A refresher course in joy
I'll be stressed out — about a missed UPS delivery, her sleeping schedule, vacation plans — and I'll realize that Sigrid's been grinning at a pillow for 15 minutes. The vaguely Japanese print on the fabric seems to make her totally blissful. Perhaps she has a future in textile design — or maybe an infant's happiness equation is simple arithmetic (nap + milk + something to gaze at = bliss). Obviously, life gets stickier and more complicated as we age. And for many of us, the childhood wellsprings of joy shrink to a trickle. A recent Pew Research Center national survey found that only one-third of American adults are able to describe themselves as very happy.
Luckily, several new studies suggest a good way to shift that statistic: Take a few happiness lessons from the kids in your life — and the kid you once were. Here's a short refresher course.
Lesson 1: Start Small
"In church, I explained to Erin, my 3 year old, that when you pray, you quietly thank God for all of the good things you have in your life," says Maureen Ahearn, 34, of Syosset, NY, who also has a 6 year old son. "I asked her later what she prayed about, and she said, 'My cup.' She loves one in particular because it has princesses on it. I think of Erin and her cup when I'm annoyed by something, and I always feel better." Happiness and an appreciation for the small stuff are related, according to Sonja Lyubomirsky, Ph.D., psychology professor at the University of California, Riverside, and head of its Positive Psychology Laboratory. "Happy people report that they enjoy simple things like a sunny day or having lunch with a friend," she observes. They also take less for granted, and they're more grateful. A 2003 study showed that people who regularly take note of the positive things in their lives feel more overall satisfaction, more connection with others, and greater optimism than those who focus on their burdens.
Lyubomirsky recommends consciously "savoring the moment" — pausing to appreciate the positive components, large and small, of your life. But don't take the savoring itself for granted, she cautions. She asked two groups of people to regularly write down five things for which they were grateful. One group wrote three times a week, one wrote weekly, and a third control group didn't write at all. Only the once a week blessing counters reported feeling significantly happier — probably, Lyubomirsky thinks, because they avoided slipping into mindless routine.
Lesson 2: Play Hard
That kids are so often on the move — scrambling up a jungle gym, hurling themselves into a game of dodgeball — is part of the reason they are so upbeat. The mood-enhancing effect of physical activity has been well documented: In one study, 9 and 10 year old children reported feeling happier after 15 minutes of moderate exercise than after passively watching a 15 minute video. An even shorter burst of exercise is enough to change an adult's state of mind, according to researchers at Northern Arizona University; they found that just 10 minutes of aerobic activity improves mood, increases vigor, and lowers fatigue in adults. And the benefits of exercise are lasting, says Edward McAuley, Ph.D., a professor of kinesiology (the study of human movement) at the University of Illinois at UrbanaChampaign. He asked research subjects to engage in moderate activities, such as walking and stretching, three times a week, gradually increasing each session from 10 to 40 minutes. After five years, those who continued to be active were not only fitter, but happier. "Physical activity has a positive effect on people's perceptions of their own capabilities, which in turn increases their sense of wellbeing," McAuley says. "And this isn't about running marathons. Moderate, brisk activity can be just as effective in getting these results." Instead of simply adding treadmill time to your daily routine, opt for a kidstyle workout — the physical play that experts call "active leisure." Rather than plopping down in front of the television, invite your kids outside for a Frisbee toss or a run through the sprinklers. Take a walk with your spouse, play with your dog. Or follow Maureen Ahearn's lead: "I doubt that I would blast silly music and dance around the house if it weren't for my kids," she says. "That's a mood booster any day!"
Lesson 3: Listen to Your Body
"Sometimes my 3 year old son will tell me, mournfully, 'I just need to cry right now!'" says Adrienne Boxer, 32, of Portland, OR. "So I let him, and after his venting session, he's back to normal. Kids know when they need a good cry, a nap, or a snack." Adults can profit from reconnecting with that kind of natural self-regulation, says Lyubomirsky, especially when it comes to getting enough rest. "We focus on diet and exercise," she says. "But Americans get way too little sleep, and that's just as important." A University of Pennsylvania study found that people allowed to sleep only four and a half hours a night for a week felt sadder, angrier, and more stressed than people who got a full night's sleep (about eight hours). And an analysis of 56 sleep studies showed that sleep deprivation affects mood more than it affects either cognitive skills or physical performance.
So how does a busy mom get more (or at least better) sleep? First, get enough daily sunlight, since changes in light signal the brain to regulate your sleep-wake cycle. At night, make sure the kids' bedtime is at least two hours before yours. Don't exercise too close to bedtime. And while it may seem like a good idea to wait until the kids are asleep to motor through household chores, you'll pay in the long run with exhaustion and stress. Kids will choose a happy parent over a tidy house any day.
Lesson 4: Get Creative
"Two Halloweens ago, when he was 4, our son, Cinco, asked to be 'a dog named Chocolate driving a Subaru,'" says Jenifer Walter, 37, of New York City. "It was wonderful to see him in his one-of-a-kind costume, driving his cardboard car through a sea of red Power Rangers. He's totally himself, unafraid of being different."
Children don't often suffer from writer's block, or freeze in front of an easel not knowing what to paint. Tapping into the unfettered creativity we had as kids — when no inner critic yammered in our heads — can make life more pleasurable.
"Many studies have shown that creativity is associated with positive mood, even joy," says James Kaufman, Ph.D., a professor of psychology and director of the Learning Research Institute at California State University at San Bernardino. "Other studies have shown that people who express themselves in writing on a regular basis are less depressed, take fewer bad risks (like smoking), and visit doctors for physical ailments less often." Writing reduces physical and mental stress, Kaufman says, because creating a narrative orders our thoughts. You don't have to sit down and produce the Great American Novel; keeping a journal, blogging, or writing to a friend has the same positive effect.
"One of the hallmarks of creative activity is the feeling of flow — losing track of time because you're so involved in what you're doing," Kaufman points out. "If you experience flow, whether it's while you're amusing your child or cooking a meal, that's creative."
There are lots of ways to stoke your creativity. For example, the next time you need to buy something, make it instead — a birthday card, a loaf of bread, or a Halloween getup for next year. Or you could spend some time noticing how often you engage in creative problem solving even without realizing it.
Lesson 5: Explore More
The familiar sound loop of a 3yearold — "But why? But why? But why?" — may sometimes drive us bonkers, but in essence, it's worth emulating. Kids are dogged in their pursuit of knowledge. "My husband and I are amazed at our little gadget junkie, Larkin," says Deborah Helman, 34, of Houston. "He's just over a year old, and he's already figured out how to turn on the dishwasher and use the remote!" Larkin is as delighted as his parents when he acquires new skills by exploring. Curious people are more likely to be positive, explains research psychologist Todd Kashdan, Ph.D., of George Mason University. "They expose themselves to challenges that lead to the accumulation of knowledge or experience. This leads to improved skills, which leads to an increase in confidence and wellbeing."
But as we age, our natural sense of curiosity can wane. "We become more selfconscious and have a hard time deviating from planned activities," Kashdan says. We can, however, restore our openness to new experiences. Shake off negative preconceptions, he suggests, by going outside your comfort zone — even a short way. Talk to a stranger, eat something unfamiliar, choose books you'd normally ignore. "Afterward, come up with three things you liked about the new experience," Kashdan advises. In one study, people who said they didn't like country music were made to listen to it and then asked to list three things that were interesting about it. "Their whole perspective changed. It's important to withhold judgment and let your curiosity unfold naturally."
WebMD Feature from "Good Housekeeping" Magazine
By Jessica Baumgardner
Sourced By: TheSAMIGroup.com
Friday, June 29, 2007
Thursday, June 28, 2007
10 Signs of an Ailing Mind
Experts describe the physical and mental signs that may indicate emotional distress.
Maybe you're having that proverbial "bad day" - or perhaps a rough few weeks: Feeling down, anxious, overstressed, as if you're one breath away from the "last straw."
If so, you may be surprised to learn it's quite common; doctors say it's part of the human condition.
