How the Experts Handle Stress
Stress experts make time for regular exercise, yoga and meditation,
but they're only human. So how do these normally serene beings
get back on an even keel? Here's what they, pardon the term, stress:
Expert: Jnani Chapman, stress management specialist
nurse, University of California, San Francisco.
Stress button: Getting caught behind a Sunday driver during an
hourlong commute in the San Francisco Bay area.
Solution: Chanting at the top of her lungs to
a tape of her favorite Hawaiian music group Hapa.
Expert:
Richard Faulds, Kripalu Center for Yoga & Health, Lenox, Mass.
Stress button: When someone comes in urgently demanding his attention.
Solution: Take a deep breath and ask himself
if it's really an emergency, is anyone seriously injured or dying,
is immediate action required? With that healthier perspective,
he then does what he can to help.
Expert: Herbert Benson, president of MindBody
Medical Institute, Boston
Stress button: When things get crazy at work.
Solution: Instead of a coffee break, meditate.
In a quiet place, sit up straight, close your eyes, pay attention
to your breath as it flows in and out. You may want to silently
repeat a word, such as “one.” If your thoughts drift
(and they will), don't become frustrated; simply return your focus
to your breathing.
Expert: Robert Sapolsky, Ph.D., authority on
stress-related illness, Stanford University
Stress button: Pulling an all-nighter to meet a deadline, followed
by catching the flu.
Solution: Acknowledge the tension in his life
and try to spend more time with his family, exercise again and
eat more healthfully. Exercise is one of the most effective stress-reduction
measures, improving the functioning of your immune system while
boosting your fitness and self-esteem. Stress relief can occur
with just a half hour of aerobic activity, such as brisk walking,
every other day.
Other Methods of Stress Relief
Maybe you've tried meditation, biofeedback, hypnosis or other
techniques. While these methods work, many people have found their
own individual solutions that work for them. The methods below,
courtesy of the American Psychological Association, may not be
among the most common measures, but they just might make your
stressful days a bit easier.
- Sing. Lots of people swear by the power
of music to release tension or stress. It doesn't matter if
you sing childhood jingles, show tunes or Top 40. If you really
want to release some energy, add some dance or mime steps. Afraid
you'll feel silly? At least you won't feel stressed.
- Try a repetitive activity. Knitting, crocheting,
pottery making, or anything with soothing movements can be calming
and stabilizing for people. Don't worry about creating a masterpiece
or even developing a skill—it's the process that's beneficial.
- Start a garden. Even apartment dwellers
can have a balcony garden or an indoor garden of potted plants.
Tending plants and flowers and watching them grow, bloom or
yield fruit and vegetables is rewarding. Avid gardeners say
working a garden is one of the best ways to control stress and
worry.
- Play with a dog or cat. Pet owners have longer
lives and fewer stress symptoms than non-pet owners. Petting
a cat or dog is a form of social interaction with no pressure
to meet anyone's expectations.
- Gaze at the stars. In a still, dark and
quiet area, sit back and observe the heavens. Pondering the
vastness of the universe in this way can make a lot of problems
seem very small.
- Try this simple yoga move: the "Relaxation Pose."
Lie on your back with arms and legs splayed to the sides. Prop
a folded blanket under your head to keep your chin tipped toward
your chest. Close your eyes, notice your breath moving in and
out, and imagine your body sinking into the ground. Stay quietly
in this position for at least five to 10 minutes.
- Indulge in a massage. It improves circulation
and rescues the buildup of waste products in the muscles, and
gives people the sense of how relaxed it's possible to be.
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