitimate, and it works. For example, a migraine sufferer may be able to train her body not to have migraines or to lessen the headaches' severity. Amazing, but true. It's a method in which you consciously control a body function that normally is regulated automatically by the body like skin temperature, heart rate, or blood pressure.
Here's what happens: You wear sensors on your head and elsewhere to let you "hear" or "see" certain bodily functions like pulse, digestion, body temperature, and muscle tension. The squiggly lines and/or beeps on monitors reflect what's going on inside your body. It's similar to watching a heart monitor in action.
Then you learn to control those beeps and squiggles. After a few sessions, there's no need for sensors or monitors. "Your mind trains your biological system to learn the skills," Baskin says.
Biofeedback is not hard to learn, Baskin tells WebMD. People have learned to control blood pressure, brain activity, bowel and bladder problems, digestion, muscle tension, nausea, heart rate, even sweat glands. Among the uses today:
Migraines and other headaches:
Biofeedback has gained widespread acceptance as a treatment for migraines. By learning biofeedback, migraine sufferers can short-circuit migraines and other headaches, or at least reduce the pain, Baskin tells WebMD. The trick may be by increasing blood flow to the hands. That diverts the excess blood flow from the head, which may contribute to the headaches.
Tension headaches, caused by tightened head muscles, also quiet down when biofeedback is used to relax those muscles, he adds.
"In times of high stress, or when they have a feeling of a headache coming on, hand warming and relaxation will decrease the eventuality of having a headache -- or at least one that's not as severe," says Baskin.
Studies show that a combination of medication and biofeedback has greater effect than either treatment alone, he says. Also, recent data have shown that long-term relief for migraine sufferers is better with biofeedback. In that study, a group trained in biofeedback had much lower recurrences of migraines, fewer hospitalizations, and lower cost of treatment since they could cut back on medications.
ADHD:
Neurofeedback is a form of biofeedback that is being used to treat children with ADHD. "In the last five to 10 years, data is beginning to emerge showing this to be a very promising new treatment," Baskin tells WebMD. "I think it's going to gradually become the standard of care for ADD and ADHD. Training sessions are getting shorter, equipment is getting better, and combined with very good therapy, the data [on effectiveness] is looking very good."
One study found an improvement in impulsiveness, inattention and functioning in school after 40 neurofeedback sessions combined with teaching strategies.
"Biofeedback can not only help a child use brainwaves they don't usually employ, but it may also help increase blood flow to specific parts of the brain involved with ADHD," said Joel Lubar, PhD, a psychologist at the University of Tennessee, Knoxville, in a previous interview. Lubar developed the ADHD treatment in the 1970s.
"Used with behavior therapies that incorporate classroom and homework skills, neurofeedback can help these children become less dependent on stimulants like Ritalin," Lubar told WebMD.
Mental Illness:
Biofeedback is also being used to help treat depression, addiction, bipolar disorder, and schizophrenia.
Incontinence:
Medicare has recently approved biofeedback training for urinary and fecal incontinence treatment in elderly men and women. "Incontinence is the No. 1 reason why people are placed in long-term care facilities," Baskin tells WebMD. "Through biofeedback, elderly people can learn something similar to Kegel exercises -- contracting and controlling bladder and bowel muscles. The data on effectiveness is fairly spectacular. And they can learn it in a doctor's office. A lot of urology practices are doing it now."
Diabetes:
For people with diabetes, stress can wreak havoc with a variety of hormones that affect blood sugar control. Through biofeedback and relaxation exercises, it's possible to reduce this stress reaction, research shows.
Epilepsy:
Neurofeedback is helping epilepsy patients reduce the frequency of their seizures.
"In people with epilepsy, part of the brain has become unstable, and occasionally it triggers the rest of the brain into seizure," explained Siegfried Othmer, PhD, an Encino, Calif., physicist who trains biofeedback therapists, in a previous interview. Neurofeedback may help stabilize those circuits and reduce the occurrence of seizures.
Sourced by TheSAMIGroup.com
http://www.webmd.com/balance/features/biofeedback-for-epilepsy
Monday, April 21, 2008
What Women Need to Know About Stress
Marianne Legato, MD, discusses how emotional stress impacts women differently than men.
http://www.webmd.com/video/legato-emotional-stress-women?ecd=wnl_day_041208
Sourced by TheSAMIGroup.com
http://www.webmd.com/video/legato-emotional-stress-women?ecd=wnl_day_041208
Sourced by TheSAMIGroup.com
Thursday, April 17, 2008
5 Life Changes That Can Reduce Stress
Stress: Busted!
WebMD Feature from "Women's Health" MagazineBy the Editors of Women’s Health
Sanity-saving strategies you can use right now
1. Work Pressures
Change your schedule.