"The presence of anxiety, of a depressive mood or of a conflict within the mind, does not stamp any individual as having a psychological problem because, as a matter of fact, these qualities are indigenous to the species," says Charles Goodstein, MD, clinical professor of psychiatry at NYU Medical Center in New York City.
But if living on the "last straw" has more or less become your way of life, experts say there's something on your mind that is crying out for your attention.
"The key is how often you are feeling this sense of distress, how bad it gets, and how long it lasts; that is what can help determine the seriousness of your situation," says Abby Aronowitz, PhD, the director of SelfHelpDirectives.com.
To help you gain some important perspective on the problems in your life, three experts helped WebMD put together this list of symptoms you should not ignore. If any of these signs seem true for you, speak to your family doctor and request a complete physical. If everything checks out OK, ask your doctor if you might benefit from professional counseling.
Sleep and Weight
1. Sleep disturbances. If you're sleeping more than usual or less than usual, if you can't fall asleep or wake up after only a few hours and can't go back to sleep, experts say emotional distress may be looming large in your life.
"If you have recurring disturbances of sleep more than once or twice a week, and there are no physical reasons your doctor can identify, your problem may be linked to a psychological problem -- most commonly, anxiety or depression," says Goodstein.
2. Dramatic weight fluctuations/changes in eating patterns. Have you gained or lost a significant amount of weight without any changes in your diet or exercise regime? Do you find yourself constantly thinking about food -- or repulsed by the thought of eating? If so, experts say it could be a sign of emotional distress.
"Constant preoccupation with food, weight, and body image is a sign that an eating disorder is sapping energy from other areas of life," says Aronowitz. In women and young girls a loss of menstruation in conjunction with changes in appetite can also be a sign of trouble.
Also look out for a lack of appetite. Goodstein says it can sometimes be a sign of depression.
Unusual Symptoms and Short Fuses
3. Unexplained physical symptoms. If, despite a complete physical workout and even a visit to a specialist or two, no one can find a reason behind your physical complaints, it may be your body's way of letting you know that your mind is in distress.
"Unusual symptoms that resist the million-dollar workup can be a sign that your body is expressing some kind of emotional upset," says Goodstein. Problems commonly linked to emotional distress can include headaches, a rumbling stomach, diarrhea, constipation, and chronic pain -- especially backaches.
4. Difficulty managing anger or controlling your temper. Are you fine when you're by yourself but frequently get provoked to an explosion by your spouse, children, friends, or co-workers? If so, you may be on stress overload, a situation that is dangerous to your physical and mental health -- and unhealthy for those around you.
"Not being able to control your anger is a sign of inability to manage feelings. And this is the one symptom that has the biggest impact on other people; children and women especially are affected," says Anie Kalayjian, EdD, RN, adjunct professor of psychology at Fordham University in New York City.
Generally, she says, folks who have anger-management problems do not recognize the symptoms because they feel fine when they are by themselves. "This is something that only comes into play in relation to another person -- so it's easy to blame the other person for what is really your symptom," Kalayjian tells WebMD.
Even if you don't see the signs in yourself, Kalayjian says consider counseling if your boss, co- workers, spouse, family, or friends are frequently telling you to calm down and watch your temper.
Obsessive, Tired, or Forgetful?
5. Compulsive/obsessive behaviors. Are you washing your hands -- or feel a compulsion to do so -- even though there's no logical reason? Has the fun gone out of life because you are constantly worrying that something bad is going to happen? Does it take you an hour or more to leave your home because you're bogged down with a series of "rituals" -- like touching things or rechecking locks, the stove, the iron? If so, you may have more anxiety in your life than you can handle alone.
"Obsessions are repetitive thoughts which resemble worry and are accompanied by anxiety. Compulsions are behavioral acts designed to eliminate the obsessions. And sometimes if your mind becomes so cluttered with obsessions, and your day so filled with compulsions, life as you know becomes completely taken over by anxiety and counterproductive rituals," says Aronowitz.
6. Chronic, tiredness, and lack of energy. "When the body cannot handle emotional overload, it simply begins to shut down. And that is often manifested by a sense of extreme tiredness and fatigue," says Kalayjian.
Goodstein adds that feeling too "beat" to do the things you used to love -- even when a physical checkup shows everything is alright -- can be a sign of emotional distress and depression.
7. Memory problems. Lots of things can temporarily interfere with your memory, from the hormonal changes of menopause, to a preoccupation with a work problem, to a lack of sleep. But it can also be caused by stress, a reaction to a traumatic event, or sometimes an illness such as Alzheimer's disease. How do you know the difference?
"You need a physical examination first and foremost," says Kalayjian. If everything checks out OK, she says, then anxiety, depression, or sometimes an unrecognized reaction to a traumatic event you have yet to deal with may be behind your forgetfulness.
Social Activity, Sex, and Mood
8. Shunning social activity. Did you love to go the movies with friends and now you don't? Do you seem fine at work but the minute you're home you jump into bed and just "veg out"? Are you turning down invitations because you simply feel better when you stay at home? Experts say all can be signs that your emotions may be getting the best of you.
"Any significant change in social behavior for a significant amount of time could indicate a stress overload or other emotional issues are at work," says Kalayjian.
Aronowitz adds that if phobias or fears of certain places or events are keeping you from doing what you want, then anxiety may be looming large in your life.
9. Sex is no longer fun. Are you going through the motions and not feeling the pleasure that sex once brought to your life? Do you love your partner, but just don't want to make love? If a physical checkup reveals everything is fine, then Kalayjian says an underlying depression, or an anxiety disorder, may be behind your slump.
"Diminished sexual desire and inability to feel joy in the sexual act itself can be a sign of emotional distress," she says. While that distress may be linked to your relationship with your partner, experts say just as often it could be linked to anxiety stemming from a totally different area of your life.
10. Mood swings and erratic behavior noticed by more than one person. While life may seem like "business as usual" to you, if friends or family members are commenting on your "moody" behavior, experts say pay attention.
"You have to listen to not only your own inner voice, but also listen to what you hear from your best friends, your neighbors, your spouse, your family. Others can have an observation of you that you cannot see," says Kalayjian. "The greater number of people telling you that something is wrong, the more you need to pay attention."
By Colette Bouchez
WebMD Feature
Sourced By: TheSAMIGroup.com
Maybe you're having that proverbial "bad day" - or perhaps a rough few weeks: Feeling down, anxious, overstressed, as if you're one breath away from the "last straw."
If so, you may be surprised to learn it's quite common; doctors say it's part of the human condition.
"The presence of anxiety, of a depressive mood or of a conflict within the mind, does not stamp any individual as having a psychological problem because, as a matter of fact, these qualities are indigenous to the species," says Charles Goodstein, MD, clinical professor of psychiatry at NYU Medical Center in New York City.
But if living on the "last straw" has more or less become your way of life, experts say there's something on your mind that is crying out for your attention.
"The key is how often you are feeling this sense of distress, how bad it gets, and how long it lasts; that is what can help determine the seriousness of your situation," says Abby Aronowitz, PhD, the director of SelfHelpDirectives.com.
To help you gain some important perspective on the problems in your life, three experts helped WebMD put together this list of symptoms you should not ignore. If any of these signs seem true for you, speak to your family doctor and request a complete physical. If everything checks out OK, ask your doctor if you might benefit from professional counseling.
Sleep and Weight
1. Sleep disturbances. If you're sleeping more than usual or less than usual, if you can't fall asleep or wake up after only a few hours and can't go back to sleep, experts say emotional distress may be looming large in your life.
"If you have recurring disturbances of sleep more than once or twice a week, and there are no physical reasons your doctor can identify, your problem may be linked to a psychological problem -- most commonly, anxiety or depression," says Goodstein.
2. Dramatic weight fluctuations/changes in eating patterns. Have you gained or lost a significant amount of weight without any changes in your diet or exercise regime? Do you find yourself constantly thinking about food -- or repulsed by the thought of eating? If so, experts say it could be a sign of emotional distress.
