Live Calm

Inhale, Exhale...Feel Better

One of the simplest ways to begin coping in a crisis, or to just get through the stresses of an ordinary day, has been there all along: Breathe.  Dorothy could've gotten home long ago with the help of her ruby slippers; you may find that simply breathing, with focus and attention, helps more than you imagine.

You've probably heard a thrown-off "Just remember to breathe" as you were entering a tough situation. Easily ignored, but there's wisdom there. Increasingly, that wisdom has been brought into mental health settings in the form of mindfulness meditation. An alphabet soup of evidence-basedtherapy approaches–ACT, DBT, MBCBT–include mindfulness as a crucial component. Studies are showing mindfulness actually works.

The essence of mindfulness practice is focusing on one thing in the moment. That one thing could be an activity (eating, walking), or a sensation (seeing, feeling, hearing), but the core of mindfulness practice is attending to each breath.

It generally goes something like this: Sit comfortably, your hands resting in your lap. If you're in a chair, try resting your feet flat on the floor. Now, turn your attention to your breath. Notice what it's like to breathe in–your stomach rising–and to breathe out–your stomach falling. Breathe regularly, noticing the sensation of each breath, one at a time. Your attention is likely to stray. Notice where your mind has wandered, and, without judgment, gently return your focus to your breath. One breath at a time.

Simple as that. But hard to do. Try it for a minute. Set a timer, if you like. Gradually extend the time–to three minutes, to five, and on up. Some suggest a 45-minute daily practice. But just a single focused breath can have an impact. (I admit, I'm more of a single-breath than 45-minute-session type.)

For many, silent meditation doesn't do the trick–there are too many distractions, external and internal. Here are some variations:

1) Count each breath. After ten breaths, start back at one. Try not to keep a count of how many sets of 10 you've completed. The idea is to give yourself a break, accept how you are right now, and not to compete with an idea of how things should be done. How you're breathing is how you're breathing. Still distracted? You might try counting each inhalation and each exhalation ("In one, out one...in two, out two.." and so on). That may be more likely to fend off nagging thoughts or distractions.

2) Forget all of the above. Instead, do a set of short, rapid inhalations, filling up your abdomen like a hand pump. Hold the breath for a moment. Then slowly breathe out. Hold there, then repeat.

Try 9 breaths in, hold for a 2-count, out for a 12-count, hold before inhaling for another 2-count. Or choose your own numbers. People argue about this sort of thing, but if there's hard science on the difference between a 9 versus a 12 inbreath count, I haven't heard of it.

3) Very simplest: Just take a deep breath. And then another. One more. Then go back to what you were doing. It's like taking a cigarette break without the nicotine and tar.

Give it a shot; it's free. See what works for you. And share it: If you've got a breathing routine that works, please post in it comments. No matter the approach, by stopping to take a breath, you get a break from distraction and get to simply be, if only for a few seconds.

Will Baum, LCSW

Managing Stress in Tough Economic Times

Managing Stress in Tough Economic Times

The key to conquering stress during tough times is to gain a sense of control over the situation. Create a plan, keep things in perspective, and seek help when you are feeling overwhelmed.

By Madeline Vann, MPH

If you are feeling stressed by the current economic situation, the best thing you can do is try to regain a sense of control over your emotions, finances, and life, say the experts.

Stress and the Economy: Advice From a Financial Planner

The first thing you should do is turn off the TV business news, says Ivan M. Illan, director of financial planning at Michel Financial Group in Los Angeles. “Markets by their very nature are extremely volatile, even in so-called 'good times,'" says Illan. “Business television exploits natural market cycles in higher viewership to justify higher advertising rates.”

Next, control your emotions. “We are driven primarily by emotion. The institutional investors know this and often make higher profits during times of fear, preying on the emotionally charged investing public,” says Illan. Profiting from fear and anxiety is taught in business school, he says — the more trades, the more commissions. So don’t fall into this trap.

“Stay committed to your investment plan,” Illan says. And continue to save as you did when times were good.

Two other pieces of advice: Do not invest anywhere, including in bonds, until you’ve saved six months' worth of cash to cover basic living expenses in case of emergency. And the risk of taking out a loan for retraining or acquiring another degree is worth it, he says.

