Think about how easy it is for a baby or small child to fall asleep. We're born with the instinct to relax and sleep when our bodies or minds need a break. Over the years, it becomes necessary to control and even suppress these natural urges to rest, since we must remain alert as we attend school, learn professions, go to work, or care for a family. Many people spend years conditioning themselves to perform well despite feelings of tiredness. While no one would argue that suppressing tiredness can be a necessary skill, it can impair our ability to actually “let go” and relax when we do find the time.
Relaxation is also a uniquely individual activity. Napping or just doing nothing might be your idea of relaxation, but this amount of inactivity might drive someone else crazy. Others may relax by participating in sports or undertaking physical challenges, but some people would find these activities stressful. Whatever your idea of relaxation, the following tips can help you re-train and regain some of those lost relaxation skills:
Give yourself permission for some down time. Stop ruminating about work or personal problems or tasks. If it helps, make a to-do list of issues and projects and put it aside during your relaxation time. That way, you won’t worry about forgetting or neglecting any responsibilities after your break.
Decide if you’re interested in a structured relaxation program, such as courses in meditation, yoga, or martial arts. Some may find this kind of training helpful; others may feel it adds to their stress.
Try some short, simple exercises such as the Muscle Relaxation for Stress and Insomnia, Meditation for Reducing Stress and Improving Health, or 3 Minutes to Stress Relief!
Practice other positive health habits such as getting exercise and eating well. The healthier your body is, the better it can function in all areas, including relaxation. An exhausted, “burned out” state isn't going to bring on restorative or strengthening relaxation.
If necessary, force yourself to take emotional "time out" for relaxation. Practice shutting out stressful thoughts and images for a few minutes at a time to start out. Imagery exercises (visualizing a comforting or pleasurable setting) can help redirect your thoughts.
Accept help. Talk to a loved one or counselor about your stress. The very act of sharing can provide a much-needed release of anger and frustration.
Don’t always equate relaxation with sleep. Particularly if you suffer from stress-induced insomnia, daytime napping can just make your nights more wakeful. Instead, focus on an activity that gives you pleasure.
Remember that the best form of relaxation is finding and participating in something that brings you joy - whether it be alone or with others, sedentary or active, goal-directed or aimless - find whatever is it that brings you relaxation and peace.
WebMD Medical Reference from MedicineNet
Sourced By: TheSAMIGroup.com
Monday, July 30, 2007
Thursday, July 26, 2007
Stress Types - Good Stress vs. Bad Stress
Stress was created to help the human body get through life's turbulence. When danger is sensed, the body's natural "fight or flight" response kicks in, as a way to prepare itself for battle. The adrenal glands kick into action, flooding the bloodstream with high doses of adrenaline to give the body energy.
Heart rate quickens and blood flow increases, giving the body's major organs and muscles more oxygen. Endorphins are released to work as natural painkillers. Breathing increases and digestion slows, all in attempt to help you better face what imminent struggle lays ahead. Nature's way of handling something bad coming our way, stress can be good when it helps you focus and deal with an emergency.
Problems arise when stress levels continue to escalate, causing this natural fight or flight response to stay with you throughout the day. An ongoing struggle with a spouse, an illness, or an unruly coworker can all cause this fight or flight response to linger unnaturally. The nervous system senses prolonged tension and danger, and may continue to pump hormones and chemicals throughout the body that can deplete a person's natural reserves, leaving them feeling tired and sick all of the time.
A little stress can be a good thing - but too much is bad for anyone. While good stress empowers us to get a job done, or handle a tough situation on our own, bad stress can strip us of confidence, and the wherewithal to tackle everyday issues.
Too Much Stress Is Bad.
Too much bad stress, (or a stress overload), can cause severe problems with the body's immune system, making its victim more prone to simple illnesses like colds and flu, or more serious conditions such as infections, diabetes, high blood pressure and gastrointestinal problems. Stress has also been linked to a higher rate of cancer, heart attack and stroke in some patients. In others, too much stress can lead to depression, which can cause serious mental and behavior problems as well.
What Causes Bad Stress?
Everyone reacts to stress differently; what bothers one person may easily be shrugged off by another. But, some of the most common stress-inducers are:
-Divorce
-Death
-Illness
-Moving
-New job
-Pregnancy
-Legal issues
-Retirement
-Financial problems
-Marriage
Recognizing The Symptoms Of Too Much Bad Stress.
The first step t overcoming bad stress is first, recognizing that you are experiencing it, than finding new ways to cope. Symptoms of a stress overload may include:
-Emotional Changes. Mood swings, anxiety, insomnia, trouble concentrating, anger and even feelings of agitation and tenseness may all be signs that your stress levels are hitting dangerous proportions.
-Feeling Unwell. Physical symptoms of stress can often be very subtle (an upset tummy, or trouble eating), or they can be more severe with extreme fatigue, throbbing headaches, chest pains, recurring diarrhea, or even angina and/or heart palpitations.
-Behavioral Changes are another sign that stress points are rising to an unhealthy state. Overreacting, anger, acting on impulse, withdraws and even a sudden need to quit or change jobs may be the result of stress overload.
Stress can be good or it can be bad. The best way to get control of bad stress is to recognize its symptoms, and learn how it affects your specific body so that you can better monitor and handle it. Learn to recognize how your body reacts to stress, and you'll be better prepared to stop it in its tracks.
Author:Matthew Hick
Sourced By: TheSAMIGroup.com
Heart rate quickens and blood flow increases, giving the body's major organs and muscles more oxygen. Endorphins are released to work as natural painkillers. Breathing increases and digestion slows, all in attempt to help you better face what imminent struggle lays ahead. Nature's way of handling something bad coming our way, stress can be good when it helps you focus and deal with an emergency.
Problems arise when stress levels continue to escalate, causing this natural fight or flight response to stay with you throughout the day. An ongoing struggle with a spouse, an illness, or an unruly coworker can all cause this fight or flight response to linger unnaturally. The nervous system senses prolonged tension and danger, and may continue to pump hormones and chemicals throughout the body that can deplete a person's natural reserves, leaving them feeling tired and sick all of the time.
A little stress can be a good thing - but too much is bad for anyone. While good stress empowers us to get a job done, or handle a tough situation on our own, bad stress can strip us of confidence, and the wherewithal to tackle everyday issues.
Too Much Stress Is Bad.
Too much bad stress, (or a stress overload), can cause severe problems with the body's immune system, making its victim more prone to simple illnesses like colds and flu, or more serious conditions such as infections, diabetes, high blood pressure and gastrointestinal problems. Stress has also been linked to a higher rate of cancer, heart attack and stroke in some patients. In others, too much stress can lead to depression, which can cause serious mental and behavior problems as well.
What Causes Bad Stress?
Everyone reacts to stress differently; what bothers one person may easily be shrugged off by another. But, some of the most common stress-inducers are:
-Divorce
-Death
-Illness
-Moving
-New job
-Pregnancy
-Legal issues
-Retirement
-Financial problems
-Marriage
Recognizing The Symptoms Of Too Much Bad Stress.
The first step t overcoming bad stress is first, recognizing that you are experiencing it, than finding new ways to cope. Symptoms of a stress overload may include:
-Emotional Changes. Mood swings, anxiety, insomnia, trouble concentrating, anger and even feelings of agitation and tenseness may all be signs that your stress levels are hitting dangerous proportions.
-Feeling Unwell. Physical symptoms of stress can often be very subtle (an upset tummy, or trouble eating), or they can be more severe with extreme fatigue, throbbing headaches, chest pains, recurring diarrhea, or even angina and/or heart palpitations.
-Behavioral Changes are another sign that stress points are rising to an unhealthy state. Overreacting, anger, acting on impulse, withdraws and even a sudden need to quit or change jobs may be the result of stress overload.
Stress can be good or it can be bad. The best way to get control of bad stress is to recognize its symptoms, and learn how it affects your specific body so that you can better monitor and handle it. Learn to recognize how your body reacts to stress, and you'll be better prepared to stop it in its tracks.
Author:Matthew Hick
Sourced By: TheSAMIGroup.com
Wednesday, July 25, 2007
Meditation Reduces Stress and Improves Health
A simple technique practiced for as few as 10 minutes per day can help you control stress , decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation.
The meditative technique called the "relaxation response" was pioneered in the US by Harvard physician Herbert Benson in the 1970s. The technique has gained acceptance by physicians and therapists worldwide as a valuable adjunct to therapy for symptom relief in conditions ranging from cancer to AIDS.
When our bodies are exposed to a sudden stress or threat, we respond with a characteristic “fight or flight” response. This is sometimes called an “adrenaline rush” Because the hormones epinephrine (adrenaline) and norepinephrine are released from the adrenal glands, resulting in an increase in blood pressure and pulse rate, faster breathing, and increased blood flow to the muscles.
The relaxation response is a technique designed to elicit the opposite bodily reaction from the “fight or flight” response -- a state of deep relaxation in which our breathing, pulse rate, blood pressure, and metabolism are decreased. Training our bodies on a daily basis to achieve this state of relaxation can lead to enhanced mood, lower blood pressure, and reduction of lifestyle stress.
The relaxation response technique consists of the silent repetition of a word, sound, or phrase while sitting quietly with eyes closed for 10 to 20 minutes. This should be done in a quiet place free of distractions. Sitting is preferred to lying down in order to avoid falling asleep. Relax your muscles starting with the feet and progressing up to your face. Breathe though your nose in a free and natural way.
You can choose any word or phrase you like. You can use a sound such as “om”, a word such as “one” or “peace”, or a word with special meaning to you. Intruding worries or thoughts should be ignored or dismissed to the best of your ability by focusing on the repetition. It’s OK to open your eyes to look at a clock while you are practicing, but do not set an alarm. When you have finished, remain seated, first with your eyes closed and then with your eyes open, and gradually allow your thoughts to return to everyday reality.
The technique requires some practice and may be difficult at first, but over time almost anyone can learn to achieve the desired state of relaxation. In his book The Relaxation Response (Harper Collins 1975, reissued in 2000) Dr. Benson recommends practicing the technique once or twice a day. He recommends not practicing the relaxation response within two hours after eating a meal because the digestive process may interfere with the technique.
The relaxation response can also be elicited through other meditative and relaxation techniques. No matter how the relaxation state is achieved, the physical and emotional consequences of stress can be reduced through regular practice.
WebMD Medical Reference from MedicineNet
Sourced By: TheSAMIGroup.com
The meditative technique called the "relaxation response" was pioneered in the US by Harvard physician Herbert Benson in the 1970s. The technique has gained acceptance by physicians and therapists worldwide as a valuable adjunct to therapy for symptom relief in conditions ranging from cancer to AIDS.
When our bodies are exposed to a sudden stress or threat, we respond with a characteristic “fight or flight” response. This is sometimes called an “adrenaline rush” Because the hormones epinephrine (adrenaline) and norepinephrine are released from the adrenal glands, resulting in an increase in blood pressure and pulse rate, faster breathing, and increased blood flow to the muscles.