"Constant preoccupation with food, weight, and body image is a sign that an eating disorder is sapping energy from other areas of life," says Aronowitz. In women and young girls a loss of menstruation in conjunction with changes in appetite can also be a sign of trouble.
Also look out for a lack of appetite. Goodstein says it can sometimes be a sign of depression.
Unusual Symptoms and Short Fuses
3. Unexplained physical symptoms. If, despite a complete physical workout and even a visit to a specialist or two, no one can find a reason behind your physical complaints, it may be your body's way of letting you know that your mind is in distress.
"Unusual symptoms that resist the million-dollar workup can be a sign that your body is expressing some kind of emotional upset," says Goodstein. Problems commonly linked to emotional distress can include headaches, a rumbling stomach, diarrhea, constipation, and chronic pain -- especially backaches.
4. Difficulty managing anger or controlling your temper. Are you fine when you're by yourself but frequently get provoked to an explosion by your spouse, children, friends, or co-workers? If so, you may be on stress overload, a situation that is dangerous to your physical and mental health -- and unhealthy for those around you.
"Not being able to control your anger is a sign of inability to manage feelings. And this is the one symptom that has the biggest impact on other people; children and women especially are affected," says Anie Kalayjian, EdD, RN, adjunct professor of psychology at Fordham University in New York City.
Generally, she says, folks who have anger-management problems do not recognize the symptoms because they feel fine when they are by themselves. "This is something that only comes into play in relation to another person -- so it's easy to blame the other person for what is really your symptom," Kalayjian tells WebMD.
Even if you don't see the signs in yourself, Kalayjian says consider counseling if your boss, co- workers, spouse, family, or friends are frequently telling you to calm down and watch your temper.
Obsessive, Tired, or Forgetful?
5. Compulsive/obsessive behaviors. Are you washing your hands -- or feel a compulsion to do so -- even though there's no logical reason? Has the fun gone out of life because you are constantly worrying that something bad is going to happen? Does it take you an hour or more to leave your home because you're bogged down with a series of "rituals" -- like touching things or rechecking locks, the stove, the iron? If so, you may have more anxiety in your life than you can handle alone.
"Obsessions are repetitive thoughts which resemble worry and are accompanied by anxiety. Compulsions are behavioral acts designed to eliminate the obsessions. And sometimes if your mind becomes so cluttered with obsessions, and your day so filled with compulsions, life as you know becomes completely taken over by anxiety and counterproductive rituals," says Aronowitz.
6. Chronic, tiredness, and lack of energy. "When the body cannot handle emotional overload, it simply begins to shut down. And that is often manifested by a sense of extreme tiredness and fatigue," says Kalayjian.
Goodstein adds that feeling too "beat" to do the things you used to love -- even when a physical checkup shows everything is alright -- can be a sign of emotional distress and depression.
7. Memory problems. Lots of things can temporarily interfere with your memory, from the hormonal changes of menopause, to a preoccupation with a work problem, to a lack of sleep. But it can also be caused by stress, a reaction to a traumatic event, or sometimes an illness such as Alzheimer's disease. How do you know the difference?
"You need a physical examination first and foremost," says Kalayjian. If everything checks out OK, she says, then anxiety, depression, or sometimes an unrecognized reaction to a traumatic event you have yet to deal with may be behind your forgetfulness.
Social Activity, Sex, and Mood
8. Shunning social activity. Did you love to go the movies with friends and now you don't? Do you seem fine at work but the minute you're home you jump into bed and just "veg out"? Are you turning down invitations because you simply feel better when you stay at home? Experts say all can be signs that your emotions may be getting the best of you.
"Any significant change in social behavior for a significant amount of time could indicate a stress overload or other emotional issues are at work," says Kalayjian.
Aronowitz adds that if phobias or fears of certain places or events are keeping you from doing what you want, then anxiety may be looming large in your life.
9. Sex is no longer fun. Are you going through the motions and not feeling the pleasure that sex once brought to your life? Do you love your partner, but just don't want to make love? If a physical checkup reveals everything is fine, then Kalayjian says an underlying depression, or an anxiety disorder, may be behind your slump.
"Diminished sexual desire and inability to feel joy in the sexual act itself can be a sign of emotional distress," she says. While that distress may be linked to your relationship with your partner, experts say just as often it could be linked to anxiety stemming from a totally different area of your life.
10. Mood swings and erratic behavior noticed by more than one person. While life may seem like "business as usual" to you, if friends or family members are commenting on your "moody" behavior, experts say pay attention.
"You have to listen to not only your own inner voice, but also listen to what you hear from your best friends, your neighbors, your spouse, your family. Others can have an observation of you that you cannot see," says Kalayjian. "The greater number of people telling you that something is wrong, the more you need to pay attention."
By Colette Bouchez
WebMD Feature
Sourced By: TheSAMIGroup.com
Wednesday, June 27, 2007
The Heart Speaks (Are You Listening?)
Loneliness, anger, and grief can break hearts as easily as high blood pressure. To heal the heart, feel the love.
A broken heart: It's the stuff of folk songs, the stuff of true love. There are plenty of couples who have died within weeks, months, or even days of each other. Johnny Cash's death certificate listed "complications from diabetes," but his fans know otherwise - he passed away just months after June's death.
Doctors will tell you, "broken heart syndrome" or stress-induced heart failure is a medical condition -- and a perfect example of the heart's power and vulnerability, writes Mimi Guarneri, MD, a practicing cardiologist and author of the new book, The Heart Speaks. "The condition seems to be caused by high evels of hormones that the body produces during severe stress, which can be temporarily toxic to the heart."
In her book, Guarneri weaves the latest medical knowledge with her own personal experiences -- hoping to spur conversations that pull people out of their stressful lifestyles. She wants to help them cope better with life-threatening emotions like grief, anger, anxiety, stress.
"I want people to start looking at their lives and see how these events, this stress, grief, anger has affected their health," she says.
Journey Into the Heart
Guarneri's own journey to understand the all-too-fragile heart began in childhood.
"On an evening when I was 8 years old, my vivacious 40-year-old mother told me she had pain in her chest, then got into bed and died of a heart attack," she writes. "My father's subsequent death from heart disease at 50, almost a decade later, was surely hastened by this tragedy in our family. Heart disease, with its layers of grief and guilt, stress and love, had blasted a hole through the center of my own family."
In her book, Guarneri introduces the relatively new science of psychoneuroimmunology, known in scientific circles simply as PNI. It is a study of the relationship between the nervous system, emotions, and immunity that has developed over the past decade -- an effort to understand how mind and body communicate, and the impact on our health.
This mind-body network has been studied over the past three decades. Until recently, however, some of the only measuring tools to show this link were EKGs, blood pressure, and blood tests of stress hormone levels.
When we experience anger or other emotions, it triggers a cascade of negative reactions throughout the body, says Guarneri. "We know that when we're angry, our bodies are surging with stress hormones that raise our blood pressure, heart rate, and stress hormone levels," she tells WebMD.
"When we give beta-blockers [medications] to slow the heart down, we're giving medication to stop stress hormones," she says. Her goal is to teach people to gain control over that stress and help them cope better without the drugs -- to learn to heal their own hearts.
In the last two years, a sophisticated form of technology -- called functional MRI -- has provided deeper insights into the mind-body connection, says Guarneri. Through functional MRI, scientists can now see for themselves, in real time, what has seemed so elusive -- that the thought-emotion centers of the brain are inextricably linked with the rest of the body, including the heart.
"This is one of the truly fascinating arenas of medicine," she tells WebMD. "We knew it intuitively, that mind and body were talking but now we are getting the science behind these things. We're just getting the medical technology to really understand it."
Guarneri cites 140 medical studies and other writings - a fraction of what's out there, she says -- shedding light on what she calls the "whole heart," which doctors and researchers must address to better serve their patients.
