Health and Wellness: Stress, Stress, STRESS!

Five tips to take the stress out of your life

by Dr. Kathleen Hall, Ph.D.

February 6, 2008

W hen we used to say stress would be the epidemic of the 21st century, people would laugh. Yet today, 90 percent of visits to primary care physicians are stress-related. Stress is the number one disability in the world, and as Americans, it’s time to start taking responsibility for our health.

Recent studies, however, show that many Americans are not taking steps to reduce their stress and improve their work-life balance. A Harris Interactive poll sponsored by Bahama Breeze’s Take Back Your Vacation movement found that nearly half of Americans, 44 percent, do not plan to use all of their vacation days this year. The survey also found that the main reason for this “ vacation deficit disorder” is finances, 46 percent, followed by work-related pressures, 30 percent. In the survey, finances were named as the overall greatest source of stress by 35 percent of U.S. adults.

But, you can start reclaiming the balance that is missing in your life by reaping the benefits of your unused vacation time. Here are five tips to
get you started:

Schedule Mini Vacations
Create mini-vacations by doing the things you would normally do on vacation. Take a walk outside (ecotherapy), unplug from technology, try new foods, enjoy a meal out, or go to a local art festival. This allows your brain and body to recharge. Don’t waste unused vacation time. Take a long weekend, or take a half day one afternoon to visit local attractions and spend time with a friend or loved one. Spending even a few hours at play, unplugged from technology, can relax the brain and lower blood pressure. If you have unused vacation days and don’t know what to do with them, sit down and make a list of all the things you want to do but just can’t fi nd the time for: get a manicure, go to the spa, try a new restaurant, take a tai chi class, etc. Study the history and geography of your city or state and visit the places you’ve never gotten a chance to see.

Eat Mindfully
When you truly experience food for all it has to offer—smell, taste, color and nutrients—y our body and soul will be nourished. Savor your meals and give thanks. Take time to eat meals, and stop always eating on the go. To reduce stress, choose foods that are rich in vitamin B-6, such as bananas (or plantains), mangos, peppers, chicken, sweet potatoes, etc. Also, for your brain’s sake, eat at least three servings of fish weekly. Salmon and tuna are great sources of omega-3 fatty acids, which may help protect the brain from the diseases of aging, among other health benefits.

Stay Connected Socially With Family And Friends
Get together for lunch or dinner, send an e-mail or call someone who means something to you. Do this at least twice a week. A study published in the American Journal of Epidemiology reported individuals with the strongest social ties had dramatically lower rates of disease and premature death than those who felt isolated and alone.

Create Rituals In Your Life
Establish daily rituals by setting aside time just for you, or time for family togetherness. It’s as simple as eating a meal together (at home or out), taking a bath or reading a book before bedtime. Plan events to look forward to throughout the week. The simple expectation of a night out or relaxing time alone creates anticipation and excitement. Research shows that people just anticipating watching a funny movie had 27 percent more beta endorphins.

Laugh As Often As Possible
Laugh to release endorphins, or healing hormones. When you laugh, you’ll immediately experience a boost in your mood, and the diameter of your arteries will actually increase (up to 22 percent), which fosters improved blood fl ow. Re-discover your “childlike” qualities, and explore the healing power of play. Play board games with your family, tell jokes, watch a funny movie, or play an online game. Studies show that laughter lowers blood pressure, reduces stress hormones, increases muscle flexion, triggers the release of endorphins, the body’s natural pain killers, and boosts immune function. It’s essential to establish balance in our lives and realize that we do have a say in the future of our health. These tips will help you schedule and prioritize the things you need to do, but it’s all about fi nding your own personal escape, and creating the rituals that are important to you.

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Dr. Kathleen Hall is an internationally recognized stress and work-life balance expert and author of "A Life in Balance: Nourishing the Four Roots of True Happiness" and "Alter Your Life: Overbooked? Overworked? Overwhelmed?." She is the founder and director of The Stress Institute, based in Atlanta.