The relaxation response is a technique designed to elicit the opposite bodily reaction from the “fight or flight” response -- a state of deep relaxation in which our breathing, pulse rate, blood pressure, and metabolism are decreased. Training our bodies on a daily basis to achieve this state of relaxation can lead to enhanced mood, lower blood pressure, and reduction of lifestyle stress.
The relaxation response technique consists of the silent repetition of a word, sound, or phrase while sitting quietly with eyes closed for 10 to 20 minutes. This should be done in a quiet place free of distractions. Sitting is preferred to lying down in order to avoid falling asleep. Relax your muscles starting with the feet and progressing up to your face. Breathe though your nose in a free and natural way.
You can choose any word or phrase you like. You can use a sound such as “om”, a word such as “one” or “peace”, or a word with special meaning to you. Intruding worries or thoughts should be ignored or dismissed to the best of your ability by focusing on the repetition. It’s OK to open your eyes to look at a clock while you are practicing, but do not set an alarm. When you have finished, remain seated, first with your eyes closed and then with your eyes open, and gradually allow your thoughts to return to everyday reality.
The technique requires some practice and may be difficult at first, but over time almost anyone can learn to achieve the desired state of relaxation. In his book The Relaxation Response (Harper Collins 1975, reissued in 2000) Dr. Benson recommends practicing the technique once or twice a day. He recommends not practicing the relaxation response within two hours after eating a meal because the digestive process may interfere with the technique.
The relaxation response can also be elicited through other meditative and relaxation techniques. No matter how the relaxation state is achieved, the physical and emotional consequences of stress can be reduced through regular practice.
WebMD Medical Reference from MedicineNet
Sourced By: TheSAMIGroup.com
Tuesday, July 24, 2007
Tips for Building Love Relationships
Tips for Building Love Relationships
Nearly everyone claims to want a great relationship with their significant other. But what do they do? Same old thing over and over, and then wonder why it all went bad.
There's no such thing as a free lunch. Everything has a cost, whether it's in dollars, time, trouble or work. And relationships are no different. A good, no, a great, relationship doesn't happen by accident.
Too many people get all caught up in the dizzy craziness of early love and start to think it should always be like that - that weird magic and incredible obsession of the beginning of a relationship. Inevitably, people move beyond it and that's when it's critical to pay attention and start building the real thing.
Has the passion started to ooze away? Intimacy and passion in relationships is not only important but also a vital part of keeping a relationship healthy. Couples need to enjoy being together in an intimate way. When there's trouble, maybe the last thing either person wants is to be sexual or passionate with each other, but this is a part of the healing and rebuilding of the relationship. It may be awkward in the beginning, but it is crucial.
Do something to make your intimate time together special. Surprise your mate with a warm bubble bath, lighted candles, soft music, and a bottle of wine, or reserve a nice romantic evening at a local hotel with a wonderful candlelit dinner, fine wine, and a beautiful room.
Since men sometimes have difficulty figuring out how to show their feelings, here's a few items that can make a woman feel good:
* Tell her how beautiful she is
* Compliment her on her many skills (and be specific about this, it's important)
* Try leaving the toilet seat down (sounds silly but it drives some woman nuts)
* Tell her how much she means to you
* Let her know that she is your best friend
* Be affectionate with her in front of family and friends
* Let her know that you think she's sexy
Despite that moronic movie, if you want to have a relationship with any staying power, you have to be able to say you're sorry. People fight, even lovers. But there are no winners. If you make a mistake by doing or saying something that is hurtful or damaging to the relationship, say that you are sorry. Right away.
Many people struggle with these words, even when they know that what they did was wrong. It takes a strong (and smart) person to apologize. No waiting, say it immediately, and with sincerity. When couples argue, that long period of silence actually makes the anger and tension worse. You need to let your mate know immediately that you made a mistake and ask for forgiveness.
You don't need to drive yourself crazy with this, but pay attention to how your relationship is going. Open your eyes and take stock of what is and is not working. Are there definite things missing or definite problem areas that need to be worked on? Think about it. If you invest in the stock market, you pay attention to what is going on so you can make changes if needed. Your relationship is far more than the stock market but requires some of the same strategies.
Being aware can help you stop problems early and find new ways to make your relationship better. We tend to stop seeing things when they become routine. We build habits because they make our life easier and simpler - or so it seems. But when it comes to relationship, intimacy and passion, those routines and habits will kill them dead in time. Surprise, imagination, novelty, doing something unexpected and different will all help keep a relationship fresh.
Written by: Sten Olsin
Sourced By: TheSAMIGroup.com
Nearly everyone claims to want a great relationship with their significant other. But what do they do? Same old thing over and over, and then wonder why it all went bad.
There's no such thing as a free lunch. Everything has a cost, whether it's in dollars, time, trouble or work. And relationships are no different. A good, no, a great, relationship doesn't happen by accident.
Too many people get all caught up in the dizzy craziness of early love and start to think it should always be like that - that weird magic and incredible obsession of the beginning of a relationship. Inevitably, people move beyond it and that's when it's critical to pay attention and start building the real thing.
Has the passion started to ooze away? Intimacy and passion in relationships is not only important but also a vital part of keeping a relationship healthy. Couples need to enjoy being together in an intimate way. When there's trouble, maybe the last thing either person wants is to be sexual or passionate with each other, but this is a part of the healing and rebuilding of the relationship. It may be awkward in the beginning, but it is crucial.
Do something to make your intimate time together special. Surprise your mate with a warm bubble bath, lighted candles, soft music, and a bottle of wine, or reserve a nice romantic evening at a local hotel with a wonderful candlelit dinner, fine wine, and a beautiful room.
Since men sometimes have difficulty figuring out how to show their feelings, here's a few items that can make a woman feel good:
* Tell her how beautiful she is
* Compliment her on her many skills (and be specific about this, it's important)
* Try leaving the toilet seat down (sounds silly but it drives some woman nuts)
* Tell her how much she means to you
* Let her know that she is your best friend
* Be affectionate with her in front of family and friends
* Let her know that you think she's sexy
Despite that moronic movie, if you want to have a relationship with any staying power, you have to be able to say you're sorry. People fight, even lovers. But there are no winners. If you make a mistake by doing or saying something that is hurtful or damaging to the relationship, say that you are sorry. Right away.
Many people struggle with these words, even when they know that what they did was wrong. It takes a strong (and smart) person to apologize. No waiting, say it immediately, and with sincerity. When couples argue, that long period of silence actually makes the anger and tension worse. You need to let your mate know immediately that you made a mistake and ask for forgiveness.
You don't need to drive yourself crazy with this, but pay attention to how your relationship is going. Open your eyes and take stock of what is and is not working. Are there definite things missing or definite problem areas that need to be worked on? Think about it. If you invest in the stock market, you pay attention to what is going on so you can make changes if needed. Your relationship is far more than the stock market but requires some of the same strategies.
Being aware can help you stop problems early and find new ways to make your relationship better. We tend to stop seeing things when they become routine. We build habits because they make our life easier and simpler - or so it seems. But when it comes to relationship, intimacy and passion, those routines and habits will kill them dead in time. Surprise, imagination, novelty, doing something unexpected and different will all help keep a relationship fresh.
Written by: Sten Olsin
Sourced By: TheSAMIGroup.com
Monday, July 23, 2007
How To Break The Addiction To Anger
Addiction to anger is one of the most common and lethal addictions, and one most seldom recognized. The anger addict becomes hooked by the false sense of power anger brings. As the addiction grows, it consumes more and more of their lives, producing painful consequences.
It is easy to become addicted. We are all creatures of habit. Habits provide a sense of certainty, security and stability in our lives. When they are disrupted our sense of well being becomes easily threatened. However, when we depend upon a habit for our sense of well being, it is easy for it to develop into an addiction.
The best way to undo an addiction is to look it squarely in the face, see what triggers it, how it functions become aware of the false promises it offers and the huge costs we pay. Then we replace old behaviors with new ones that are easy and enjoyable. As we dissolve an addiction we regain power back over our lives.
To begin to dissolve the addiction to anger, we will start by becoming aware. What is the source of this addiction? What function does it serve?
Functions of Addictions
When we are addicted to anything (anger, substances, relationships), many troubling aspects of life are blocked out. Our focus narrows. The addiction numbs us to painful feelings we may not wish to deal with. The addiction is serving as a defense against anxiety. It prevents us from seeing and dealing with issues, which need to be attended to.
In particular, an addiction to anger provides a sense of power. This is often a defense against feeling helpless or inadequate. Individuals become blind to the fact that as the addiction develops, they will need more and more of it to feel okay. Not only does the dosage increase, but so does the negative impact upon their lives.
Addiction provides a false sense of security. At first it makes the individual feel safe and secure. The reality, however, is that an addiction blinds an individual from doing what needs to be done to build a life of true value and stability.
Effects Of Addiction To Anger
When we are angry we often have a temporary feeling of strength, energy, power, authority or control. Much like alcohol, the surge of anger, which takes over, block out fears, inhibitions and doubts. There is a temporary sense of freedom and empowerment that we normally lack.
Anger also blocks out logical thought processes, producing a sense that we are absolutely right. Some individuals who have trouble making decisions can make them easily then. Decisions made while angry often focus only upon a limited aspect of the situation. These kinds of decisions rarely provide positive outcomes.
Anger provides a sense of justification. Many actions that might seem unacceptable when calm seem perfectly fine when we are angry. Anger also encourages us to blurt out negative thoughts and feelings we may have been holding in that might have better gone left unsaid. Of course, after the surge of anger passes, it is difficult to take these words back. Even if we apologize the after effects remain.
Dissolving The Addiction To Anger:
1) List the times in which you feel angry or upset automatically. What person, thoughts, memory or situation brings this up? For now, just notice this and write it down. As you go through the day, if another situation strikes you, step back, notice it, and write it down as well. Rather than reacting blindly, you are now taking time to become aware. Once you become fully aware of the way anger operates in your life it will not be able to sneak up from behind.
2) Find a substitute for the automatic angry reaction. Instead of reacting the same old way the next time the situation arises, stop, breathe and tell yourself, I will not be a slave to anger anymore. Stop and listen to the person and say to yourself, "This time I will let them be right. There's plenty of time to be right later." See how much better you feel now getting pulled down into anger.
3) Find a new way of viewing the situation. Instead of seeing them as an enemy, tell yourself that their anger is a cry for help. It comes from pain and conflict within. Instead of going on the attack, say to the person (either in your mind or out loud), "What can I do to serve you?" Not only will this diffuse the anger, but will open new doors for both of you to walk through.
By: Brenda Shoshanna Article Source: http://www.positivearticles.com
Sourced By: TheSAMIGroup.com
It is easy to become addicted. We are all creatures of habit. Habits provide a sense of certainty, security and stability in our lives. When they are disrupted our sense of well being becomes easily threatened. However, when we depend upon a habit for our sense of well being, it is easy for it to develop into an addiction.
The best way to undo an addiction is to look it squarely in the face, see what triggers it, how it functions become aware of the false promises it offers and the huge costs we pay. Then we replace old behaviors with new ones that are easy and enjoyable. As we dissolve an addiction we regain power back over our lives.
To begin to dissolve the addiction to anger, we will start by becoming aware. What is the source of this addiction? What function does it serve?