"They are the layers that don't appear on a stress test or electrocardiogram, that are not taught in medical school: the mental heart, affected by hostility, stress, and depression … the emotional heart, able to be crushed by loss and grief … the intelligent heart, with a nervous system all its own … the spiritual heart, which yearns for a higher purpose … and the universal heart, which communicates with others," she writes.
What Is the Heart, Really?
The ancient Greeks and Chinese believed the spirit resided in the heart. To the Egyptians, the heart was an inner book, storing a person's entire life - emotions, ideas, and memories. In the past century, scientists stripped the heart of its poetry; it was a mechanical pump, requiring extraordinary measures to fix.
Like those before her, Guarneri learned in medical school to block her emotions and treat the heart as a broken machine.
However, several memorable patients -- Russ, Paul, and Jean, whose stories are told in the book - opened her eyes to the value of looking deeper. She saw their vulnerability in the face of heart disease. "They didn't walk into my office on their own volition but were ushered in, ashen and terrified, having had a sobering glimpse of their own mortality," Guarneri writes.
She saw the effects of overwork, bad diet, loneliness -- the tensed faces, clenched fists, desperation, and anger. It was the beginning of her journey into mind-body medicine, the science that investigates the mind as an essential element in health and well-being.
"Behind every human being there's a life, a family, a history, and environment," Guarneri tells WebMD. "We're not just microbes on a plate; not everything can be fixed with Lipitor or a diuretic. It's not to say that those things aren't important. But in health care, we have lost the concept that we're dealing with human beings."
She also learned that patients were trying things like acupuncture to relieve stress. They asked questions she couldn't answer: How can I sleep without sleeping pills? How can I manage stress without sedatives? How can I lower blood pressure without taking medications that make me impotent?
In time, Guarneri founded the Scripps Center for Integrative Medicine in La Jolla, Calif., where patients can get such treatments as acupuncture, biofeedback, healing touch, massage, mindfulness-based stress reduction, and "stress mastery" - as well as sophisticated Western interventional cardiology treatments.
"I am not an alternative medicine doctor," she tells WebMD. "I look at the whole person - mind, body, spirit - and use the best of Western medicine and alternative medicine, the best of both worlds."
Mehmet Oz, MD, is director of cardiovascular services at Columbia University Medical Center in New York. He's been on Oprah, making the case for mind-body medicine; for bringing Eastern philosophies into Western medicine, especially yoga, massage, and guided imagery tapes.
"My patients wear headphones during open heart surgery… listening to tapes that prompt them to breathe deeply, feel less pain, feel less anxiety," he tells WebMD. "We know that patients have awareness during surgery. ... These tapes help them cope with the stress of surgery."
Consumers Driving the Movement
Health consumers and frustrated patients are pulling the nation's medical community into arenas of spirituality and alternative medicine, says Guarneri. "People are dissatisfied with conventional treatments. They're moving to treatments that are more conducive to their belief systems… and they believe that stress and their environment affect their health," she tells WebMD.
One government study showed that Americans were making twice as many visits to alternative and complementary providers, compared with primacy care doctors. The practices ranged from deep breathing and progressive muscle relaxation to hypnosis, guided imagery, and meditation.
Michael Irwin, MD, professor of psychiatry and biobehavioral sciences at UCLA's Geffen School of Medicine, is also director of the Cousins Center for Psychoneuroimmunology. It's a research center named for the late Norman Cousins, a journalist who, in the late 1970s, introduced Americans to the concept of holistic healing - that positive emotions can impact one's health.
"There has been increased interest in how the body communicates - specifically, how the immune system communicates -- with the brain," Irwin tells WebMD. He is investigating the link between emotions and immunity. As scientists have found with many diseases including heart disease, the process of inflammation is a central player.
"People who are depressed -- and who have heart disease -- are more likely to have higher levels of cytokines, molecules that are linked with immunity and with inflammation," he explains. "There's good evidence from animal studies that increased levels of cytokines put people at risk for depression, which becomes a vicious cycle that leads to greater heart disease."
Through functional MRI, researchers "can examine very precisely how people respond to a change… exactly how their brain activity is altered when they relax or if they have higher cytokine levels," explains Irwin. "As a medical doctor, I want to know how these findings affect my patients - and people with heart disease may be more sensitive to stressors. Depressed people are more sensitive to stressors. Until we understand that, we can't develop new treatments."
Irwin's studies have looked at the effects of tai chi on the immune system, he says. A new grant from the National Institute on Aging will be used to study effects of tai chi in improving insomnia by improving inflammation and cytokine levels.
The Little Brain
But here's the reality of our lives: When we're flying down the freeway -- and someone cuts in - the first reaction is to blast the horn, yell a few choice words. "We've all seen men go into road rage, a totally instinctive reaction," says Guarnier.
When we react on instinct, it's the amygdala region of the brain doing the driving. That's the brain center that stores old memories, she explains. "When someone pushes your buttons, you react immediately; you're reacting to something else that happened long ago. When it's such a quick reaction, you haven't had time to process." In her book, Guarneri talks about the "heart brain" -- the heart's ability to communicate with the rest of the body. The heart is a gland that produces hormones and chemicals, like dopamine and adrenaline, which are involved in emotions, she explains.
"While we may believe the brain is our decision maker and ruler, the 10-ounce heart is more powerful than we ever imagined - functioning as a sensory organ, hormone-producing gland, and information-processing center," she writes.
At the Institute for HeartMath, a nonprofit research and education organization, researchers have studied the heart-brain communication system. That research shows that it's possible to retrain how your heart-brain connection to produce a more stable heart rhythm, Guarneri explains.
Negative emotions like rage and frustration will trigger changes in the heart rhythm - creating a chaotic heart pattern that adversely affects the whole body, she explains. However, positive feelings like appreciation and love can produce a stable heart rhythm, which trains other organs to function optimally, she adds.
HeartMath has developed a core technique to do just that called Freeze Frame. When in a stressful situation, you must stop the moment "as if you're freezing a frame in a movie," says Guarneri. Then consciously shift to a positive emotion in order to reverse the effects of hostility or stress.
"People who are able to practice this self-management technique are able to generate consistent changes in their heart rhythm," she writes. "By consciously shifting to a positive emotion, they can reverse the negative effects on the heart."
"If you're in an angry, frustrated state, your body is producing stress hormones that are creating a chaotic heart rhythm," Guarneri explains. "There's an outpouring of adrenaline and cortisol that increases heart rate, blood pressure, and make platelets stickier, all of which can cause a heart attack."
"An animal reacts on instinct," Guarnier tells WebMD. "Reining that in ... that's what separates us from dogs."
By Jeanie Lerche Davis
WebMD Feature
Sourced By: TheSAMIGroup.com
A broken heart: It's the stuff of folk songs, the stuff of true love. There are plenty of couples who have died within weeks, months, or even days of each other. Johnny Cash's death certificate listed "complications from diabetes," but his fans know otherwise - he passed away just months after June's death.
Doctors will tell you, "broken heart syndrome" or stress-induced heart failure is a medical condition -- and a perfect example of the heart's power and vulnerability, writes Mimi Guarneri, MD, a practicing cardiologist and author of the new book, The Heart Speaks. "The condition seems to be caused by high evels of hormones that the body produces during severe stress, which can be temporarily toxic to the heart."
In her book, Guarneri weaves the latest medical knowledge with her own personal experiences -- hoping to spur conversations that pull people out of their stressful lifestyles. She wants to help them cope better with life-threatening emotions like grief, anger, anxiety, stress.
"I want people to start looking at their lives and see how these events, this stress, grief, anger has affected their health," she says.
Journey Into the Heart
Guarneri's own journey to understand the all-too-fragile heart began in childhood.
"On an evening when I was 8 years old, my vivacious 40-year-old mother told me she had pain in her chest, then got into bed and died of a heart attack," she writes. "My father's subsequent death from heart disease at 50, almost a decade later, was surely hastened by this tragedy in our family. Heart disease, with its layers of grief and guilt, stress and love, had blasted a hole through the center of my own family."