When most people get in to work, they check their e-mail and voice mail. Save it for later. Spend your first hour, when you're the sharpest, on creative and strategic thinking. While you're at it, break down your day into specific tasks, rather than trying to juggle everything. Studies now show that a 50-minute task takes four times as long if you juggle too many tasks at once. "Are you a starter of all and finisher of none?" asks Julie Morgenstern, author of Making Work Work. If you can, pick one day a week to leave 30 minutes earlier than usual. "It feels like corporate suicide," Morgenstern says, but allowing yourself that early exit will keep you on deadline and make you hyperfocused to complete jobs more efficiently.
2. Personal Pressures
Change the habit, not the world.
Destressing isn't about eliminating all of your stresses; it's about getting control of them, one at a time. To do that, you should make micro-adjustments in your life, not big ones that eventually add more stress, says Stan Goldberg, Ph.D., author of Ready To Learn. "What's important is whatever [changes you make to your routine] need to be small enough so that there is a minimal amount of difference between what you've been doing and what you now do," Dr. Goldberg says. If you're working on being prompt, get to every appointment—not just to work—5 minutes earlier than normal. Successful change is permanent, not dramatic.
3. Self Care
Eat the antistress diet.
When you're in stress mode, your insides produce more chemical reactions than Marie Curie's lab—you experience surges of the hormone cortisol and sugar levels that spike and plummet, which can leave you feeling under pressure and sluggish. Counteract those reactions with the right foods, says Elizabeth Somer, R.D., author of The Food & Mood Cookbook. For breakfast, avoid sugary cereals or breakfast bars and eat whole-grain cereal and a piece of fruit. Then pop a vitamin with at least 500 milligrams (mg) of calcium and 250 mg of magnesium. Magnesium, which is flushed out when stress rushes in, helps regulate those cortisol levels. For a snack, the crunch of veggie sticks or carrots helps release a clenched jaw and the tension headache you can get as a result of stress. Before bed, go with a light carbohydrate-rich snack, like toast and jam, to quicken the release of the feel-good hormone serotonin, which will help you sleep better.
4. Personal Power
Always avoid "always".
One of the biggest booby traps in your life is overgeneralizing—first dates never work out, she always gets promotions before me, he always arrives at least 5 minutes late. Unconsciously, using "always" and "never" steers you away from feeling that you have any control over changing the things that stress or worry you, says Daniel Amen, M.D., author of Change Your Brain, Change Your Life.
5. Emotional Symptoms
Schedule your emotions.
If we let it, stress can eat away at us like a squirrel with a nut. That constantly worried mentality impedes decision-making, says Susan Nolen-Hoeksema, Ph.D., author of Women Who Think Too Much: How to Break Free of Overthinking and Reclaim Your Life. She suggests you write down what you're worried about, then set aside some quiet time (say 30 minutes) to figure out solutions. That way, worrying won't disrupt your work, and you'll be able to think through the answers.
Sourced by: TheSAMIGroup.com
http://www.webmd.com/balance/stress-management/features/stress-busted
WebMD Feature from "Women's Health" MagazineBy the Editors of Women’s Health
Sanity-saving strategies you can use right now
1. Work Pressures
Change your schedule.
When most people get in to work, they check their e-mail and voice mail. Save it for later. Spend your first hour, when you're the sharpest, on creative and strategic thinking. While you're at it, break down your day into specific tasks, rather than trying to juggle everything. Studies now show that a 50-minute task takes four times as long if you juggle too many tasks at once. "Are you a starter of all and finisher of none?" asks Julie Morgenstern, author of Making Work Work. If you can, pick one day a week to leave 30 minutes earlier than usual. "It feels like corporate suicide," Morgenstern says, but allowing yourself that early exit will keep you on deadline and make you hyperfocused to complete jobs more efficiently.
2. Personal Pressures
Change the habit, not the world.
Destressing isn't about eliminating all of your stresses; it's about getting control of them, one at a time. To do that, you should make micro-adjustments in your life, not big ones that eventually add more stress, says Stan Goldberg, Ph.D., author of Ready To Learn. "What's important is whatever [changes you make to your routine] need to be small enough so that there is a minimal amount of difference between what you've been doing and what you now do," Dr. Goldberg says. If you're working on being prompt, get to every appointment—not just to work—5 minutes earlier than normal. Successful change is permanent, not dramatic.
3. Self Care
Eat the antistress diet.
When you're in stress mode, your insides produce more chemical reactions than Marie Curie's lab—you experience surges of the hormone cortisol and sugar levels that spike and plummet, which can leave you feeling under pressure and sluggish. Counteract those reactions with the right foods, says Elizabeth Somer, R.D., author of The Food & Mood Cookbook. For breakfast, avoid sugary cereals or breakfast bars and eat whole-grain cereal and a piece of fruit. Then pop a vitamin with at least 500 milligrams (mg) of calcium and 250 mg of magnesium. Magnesium, which is flushed out when stress rushes in, helps regulate those cortisol levels. For a snack, the crunch of veggie sticks or carrots helps release a clenched jaw and the tension headache you can get as a result of stress. Before bed, go with a light carbohydrate-rich snack, like toast and jam, to quicken the release of the feel-good hormone serotonin, which will help you sleep better.