Functions of Addictions
When we are addicted to anything (anger, substances, relationships), many troubling aspects of life are blocked out. Our focus narrows. The addiction numbs us to painful feelings we may not wish to deal with. The addiction is serving as a defense against anxiety. It prevents us from seeing and dealing with issues, which need to be attended to.
In particular, an addiction to anger provides a sense of power. This is often a defense against feeling helpless or inadequate. Individuals become blind to the fact that as the addiction develops, they will need more and more of it to feel okay. Not only does the dosage increase, but so does the negative impact upon their lives.
Addiction provides a false sense of security. At first it makes the individual feel safe and secure. The reality, however, is that an addiction blinds an individual from doing what needs to be done to build a life of true value and stability.
Effects Of Addiction To Anger
When we are angry we often have a temporary feeling of strength, energy, power, authority or control. Much like alcohol, the surge of anger, which takes over, block out fears, inhibitions and doubts. There is a temporary sense of freedom and empowerment that we normally lack.
Anger also blocks out logical thought processes, producing a sense that we are absolutely right. Some individuals who have trouble making decisions can make them easily then. Decisions made while angry often focus only upon a limited aspect of the situation. These kinds of decisions rarely provide positive outcomes.
Anger provides a sense of justification. Many actions that might seem unacceptable when calm seem perfectly fine when we are angry. Anger also encourages us to blurt out negative thoughts and feelings we may have been holding in that might have better gone left unsaid. Of course, after the surge of anger passes, it is difficult to take these words back. Even if we apologize the after effects remain.
Dissolving The Addiction To Anger:
1) List the times in which you feel angry or upset automatically. What person, thoughts, memory or situation brings this up? For now, just notice this and write it down. As you go through the day, if another situation strikes you, step back, notice it, and write it down as well. Rather than reacting blindly, you are now taking time to become aware. Once you become fully aware of the way anger operates in your life it will not be able to sneak up from behind.
2) Find a substitute for the automatic angry reaction. Instead of reacting the same old way the next time the situation arises, stop, breathe and tell yourself, I will not be a slave to anger anymore. Stop and listen to the person and say to yourself, "This time I will let them be right. There's plenty of time to be right later." See how much better you feel now getting pulled down into anger.
3) Find a new way of viewing the situation. Instead of seeing them as an enemy, tell yourself that their anger is a cry for help. It comes from pain and conflict within. Instead of going on the attack, say to the person (either in your mind or out loud), "What can I do to serve you?" Not only will this diffuse the anger, but will open new doors for both of you to walk through.
By: Brenda Shoshanna Article Source: http://www.positivearticles.com
Sourced By: TheSAMIGroup.com
Thursday, July 19, 2007
Laughter Is Good For Your Heart, According To A New University Of Maryland Medical Center Study
Science Daily — Laughter, along with an active sense of humor, may help protect you against a heart attack, according to a new study by cardiologists at the University of Maryland Medical Center in Baltimore. The study, which is the first to indicate that laughter may help prevent heart disease, was presented at the American Heart Association's 73rd Scientific Sessions on November 15 in New Orleans. The researchers found that people with heart disease were 40 percent less likely to laugh in a variety of situations compared to people of the same age without heart disease.
"The old saying that 'laughter is the best medicine,' definitely appears to be true when it comes to protecting your heart," says Michael Miller, M.D., F.A.C.C., director of the Center for Preventive Cardiology at the University of Maryland Medical Center. "We don't know yet why laughing protects the heart, but we know that mental stress is associated with impairment of the endothelium, the protective barrier lining our blood vessels. This can cause a series of inflammatory reactions that lead to fat and cholesterol build-up in the coronary arteries and ultimately to a heart attack," says Dr. Miller who is also an associate professor of medicine at the University of Maryland School of Medicine.
In the study, researchers compared the humor responses of 300 people. Half of the participants had either suffered a heart attack or had undergone coronary artery bypass surgery. The other 150 were healthy, age-matched participants who did not have heart disease.
Participants in the study were asked to complete two questionnaires. One questionnaire had a series of multiple-choice answers to find out how much or how little the participant laughs in certain situations. The second questionnaire used 50 true or false answers to measure anger and hostility. For example, the questions included the following:
From the multiple-choice section:
* If you arrived at a party and found that someone else was wearing a piece of clothing identical to yours, would you (a) not find it particularly amusing (b) be amused but not show it outwardly (c) smile (d) laugh or (e) laugh heartily.
* If you were eating in a restaurant with some friends and the waiter accidentally spilled a drink on you, would you (a) not find it particularly amusing (b) be amused but not show it outwardly (c) smile (d) laugh or (e) laugh heartily.
From the true or false section:
* I often wonder what hidden reasons another person may have for doing something nice for me. True or False.
* I am likely not to talk to people until they speak to me. True or False.
People with heart disease were less likely to recognize humor or use it to get out of uncomfortable situations. They generally laughed less, even in positive situations and they displayed more anger and hostility.
"The ability to laugh - either naturally or as learned behavior may have important implications in societies such as the U.S. where heart disease remains the number one killer," says Dr. Miller. "We know that exercising, not smoking and eating foods low in saturated fat will reduce the risk of heart disease. Perhaps regular, hearty laughter should be added to the list."
Dr. Miller says it may be possible to incorporate laugher into our daily activities, just as we do with other heart-healthy activities, such as taking the stairs instead of the elevator.
"We could perhaps read something humorous or watch a funny video and try to find ways to take ourselves less seriously," Dr. Miller says. "The recommendation for a healthy heart may one day be -- exercise, eat right and laugh a few times a day."
Other researchers on this study included Adam Clark, M.D. and Alexander Seidler, Ph.D.
Note: This story has been adapted from a news release issued by University Of Maryland Medical Center.
Sourced By: TheSAMIGroup.com
"The old saying that 'laughter is the best medicine,' definitely appears to be true when it comes to protecting your heart," says Michael Miller, M.D., F.A.C.C., director of the Center for Preventive Cardiology at the University of Maryland Medical Center. "We don't know yet why laughing protects the heart, but we know that mental stress is associated with impairment of the endothelium, the protective barrier lining our blood vessels. This can cause a series of inflammatory reactions that lead to fat and cholesterol build-up in the coronary arteries and ultimately to a heart attack," says Dr. Miller who is also an associate professor of medicine at the University of Maryland School of Medicine.
In the study, researchers compared the humor responses of 300 people. Half of the participants had either suffered a heart attack or had undergone coronary artery bypass surgery. The other 150 were healthy, age-matched participants who did not have heart disease.
Participants in the study were asked to complete two questionnaires. One questionnaire had a series of multiple-choice answers to find out how much or how little the participant laughs in certain situations. The second questionnaire used 50 true or false answers to measure anger and hostility. For example, the questions included the following:
From the multiple-choice section:
* If you arrived at a party and found that someone else was wearing a piece of clothing identical to yours, would you (a) not find it particularly amusing (b) be amused but not show it outwardly (c) smile (d) laugh or (e) laugh heartily.
* If you were eating in a restaurant with some friends and the waiter accidentally spilled a drink on you, would you (a) not find it particularly amusing (b) be amused but not show it outwardly (c) smile (d) laugh or (e) laugh heartily.
From the true or false section:
* I often wonder what hidden reasons another person may have for doing something nice for me. True or False.
* I am likely not to talk to people until they speak to me. True or False.
People with heart disease were less likely to recognize humor or use it to get out of uncomfortable situations. They generally laughed less, even in positive situations and they displayed more anger and hostility.
"The ability to laugh - either naturally or as learned behavior may have important implications in societies such as the U.S. where heart disease remains the number one killer," says Dr. Miller. "We know that exercising, not smoking and eating foods low in saturated fat will reduce the risk of heart disease. Perhaps regular, hearty laughter should be added to the list."
Dr. Miller says it may be possible to incorporate laugher into our daily activities, just as we do with other heart-healthy activities, such as taking the stairs instead of the elevator.
"We could perhaps read something humorous or watch a funny video and try to find ways to take ourselves less seriously," Dr. Miller says. "The recommendation for a healthy heart may one day be -- exercise, eat right and laugh a few times a day."
Other researchers on this study included Adam Clark, M.D. and Alexander Seidler, Ph.D.
Note: This story has been adapted from a news release issued by University Of Maryland Medical Center.
Sourced By: TheSAMIGroup.com
Wednesday, July 18, 2007
Effects of Stress
Stress can affect you both immediately (acute stress) and over time (chronic stress).
Tension is often the first signal of acute stress. Tense muscles are tight and feel "hard" to the touch. A tense mind makes you feel jumpy, irritable, and unable to concentrate. This could be your signal to do something about stress, both for your immediate comfort and to prevent the long-term effects of stress.
Symptoms of stress
Common symptoms of stress include:
Rapid heartbeat.
Headache.
Stiff neck and/or tight shoulders.
Backache.
Rapid breathing.
Sweating and sweaty palms.
Upset stomach, nausea, or diarrhea.
You also may notice signs of stress in your thinking, behavior, or mood. You may:
Become irritable and intolerant of even minor disturbances.
Feel irritated or frustrated, lose your temper more often, and yell at others for no reason.
Feel jumpy or exhausted all the time.
Find it hard to concentrate or focus on tasks.
Worry too much about insignificant things.
Doubt your ability to do things.
Imagine negative, worrisome, or terrifying scenes.
Feel you are missing opportunities because you cannot act quickly.
Use this form to assess your stress style and examine how you physically and emotionally cope with stress. (What is a PDF document?)
Acute stress problems
Acute (short-term) stress is the body's immediate reaction to any situation that seems demanding or dangerous. Your stress level depends on how intense the stress is, how long it lasts, and how you cope with the situation. The body usually recovers quickly from acute stress, but it can cause problems if it happens too often or your body doesn't have a chance to return to normal. In people who have heart problems, acute stress can trigger an abnormal heartbeat (arrhythmia) and even a heart attack.
Life-threatening or traumatic events, such as sexual abuse or war experiences, can cause acute stress disorder or post-traumatic stress disorder (PTSD). For more information, see the topic Post-Traumatic Stress Disorder.
Chronic stress problems
Chronic stress can be the result of a host of irritating hassles or a long-term life condition, such as a difficult job situation or living with a chronic disease. In people who have higher levels of chronic stress, the stress response lasts longer. Over time, chronic stress can have an effect on:1, 3
Cardiovascular disease. Stress can lead to high blood pressure, abnormal heartbeat (arrhythmia), problems with blood clotting, and hardening of the arteries (atherosclerosis). It is also linked to coronary artery disease, heart attack, and heart failure.
Muscle pain. People who are stressed often have neck, shoulder, and low back pain. This may be caused by constant tension in the muscle because of stress. Stress also affects rheumatoid arthritis.
Stomach and intestinal problems. Stress may be a factor in gastroesophageal reflux disease (GERD), peptic ulcer disease, and irritable bowel syndrome.
Reproductive organs. Stress can result in painful menstrual periods, decreased fertility, and erection problems.
The lungs. Stress can make symptoms of asthma and chronic obstructive pulmonary disease (COPD) worse.
Skin problems. Stress can make disorders such as acne or psoriasis worse.