In her book, Guarneri introduces the relatively new science of psychoneuroimmunology, known in scientific circles simply as PNI. It is a study of the relationship between the nervous system, emotions, and immunity that has developed over the past decade -- an effort to understand how mind and body communicate, and the impact on our health.
This mind-body network has been studied over the past three decades. Until recently, however, some of the only measuring tools to show this link were EKGs, blood pressure, and blood tests of stress hormone levels.
When we experience anger or other emotions, it triggers a cascade of negative reactions throughout the body, says Guarneri. "We know that when we're angry, our bodies are surging with stress hormones that raise our blood pressure, heart rate, and stress hormone levels," she tells WebMD.
"When we give beta-blockers [medications] to slow the heart down, we're giving medication to stop stress hormones," she says. Her goal is to teach people to gain control over that stress and help them cope better without the drugs -- to learn to heal their own hearts.
In the last two years, a sophisticated form of technology -- called functional MRI -- has provided deeper insights into the mind-body connection, says Guarneri. Through functional MRI, scientists can now see for themselves, in real time, what has seemed so elusive -- that the thought-emotion centers of the brain are inextricably linked with the rest of the body, including the heart.
"This is one of the truly fascinating arenas of medicine," she tells WebMD. "We knew it intuitively, that mind and body were talking but now we are getting the science behind these things. We're just getting the medical technology to really understand it."
Guarneri cites 140 medical studies and other writings - a fraction of what's out there, she says -- shedding light on what she calls the "whole heart," which doctors and researchers must address to better serve their patients.
"They are the layers that don't appear on a stress test or electrocardiogram, that are not taught in medical school: the mental heart, affected by hostility, stress, and depression … the emotional heart, able to be crushed by loss and grief … the intelligent heart, with a nervous system all its own … the spiritual heart, which yearns for a higher purpose … and the universal heart, which communicates with others," she writes.
What Is the Heart, Really?
The ancient Greeks and Chinese believed the spirit resided in the heart. To the Egyptians, the heart was an inner book, storing a person's entire life - emotions, ideas, and memories. In the past century, scientists stripped the heart of its poetry; it was a mechanical pump, requiring extraordinary measures to fix.
Like those before her, Guarneri learned in medical school to block her emotions and treat the heart as a broken machine.
However, several memorable patients -- Russ, Paul, and Jean, whose stories are told in the book - opened her eyes to the value of looking deeper. She saw their vulnerability in the face of heart disease. "They didn't walk into my office on their own volition but were ushered in, ashen and terrified, having had a sobering glimpse of their own mortality," Guarneri writes.
She saw the effects of overwork, bad diet, loneliness -- the tensed faces, clenched fists, desperation, and anger. It was the beginning of her journey into mind-body medicine, the science that investigates the mind as an essential element in health and well-being.
"Behind every human being there's a life, a family, a history, and environment," Guarneri tells WebMD. "We're not just microbes on a plate; not everything can be fixed with Lipitor or a diuretic. It's not to say that those things aren't important. But in health care, we have lost the concept that we're dealing with human beings."
She also learned that patients were trying things like acupuncture to relieve stress. They asked questions she couldn't answer: How can I sleep without sleeping pills? How can I manage stress without sedatives? How can I lower blood pressure without taking medications that make me impotent?
In time, Guarneri founded the Scripps Center for Integrative Medicine in La Jolla, Calif., where patients can get such treatments as acupuncture, biofeedback, healing touch, massage, mindfulness-based stress reduction, and "stress mastery" - as well as sophisticated Western interventional cardiology treatments.
"I am not an alternative medicine doctor," she tells WebMD. "I look at the whole person - mind, body, spirit - and use the best of Western medicine and alternative medicine, the best of both worlds."
Mehmet Oz, MD, is director of cardiovascular services at Columbia University Medical Center in New York. He's been on Oprah, making the case for mind-body medicine; for bringing Eastern philosophies into Western medicine, especially yoga, massage, and guided imagery tapes.
"My patients wear headphones during open heart surgery… listening to tapes that prompt them to breathe deeply, feel less pain, feel less anxiety," he tells WebMD. "We know that patients have awareness during surgery. ... These tapes help them cope with the stress of surgery."
Consumers Driving the Movement
Health consumers and frustrated patients are pulling the nation's medical community into arenas of spirituality and alternative medicine, says Guarneri. "People are dissatisfied with conventional treatments. They're moving to treatments that are more conducive to their belief systems… and they believe that stress and their environment affect their health," she tells WebMD.
One government study showed that Americans were making twice as many visits to alternative and complementary providers, compared with primacy care doctors. The practices ranged from deep breathing and progressive muscle relaxation to hypnosis, guided imagery, and meditation.
Michael Irwin, MD, professor of psychiatry and biobehavioral sciences at UCLA's Geffen School of Medicine, is also director of the Cousins Center for Psychoneuroimmunology. It's a research center named for the late Norman Cousins, a journalist who, in the late 1970s, introduced Americans to the concept of holistic healing - that positive emotions can impact one's health.
"There has been increased interest in how the body communicates - specifically, how the immune system communicates -- with the brain," Irwin tells WebMD. He is investigating the link between emotions and immunity. As scientists have found with many diseases including heart disease, the process of inflammation is a central player.
"People who are depressed -- and who have heart disease -- are more likely to have higher levels of cytokines, molecules that are linked with immunity and with inflammation," he explains. "There's good evidence from animal studies that increased levels of cytokines put people at risk for depression, which becomes a vicious cycle that leads to greater heart disease."
Through functional MRI, researchers "can examine very precisely how people respond to a change… exactly how their brain activity is altered when they relax or if they have higher cytokine levels," explains Irwin. "As a medical doctor, I want to know how these findings affect my patients - and people with heart disease may be more sensitive to stressors. Depressed people are more sensitive to stressors. Until we understand that, we can't develop new treatments."
Irwin's studies have looked at the effects of tai chi on the immune system, he says. A new grant from the National Institute on Aging will be used to study effects of tai chi in improving insomnia by improving inflammation and cytokine levels.
The Little Brain
But here's the reality of our lives: When we're flying down the freeway -- and someone cuts in - the first reaction is to blast the horn, yell a few choice words. "We've all seen men go into road rage, a totally instinctive reaction," says Guarnier.
When we react on instinct, it's the amygdala region of the brain doing the driving. That's the brain center that stores old memories, she explains. "When someone pushes your buttons, you react immediately; you're reacting to something else that happened long ago. When it's such a quick reaction, you haven't had time to process." In her book, Guarneri talks about the "heart brain" -- the heart's ability to communicate with the rest of the body. The heart is a gland that produces hormones and chemicals, like dopamine and adrenaline, which are involved in emotions, she explains.
"While we may believe the brain is our decision maker and ruler, the 10-ounce heart is more powerful than we ever imagined - functioning as a sensory organ, hormone-producing gland, and information-processing center," she writes.
At the Institute for HeartMath, a nonprofit research and education organization, researchers have studied the heart-brain communication system. That research shows that it's possible to retrain how your heart-brain connection to produce a more stable heart rhythm, Guarneri explains.
Negative emotions like rage and frustration will trigger changes in the heart rhythm - creating a chaotic heart pattern that adversely affects the whole body, she explains. However, positive feelings like appreciation and love can produce a stable heart rhythm, which trains other organs to function optimally, she adds.
HeartMath has developed a core technique to do just that called Freeze Frame. When in a stressful situation, you must stop the moment "as if you're freezing a frame in a movie," says Guarneri. Then consciously shift to a positive emotion in order to reverse the effects of hostility or stress.
"People who are able to practice this self-management technique are able to generate consistent changes in their heart rhythm," she writes. "By consciously shifting to a positive emotion, they can reverse the negative effects on the heart."
"If you're in an angry, frustrated state, your body is producing stress hormones that are creating a chaotic heart rhythm," Guarneri explains. "There's an outpouring of adrenaline and cortisol that increases heart rate, blood pressure, and make platelets stickier, all of which can cause a heart attack."