4. Personal Power
Always avoid "always".
One of the biggest booby traps in your life is overgeneralizing—first dates never work out, she always gets promotions before me, he always arrives at least 5 minutes late. Unconsciously, using "always" and "never" steers you away from feeling that you have any control over changing the things that stress or worry you, says Daniel Amen, M.D., author of Change Your Brain, Change Your Life.
5. Emotional Symptoms
Schedule your emotions.
If we let it, stress can eat away at us like a squirrel with a nut. That constantly worried mentality impedes decision-making, says Susan Nolen-Hoeksema, Ph.D., author of Women Who Think Too Much: How to Break Free of Overthinking and Reclaim Your Life. She suggests you write down what you're worried about, then set aside some quiet time (say 30 minutes) to figure out solutions. That way, worrying won't disrupt your work, and you'll be able to think through the answers.
Sourced by: TheSAMIGroup.com
http://www.webmd.com/balance/stress-management/features/stress-busted
Wednesday, April 16, 2008
Are You Too Sensitive?
WebMD Feature from "Good Housekeeping" Magazine
By Sarah Mahoney
No, we're not picking on you - just trying to make you feel better. Seven tips to help you roll with the punches this season.
There was a carpool mix-up: I thought it was my night to pick up the kids outside the gym; another parent thought it was his. "What happened?" he snarled, shaking his head. "Why are we both here right now?" As chauffeuring snafus go, this was small potatoes. It isn't like we left our boys standing in the snow. So why am I still smarting over his tone of voice — five days later?
I admit, I can take things too personally. It's even worse during the holidays when I'm in high-stress mode and every difficult-to-deal-with relative rolls into town. I spend far too much time anguishing over a friend's remark at a Christmas party, or fretting about what I should or shouldn't have said.
The hamster wheel in my head runs something like this: First, my feelings get hurt. (For example, I think, Why hasn't my sister called in two weeks?) Then I begin to imagine all the reasons she might be mad at me. (Was it something I said? Shoot — I forgot her anniversary and now she's upset.) Next, I get mad at her — and myself. (She always forgets my anniversary! Why am I worrying about this kind of nonsense?) After hours of circular thinking, I usually discover that nothing was wrong: My sister just got busy and didn't have time to call.
I consider myself a sane, logical person, yet I fall into this cycle again and again. What gives? I'm happy to report that genetics may be to blame — scientists report that sensitivity runs rampant in certain family trees. And I'm not alone: 15 to 20 percent of the population is thin-skinned. The upside is that we're highly in tune with people's feelings. We're the go-to gurus when friends are wrestling with a relationship problem or a sticky situation at work.
The downside: By reading too much into what others say or do, we can over-react to innocuous remarks. Some of us lash out, which just compounds the problem, while others (like me) say nothing but endlessly analyze. What's more, brooding, which shrinks officially label "ruminating," is linked to depression. While only a few of us get the "supersensitive" label, it doesn't mean the rest of the world isn't susceptible, too: "We're all more vulnerable in areas that touch on how we define ourselves," says Elaine Aron, Ph.D., a psychotherapist in San Francisco and author of The Highly Sensitive Person. So if your self-esteem is connected to your work performance, you'll likely be more upset if a colleague jokes about your presentation than if your mother-in-law mentions your dusty window blinds.
In evolutionary terms, being sensitive to criticism could be a lifesaver. "Back when we were hunter-gatherers, being excluded from the group was very dangerous," explains Aron. "You might've starved, or even gone insane from being ostracized. We are very social animals." Our sensitivity to the negative opinions of others is so strong, she says, that we record these emotional wounds in the same part of the brain as actual physical pain.
Despite this primal instinct, people may be growing less sensitive over time, says Jerome Kagan, Ph.D., a psychology professor whose lab at Harvard has studied traits like sensitivity for decades. "That's because so many more people live in cities today, which breeds anonymity and insensitivity to what others think. We have more rudeness in our society than people in the 18th century could've ever imagined."
I'll say. Today, Simon Cowell is considered a straight-shooting superstar for skewering performers on American Idol. Internet users and bloggers routinely lambaste other people's posts for all to read, and road ragers feel entitled to humiliate people for neglecting to signal a lane change. Hurting people's feelings has almost come to stand for honesty and authenticity. And you wonder why I'm so sensitive.
It turns out that my gender doesn't help matters, either. "In general, women are taught to think about other people's feelings much more than men are," says Paul Wink, Ph.D., a professor of psychology at Wellesley College, who has researched gender and sensitivity (among other personality traits). "So while it's OK for men to be blunt, women are often expected to be warmer, more agreeable, and more invested in relationships. Because they're more tactful, they're also more likely to overreact to minor problems and remarks."