The immune system. Under stress, the body becomes more vulnerable to illnesses, from colds and minor infections to major diseases. If you have a chronic illness such as AIDS, stress can make the symptoms worse.
Individual differences
How stress affects you depends on several things including:
Inherited traits.
Your experience with stress.
How you perceive stress.
Your coping strategies.
Your social support.
Some people seem to stand up to or bounce back from stress better than others, and some even seem to thrive on stress; this is known as being stress-hardy or resilient.
To find out how well you cope with and recover from stress, use this Interactive Tool: How Well Do You Bounce Back?
Use this coping strategies evaluation form(What is a PDF document?) to see how you respond to stress.
When you understand how you deal with stress, you can make lifestyle changes to lower your stress level, help you cope with stress better, and help you recover from stress more quickly.
WebMD Medical Reference from Healthwise
Sourced By:TheSAMIGroup.com
Tension is often the first signal of acute stress. Tense muscles are tight and feel "hard" to the touch. A tense mind makes you feel jumpy, irritable, and unable to concentrate. This could be your signal to do something about stress, both for your immediate comfort and to prevent the long-term effects of stress.
Symptoms of stress
Common symptoms of stress include:
Rapid heartbeat.
Headache.
Stiff neck and/or tight shoulders.
Backache.
Rapid breathing.
Sweating and sweaty palms.
Upset stomach, nausea, or diarrhea.
You also may notice signs of stress in your thinking, behavior, or mood. You may:
Become irritable and intolerant of even minor disturbances.
Feel irritated or frustrated, lose your temper more often, and yell at others for no reason.
Feel jumpy or exhausted all the time.
Find it hard to concentrate or focus on tasks.
Worry too much about insignificant things.
Doubt your ability to do things.
Imagine negative, worrisome, or terrifying scenes.
Feel you are missing opportunities because you cannot act quickly.
Use this form to assess your stress style and examine how you physically and emotionally cope with stress. (What is a PDF document?)
Acute stress problems
Acute (short-term) stress is the body's immediate reaction to any situation that seems demanding or dangerous. Your stress level depends on how intense the stress is, how long it lasts, and how you cope with the situation. The body usually recovers quickly from acute stress, but it can cause problems if it happens too often or your body doesn't have a chance to return to normal. In people who have heart problems, acute stress can trigger an abnormal heartbeat (arrhythmia) and even a heart attack.
Life-threatening or traumatic events, such as sexual abuse or war experiences, can cause acute stress disorder or post-traumatic stress disorder (PTSD). For more information, see the topic Post-Traumatic Stress Disorder.
Chronic stress problems
Chronic stress can be the result of a host of irritating hassles or a long-term life condition, such as a difficult job situation or living with a chronic disease. In people who have higher levels of chronic stress, the stress response lasts longer. Over time, chronic stress can have an effect on:1, 3
Cardiovascular disease. Stress can lead to high blood pressure, abnormal heartbeat (arrhythmia), problems with blood clotting, and hardening of the arteries (atherosclerosis). It is also linked to coronary artery disease, heart attack, and heart failure.
Muscle pain. People who are stressed often have neck, shoulder, and low back pain. This may be caused by constant tension in the muscle because of stress. Stress also affects rheumatoid arthritis.
Stomach and intestinal problems. Stress may be a factor in gastroesophageal reflux disease (GERD), peptic ulcer disease, and irritable bowel syndrome.
Reproductive organs. Stress can result in painful menstrual periods, decreased fertility, and erection problems.
The lungs. Stress can make symptoms of asthma and chronic obstructive pulmonary disease (COPD) worse.
Skin problems. Stress can make disorders such as acne or psoriasis worse.
The immune system. Under stress, the body becomes more vulnerable to illnesses, from colds and minor infections to major diseases. If you have a chronic illness such as AIDS, stress can make the symptoms worse.
Individual differences
How stress affects you depends on several things including:
Inherited traits.
Your experience with stress.
How you perceive stress.
Your coping strategies.
Your social support.
Some people seem to stand up to or bounce back from stress better than others, and some even seem to thrive on stress; this is known as being stress-hardy or resilient.
To find out how well you cope with and recover from stress, use this Interactive Tool: How Well Do You Bounce Back?
Use this coping strategies evaluation form(What is a PDF document?) to see how you respond to stress.
When you understand how you deal with stress, you can make lifestyle changes to lower your stress level, help you cope with stress better, and help you recover from stress more quickly.
WebMD Medical Reference from Healthwise
Sourced By:TheSAMIGroup.com
Tuesday, July 17, 2007
Your Child's Guide to Getting Along
Someone took your seat at lunch or pushed ahead of you in line. Your best friend wants you to let her cheat off your test paper. A guy in math class called you...something not so nice. Sometimes it seems like life is a sea of problems - and your ship is sinking. BAM! Body and Mind can help you handle the things that make you crazy. (Well, not all of them. You'll still have homework.)
In every situation, everyone sees things differently and wants to do things their way. And it's normal for people to believe they are right, which leads to disagreements. Problems are never fun - but they can help you to have a good discussion and you can work things out. Clearing the air will help you learn more about your friends, your family,...even yourself. Solving problems in the right way also can help you get through them quickly and easily, and stop them from getting out of control, or even violent.
If sparks do start to fly, you have the power to put out the fire. The next time you have an issue on your hands, don't explode or let someone walk all over you. Instead, convince them to try the BAM! plan with you.
Tip: When a conflict is not a conflict at all?
When you stop it before it starts. Lots of times, problems start when someone doesn't understand where another person is coming from. (Remember the last time someone got mad at you for what seemed like no reason?) So, if you're confused about why someone is acting weird or mean, find out why. Talk, e-mail, IM, send a text message! When they tell you, listen, really listen. And if someone tries to make you mad on purpose, just ignore 'em or ask them why. No one controls your feelings but you!
Tip: Put it on a simmer -- Feel like you're about to lose it?
Here are some tips to keep your anger from boiling over:
Take some deep breaths and concentrate on relaxing your body with each breath.
Count to 10 slowly
Think before you react - what are consequences of your actions?
Keep your voice "low and slow."
Split the scene. Remove yourself from the situation - leave the room for a minute or take a short walk.
WebMD Public Information from the U.S. Department of Health and Human Services
Sourced By:TheSAMIGroup.com
In every situation, everyone sees things differently and wants to do things their way. And it's normal for people to believe they are right, which leads to disagreements. Problems are never fun - but they can help you to have a good discussion and you can work things out. Clearing the air will help you learn more about your friends, your family,...even yourself. Solving problems in the right way also can help you get through them quickly and easily, and stop them from getting out of control, or even violent.
If sparks do start to fly, you have the power to put out the fire. The next time you have an issue on your hands, don't explode or let someone walk all over you. Instead, convince them to try the BAM! plan with you.
Tip: When a conflict is not a conflict at all?
When you stop it before it starts. Lots of times, problems start when someone doesn't understand where another person is coming from. (Remember the last time someone got mad at you for what seemed like no reason?) So, if you're confused about why someone is acting weird or mean, find out why. Talk, e-mail, IM, send a text message! When they tell you, listen, really listen. And if someone tries to make you mad on purpose, just ignore 'em or ask them why. No one controls your feelings but you!
Tip: Put it on a simmer -- Feel like you're about to lose it?
Here are some tips to keep your anger from boiling over:
Take some deep breaths and concentrate on relaxing your body with each breath.
Count to 10 slowly
Think before you react - what are consequences of your actions?
Keep your voice "low and slow."
Split the scene. Remove yourself from the situation - leave the room for a minute or take a short walk.
WebMD Public Information from the U.S. Department of Health and Human Services
Sourced By:TheSAMIGroup.com
Monday, July 16, 2007
8 Summer Steps for Healthy Living
Improve your health with steps so simple you'll barely notice the effort.
In the warmer, longer, lazier days of summer, the living may not be easy, but your life probably feels less chaotic. Even adults tend to adopt a "school's out!" attitude in summer. That's why this is a perfect time to improve your health in a fashion so seasonally laid back you'll barely notice the effort.
To get you started, WebMD went to eight health experts in fields such as diet, fitness, stress, vision, and oral health. We asked them this: If you could only suggest one simple change this season to boost personal health, what would it be? Here are their top eight tips.
1. Give Your Diet a Berry Boost
If you do one thing this summer to improve your diet, have a cup of mixed fresh berries -- blackberries, blueberries, or strawberries -- every day. They'll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich.
A big bonus: Berries are also tops in fiber, which helps keep cholesterol low and may even help prevent some cancers.
2. Get Dirty -- and Stress Less
To improve your stress level, plant a small garden, cultivate a flower box, or if space is really limited, plant a few flower pots -- indoors or out.
Just putting your hands in soil is "grounding." And when life feels like you're moving so fast your feet are barely touching the stuff, being mentally grounded can help relieve physical and mental stress.
3. Floss Daily
You know you need to, now it's time to start: floss every single day. Do it at the beach (in a secluded spot), while reading on your patio, or when watching TV -- and the task will breeze by.
Flossing reduces oral bacteria, which improves overall body health, and if oral bacteria is low, your body has more resources to fight bacteria elsewhere. Floss daily and you're doing better than at least 85% of people.
4. Get Outside to Exercise
Pick one outdoor activity -- going on a hike, taking a nature walk, playing games such as tag with your kids, cycling, roller blading, or swimming -- to shed that cooped-up feeling of gym workouts.
And remember, the family that plays together not only gets fit together -- it's also a great way to create bonding time.
5. Be Good to Your Eyes
To protect your vision at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.
And when playing sports or doing tasks such as mowing the lawn, wear protective eyewear. Ask your eye doctor about the best type; some are sport-specific.
6. Vacation Time!
Improve your heart health: take advantage of summer's slower schedule by using your vacation time to unwind.
Vacations have multiple benefits: They can help lower your blood pressure, heart rate, and stress hormones such as cortisol, which contributes to a widening waist and an increased risk of heart disease.
7. Alcohol: Go Lite
Summer's a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage (unless you are pregnant or should not drink for health or other reasons).
A sangria (table wine diluted with juice), a cold beer, or a wine spritzer are all refreshing but light. In moderation -- defined as one to two drinks daily -- alcohol can protect against heart disease.
8. Sleep Well
Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime.
It's also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.
There they are: Eight super simple ways to boost your health this summer. Try one or try them all. They're so easy you won't even know they're -- shhhh -- good for you.
By Kathleen Doheny
WebMD Feature
Sourced By: TheSAMIGroup.com
In the warmer, longer, lazier days of summer, the living may not be easy, but your life probably feels less chaotic. Even adults tend to adopt a "school's out!" attitude in summer. That's why this is a perfect time to improve your health in a fashion so seasonally laid back you'll barely notice the effort.
To get you started, WebMD went to eight health experts in fields such as diet, fitness, stress, vision, and oral health. We asked them this: If you could only suggest one simple change this season to boost personal health, what would it be? Here are their top eight tips.
1. Give Your Diet a Berry Boost
If you do one thing this summer to improve your diet, have a cup of mixed fresh berries -- blackberries, blueberries, or strawberries -- every day. They'll help you load up on antioxidants, which may help prevent damage to tissues and reduce the risks of age-related illnesses. Blueberries and blackberries are especially antioxidant-rich.