"An animal reacts on instinct," Guarnier tells WebMD. "Reining that in ... that's what separates us from dogs."
By Jeanie Lerche Davis
WebMD Feature
Sourced By: TheSAMIGroup.com
Tuesday, June 26, 2007
Meditate To Concentrate
Science Daily — Researchers at the University of Pennsylvania say that practicing even small doses of daily meditation may improve focus and performance.
Meditation, according to Penn neuroscientist Amishi Jha and Michael Baime, director of Penn's Stress Management Program, is an active and effortful process that literally changes the way the brain works. Their study is the first to examine how meditation may modify the three subcomponents of attention, including the ability to prioritize and manage tasks and goals, the ability to voluntarily focus on specific information and the ability to stay alert to the environment.
In the Penn study, subjects were split into two categories. Those new to meditation, or "mindfulness training," took part in an eight-week course that included up to 30 minutes of daily meditation. The second group was more experienced with meditation and attended an intensive full-time, one-month retreat.
Researchers found that even for those new to the practice, meditation enhanced performance and the ability to focus attention. Performance-based measures of cognitive function demonstrated improvements in a matter of weeks. The study, to be published in the journal Cognitive, Affective, & Behavioral Neuroscience, suggests a new, non-medical means for improving focus and cognitive ability among disparate populations and has implications for workplace performance and learning.
Participants performed tasks at a computer that measured response speeds and accuracy. At the outset, retreat participants who were experienced in meditation demonstrated better executive functioning skills, the cognitive ability to voluntarily focus, manage tasks and prioritize goals. Upon completion of the eight-week training, participants new to meditation had greater improvement in their ability to quickly and accurately move and focus attention, a process known as "orienting." After the one-month intensive retreat, participants also improved their ability to keep attention "at the ready."
The results suggest that meditation, even as little as 30 minutes daily, may improve attention and focus for those with heavy demands on their time. While practicing meditation may itself may not be relaxing or restful, the attention-performance improvements that come with practice may paradoxically allow us to be more relaxed.
The research was supported by the National Institutes of Health and the Penn Stress Management Program.
Note: This story has been adapted from a news release issued by University of Pennsylvania.
Sourced By: TheSAMIGroup.com
Meditation, according to Penn neuroscientist Amishi Jha and Michael Baime, director of Penn's Stress Management Program, is an active and effortful process that literally changes the way the brain works. Their study is the first to examine how meditation may modify the three subcomponents of attention, including the ability to prioritize and manage tasks and goals, the ability to voluntarily focus on specific information and the ability to stay alert to the environment.
In the Penn study, subjects were split into two categories. Those new to meditation, or "mindfulness training," took part in an eight-week course that included up to 30 minutes of daily meditation. The second group was more experienced with meditation and attended an intensive full-time, one-month retreat.
Researchers found that even for those new to the practice, meditation enhanced performance and the ability to focus attention. Performance-based measures of cognitive function demonstrated improvements in a matter of weeks. The study, to be published in the journal Cognitive, Affective, & Behavioral Neuroscience, suggests a new, non-medical means for improving focus and cognitive ability among disparate populations and has implications for workplace performance and learning.
Participants performed tasks at a computer that measured response speeds and accuracy. At the outset, retreat participants who were experienced in meditation demonstrated better executive functioning skills, the cognitive ability to voluntarily focus, manage tasks and prioritize goals. Upon completion of the eight-week training, participants new to meditation had greater improvement in their ability to quickly and accurately move and focus attention, a process known as "orienting." After the one-month intensive retreat, participants also improved their ability to keep attention "at the ready."
The results suggest that meditation, even as little as 30 minutes daily, may improve attention and focus for those with heavy demands on their time. While practicing meditation may itself may not be relaxing or restful, the attention-performance improvements that come with practice may paradoxically allow us to be more relaxed.
The research was supported by the National Institutes of Health and the Penn Stress Management Program.
Note: This story has been adapted from a news release issued by University of Pennsylvania.
Sourced By: TheSAMIGroup.com
Monday, June 25, 2007
His and Hers Stress Advice
When men get stressed, their natural response leans toward flight or fight. Do they turn tail and run or stick around and gut it out?
When women get stressed, the theory is they either tend or befriend -- that is, nurture those around them or reach out to others.
Men and women clearly react to stress differently. So when it comes time to decompress, their ways of unwinding differ as well.
"Managing stress is often different by sex," says Carl Pickhardt, PhD, a psychologist and author of The Everything Parent's Guide to Positive Discipline. "Women often seek support to talk out the emotional experience, to process what is happening and what might be done. Men often seek a companionship activity to get relief from stress, to create a relaxing diversion or escape."
Whether it's a support group or a compassionate friend, a round of golf or a run in the park, experts give WebMD practical tips for both sexes on how to unwind when stress strikes.
Stress Tips for Women
It was only a few years ago that the "tend or befriend" theory was developed by a leading psychologist in the field, Shelly E. Taylor, PhD, a distinguished professor in the department of psychology at the University of California, Los Angeles. The study, published in the July 2000 issue of Psychological Review, reported that women were more likely to deal with stress by taking care of their loved ones, or by leaning on a friend or family member for support.
With this new theory tailored just for women serving as a guideline for how they can deal with stress, experts offer these tips:
Develop a first aid kit for stress. "Since women are so relationship dependent, it's important for them to have a strong support system in place," says Carol Goldberg, PhD, a clinical psychologist specializing in stress management. "It's just like having a first aid kit for when you cut your finger --having this support system in place is a first aid kit for stress that you can count on in an emergency."
Make sure that your support system is effective. "Whether its relatives or friends, seek out people who are good for you in a stressful situation," says Goldberg, who hosts a weekly television program in New York. "You need people who don't panic under pressure, who aren't depressed, and who aren't worst-case-scenario thinkers. Make sure the people you have around you when you're stressed handle it well."
Find a friend who can keep a secret. "It's important that the people you have around you can respect your privacy when you're stressed," says Goldberg.
Tell your story. "When it helps, tell your story," Goldberg tells WebMD. "If you are among the women who feel better talking about stress, don't keep it bottled up. Instead, get out with a trusted friend who will lend a compassionate ear. And avoid obsessing, which can depress you both."
Say "no" when you're stressed. Women tend to put on a superwoman cape when they're stressed, doing too much for too many people and forgetting about themselves in the meantime. This, clearly, is something to avoid. "Women can selflessly help too much at their own costs," says Pickhardt, who is a spokesman for the American Psychological Association. So remember to put yourself first when you're feeling stressed.
Say "yes" to the simple things in life. "Say 'yes' to investing in yourself for replenishment of energy, personal renewal, and regular relaxation," says Pickhardt. Take a long, hot bath when you're feeling stressed, or go for a walk, spend a day with a friend, or read a book -- anything that is all about you.
Men and women react to stress very differently, so when it comes time to decompress, each gender turns to their own bag of tricks.
Stress Tips for Men
When men are stressed, it's the tried-and-true flight-or-fight theory that they turn to. Here are stress-reduction tips for men that will help them relax when they need it most:
Exercise! "Very often, men tend to get rid of the tension and adrenaline by doing something physical, like jogging," says Goldberg. Hitting the gym for an hour works, too -- anything that gets your blood flowing and your heart rate pumping.
Spend time with the guys. Golfing, softball, or any team sport that let's a guy escape his stress is a good way to unwind. "Men often seek a companionship activity like golfing or getting outdoors to get relief from stress, to create a relaxing diversion or escape," says Pickhardt.
Spend time alone. When a guy is de-stressing, their activity of choice can include some time flying solo as well. "It doesn't have to be an activity that a man shares with others, it can be solitary as well, like hiking, photography, or fishing," says Pickhardt.
Build a first aid kit. "While relationships are important for women when it comes to stress, that doesn't mean men don't need their own first aid kit," says Goldberg. So the same tips apply for men, too: When you're stressed, surround yourself with people you trust and who can help you deal with your problems.