So will I ever be able to get through a week without thinking, Was it something I said? Yes, says Kagan. "Sensitivity to others' opinions of us is the most adjustable type of sensitivity," he explains. (The two other varieties — reaction to external stimuli, such as noise and light, and to internal sensations, such as heart rate — are far more fixed.) Next time your feelings get hurt, try these retrain-your-brain strategies.
Find the Nearest Exit
When a comment stings you, breathe deeply several times, and then figure out a way to excuse yourself from the conversation (even if that means you have to make something up). Aron says this works because it incorporates the two main principles of anger management: Focusing on your breath distracts you from the initial surge of temper that follows a barb, and leaving the situation gives you time to form an appropriate response. "Most of us make poor word choices when our pulse goes above 100," says Aron. She's a big believer in the 24-hour rule — waiting a full day before responding, if at all. "In some cases, especially at work, revealing that a remark makes you feel defensive can really hurt you, by making you seem insecure."
Look Who's Talking
Suppose a colleague implies that you're careless to let your 20-year-old daughter go on a road trip with her friends. Before you take the remark to heart, consider the source. How much does this person actually know about raising kids? How well does she know you or your daughter? Is she an over-parenter? "Then run the comment by someone who really knows what kind of a mother you are," says Aron. "Maybe your critic has a point, and you're reacting defensively because you agree with her. Or maybe she just doesn't have a clue."
Just This Once, Don't Call a Friend
Researchers from the University of Missouri at Columbia tracked children and adolescents who shared their hurt feelings with friends, and came to a startling conclusion: The girls who "co-ruminated" the most had more supportive friendships, but also greater levels of anxiety and depression. "Excessive focus on problems probably makes them seem even bigger and harder to resolve," says Amanda Rose, Ph.D., the lead author. "And it likely gets in the way of finding positive, healthy distractions," such as reading a good book or going for a walk.
Check Your Ego
Supersensitivity is sometimes the result of "it's all about me" syndrome. I confess, this is sometimes my issue. When my neighbor doesn't wave back, I automatically start a mental checklist: Did my dogs get loose recently? Have my kids been blasting music? My close pals rib me about this. "Get over yourself, Sarah," they'll say. "Everything can't be your fault." Maybe my neighbor is simply lost in thought.
Meditate, Don't Ruminate
Researchers from San Diego State University and the University of California at San Diego found that mindfulness meditation, which has been shown to treat stress, anxiety, and depression, is especially good at helping brooders stop replaying a hurtful remark over and over. I tried this strategy the other night after a heated spat with my 16-year-old. She had yelled, "You're so sensitive, Mom! It makes it hard to tell you things." Despite just writing an entire story on the subject, I shouted back, "That's not true at all!" Feeling hurt, I slunk into the bedroom, dusted off an old meditation CD, and listened to the soothing music and gentle bells. Sure enough, after 15 minutes, I had regained enough composure to snicker at myself. I went back to the living room, tossed a pillow at her, and said, smiling, "OK, maybe I am a little sensitive."
Sing Your Own Praises
Make a list of your strong suits. The more conscious you are of them, the less likely you'll be to crumble when criticized. "Sensitive people often make the mistake of taking an insult as a criticism of their entire personality instead of just one tiny aspect of it," says Aron. When I drove to my next carpool pickup, I road tested this technique. I thought to myself, I regret that I mixed up the dates last time — I wish I hadn't wasted that father's time. On the other hand, I'm pretty competent as a mother, wife, and wage earner. I compost. I vote. I floss. And I have to say, my Christmas decorations look pretty darn good this year. I felt better in seconds.
Choose Your Words Wisely
Keep these comebacks in your arsenal, for when you can't resist responding to a zinger.
"Excuse me?" Asking someone to repeat a thoughtless comment is a graceful way to make them think twice about what they just said — and may help you catch their meaning in case it's you who misunderstood.
"I wonder why you would say that." This toned-down version of "What the heck was that supposed to mean?" challenges the person to reflect on his motives.
"Can you elaborate on what you said?" Asking people to spell out their opinion can prevent miscommunication and clear the air.
"Ouch! That hurts my feelings." This lets someone know you've taken a comment personally, and lets her retract, amend, or apologize.
When you're tempted to beat yourself up for being too sensitive this season, remember that it's a strength, too. "When there are tensions that make everyone at the holiday party squirm," says Helen Fisher, Ph.D., an anthropologist and author of Why We Love, "often, it's the sensitive people who save the day by saying exactly the right thing."
Originally published on October 31, 2007
Sourced by TheSAMIGroup.com
http://women.webmd.com/features/you-sensitive
By Sarah Mahoney
No, we're not picking on you - just trying to make you feel better. Seven tips to help you roll with the punches this season.
There was a carpool mix-up: I thought it was my night to pick up the kids outside the gym; another parent thought it was his. "What happened?" he snarled, shaking his head. "Why are we both here right now?" As chauffeuring snafus go, this was small potatoes. It isn't like we left our boys standing in the snow. So why am I still smarting over his tone of voice — five days later?