A big bonus: Berries are also tops in fiber, which helps keep cholesterol low and may even help prevent some cancers.
2. Get Dirty -- and Stress Less
To improve your stress level, plant a small garden, cultivate a flower box, or if space is really limited, plant a few flower pots -- indoors or out.
Just putting your hands in soil is "grounding." And when life feels like you're moving so fast your feet are barely touching the stuff, being mentally grounded can help relieve physical and mental stress.
3. Floss Daily
You know you need to, now it's time to start: floss every single day. Do it at the beach (in a secluded spot), while reading on your patio, or when watching TV -- and the task will breeze by.
Flossing reduces oral bacteria, which improves overall body health, and if oral bacteria is low, your body has more resources to fight bacteria elsewhere. Floss daily and you're doing better than at least 85% of people.
4. Get Outside to Exercise
Pick one outdoor activity -- going on a hike, taking a nature walk, playing games such as tag with your kids, cycling, roller blading, or swimming -- to shed that cooped-up feeling of gym workouts.
And remember, the family that plays together not only gets fit together -- it's also a great way to create bonding time.
5. Be Good to Your Eyes
To protect your vision at work and at play, wear protective eyewear. When outdoors, wear sunglasses that block at least 99% of ultraviolet A and B rays. Sunglasses can help prevent cataracts, as well as wrinkles around the eyes.
And when playing sports or doing tasks such as mowing the lawn, wear protective eyewear. Ask your eye doctor about the best type; some are sport-specific.
6. Vacation Time!
Improve your heart health: take advantage of summer's slower schedule by using your vacation time to unwind.
Vacations have multiple benefits: They can help lower your blood pressure, heart rate, and stress hormones such as cortisol, which contributes to a widening waist and an increased risk of heart disease.
7. Alcohol: Go Lite
Summer's a great time to skip drinks with hard alcohol and choose a light, chilled alcoholic beverage (unless you are pregnant or should not drink for health or other reasons).
A sangria (table wine diluted with juice), a cold beer, or a wine spritzer are all refreshing but light. In moderation -- defined as one to two drinks daily -- alcohol can protect against heart disease.
8. Sleep Well
Resist the urge to stay up later during long summer days. Instead pay attention to good sleep hygiene by keeping the same bedtime and wake-up schedule and not drinking alcohol within three hours of bedtime.
It's also a good idea to avoid naps during the day unless you take them every day at the same time, for the same amount of time.
There they are: Eight super simple ways to boost your health this summer. Try one or try them all. They're so easy you won't even know they're -- shhhh -- good for you.
By Kathleen Doheny
WebMD Feature
Sourced By: TheSAMIGroup.com
Friday, July 13, 2007
Exercise Stimulates The Formation Of New Brain Cells
Science Daily — Exercise has a similar effect to antidepressants on depression. This has been shown by previous research. Now Astrid Bjørnebekk at Karolinska Institutet has explained how this can happen: exercise stimulates the production of new brain cells.
In a series of scientific reports, she has searched for the underlying biological mechanisms that explain why exercise can be a form of therapy for depression and has also compared it with pharmacological treatment with an SSRI drug.
The experiment studies were conducted on rats. The results show that both exercise and antidepressants increase the formation of new cells in an area of the brain that is important to memory and learning. Astrid Bjørnebekk's studies confirm previous research results, and she proposes a model to explain how exercise can have an antidepressant effect in mild to moderately severe depression. Her study also shows that exercise is a very good complement to medicines.
"What is interesting is that the effect of antidepressant therapy can be greatly strengthened by external environmental factors," she says.
Previous studies have shown that drug abusers have lowered levels of the dopamine D2 receptor in the brain's reward system. It has been speculated that this may be of significance to the depressive symptoms drug abusers often suffer from. These rat studies show that genetic factors may influence how external environmental factors can regulate levels of the dopamine D2 receptor in the brain.
"Different individuals may have differing sensitivity to how stress lowers dopamine D2 receptor levels, for example. This might be significant in explaining why certain individuals develop depression more readily than others," she says.
Note: This story has been adapted from a news release issued by Karolinska Institutet.
Sourced By: TheSAMIGroup.com
In a series of scientific reports, she has searched for the underlying biological mechanisms that explain why exercise can be a form of therapy for depression and has also compared it with pharmacological treatment with an SSRI drug.
The experiment studies were conducted on rats. The results show that both exercise and antidepressants increase the formation of new cells in an area of the brain that is important to memory and learning. Astrid Bjørnebekk's studies confirm previous research results, and she proposes a model to explain how exercise can have an antidepressant effect in mild to moderately severe depression. Her study also shows that exercise is a very good complement to medicines.
"What is interesting is that the effect of antidepressant therapy can be greatly strengthened by external environmental factors," she says.
Previous studies have shown that drug abusers have lowered levels of the dopamine D2 receptor in the brain's reward system. It has been speculated that this may be of significance to the depressive symptoms drug abusers often suffer from. These rat studies show that genetic factors may influence how external environmental factors can regulate levels of the dopamine D2 receptor in the brain.
"Different individuals may have differing sensitivity to how stress lowers dopamine D2 receptor levels, for example. This might be significant in explaining why certain individuals develop depression more readily than others," she says.
Note: This story has been adapted from a news release issued by Karolinska Institutet.
Sourced By: TheSAMIGroup.com
Thursday, July 12, 2007
Evaluating Stress
Feeling the effects of stress is a normal part of life, especially when you are facing major challenges. However, each person responds to stress differently. What causes a lot of stress for one person may not cause stress for someone else. That's because a large part of stress is a matter of perception-how you view a situation determines how much stress it causes you. Therefore, only you can best evaluate the amount of stress in your life and learn better ways to cope with it.
Ask yourself the following questions to learn what is causing you stress and how you respond:
What job, family, or personal stress do I have?
Chronic stress can be caused by an ongoing stressful situation such as:
Family or relationship problems.
Caring for a family member who is elderly, has chronic health problems, or is disabled. Caregiving is a major source of stress. For more information, see the topic Caregiver Tips.
Job stress.
A family member who is under stress.
Do I have recent major changes in my life?
Stress is an unavoidable part of life and can be good or bad. We routinely experience both types of stress when we go through life changes such as getting married, having a baby, or having a child move away from home.
How am I coping with stress?
Some behaviors and lifestyle choices can interfere with the ways your body seeks relief from stress. For example, as you sleep, your body recovers from the stresses of the day. If you are not getting enough sleep or your sleep is frequently interrupted, you are losing a chance to recover from stress.
Your actions and behavior can be a sign of stress. Some people who face a lot of stress respond by smoking, drinking alcohol, or eating poorly. The health risks posed by these behaviors are made even worse by stress. Your body experiences stress-related wear and tear from two sources: the stress itself and the unhealthy habits you've developed to respond to stress. Evaluate how you respond to stress by identifying your positive and negative coping strategies.
Do my beliefs cause me stress?
Some people feel stressed because their beliefs conflict with the way they are living their life. Examine your beliefs to see if conflict between what you believe and what your life is like causes you stress.
If you are not sure that you are stressed or are not sure what is making you feel the way you do, you need to discover what is causing stress. One way to do this is to keep a stress journal, a written record that can help you identify stressors so you can find better ways to cope with them.
WebMD Medical Reference from Healthwise
Sourced By: TheSAMIGroup.com
Ask yourself the following questions to learn what is causing you stress and how you respond:
What job, family, or personal stress do I have?
Chronic stress can be caused by an ongoing stressful situation such as:
Family or relationship problems.
Caring for a family member who is elderly, has chronic health problems, or is disabled. Caregiving is a major source of stress. For more information, see the topic Caregiver Tips.
Job stress.
A family member who is under stress.
Do I have recent major changes in my life?
Stress is an unavoidable part of life and can be good or bad. We routinely experience both types of stress when we go through life changes such as getting married, having a baby, or having a child move away from home.
How am I coping with stress?
Some behaviors and lifestyle choices can interfere with the ways your body seeks relief from stress. For example, as you sleep, your body recovers from the stresses of the day. If you are not getting enough sleep or your sleep is frequently interrupted, you are losing a chance to recover from stress.
Your actions and behavior can be a sign of stress. Some people who face a lot of stress respond by smoking, drinking alcohol, or eating poorly. The health risks posed by these behaviors are made even worse by stress. Your body experiences stress-related wear and tear from two sources: the stress itself and the unhealthy habits you've developed to respond to stress. Evaluate how you respond to stress by identifying your positive and negative coping strategies.
Do my beliefs cause me stress?
Some people feel stressed because their beliefs conflict with the way they are living their life. Examine your beliefs to see if conflict between what you believe and what your life is like causes you stress.
If you are not sure that you are stressed or are not sure what is making you feel the way you do, you need to discover what is causing stress. One way to do this is to keep a stress journal, a written record that can help you identify stressors so you can find better ways to cope with them.
WebMD Medical Reference from Healthwise
Sourced By: TheSAMIGroup.com
Thursday, July 5, 2007
'This Job Is Killing Me'
WebMD Medical News
Dec. 13, 2000 -- Every weekday, Gilda T. wakes up at 5 a.m. to start getting ready for work. She leaves the house a little after 6 a.m. and doesn't return again until after 8 p.m. Sometimes she is so busy throughout the day that she forgets to eat.
Unfortunately, her salary barely reflects the time and energy she puts into her job as an insurance producer. "Sometimes I get so stressed out at work, I can hardly breathe. It's like my whole chest tightens up," she says. "People are always wanting things from me, and I am constantly having to answer to this person or that person for one thing or another. It can make your head spin."
Sound familiar? For many reasons -- including the booming economy -- many of us work more and harder than ever before to keep up with the Joneses or to make ends meet. That's why most of us can relate to Gilda's plight. And a recent article in the Journal of Cardiovascular Risk reports that work-related stress, including long hours, low reward, a hectic pace, and a lack of social support in the workplace, can actually increase a person's risk of heart disease.
Study author Christopher Tennant of the department of psychological medicine at Sydney University and the Royal North Shore Hospital in St. Leonards, Australia, reviewed several studies on work stress and heart disease published from 1990 to 2000. In one study, bus drivers who worked in high intensity traffic areas were found to be more likely to die from heart disease than those whose routes were less hectic. And in six of nine studies, excessive hours also increased the risk for heart disease. Other factors that were shown to raise risk of heart disease included poor social support, job insecurity, inability to relax after work, and lack of decision-making authority.
"There is a broad range of environmental and job characteristics that have various impacts on mental and physical processes -- some are good and some are not so good," says Peter L. Schnall, MD, MPH, director of the Center for Social Epidemiology and an associate professor of medicine at the University of California, Irvine.
"Working is not necessary bad for folks," says Schnall, who is editor of the recently published book The Workplace and Cardiovascular Disease.
But certain factors in the workplace, including stressful relations with co-workers and superiors, social isolation, and even physical factors such as heat, cold, noise, and excessive physical labor, may have a negative effect on health, Schnall says.
For example, he tells WebMD that people in jobs with high demand and low control are 3-5 times more likely to have high blood pressure, which is a major risk factor for heart disease.