Tips for Men and Women
"People respond to stress differently, and they perceive it differently," says Paul Rosch, MD, who is president of the American Institute of Stress. "So there is no one universal stress-reduction strategy for everyone. While women are more apt to take a bath and do aromatherapy, and men are more apt to go jogging, you can't define what one or the other should do because it's so different for each person."
Whether you're a man or a woman, here are stress-reduction tips that apply to everyone:
Understand what you can and can't control. "Identify those things in your life that are stressful and put them in one of two categories: Is this something I can't avoid or do anything about, or something in which I can make a difference?" says Rosch, who is also a clinical professor of medicine and psychiatry at the New York Medical College. "Use your time and talents effectively on those things that you can control so you're not constantly frustrated."
Man's best friend. "For both men and women, when you talk about companionship, that can mean your pet as well," says Goldberg. Take your dog jogging, or spend some time on your couch relaxing with your cat.
Listen to the music. "Music is good for both men and women when they're stressed," says Goldberg. "Just pick something you really like and listen to a bunch of music." It's a simple way to unwind.
Find a new hobby. "Some people really get involved with their hobbies," says Goldberg. "Any kind of hobby they can just go and do is great -- it gets their mind off their stress."
Take care of yourself. Most importantly, "Make self-care a priority," says Pickhardt. "Someone who won't invest in his or her own self-care is destined to run down into stress."
http://www.webmd.com/Heather-Hatfield
Sourced By: Sourced by: TheSAMIGroup.com
When women get stressed, the theory is they either tend or befriend -- that is, nurture those around them or reach out to others.
Men and women clearly react to stress differently. So when it comes time to decompress, their ways of unwinding differ as well.
"Managing stress is often different by sex," says Carl Pickhardt, PhD, a psychologist and author of The Everything Parent's Guide to Positive Discipline. "Women often seek support to talk out the emotional experience, to process what is happening and what might be done. Men often seek a companionship activity to get relief from stress, to create a relaxing diversion or escape."
Whether it's a support group or a compassionate friend, a round of golf or a run in the park, experts give WebMD practical tips for both sexes on how to unwind when stress strikes.
Stress Tips for Women
It was only a few years ago that the "tend or befriend" theory was developed by a leading psychologist in the field, Shelly E. Taylor, PhD, a distinguished professor in the department of psychology at the University of California, Los Angeles. The study, published in the July 2000 issue of Psychological Review, reported that women were more likely to deal with stress by taking care of their loved ones, or by leaning on a friend or family member for support.
With this new theory tailored just for women serving as a guideline for how they can deal with stress, experts offer these tips:
Develop a first aid kit for stress. "Since women are so relationship dependent, it's important for them to have a strong support system in place," says Carol Goldberg, PhD, a clinical psychologist specializing in stress management. "It's just like having a first aid kit for when you cut your finger --having this support system in place is a first aid kit for stress that you can count on in an emergency."
Make sure that your support system is effective. "Whether its relatives or friends, seek out people who are good for you in a stressful situation," says Goldberg, who hosts a weekly television program in New York. "You need people who don't panic under pressure, who aren't depressed, and who aren't worst-case-scenario thinkers. Make sure the people you have around you when you're stressed handle it well."
Find a friend who can keep a secret. "It's important that the people you have around you can respect your privacy when you're stressed," says Goldberg.
Tell your story. "When it helps, tell your story," Goldberg tells WebMD. "If you are among the women who feel better talking about stress, don't keep it bottled up. Instead, get out with a trusted friend who will lend a compassionate ear. And avoid obsessing, which can depress you both."
Say "no" when you're stressed. Women tend to put on a superwoman cape when they're stressed, doing too much for too many people and forgetting about themselves in the meantime. This, clearly, is something to avoid. "Women can selflessly help too much at their own costs," says Pickhardt, who is a spokesman for the American Psychological Association. So remember to put yourself first when you're feeling stressed.
Say "yes" to the simple things in life. "Say 'yes' to investing in yourself for replenishment of energy, personal renewal, and regular relaxation," says Pickhardt. Take a long, hot bath when you're feeling stressed, or go for a walk, spend a day with a friend, or read a book -- anything that is all about you.
Men and women react to stress very differently, so when it comes time to decompress, each gender turns to their own bag of tricks.
Stress Tips for Men
When men are stressed, it's the tried-and-true flight-or-fight theory that they turn to. Here are stress-reduction tips for men that will help them relax when they need it most:
Exercise! "Very often, men tend to get rid of the tension and adrenaline by doing something physical, like jogging," says Goldberg. Hitting the gym for an hour works, too -- anything that gets your blood flowing and your heart rate pumping.
Spend time with the guys. Golfing, softball, or any team sport that let's a guy escape his stress is a good way to unwind. "Men often seek a companionship activity like golfing or getting outdoors to get relief from stress, to create a relaxing diversion or escape," says Pickhardt.
Spend time alone. When a guy is de-stressing, their activity of choice can include some time flying solo as well. "It doesn't have to be an activity that a man shares with others, it can be solitary as well, like hiking, photography, or fishing," says Pickhardt.
Build a first aid kit. "While relationships are important for women when it comes to stress, that doesn't mean men don't need their own first aid kit," says Goldberg. So the same tips apply for men, too: When you're stressed, surround yourself with people you trust and who can help you deal with your problems.
Tips for Men and Women
"People respond to stress differently, and they perceive it differently," says Paul Rosch, MD, who is president of the American Institute of Stress. "So there is no one universal stress-reduction strategy for everyone. While women are more apt to take a bath and do aromatherapy, and men are more apt to go jogging, you can't define what one or the other should do because it's so different for each person."
Whether you're a man or a woman, here are stress-reduction tips that apply to everyone:
Understand what you can and can't control. "Identify those things in your life that are stressful and put them in one of two categories: Is this something I can't avoid or do anything about, or something in which I can make a difference?" says Rosch, who is also a clinical professor of medicine and psychiatry at the New York Medical College. "Use your time and talents effectively on those things that you can control so you're not constantly frustrated."
Man's best friend. "For both men and women, when you talk about companionship, that can mean your pet as well," says Goldberg. Take your dog jogging, or spend some time on your couch relaxing with your cat.
Listen to the music. "Music is good for both men and women when they're stressed," says Goldberg. "Just pick something you really like and listen to a bunch of music." It's a simple way to unwind.
Find a new hobby. "Some people really get involved with their hobbies," says Goldberg. "Any kind of hobby they can just go and do is great -- it gets their mind off their stress."
Take care of yourself. Most importantly, "Make self-care a priority," says Pickhardt. "Someone who won't invest in his or her own self-care is destined to run down into stress."
http://www.webmd.com/Heather-Hatfield
Sourced By: Sourced by: TheSAMIGroup.com
Friday, June 22, 2007
Why Some People React Aggressively Without Provocation While Others Don't
Science Daily — Specific personality variables, such as anger or irritability predict the tendency to either engage in aggressive behavior willingly or to engage in aggressive behavior when provoked, according to a recent meta-analysis in the September issue of Psychological Bulletin, published by the American Psychological Association (APA).
In a review of 63 studies, psychologist Ann Bettencourt, PhD and coauthors Amelia Talley, MA, University of Missouri – Columbia, Arlin James Benjamin, PhD, Panhandle State University, and Jeffery Valentine, PhD, Duke University, examined the association between personality variables and aggressive behavior, under provoking and relatively neutral conditions. The following personality variables were identified: trait aggressiveness, trait irritability, trait anger, Type A personality, dissipation-rumination, emotional susceptibility (tendency to feel inadequate or vulnerable), narcissism, and impulsivity. Study participants ranging from 7 years old to 48 years old were subjected to different types of provoking situations such as verbal insults, frustration in the form of difficult puzzles, physical aggression, loud noises and disparaging comments. Neutral comparison conditions were similar to those in the provoking conditions but lacked insulting, irritating, and frustrating situations.