I admit, I can take things too personally. It's even worse during the holidays when I'm in high-stress mode and every difficult-to-deal-with relative rolls into town. I spend far too much time anguishing over a friend's remark at a Christmas party, or fretting about what I should or shouldn't have said.
The hamster wheel in my head runs something like this: First, my feelings get hurt. (For example, I think, Why hasn't my sister called in two weeks?) Then I begin to imagine all the reasons she might be mad at me. (Was it something I said? Shoot — I forgot her anniversary and now she's upset.) Next, I get mad at her — and myself. (She always forgets my anniversary! Why am I worrying about this kind of nonsense?) After hours of circular thinking, I usually discover that nothing was wrong: My sister just got busy and didn't have time to call.
I consider myself a sane, logical person, yet I fall into this cycle again and again. What gives? I'm happy to report that genetics may be to blame — scientists report that sensitivity runs rampant in certain family trees. And I'm not alone: 15 to 20 percent of the population is thin-skinned. The upside is that we're highly in tune with people's feelings. We're the go-to gurus when friends are wrestling with a relationship problem or a sticky situation at work.
The downside: By reading too much into what others say or do, we can over-react to innocuous remarks. Some of us lash out, which just compounds the problem, while others (like me) say nothing but endlessly analyze. What's more, brooding, which shrinks officially label "ruminating," is linked to depression. While only a few of us get the "supersensitive" label, it doesn't mean the rest of the world isn't susceptible, too: "We're all more vulnerable in areas that touch on how we define ourselves," says Elaine Aron, Ph.D., a psychotherapist in San Francisco and author of The Highly Sensitive Person. So if your self-esteem is connected to your work performance, you'll likely be more upset if a colleague jokes about your presentation than if your mother-in-law mentions your dusty window blinds.
In evolutionary terms, being sensitive to criticism could be a lifesaver. "Back when we were hunter-gatherers, being excluded from the group was very dangerous," explains Aron. "You might've starved, or even gone insane from being ostracized. We are very social animals." Our sensitivity to the negative opinions of others is so strong, she says, that we record these emotional wounds in the same part of the brain as actual physical pain.
Despite this primal instinct, people may be growing less sensitive over time, says Jerome Kagan, Ph.D., a psychology professor whose lab at Harvard has studied traits like sensitivity for decades. "That's because so many more people live in cities today, which breeds anonymity and insensitivity to what others think. We have more rudeness in our society than people in the 18th century could've ever imagined."
I'll say. Today, Simon Cowell is considered a straight-shooting superstar for skewering performers on American Idol. Internet users and bloggers routinely lambaste other people's posts for all to read, and road ragers feel entitled to humiliate people for neglecting to signal a lane change. Hurting people's feelings has almost come to stand for honesty and authenticity. And you wonder why I'm so sensitive.
It turns out that my gender doesn't help matters, either. "In general, women are taught to think about other people's feelings much more than men are," says Paul Wink, Ph.D., a professor of psychology at Wellesley College, who has researched gender and sensitivity (among other personality traits). "So while it's OK for men to be blunt, women are often expected to be warmer, more agreeable, and more invested in relationships. Because they're more tactful, they're also more likely to overreact to minor problems and remarks."
So will I ever be able to get through a week without thinking, Was it something I said? Yes, says Kagan. "Sensitivity to others' opinions of us is the most adjustable type of sensitivity," he explains. (The two other varieties — reaction to external stimuli, such as noise and light, and to internal sensations, such as heart rate — are far more fixed.) Next time your feelings get hurt, try these retrain-your-brain strategies.
Find the Nearest Exit
When a comment stings you, breathe deeply several times, and then figure out a way to excuse yourself from the conversation (even if that means you have to make something up). Aron says this works because it incorporates the two main principles of anger management: Focusing on your breath distracts you from the initial surge of temper that follows a barb, and leaving the situation gives you time to form an appropriate response. "Most of us make poor word choices when our pulse goes above 100," says Aron. She's a big believer in the 24-hour rule — waiting a full day before responding, if at all. "In some cases, especially at work, revealing that a remark makes you feel defensive can really hurt you, by making you seem insecure."
Look Who's Talking
Suppose a colleague implies that you're careless to let your 20-year-old daughter go on a road trip with her friends. Before you take the remark to heart, consider the source. How much does this person actually know about raising kids? How well does she know you or your daughter? Is she an over-parenter? "Then run the comment by someone who really knows what kind of a mother you are," says Aron. "Maybe your critic has a point, and you're reacting defensively because you agree with her. Or maybe she just doesn't have a clue."
Just This Once, Don't Call a Friend
Researchers from the University of Missouri at Columbia tracked children and adolescents who shared their hurt feelings with friends, and came to a startling conclusion: The girls who "co-ruminated" the most had more supportive friendships, but also greater levels of anxiety and depression. "Excessive focus on problems probably makes them seem even bigger and harder to resolve," says Amanda Rose, Ph.D., the lead author. "And it likely gets in the way of finding positive, healthy distractions," such as reading a good book or going for a walk.