"Jobs where they spend a great effort and don't get a great reward have a very negative impact on the physiologic system," says Schnall, who points out that the length of the average American work week is now 48 hours.
People in stressful jobs may be more likely to smoke, drink alcohol, engage in unhealthy eating habits, and lead sedentary lifestyles.
That's exactly what Gilda does. "I smoke on my way to work and coming home from work. I rarely have the time or energy to exercise and find that my treadmill is just another place to keep my belongings," she says.
"There are dozens of different strategies [to improve the work environment]. So the question is whether management is interested enough to make the necessary changes," says Schnall.
For example, bus drivers' stress levels may improve if there was adequate staffing of buses, more breaks, and bus lanes to help avoid traffic, he suggests.
But it's not just the management who has the power to make change. Employees can also help themselves.
"People who come in with job stress issues are suffering from anxiety, fatigue, anger, and other things that up blood pressure and cause health problems," says Jennifer Feeley, MFT, a therapist in San Francisco who specializes in job stress and other issues. "We look at what's going on in the workplace, [and] if the client is up for it, we do a search for a job that might be more suited to their temperament."
But if changing jobs is not an option because of money or other factors, "we look at ways that they can balance their personal life to get what they need," she tells WebMD. "Learning how to meditate or relax through breathing exercises are ways to take their minds off immediate trigger moments so that they have a chance or a choice to respond in a different way."
Feeley says that she sees a lot of people who suffer from job stress and strain. "The more the economy booms," Feeley says, "the more chances there are for people to make money and upgrade their lives. And this is the trade-off."
© 2000 WebMD, Inc. All rights reserved.
Sourced By: TheSAMIGroup.com
Dec. 13, 2000 -- Every weekday, Gilda T. wakes up at 5 a.m. to start getting ready for work. She leaves the house a little after 6 a.m. and doesn't return again until after 8 p.m. Sometimes she is so busy throughout the day that she forgets to eat.
Unfortunately, her salary barely reflects the time and energy she puts into her job as an insurance producer. "Sometimes I get so stressed out at work, I can hardly breathe. It's like my whole chest tightens up," she says. "People are always wanting things from me, and I am constantly having to answer to this person or that person for one thing or another. It can make your head spin."
Sound familiar? For many reasons -- including the booming economy -- many of us work more and harder than ever before to keep up with the Joneses or to make ends meet. That's why most of us can relate to Gilda's plight. And a recent article in the Journal of Cardiovascular Risk reports that work-related stress, including long hours, low reward, a hectic pace, and a lack of social support in the workplace, can actually increase a person's risk of heart disease.
Study author Christopher Tennant of the department of psychological medicine at Sydney University and the Royal North Shore Hospital in St. Leonards, Australia, reviewed several studies on work stress and heart disease published from 1990 to 2000. In one study, bus drivers who worked in high intensity traffic areas were found to be more likely to die from heart disease than those whose routes were less hectic. And in six of nine studies, excessive hours also increased the risk for heart disease. Other factors that were shown to raise risk of heart disease included poor social support, job insecurity, inability to relax after work, and lack of decision-making authority.
"There is a broad range of environmental and job characteristics that have various impacts on mental and physical processes -- some are good and some are not so good," says Peter L. Schnall, MD, MPH, director of the Center for Social Epidemiology and an associate professor of medicine at the University of California, Irvine.
"Working is not necessary bad for folks," says Schnall, who is editor of the recently published book The Workplace and Cardiovascular Disease.
But certain factors in the workplace, including stressful relations with co-workers and superiors, social isolation, and even physical factors such as heat, cold, noise, and excessive physical labor, may have a negative effect on health, Schnall says.
For example, he tells WebMD that people in jobs with high demand and low control are 3-5 times more likely to have high blood pressure, which is a major risk factor for heart disease.
"Jobs where they spend a great effort and don't get a great reward have a very negative impact on the physiologic system," says Schnall, who points out that the length of the average American work week is now 48 hours.
People in stressful jobs may be more likely to smoke, drink alcohol, engage in unhealthy eating habits, and lead sedentary lifestyles.
That's exactly what Gilda does. "I smoke on my way to work and coming home from work. I rarely have the time or energy to exercise and find that my treadmill is just another place to keep my belongings," she says.
"There are dozens of different strategies [to improve the work environment]. So the question is whether management is interested enough to make the necessary changes," says Schnall.
For example, bus drivers' stress levels may improve if there was adequate staffing of buses, more breaks, and bus lanes to help avoid traffic, he suggests.
But it's not just the management who has the power to make change. Employees can also help themselves.
"People who come in with job stress issues are suffering from anxiety, fatigue, anger, and other things that up blood pressure and cause health problems," says Jennifer Feeley, MFT, a therapist in San Francisco who specializes in job stress and other issues. "We look at what's going on in the workplace, [and] if the client is up for it, we do a search for a job that might be more suited to their temperament."
But if changing jobs is not an option because of money or other factors, "we look at ways that they can balance their personal life to get what they need," she tells WebMD. "Learning how to meditate or relax through breathing exercises are ways to take their minds off immediate trigger moments so that they have a chance or a choice to respond in a different way."
Feeley says that she sees a lot of people who suffer from job stress and strain. "The more the economy booms," Feeley says, "the more chances there are for people to make money and upgrade their lives. And this is the trade-off."
© 2000 WebMD, Inc. All rights reserved.
Sourced By: TheSAMIGroup.com
Tuesday, July 3, 2007
How to Avoid the 'Demons' of Summer
Tips for keeping your cool when obnoxious behavior tries to ruin your summer fun.
We're all familiar with friends or relatives who can ruin the best summer plans with bouts of rude or overbearing behavior: the "bridezilla" who destroys anyone who gets in the way of her perfect summer wedding; the in-laws who announce they'll be coming for a visit -- for July and August; or the bully at the public swimming pool who insists on trying to drown your son.
These summer demons seem determined to throw a serious wrench in your summer fun. But before you throw in the beach towel and put away the suntan lotion, check out WebMD's summer-saving tips on managing some of the worst offenders of the hot-weather season.
The Bridezilla
She's getting married at the end of June and she's going to have the wedding day of her dreams. And anyone who is crazy enough to get in her way will suffer the wrath of the bridezilla.
"The bridezilla is a perfectionist, self-absorbed nightmare of a person," says Allison Moir-Smith, author of Emotionally Engaged: A Bride's Guide to Surviving the "Happiest" Time of Her Life. "It's someone whose behavior is completely out of character, but there is so much going on in her life, what she doesn't know is that she's attaching all of her stress and feeling and angst to the wedding itself."
The bridezilla, Moir-Smith explains, is undergoing a tremendous period of flux in her life. She's going from girlfriend to wife, daughter to daughter-in-law, single and care-free to married with responsibilities --forever. And all the stress she is feeling is funneled right into the wedding day.
Avoiding a Wedding Meltdown
Rather than obsessing over how the napkins are folded and floral centerpieces arranged, help her remember that it's not the wedding that is important -- it's the marriage. Here are tips to help her exorcise the bridezilla demon:
"She should choose 5 things that are essential for her to have in their wedding," says Moir-Smith. "For everyone that list will be different. Maybe it's the musicians, the dress, or the cake. Then let go of the rest and enjoy the day.
"Let the wedding have its own soul," Moir-Smith tells WebMD. "She shouldn't try to control every detail that she can't predict or plan for.
"Help her work through her feelings and accept them. She is going through a powerful and profound change, and once she realizes that, it helps make all the wedding stress relative," says Moir-Smith.
"A good friend can help the bride by not complaining about the bridesmaid dress," says Moir-Smith. "It's more effective and helpful to talk to the bride about her feelings, and changes in her life."
With the bridezilla demons under control, at least until the DJ calls to cancel a week before the wedding, her friends can get back to enjoying their summer.
The In-Laws
They're descending; the buffer zone is shrinking by the moment as you feel the in-laws closing in.
"Relationships with in-laws are tricky because they form a triangle," says Jenn Berman, PhD, a psychologist who specializes in family therapy. "It's you, your spouse, and the parents. There tends to be competition for love, attention, approval -- and when there are conflicts, usually the parents are asked to pick. And that is a sticky situation."
"Conflicts" being the operative word, especially when you are trying to enjoy your summer and the in-laws announce they'll be visiting for a long time.
"Most families are better off to avoid extended stays unless those stays are in hotels," Berman tells WebMD. "It tends to increase the tension until things get to the boiling point and then it gets ugly. I recommend suggesting a one-week stay."
How do you tactfully tell your in-laws that the Marriott down the street has great rates? Start with a united front.
"Talk to your spouse first," says Berman. "Approach it as: 'I want to have the best possible relationship with your parents, but we need boundaries.' Then you can talk to your in-laws and say, 'We would love to have you visit from this date to that date; beyond that we'd like it if you could stay in a hotel."
And while they are visiting, here's how to avoid a cold war, and make their summer stay a pleasant one:
"Be respectful," says Berman. "Understand that you don't have to be best friends with them, but they did bring your spouse into the world, and you do owe them some respect for that alone.
"Respect differences," says Berman. "You don't have to agree on politics and decorating. Better yet, avoid these hot-topic discussions.
"The more inclusive you can be when they are visiting, the better," says Berman. "Showing them you care means a lot.
"Make sure you and your spouse are on the same page," says Berman. "Your husband or wife should jump in and back you up if your in-laws are being critical or disrespectful."
The Road Rager
You just set out on your first summer road trip, and you have 200 miles in front of you. But instead of cruising along the highway at 75 mph, you've been playing cat and mouse with an oversized RV -- maybe because you accidentally cut him off when you pulled back onto the highway after stopping for a greasy burger. Three high beams in your rear view mirror later, it's official -- the RV maniac has road rage. How do you handle this dangerous summer demon?
"Don't make eye contact," says Tony Fiore, PhD, a psychologist and anger coach. "That's the secret signal in the animal world to engage in combat."
At high speeds, combat is not recommended. What else can you do to protect yourself from ragers behind the wheel?
"Don't respond in kind," says Fiore. "Don't escalate it, because that makes them respond again; then you respond, and before you know it you have a real situation. Let them do what they're going to do and tell yourself it doesn't matter.
"Change what is called your 'self-talk' -- what you say to yourself that causes you to get worked up," says Fiore. "When someone cuts you off, automatic thoughts enter your mind: 'What a jerk, he has no right to do that, and I'm going to get even.' You have to challenge that self-talk and remember it's not personal.
"Realize that you don't know what's going on in their lives," says Fiore. "She could have just come from the doctor's office and gotten bad news, or he could have found out his wife is going to divorce him after 30 years."
With these dashboard tools, maybe you can get back on the road to summer fun.
The Bully
The public swimming pool is a haven for this dreaded summer demon: the bully. The kid who likes to torture those younger and weaker with dunking, cannonballs, and the worst possible thing that can happen to a kid in a bathing suit during the summer: the wedgie.
"A bully is someone who attempts in an aggressive and physical way to control another person," says Charles Figley, PhD, director of the psychosocial stress program at Florida State University. "Frequently, it's children who are bullies, and its learned behavior; it doesn't happen naturally."