Persons identified as having an aggressive and irritable personality were more likely to engage in aggressive behavior regardless of whether situations were provoking. “This may suggest that these persons have the capacity to engage in cold-blooded style of aggressive behavior, reacting harshly as a result to little or no agitation” said lead author B. Ann Bettencourt.
The review also found that personality variables, and the level of provocation, interact to influence aggressive behavior. For instance, people who are Type A personalities, have a tendency to express anger (trait anger), have self-destructive tendencies and mull-over upsetting situations, are emotional susceptible, narcissistic and for the most part impulsive were more likely to behave aggressively only under provoking conditions. This type of reaction is considered “hot-blooded” because a person is usually upset by the provoking situation, which induces the aggressive behavior. Bettencourt and her colleagues labeled the two different patterns of associations between personality and aggressive behavior as aggression-prone and provocation-sensitive.
“Problems with aggression and violence continue to plague people’s interpersonal life, their intergroup interactions, and society in general. Social scientists need to develop a better understanding of the complex dynamics among personality variables, situational variables, and aggressive behavior to gain a better understanding of human aggression. The knowledge gained from further research will refine therapeutic and policy interventions aimed at reducing aggression and violence,” stated Bettencourt.
Article: “Personality and Aggressive Behavior Under Provoking and Neutral Conditions: A Meta- Analytic Review,” B. Ann Bettencourt, PhD, Amelia Talley, MA, University of Missouri – Columbia; Arlin James Benjamin, PhD, Panhandle State University; Jeffery Valentine, PhD, Duke University; Psychological Bulletin, Vol.132 No.5.
Note: This story has been adapted from a news release issued by American Psychological Association.
Sourced By: Sourced by: TheSAMIGroup.com
In a review of 63 studies, psychologist Ann Bettencourt, PhD and coauthors Amelia Talley, MA, University of Missouri – Columbia, Arlin James Benjamin, PhD, Panhandle State University, and Jeffery Valentine, PhD, Duke University, examined the association between personality variables and aggressive behavior, under provoking and relatively neutral conditions. The following personality variables were identified: trait aggressiveness, trait irritability, trait anger, Type A personality, dissipation-rumination, emotional susceptibility (tendency to feel inadequate or vulnerable), narcissism, and impulsivity. Study participants ranging from 7 years old to 48 years old were subjected to different types of provoking situations such as verbal insults, frustration in the form of difficult puzzles, physical aggression, loud noises and disparaging comments. Neutral comparison conditions were similar to those in the provoking conditions but lacked insulting, irritating, and frustrating situations.
Persons identified as having an aggressive and irritable personality were more likely to engage in aggressive behavior regardless of whether situations were provoking. “This may suggest that these persons have the capacity to engage in cold-blooded style of aggressive behavior, reacting harshly as a result to little or no agitation” said lead author B. Ann Bettencourt.
The review also found that personality variables, and the level of provocation, interact to influence aggressive behavior. For instance, people who are Type A personalities, have a tendency to express anger (trait anger), have self-destructive tendencies and mull-over upsetting situations, are emotional susceptible, narcissistic and for the most part impulsive were more likely to behave aggressively only under provoking conditions. This type of reaction is considered “hot-blooded” because a person is usually upset by the provoking situation, which induces the aggressive behavior. Bettencourt and her colleagues labeled the two different patterns of associations between personality and aggressive behavior as aggression-prone and provocation-sensitive.
“Problems with aggression and violence continue to plague people’s interpersonal life, their intergroup interactions, and society in general. Social scientists need to develop a better understanding of the complex dynamics among personality variables, situational variables, and aggressive behavior to gain a better understanding of human aggression. The knowledge gained from further research will refine therapeutic and policy interventions aimed at reducing aggression and violence,” stated Bettencourt.
Article: “Personality and Aggressive Behavior Under Provoking and Neutral Conditions: A Meta- Analytic Review,” B. Ann Bettencourt, PhD, Amelia Talley, MA, University of Missouri – Columbia; Arlin James Benjamin, PhD, Panhandle State University; Jeffery Valentine, PhD, Duke University; Psychological Bulletin, Vol.132 No.5.
Note: This story has been adapted from a news release issued by American Psychological Association.
Sourced By: Sourced by: TheSAMIGroup.com
Thursday, June 21, 2007
Simmer Down Anger to Avoid Injury
Anger Makes Injuries More Likely, Study Shows
Jan. 31, 2006 -- When anger bubbles up, cooling it back down could help you stay safe.
Injuries often follow anger, researchers report in the Annals of Family Medicine. They found that people tended to report feeling particularly angry right before getting injured.
The study included more than 2,400 injured people in Boone County, Mo. The researchers included David Vinson, MD, MSPH, of the University of Missouri-Columbia's department of family and community medicine.
Shortly after emergency treatment for their wounds, patients were asked about their emotions just before their injury and a day earlier. Both men and women generally admitted feeling angrier right before their injuries.
Primed for Injury
Anger was especially linked to intentional injuries, including fight wounds. But anger wasn't linked to injuries from falls or traffic accidents.
How angry were the injured people? Nearly a third reported feeling some degree of irritation right before their injury. Almost one in five reported feeling "angry" (18%) and more than one in 10 reported feeling "hostile" in that same moment (13%) -- at levels ranging from "a little" to "extremely."
It's normal to feel anger. How you handle your feelings may be what matters most. If anger often runs high, counseling may show new solutions.
Alcohol and anger were an explosive mix in Vinson's study. "Drinking during the previous six hours was strongly associated with injury risk," the researchers write.
Low Boil
Were the injured people particularly hotheaded? To find out, the researchers interviewed more than 1,800 uninjured people in the same area.
Those people expressed a surprising amount of anger, Vinson's team found. A third of uninjured participants described themselves as "irritable," and more than one in 10 called themselves "angry." Most noted mild anger -- below the threshold tied to injury risk.
In both groups, men were more likely than women to call themselves angry, the study shows.
"Anger is a complex emotion," write Vinson and colleagues, who call their findings "tentative." It's hard to study anger as it unfolds, and people may misremember their true emotions -- especially after getting hurt by someone else -- the researchers note.
http://www.webmd.com/Miranda-Hitti
Sourced By: Sourced by: TheSAMIGroup.com
Jan. 31, 2006 -- When anger bubbles up, cooling it back down could help you stay safe.
Injuries often follow anger, researchers report in the Annals of Family Medicine. They found that people tended to report feeling particularly angry right before getting injured.
The study included more than 2,400 injured people in Boone County, Mo. The researchers included David Vinson, MD, MSPH, of the University of Missouri-Columbia's department of family and community medicine.
Shortly after emergency treatment for their wounds, patients were asked about their emotions just before their injury and a day earlier. Both men and women generally admitted feeling angrier right before their injuries.
Primed for Injury
Anger was especially linked to intentional injuries, including fight wounds. But anger wasn't linked to injuries from falls or traffic accidents.
How angry were the injured people? Nearly a third reported feeling some degree of irritation right before their injury. Almost one in five reported feeling "angry" (18%) and more than one in 10 reported feeling "hostile" in that same moment (13%) -- at levels ranging from "a little" to "extremely."
It's normal to feel anger. How you handle your feelings may be what matters most. If anger often runs high, counseling may show new solutions.
Alcohol and anger were an explosive mix in Vinson's study. "Drinking during the previous six hours was strongly associated with injury risk," the researchers write.
Low Boil
Were the injured people particularly hotheaded? To find out, the researchers interviewed more than 1,800 uninjured people in the same area.
Those people expressed a surprising amount of anger, Vinson's team found. A third of uninjured participants described themselves as "irritable," and more than one in 10 called themselves "angry." Most noted mild anger -- below the threshold tied to injury risk.
In both groups, men were more likely than women to call themselves angry, the study shows.
"Anger is a complex emotion," write Vinson and colleagues, who call their findings "tentative." It's hard to study anger as it unfolds, and people may misremember their true emotions -- especially after getting hurt by someone else -- the researchers note.
http://www.webmd.com/Miranda-Hitti
Sourced By: Sourced by: TheSAMIGroup.com
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