Check Your Ego
Supersensitivity is sometimes the result of "it's all about me" syndrome. I confess, this is sometimes my issue. When my neighbor doesn't wave back, I automatically start a mental checklist: Did my dogs get loose recently? Have my kids been blasting music? My close pals rib me about this. "Get over yourself, Sarah," they'll say. "Everything can't be your fault." Maybe my neighbor is simply lost in thought.
Meditate, Don't Ruminate
Researchers from San Diego State University and the University of California at San Diego found that mindfulness meditation, which has been shown to treat stress, anxiety, and depression, is especially good at helping brooders stop replaying a hurtful remark over and over. I tried this strategy the other night after a heated spat with my 16-year-old. She had yelled, "You're so sensitive, Mom! It makes it hard to tell you things." Despite just writing an entire story on the subject, I shouted back, "That's not true at all!" Feeling hurt, I slunk into the bedroom, dusted off an old meditation CD, and listened to the soothing music and gentle bells. Sure enough, after 15 minutes, I had regained enough composure to snicker at myself. I went back to the living room, tossed a pillow at her, and said, smiling, "OK, maybe I am a little sensitive."
Sing Your Own Praises
Make a list of your strong suits. The more conscious you are of them, the less likely you'll be to crumble when criticized. "Sensitive people often make the mistake of taking an insult as a criticism of their entire personality instead of just one tiny aspect of it," says Aron. When I drove to my next carpool pickup, I road tested this technique. I thought to myself, I regret that I mixed up the dates last time — I wish I hadn't wasted that father's time. On the other hand, I'm pretty competent as a mother, wife, and wage earner. I compost. I vote. I floss. And I have to say, my Christmas decorations look pretty darn good this year. I felt better in seconds.
Choose Your Words Wisely
Keep these comebacks in your arsenal, for when you can't resist responding to a zinger.
"Excuse me?" Asking someone to repeat a thoughtless comment is a graceful way to make them think twice about what they just said — and may help you catch their meaning in case it's you who misunderstood.
"I wonder why you would say that." This toned-down version of "What the heck was that supposed to mean?" challenges the person to reflect on his motives.
"Can you elaborate on what you said?" Asking people to spell out their opinion can prevent miscommunication and clear the air.
"Ouch! That hurts my feelings." This lets someone know you've taken a comment personally, and lets her retract, amend, or apologize.
When you're tempted to beat yourself up for being too sensitive this season, remember that it's a strength, too. "When there are tensions that make everyone at the holiday party squirm," says Helen Fisher, Ph.D., an anthropologist and author of Why We Love, "often, it's the sensitive people who save the day by saying exactly the right thing."
Originally published on October 31, 2007
Sourced by TheSAMIGroup.com
http://women.webmd.com/features/you-sensitive
Tuesday, April 15, 2008
Stress and Asthma
When stress levels go up, asthma symptoms can go into overdrive. What’s the link, and how can asthma and anxiety be managed?
By Heather Hatfield
WebMD Feature Reviewed by Charlotte E. Grayson Mathis, MD
When stress levels start to creep upward -- whether it's over bills, work, or your kids -- jam-packed calendar -- asthma symptoms can kick into overdrive. As the wheezing and coughing gets worse, your health becomes one more reason to worry. Asthma and anxiety make for a vicious circle, and one that can spiral downward quickly.
"Asthma is triggered by many things, and one of them is stress," says Pramod Kelkar, MD, a fellow with the American Academy of Asthma Allergy and Immunology (AAAAI).
"So look at the big picture: just as you manage exposure to triggers like cigarette smoke and pet dander to keep symptoms from getting worse, stress -- as a trigger -- needs to be managed as well."
Stress and Asthma: What̢۪s the Connection?
"Stress can affect the cardiovascular, gastrointestinal, musculoskeletal, immune, and central nervous systems," says Paul Rosch, MD, president of the American Stress Institute. "In fact, it's difficult to think of any disorder in which stress has not been shown to have an aggravating role.
Asthma is no exception.
Stress can create strong physiologic reactions that lead to airway constriction and changes in the immune system, which can worsen asthma symptoms.
"The mechanism between asthma and anxiety is many-fold," says Kelkar, a physician at Allergy and Asthma Care in Maple Grove, Minn. "Uncontrolled emotions can work the nerves and cause constriction of muscles, like the smooth muscles of the airways in the lungs. They tighten up and constrict, which can worsen wheezing, coughing, and chest tightness in people with asthma."
Although stress and anxiety start in your mind, asthma is a physical disease of the lungs.
"It is important to note that asthma is not a psychosomatic disease," Kelkar tells WebMD. "It's not in your head. Stress can trigger symptoms if you already have the disease, but if you don't have it, stress does not all of a sudden cause a person to develop the disease of asthma."
