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Stress Archive
Articles
Ramp up your resilience!
Being resilient is a skill you can learn and sharpen, and it's never too late to give it a try.
Image: © Ariel Skelley/Thinkstock
The ability to bounce back from stress or adversity is important throughout life, especially in our older years. That's when we face many transitions, such as health problems; job, income, and home changes; the loss of loved ones; and isolation or separation from friends, grown children, and grandchildren. How we adjust to these changes helps determine what life will look like moving forward. "Many people are living longer, and we want to make the most of these years so people can thrive," says Laura Malloy, the Successful Aging program director at the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine.
The benefits of resilience
Coping with stress in a positive way is known as resilience, and it has many health benefits. It's associated with longevity, lower rates of depression, and greater satisfaction with life. "There's a sense of control, and it helps people feel more positive in general," Malloy says.
Feeling okay about feeling bad is good for your mental health
A trio of studies investigated the connection between the ability to accept the negative emotions generated by stressful situations and a person’s long-term psychological health.
Chronic illness is a part-time job. It shouldn’t be
As currently structured, the American health care system makes it very difficult for those with chronic illnesses to manage their conditions, causing them to perform the equivalent of unpaid labor.
Time spent in “green” places linked with longer life in women
Greenery might do more than just cheer us up. A recent study shows it lowers the mortality rate in women. Green spaces decrease levels of depression and pollution while increasing levels of social engagement and physical activity. If you are lucky enough to be surrounded greenery, get out there and enjoy it more. Even urban areas can increase their greenery by planting more trees and shrubs. See if you can get your community to plant more plants. It will help everyone out in the long run.
Take steps to prevent or reverse stress-related health problems
The relaxation response appears to manage stress and some chronic conditions at the deepest levels.
Image: © XiXinXing/Thinkstock
Chronic stress takes a toll on the body: it contributes to everything from high blood pressure and heart disease to anxiety, digestive disorders, and slow wound healing. On the flip side, managing stress helps control many chronic conditions or reduce your risk for developing them. Strategies include regular exercise, a healthy diet, and better sleep. And one strategy in particular—eliciting the relaxation response—may enable you to manage stress right down to your genes.
The anti-stressor
Relaxation response and genes
In the past decade, several studies from the Benson-Henry Institute have suggested that the relaxation response is associated with changes in genes that influence health. Among the findings are effects on the following:
Blood pressure. The relaxation response may activate genes associated with dilating the blood vessels and reduce activity of genes associated with blood vessel narrowing and inflammation. "It increases nitric oxide production, which in-creases the elasticity of the blood vessels and relaxes them," says Dr. Mehta. That can help lower blood pressure.
Blood sugar. The relaxation response may improve insulin activity by activating genes that help to control blood sugar.
Digestion. The relaxation response may reduce the activity of genes directly linked to the processes of inflammatory bowel disease (including Crohn's disease and ulcerative colitis). "Stress stimulates the digestive tract, which may cause diarrhea or nausea. The relaxation response returns gastrointestinal movement to a balanced state," explains Dr. Mehta.
Inflammation. "The relaxation response appears to turn off genes implicated in inflammation, and the stress response itself," says Dr. Mehta. While we need inflammation to fight infection and heal the body, chronic stress puts the body in a constant state of inflammation. That can increase plaque buildup inside coronary arteries, which may raise the risk for heart attack, stroke, and chest pain, and can also trigger unregulated cell growth, contributing to cancer risk. Does this mean the relaxation response can prevent health problems, or even reverse health problems that have already appeared? "It's encouraging, and we are studying that question right now," says Dr. Mehta.
Trigger the response
More ways to get there
Other techniques that evoke the relaxation response include mindfulness meditation, tai chi, yoga, and the following methods.
Focused breathing. Focusing on slow, deep breaths can be calming. Make sure your belly moves in and out as you breathe.
A body scan. Concentrate on one part of the body. Imagine it is open, warm, and relaxed, and that you are releasing tension from that area. Move on to another body part and repeat the process.
Guided imagery. Create a soothing scene in your mind that makes you feel relaxed. It may be a place or an experience. Allow your senses to be involved, imagining the smells you are encountering, the sounds you are hearing, and the ways things feel in your hands.
Repetitive prayer. Repeat a favorite prayer from your faith either silently or out loud. You can use a guide (such as your breathing or a rosary) to help with the repetition.
For more information, contact the Benson-Henry Institute for Mind Body Medicine at 617-643-6090 or www.bensonhenryinstitute.org.
Are heart attack triggers real?
A large international study of people around the world suggests that extreme physical exertion or emotional upset may be triggers for a heart attack.
Recent Articles
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Lost a tooth? What to know about dental implants
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Sexual violence can cast a long shadow on health
Prostate cancer: Short-course radiation just as effective as longer-term treatments
Eggs, protein, and cholesterol: How to make eggs part of a heart-healthy diet
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