A bully's personality blossoms when his parents tolerate his bad behavior with a lack of punishment, as well as frequent admiration and encouragement, explains Figley.
Here's how a parent can help protect a child from a bully so the whole family can enjoy its summer:
"Ask what is going on," says Figley. "Their initial response may be 'nothing,' because they've learned if they tell it may make matters worse. But don't stop there.
"Have the child look at you, and then go through step by step what happened during the day," says Figley. "Unless the child is an extraordinarily good liar, you'll hit pay dirt.
"If the child finally admits that a bully held him under water, rather than focusing on your own child, ask if it happened to anyone else," Figley tells WebMD. "You're getting insight into the world of your child through his eyes, but you're focused on another child. It's less risky, and indeed it may help you both find a solution.
"Respect the child enough to ask what he or she has tried to do about it in the past," says Figley. "The child will then talk about strategies he or she has used to avoid the situation or to get along."
"What you're doing is engaging the child gently in a research project to gather all the facts to develop strategies to solve the problem," says Figley. "Even if it doesn't help in that particular situation, it's a great opportunity for the child to learn that he's not in it by himself. That the parent has a responsibility to be an ally or an advocate."
And if a parent actually witnesses the bullying taking place at the public pool?
"In the pool scenario, if a parent sees bullying happening, they need to act on it and not allow the child to be abused," says Figley. "While it may embarrass the child, their job is protection. Letting the drama unfold in the hope that it will teach the child a lesson in courage, that's swell, but it's completely unethical and inappropriate when the parent sees it for himself."
Stay Cool When It's Hot
When the temperature starts to climb, what's the most important tip for keeping your cool, no matter what demon rears its ugly head?
"Learn how to respond instead of react," says anger coach Fiore. "You have a choice -- you're not Pavlov's dog. Ask yourself how to best get what you want without anger. The problem with anger is it doesn't work 95% of the time."
By Heather Hatfield
WebMD Feature
Sourced By: TheSAMIGroup.com
We're all familiar with friends or relatives who can ruin the best summer plans with bouts of rude or overbearing behavior: the "bridezilla" who destroys anyone who gets in the way of her perfect summer wedding; the in-laws who announce they'll be coming for a visit -- for July and August; or the bully at the public swimming pool who insists on trying to drown your son.
These summer demons seem determined to throw a serious wrench in your summer fun. But before you throw in the beach towel and put away the suntan lotion, check out WebMD's summer-saving tips on managing some of the worst offenders of the hot-weather season.
The Bridezilla
She's getting married at the end of June and she's going to have the wedding day of her dreams. And anyone who is crazy enough to get in her way will suffer the wrath of the bridezilla.
"The bridezilla is a perfectionist, self-absorbed nightmare of a person," says Allison Moir-Smith, author of Emotionally Engaged: A Bride's Guide to Surviving the "Happiest" Time of Her Life. "It's someone whose behavior is completely out of character, but there is so much going on in her life, what she doesn't know is that she's attaching all of her stress and feeling and angst to the wedding itself."
The bridezilla, Moir-Smith explains, is undergoing a tremendous period of flux in her life. She's going from girlfriend to wife, daughter to daughter-in-law, single and care-free to married with responsibilities --forever. And all the stress she is feeling is funneled right into the wedding day.
Avoiding a Wedding Meltdown
Rather than obsessing over how the napkins are folded and floral centerpieces arranged, help her remember that it's not the wedding that is important -- it's the marriage. Here are tips to help her exorcise the bridezilla demon:
"She should choose 5 things that are essential for her to have in their wedding," says Moir-Smith. "For everyone that list will be different. Maybe it's the musicians, the dress, or the cake. Then let go of the rest and enjoy the day.
"Let the wedding have its own soul," Moir-Smith tells WebMD. "She shouldn't try to control every detail that she can't predict or plan for.
"Help her work through her feelings and accept them. She is going through a powerful and profound change, and once she realizes that, it helps make all the wedding stress relative," says Moir-Smith.
"A good friend can help the bride by not complaining about the bridesmaid dress," says Moir-Smith. "It's more effective and helpful to talk to the bride about her feelings, and changes in her life."
With the bridezilla demons under control, at least until the DJ calls to cancel a week before the wedding, her friends can get back to enjoying their summer.
The In-Laws
They're descending; the buffer zone is shrinking by the moment as you feel the in-laws closing in.
"Relationships with in-laws are tricky because they form a triangle," says Jenn Berman, PhD, a psychologist who specializes in family therapy. "It's you, your spouse, and the parents. There tends to be competition for love, attention, approval -- and when there are conflicts, usually the parents are asked to pick. And that is a sticky situation."
"Conflicts" being the operative word, especially when you are trying to enjoy your summer and the in-laws announce they'll be visiting for a long time.
"Most families are better off to avoid extended stays unless those stays are in hotels," Berman tells WebMD. "It tends to increase the tension until things get to the boiling point and then it gets ugly. I recommend suggesting a one-week stay."
How do you tactfully tell your in-laws that the Marriott down the street has great rates? Start with a united front.
"Talk to your spouse first," says Berman. "Approach it as: 'I want to have the best possible relationship with your parents, but we need boundaries.' Then you can talk to your in-laws and say, 'We would love to have you visit from this date to that date; beyond that we'd like it if you could stay in a hotel."
And while they are visiting, here's how to avoid a cold war, and make their summer stay a pleasant one:
"Be respectful," says Berman. "Understand that you don't have to be best friends with them, but they did bring your spouse into the world, and you do owe them some respect for that alone.
"Respect differences," says Berman. "You don't have to agree on politics and decorating. Better yet, avoid these hot-topic discussions.
"The more inclusive you can be when they are visiting, the better," says Berman. "Showing them you care means a lot.
"Make sure you and your spouse are on the same page," says Berman. "Your husband or wife should jump in and back you up if your in-laws are being critical or disrespectful."
The Road Rager
You just set out on your first summer road trip, and you have 200 miles in front of you. But instead of cruising along the highway at 75 mph, you've been playing cat and mouse with an oversized RV -- maybe because you accidentally cut him off when you pulled back onto the highway after stopping for a greasy burger. Three high beams in your rear view mirror later, it's official -- the RV maniac has road rage. How do you handle this dangerous summer demon?
"Don't make eye contact," says Tony Fiore, PhD, a psychologist and anger coach. "That's the secret signal in the animal world to engage in combat."
At high speeds, combat is not recommended. What else can you do to protect yourself from ragers behind the wheel?
"Don't respond in kind," says Fiore. "Don't escalate it, because that makes them respond again; then you respond, and before you know it you have a real situation. Let them do what they're going to do and tell yourself it doesn't matter.
"Change what is called your 'self-talk' -- what you say to yourself that causes you to get worked up," says Fiore. "When someone cuts you off, automatic thoughts enter your mind: 'What a jerk, he has no right to do that, and I'm going to get even.' You have to challenge that self-talk and remember it's not personal.
"Realize that you don't know what's going on in their lives," says Fiore. "She could have just come from the doctor's office and gotten bad news, or he could have found out his wife is going to divorce him after 30 years."
With these dashboard tools, maybe you can get back on the road to summer fun.
The Bully
The public swimming pool is a haven for this dreaded summer demon: the bully. The kid who likes to torture those younger and weaker with dunking, cannonballs, and the worst possible thing that can happen to a kid in a bathing suit during the summer: the wedgie.
"A bully is someone who attempts in an aggressive and physical way to control another person," says Charles Figley, PhD, director of the psychosocial stress program at Florida State University. "Frequently, it's children who are bullies, and its learned behavior; it doesn't happen naturally."
A bully's personality blossoms when his parents tolerate his bad behavior with a lack of punishment, as well as frequent admiration and encouragement, explains Figley.
Here's how a parent can help protect a child from a bully so the whole family can enjoy its summer:
"Ask what is going on," says Figley. "Their initial response may be 'nothing,' because they've learned if they tell it may make matters worse. But don't stop there.
"Have the child look at you, and then go through step by step what happened during the day," says Figley. "Unless the child is an extraordinarily good liar, you'll hit pay dirt.
"If the child finally admits that a bully held him under water, rather than focusing on your own child, ask if it happened to anyone else," Figley tells WebMD. "You're getting insight into the world of your child through his eyes, but you're focused on another child. It's less risky, and indeed it may help you both find a solution.
"Respect the child enough to ask what he or she has tried to do about it in the past," says Figley. "The child will then talk about strategies he or she has used to avoid the situation or to get along."
"What you're doing is engaging the child gently in a research project to gather all the facts to develop strategies to solve the problem," says Figley. "Even if it doesn't help in that particular situation, it's a great opportunity for the child to learn that he's not in it by himself. That the parent has a responsibility to be an ally or an advocate."
And if a parent actually witnesses the bullying taking place at the public pool?
"In the pool scenario, if a parent sees bullying happening, they need to act on it and not allow the child to be abused," says Figley. "While it may embarrass the child, their job is protection. Letting the drama unfold in the hope that it will teach the child a lesson in courage, that's swell, but it's completely unethical and inappropriate when the parent sees it for himself."
Stay Cool When It's Hot
When the temperature starts to climb, what's the most important tip for keeping your cool, no matter what demon rears its ugly head?
"Learn how to respond instead of react," says anger coach Fiore. "You have a choice -- you're not Pavlov's dog. Ask yourself how to best get what you want without anger. The problem with anger is it doesn't work 95% of the time."
By Heather Hatfield
WebMD Feature
Sourced By: TheSAMIGroup.com
Monday, July 2, 2007
Forgive and Forget
It's not always easy, but the benefits of forgiving -- and 'forgetting' -- can be powerful. Here are some tips.
Many people view forgiveness as an offshoot of love -- a gift given freely to those who have hurt you.
Forgiveness, however, may bring enormous benefits to the person who gives that gift, according to recent research. If you can bring yourself to forgive and forget, you are likely to enjoy lower blood pressure, a stronger immune system, and a drop in the stress hormones circulating in your blood, studies suggest. Back pain, stomach problems, and headaches may disappear. And you’ll reduce the anger, bitterness, resentment, depression, and other negative emotions that accompany the failure to forgive.
Of course, forgiving is notoriously difficult. “Everyone says forgiveness is a lovely idea until they have something to forgive,” said C.S. Lewis.
And forgetting may not be a realistic or desirable goal.
“Despite the familiar cliche, ‘forgive and forget,’ most of us find forgetting nearly impossible,” says Charlotte vanOyen Witvliet, PhD, associate professor of psychology at Hope College. “Forgiveness does not involve a literal forgetting. Forgiveness involves remembering graciously. The forgiver remembers the true though painful parts, but without the embellishment of angry adjectives and adverbs that stir up contempt.”
Forgiving (and Forgetting) Quells Stress
That type of angry “embellishment,” as Witvliet calls it, seems to carry serious consequences. In a 2001 study, she monitored the physiological responses of 71 college students as they either dwelled on injustices done to them, or imagined themselves forgiving the offenders.