The Brain̢۪s Impact on Asthma and Stress
The brain-body link between asthma and anxiety is starting to be better understood. Led by researchers from the University of Wisconsin, a group of scientists found that certain areas of the brain cause worsening asthma symptoms when a person is under stress.
Researchers exposed a group of people with mild asthma to triggers that caused both inflammation and muscle constriction. When symptoms flared, the participants were asked to read words that were either emotionally charged, such as "lonesome"; neutral, such as "curtains"; or asthma-related, such as "wheezing."
They found that the words linked with asthma increased inflammation and activity in parts of the brain that control emotions.
The results, published in the Proceedings of the National Academy of Science, show a possible link between emotions and asthma. Although it's only preliminary research, it does start to connect the dots. Until researchers find a clear link between anxiety and asthma, keep symptoms in check by managing stress and treating asthma with appropriate medication.
When Treatment Makes Asthma and Stress Worse
Persistent asthma means you have symptoms more than once a week, but not constantly. Treating persistent asthma requires long-term maintenance therapy, such as an inhaled corticosteroid, plus rescue therapy when something triggers symptoms. And when your symptoms are out of control, an anti-inflammatory, such as the oral steroid prednisone, might be necessary. The problem is that prednisone can cause mood swings as a side effect, adding fuel to the anxiety fire.
"The good news is that prednisone is only a short-term treatment," explains Kelkar. "When a course of oral steroids ends, a person should go back to a long-term maintenance therapy like inhaled steroids, which do not have an impact on mood and anxiety."
Sometimes a long-term asthma medication doesn't work well, and wheezing and chest tightness occurs all too often. Then, a vicious circle can begin, where anxiety worsens asthma, and asthma worsens anxiety, says Kelkar.
The solution is to talk to a health-care provider about your symptoms, triggers, and stress. Also discuss other treatment options that can help get your asthma under control again.
Managing Asthma and Anxiety
"There are numerous stress-reduction techniques, ranging from meditation, yoga, and Pilates to jogging, listening to music, and hobbies," says Rosch. "You have to find out what works best for you."
Here are stress-reduction tips from the Cleveland Clinic. They can help you make anxiety one less asthma trigger for you to worry about:
*Keep your mind free of stressful thoughts. Use the power of positive thinking to keep your mind going in the right direction. When you feel anxious about something, try to stay positive. How you think and what you think both play a role in managing stress levels.
*Identify your stressors. What stresses you out? Is it money, your mother-in-law, a hectic lifestyle? Once you know what your stress triggers are, work on resolving them. If you can't do it on your own, get help from a professional. This might be a financial counselor, psychologist, or family therapist. Link your health-care providers together, as well. Let your allergist know that stress is a trigger, so she or he can keep your anxiety in mind when treating your symptoms.
*Don't try to do it all. Manage your time wisely. Don't cram two days' worth of errands into one day. If you know you need to get everything done before a deadline, delegate so you can take some time for yourself. With more hands pitching in, you can avoid being overburdened.
*Say ohm. Practicing relaxation exercises can help lessen the negative effects of stress and asthma. Try deep breathing, progressive muscle relaxation, and clearing negative thoughts.
*Eat right and exercise. Exercise is a great way to let go of stress. Also, eat right and avoid junk food, coffee, and soda -- which can make you feel drained after the sugar-high and caffeine effects wear off. This can help your overall health, give you more energy to combat stress, and put you in a better position to manage asthma.
*Get by with a little help from your friends and family. When it comes to asthma and anxiety, no one should go it alone. Having support from your loved ones can help you tackle stressful situations. They can provide an emotional hand when things get tough as well as offer friendly reminders when it's time to take your medication.
*Get a good night's sleep. Sleep helps you recharge your batteries -- physically, emotionally, and even cognitively -- according to the National Sleep Foundation. Without a solid night's sleep, mood, behavior, and performance can be affected, and so can asthma.
Sourced by:TheSAMIGroup.com
http://www.webmd.com/asthma/features/asthma-and-anxiety
By Heather Hatfield
WebMD Feature Reviewed by Charlotte E. Grayson Mathis, MD
When stress levels start to creep upward -- whether it's over bills, work, or your kids -- jam-packed calendar -- asthma symptoms can kick into overdrive. As the wheezing and coughing gets worse, your health becomes one more reason to worry. Asthma and anxiety make for a vicious circle, and one that can spiral downward quickly.
"Asthma is triggered by many things, and one of them is stress," says Pramod Kelkar, MD, a fellow with the American Academy of Asthma Allergy and Immunology (AAAAI).
"So look at the big picture: just as you manage exposure to triggers like cigarette smoke and pet dander to keep symptoms from getting worse, stress -- as a trigger -- needs to be managed as well."
Stress and Asthma: What̢۪s the Connection?
"Stress can affect the cardiovascular, gastrointestinal, musculoskeletal, immune, and central nervous systems," says Paul Rosch, MD, president of the American Stress Institute. "In fact, it's difficult to think of any disorder in which stress has not been shown to have an aggravating role.
