Ways to Beat Stress
Optimism is a great stress-buster, but it's not the only thing a person can do to relieve that uptight feeling that can erode health.
Debora Baldwin, University of Tennessee associate professor of psychology and director of the experimental program, came up with this list of other tension relievers:
Social support — Whether it's the emotional support of friends or family or more tangible means of support, like money in the bank or insurance, "social support alters your appraisal of a situation," Baldwin said. Families are upset when they lose their home to a fire, tornado or hurricane, but some handle the crisis better than others. If they have insurance "perhaps they would see this as another hiccup in the road. They may not perceive the event as being as catastrophic as someone who has no way of replacing everything they lost."
Exercise — Exercise has a physiological impact, triggering the release of endorphins which reduce stress and depression. It also serves a distraction by getting a person busy doing something other than worrying. "You're not thinking or ruminating 24-7 on that issue causing you stress," she said.
Meditation — "It calms the body," Baldwin said, explaining that meditation slows the heart rate and breathing. Current research is looking at how meditation affects brain activity.
Progress muscle relaxation — This is the technique in which you tense and relax each part of your body, from your toes to your head. The process relieves tension because, Baldwin said, "you can not be stressed and relaxed at the same time."
Laughter — "There is a physiological response to laughter," Baldwin said, explaining that research shows a good chuckle triggers the release of mood-elevating hormones.
Spirituality — "For some people that is very, very important," Baldwin said. "Spirituality means you're not in it alone. You think and you feel and you believe that God, or a higher being, will find a way for you."
Writing — Keeping a journal is a do-it-yourself therapy. "Write out your emotions and you actually feel better," Baldwin said. "You're letting it go."
Deep breathing — "When your boss comes in and chews you out, the natural response is to tense up," Baldwin said. A quick fix is to take five deep, cleansing breaths. It lowers the heart rate and is "an immediate way of reducing the tension, the feeling of being overwhelmed."