“When focused on unforgiving responses, their blood pressure surged, their heart rates increased, brow muscles tensed, and negative feelings escalated,” she says. “By contrast, forgiving responses induced calmer feelings and physical responses. It appears that harboring unforgiveness comes at an emotional and a physiological cost. Cultivating forgiveness may cut these costs.”
But how do we cultivate forgiveness?
Frederic Luskin, PhD, director of the Stanford University Forgiveness Project, readily admits that forgiveness, like love, can’t be forced.
“You can’t just will forgiveness,” says Luskin, author of Forgive For Good: A Proven Prescription for Health and Happiness. “What I teach is that you can create conditions where forgiveness is more likely to occur. There are specific practices we offer that diminish hostility and self-pity, and increase positive emotions, so it becomes more likely that a genuine, heartfelt release of resentment will occur.”
How to Encourage Forgiveness
For example, Luskin encourages the practice of gratitude -- the active effort to acknowledge what’s good in your life.
“Gratitude is simply focusing your attention on the positive things that have happened,” he says. “That creates a biochemical experience that makes it more likely that forgiveness will occur.”
Stress management, whether through meditation, deep breathing, or relaxation exercises, also helps quell the stress of anger and resentment, he says. So does “cognitive reframing,” which fosters acceptance of the facts of your situation.
“You may wish you had a better mother or a better lover,” Luskin says, “but the world is the way it is.”
Finally, Luskin encourages people to change the story they tell themselves so they appear more like survivors who are hopeful about the future rather than victims with a grievance.
“You can change, ‘I hate my mother because she didn’t love me,’ to, ‘life is a real challenge for me because I didn’t feel loved as a child,’” Luskin said. “That makes forgiveness so much more possible.”
Two Types of Forgiveness
Everett L. Worthington Jr., PhD, a professor of psychology at Virginia Commonwealth University and the author of Forgiveness and Reconciliation: Theory and Applications, divides forgiveness into two types. Decisional forgiveness involves choosing to let go of angry thoughts about the person you feel has wronged you.
“You can tell yourself, ‘I am not going to seek revenge,’ for example, or, ‘I am going to avoid that person,’” Worthington says. “You could choose decisional forgiveness and still have a lot of emotional unforgiveness.”
The ultimate goal, however, is emotional forgiveness, in which negative emotions such as resentment, bitterness, hostility, hatred, anger, and fear are replaced with love, compassion, sympathy, and empathy.
“Emotional forgiveness is where the health action is,” says Worthington. “Emotional unforgiveness causes a chronic stress response, which results in obsessing about the wrong done to you. Rumination is what gets people into trouble. Rumination is the mental health bad boy. It’s associated with almost everything bad in the mental health field -- obsessive-compulsive disorder, anxiety, depression … probably hives too.”
REACH for Forgiveness
To help people achieve emotional forgiveness, Worthington has devised a 5-step program called REACH, with each letter representing one step.
“First you recall the hurt objectively, without blame and self-victimization,” Worthington says. “Then you empathize by trying to imagine the viewpoint of the person who wronged you. The altruistic part involves getting people to think about a time they were forgiven and how that felt. When it’s time to commit to forgiveness, people usually say, not yet, but when they finally do, they must then hold on to forgiveness.”
All this is not merely theoretical for Worthington. His mother was beaten to death with a crowbar in 1995, and yet, by applying the five steps of REACH, he managed to forgive.
“Within 30 hours I was able to forgive the youths who had committed this horrible crime,” he writes in Forgiveness and Reconciliation.
When Not Forgiving Is OK
But some people cannot forgive, and that’s OK too, according to Jeanne Safer, PhD, a psychotherapist and the author of Forgiving and Not Forgiving. For some of her patients, recognizing that they don’t have to forgive is a huge relief.
“Many don’t have to forgive in order to resolve their feelings,” Safer says. “They say, ‘I can never feel OK about these terrible things, but I’m not going to be vengeful.’”
To help them achieve this resolution, Safer offers a three-step process. The first step involves re-engagement -- a decision to think through what happened. The second step, recognition, means looking at every feeling you may have about the injury. “You ask yourself, ‘why do I want revenge?’” Safer said. “Revenge is based on powerlessness and it’s doomed to failure.”
The final step involves reinterpretation of the injury, including an attempt to understand the person who caused it. “This is where forgivers and nonforgivers divide,” Safer said. “Sometimes you’re not able to reconnect with the person, but if you go through this process, at least you won’t be a victim.”
Forgiveness research proliferated after the publication in 1984 of Forgive and Forget: Healing the Hurts We Don’t Deserve, by Lewis B. Smedes, who claimed that forgiveness produced benefits for the forgiver.
Safer, however, is wary of those who picked up on this idea and started to promote what she calls “promiscuous forgiveness.”
"What’s important is working it through and achieving resolution, whether it leads to forgiveness or not. Forgiveness involves wishing the other well. You’re already there if you don’t wish them ill,” Safer says.
By Tom Valeo
WebMD Feature
Sourced By: TheSAMIGroup.com
Many people view forgiveness as an offshoot of love -- a gift given freely to those who have hurt you.
Forgiveness, however, may bring enormous benefits to the person who gives that gift, according to recent research. If you can bring yourself to forgive and forget, you are likely to enjoy lower blood pressure, a stronger immune system, and a drop in the stress hormones circulating in your blood, studies suggest. Back pain, stomach problems, and headaches may disappear. And you’ll reduce the anger, bitterness, resentment, depression, and other negative emotions that accompany the failure to forgive.
Of course, forgiving is notoriously difficult. “Everyone says forgiveness is a lovely idea until they have something to forgive,” said C.S. Lewis.
And forgetting may not be a realistic or desirable goal.
“Despite the familiar cliche, ‘forgive and forget,’ most of us find forgetting nearly impossible,” says Charlotte vanOyen Witvliet, PhD, associate professor of psychology at Hope College. “Forgiveness does not involve a literal forgetting. Forgiveness involves remembering graciously. The forgiver remembers the true though painful parts, but without the embellishment of angry adjectives and adverbs that stir up contempt.”
Forgiving (and Forgetting) Quells Stress
That type of angry “embellishment,” as Witvliet calls it, seems to carry serious consequences. In a 2001 study, she monitored the physiological responses of 71 college students as they either dwelled on injustices done to them, or imagined themselves forgiving the offenders.
“When focused on unforgiving responses, their blood pressure surged, their heart rates increased, brow muscles tensed, and negative feelings escalated,” she says. “By contrast, forgiving responses induced calmer feelings and physical responses. It appears that harboring unforgiveness comes at an emotional and a physiological cost. Cultivating forgiveness may cut these costs.”
But how do we cultivate forgiveness?
Frederic Luskin, PhD, director of the Stanford University Forgiveness Project, readily admits that forgiveness, like love, can’t be forced.
“You can’t just will forgiveness,” says Luskin, author of Forgive For Good: A Proven Prescription for Health and Happiness. “What I teach is that you can create conditions where forgiveness is more likely to occur. There are specific practices we offer that diminish hostility and self-pity, and increase positive emotions, so it becomes more likely that a genuine, heartfelt release of resentment will occur.”
How to Encourage Forgiveness
For example, Luskin encourages the practice of gratitude -- the active effort to acknowledge what’s good in your life.
“Gratitude is simply focusing your attention on the positive things that have happened,” he says. “That creates a biochemical experience that makes it more likely that forgiveness will occur.”
Stress management, whether through meditation, deep breathing, or relaxation exercises, also helps quell the stress of anger and resentment, he says. So does “cognitive reframing,” which fosters acceptance of the facts of your situation.
“You may wish you had a better mother or a better lover,” Luskin says, “but the world is the way it is.”
Finally, Luskin encourages people to change the story they tell themselves so they appear more like survivors who are hopeful about the future rather than victims with a grievance.
“You can change, ‘I hate my mother because she didn’t love me,’ to, ‘life is a real challenge for me because I didn’t feel loved as a child,’” Luskin said. “That makes forgiveness so much more possible.”
Two Types of Forgiveness
Everett L. Worthington Jr., PhD, a professor of psychology at Virginia Commonwealth University and the author of Forgiveness and Reconciliation: Theory and Applications, divides forgiveness into two types. Decisional forgiveness involves choosing to let go of angry thoughts about the person you feel has wronged you.
“You can tell yourself, ‘I am not going to seek revenge,’ for example, or, ‘I am going to avoid that person,’” Worthington says. “You could choose decisional forgiveness and still have a lot of emotional unforgiveness.”
The ultimate goal, however, is emotional forgiveness, in which negative emotions such as resentment, bitterness, hostility, hatred, anger, and fear are replaced with love, compassion, sympathy, and empathy.
“Emotional forgiveness is where the health action is,” says Worthington. “Emotional unforgiveness causes a chronic stress response, which results in obsessing about the wrong done to you. Rumination is what gets people into trouble. Rumination is the mental health bad boy. It’s associated with almost everything bad in the mental health field -- obsessive-compulsive disorder, anxiety, depression … probably hives too.”
REACH for Forgiveness
To help people achieve emotional forgiveness, Worthington has devised a 5-step program called REACH, with each letter representing one step.
“First you recall the hurt objectively, without blame and self-victimization,” Worthington says. “Then you empathize by trying to imagine the viewpoint of the person who wronged you. The altruistic part involves getting people to think about a time they were forgiven and how that felt. When it’s time to commit to forgiveness, people usually say, not yet, but when they finally do, they must then hold on to forgiveness.”
All this is not merely theoretical for Worthington. His mother was beaten to death with a crowbar in 1995, and yet, by applying the five steps of REACH, he managed to forgive.
“Within 30 hours I was able to forgive the youths who had committed this horrible crime,” he writes in Forgiveness and Reconciliation.
When Not Forgiving Is OK
But some people cannot forgive, and that’s OK too, according to Jeanne Safer, PhD, a psychotherapist and the author of Forgiving and Not Forgiving. For some of her patients, recognizing that they don’t have to forgive is a huge relief.
“Many don’t have to forgive in order to resolve their feelings,” Safer says. “They say, ‘I can never feel OK about these terrible things, but I’m not going to be vengeful.’”
To help them achieve this resolution, Safer offers a three-step process. The first step involves re-engagement -- a decision to think through what happened. The second step, recognition, means looking at every feeling you may have about the injury. “You ask yourself, ‘why do I want revenge?’” Safer said. “Revenge is based on powerlessness and it’s doomed to failure.”
The final step involves reinterpretation of the injury, including an attempt to understand the person who caused it. “This is where forgivers and nonforgivers divide,” Safer said. “Sometimes you’re not able to reconnect with the person, but if you go through this process, at least you won’t be a victim.”
Forgiveness research proliferated after the publication in 1984 of Forgive and Forget: Healing the Hurts We Don’t Deserve, by Lewis B. Smedes, who claimed that forgiveness produced benefits for the forgiver.
Safer, however, is wary of those who picked up on this idea and started to promote what she calls “promiscuous forgiveness.”
"What’s important is working it through and achieving resolution, whether it leads to forgiveness or not. Forgiveness involves wishing the other well. You’re already there if you don’t wish them ill,” Safer says.
By Tom Valeo
WebMD Feature
Sourced By: TheSAMIGroup.com
Subscribe to:
Posts (Atom)