Asthma is no exception.
Stress can create strong physiologic reactions that lead to airway constriction and changes in the immune system, which can worsen asthma symptoms.
"The mechanism between asthma and anxiety is many-fold," says Kelkar, a physician at Allergy and Asthma Care in Maple Grove, Minn. "Uncontrolled emotions can work the nerves and cause constriction of muscles, like the smooth muscles of the airways in the lungs. They tighten up and constrict, which can worsen wheezing, coughing, and chest tightness in people with asthma."
Although stress and anxiety start in your mind, asthma is a physical disease of the lungs.
"It is important to note that asthma is not a psychosomatic disease," Kelkar tells WebMD. "It's not in your head. Stress can trigger symptoms if you already have the disease, but if you don't have it, stress does not all of a sudden cause a person to develop the disease of asthma."
The Brain̢۪s Impact on Asthma and Stress
The brain-body link between asthma and anxiety is starting to be better understood. Led by researchers from the University of Wisconsin, a group of scientists found that certain areas of the brain cause worsening asthma symptoms when a person is under stress.
Researchers exposed a group of people with mild asthma to triggers that caused both inflammation and muscle constriction. When symptoms flared, the participants were asked to read words that were either emotionally charged, such as "lonesome"; neutral, such as "curtains"; or asthma-related, such as "wheezing."
They found that the words linked with asthma increased inflammation and activity in parts of the brain that control emotions.
The results, published in the Proceedings of the National Academy of Science, show a possible link between emotions and asthma. Although it's only preliminary research, it does start to connect the dots. Until researchers find a clear link between anxiety and asthma, keep symptoms in check by managing stress and treating asthma with appropriate medication.
When Treatment Makes Asthma and Stress Worse
Persistent asthma means you have symptoms more than once a week, but not constantly. Treating persistent asthma requires long-term maintenance therapy, such as an inhaled corticosteroid, plus rescue therapy when something triggers symptoms. And when your symptoms are out of control, an anti-inflammatory, such as the oral steroid prednisone, might be necessary. The problem is that prednisone can cause mood swings as a side effect, adding fuel to the anxiety fire.
"The good news is that prednisone is only a short-term treatment," explains Kelkar. "When a course of oral steroids ends, a person should go back to a long-term maintenance therapy like inhaled steroids, which do not have an impact on mood and anxiety."
Sometimes a long-term asthma medication doesn't work well, and wheezing and chest tightness occurs all too often. Then, a vicious circle can begin, where anxiety worsens asthma, and asthma worsens anxiety, says Kelkar.
The solution is to talk to a health-care provider about your symptoms, triggers, and stress. Also discuss other treatment options that can help get your asthma under control again.
Managing Asthma and Anxiety
"There are numerous stress-reduction techniques, ranging from meditation, yoga, and Pilates to jogging, listening to music, and hobbies," says Rosch. "You have to find out what works best for you."
Here are stress-reduction tips from the Cleveland Clinic. They can help you make anxiety one less asthma trigger for you to worry about:
*Keep your mind free of stressful thoughts. Use the power of positive thinking to keep your mind going in the right direction. When you feel anxious about something, try to stay positive. How you think and what you think both play a role in managing stress levels.
*Identify your stressors. What stresses you out? Is it money, your mother-in-law, a hectic lifestyle? Once you know what your stress triggers are, work on resolving them. If you can't do it on your own, get help from a professional. This might be a financial counselor, psychologist, or family therapist. Link your health-care providers together, as well. Let your allergist know that stress is a trigger, so she or he can keep your anxiety in mind when treating your symptoms.
*Don't try to do it all. Manage your time wisely. Don't cram two days' worth of errands into one day. If you know you need to get everything done before a deadline, delegate so you can take some time for yourself. With more hands pitching in, you can avoid being overburdened.
*Say ohm. Practicing relaxation exercises can help lessen the negative effects of stress and asthma. Try deep breathing, progressive muscle relaxation, and clearing negative thoughts.
*Eat right and exercise. Exercise is a great way to let go of stress. Also, eat right and avoid junk food, coffee, and soda -- which can make you feel drained after the sugar-high and caffeine effects wear off. This can help your overall health, give you more energy to combat stress, and put you in a better position to manage asthma.
*Get by with a little help from your friends and family. When it comes to asthma and anxiety, no one should go it alone. Having support from your loved ones can help you tackle stressful situations. They can provide an emotional hand when things get tough as well as offer friendly reminders when it's time to take your medication.
*Get a good night's sleep. Sleep helps you recharge your batteries -- physically, emotionally, and even cognitively -- according to the National Sleep Foundation. Without a solid night's sleep, mood, behavior, and performance can be affected, and so can asthma.
Sourced by:TheSAMIGroup.com
http://www.webmd.com/asthma/features/asthma-and-anxiety
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