“Training for advancement or career change is a good idea, regardless of the economic [climate]," says Illan. "Areas that are highest in demand continue to be health care and financial services, driven primarily by the baby boomers’ needs as they approach retirement.”

Stress and the Economy: Advice From a Psychologist

“You may not be able to control the stock market, but there is still a lot you can do to gain a sense of control,” says Mary Coussons-Read, PhD, professor of psychology and health and behavioral science and associate dean at the University of Colorado in Denver.

To put the lid on stress, sleep well, exercise a lot, and eat healthy meals. Coussons-Read also suggests that you do the following to keep your cool during tough economic times:

• Create a budget. Even though creating a new budget might mean giving up a few things that you don’t want to give up, doing so will give you an important sense of control over your finances, which ultimately means less stress.
• Regain perspective. Take a break from your stressed daily life to volunteer. “It can help you remember that there are persons who are worse off than you are,” says Coussons-Read. It’s also a good way to use your time and, possibly, keep using your skills if you are job hunting.
• Socialize. It’s important to seek out other people for fun and conversation, says Coussons-Read. If you only want to be with other people who are equally stressed out about finances and jobs, it shouldn’t be too hard to find them. The American Psychological Association reports that four out of five Americans (at least) worry about money and the economy. Check local community listings online or in the newspaper to see which groups are meeting when. It is also a good idea to hang out with people who you can have fun with and not just talk about your financial woes.

Stress and the Economy: Coping With Job Loss

Millions of people are not just watching their budgets shrink, they are also job hunting. Besides taking the steps listed above to reduce your stress during turbulent economic times, you may also want to:

• Consider the positives. “People may feel that losing a job reflects badly on them,” says Coussons-Read. “Even though you lost your job, there are a lot of things in your life that are going well — you have a skill set, you are healthy, you’re a good parent, you’re a good son or daughter, and so on.” Instead of dwelling on the negative, think about the positivecontributions you make.
• Create a plan. Make a plan as to how you will find a job and manage your finances. If you need help doing this, ask for it.
• Consider starting a business or consulting. Maybe you don’t need an employer, at least for the short term. If you have marketable skills, you may be able to find contract employment or temporary work through people you know.

Stress during difficult times is normal. It is what motivates you to find a solution. But, too much stress is bad for your physical and emotional health. If you have tried many or all of these ideas and are still feeling excessively stressed, you may need to seek professional help.

Good friends contribute to your health and well-being

Spending time with friends is fun, but it may also yield a multitude of long-term physical and emotional healthbenefits. Studies show that healthy relationships make aging more enjoyable, lessen grief, and provide camaraderie to help you reach personal goals, among other things. Maintaining positive relationships should rank up there with healthy eating and exercise as a necessary investment in your health.

Friends and Well-Being

A number of studies have highlighted the importance of friends and good relationships to health, Here are some of the findings:

• Socially engaged adults age more successfully. According to surveys of women over age 60, those who are socially engaged and visit with friends and family throughout the week are happier as they age.
• Friends can help you achieve your weight and fitness goals. Encouragement and just sharing goes a long way to boosting your willpower.
• Happiness is catching. If you have a friend you consider to be happy, you are more likely to be happy and you are able to spread that happiness to the people around you. A study of 4,739 adults who participated in the Framingham Heart Study between 1983 and 2003 showed that people tend to cluster into happy or unhappy groups, and happiness appears to spread not just to those immediately inside the social group, but to their contacts as well. Having happy friends who live less than a mile away was an especially powerful predictor of happiness.
• Building a circle of friends makes you happy. People who see themselves as a leader in their social circle are happier than those who see themselves as outsiders — another reason why actively building relationships instead of waiting for the phone to ring is important.
• Friends lessen grief. A series of interviews with parents who lost a baby during pregnancy or immediately after birth showed that those who felt they were receiving social support from friends or family were better able to cope with their grief. The most welcome forms of support were simply being physically present, listening, and offering sympathy, encouragement, and practical help, such as making meals or funeral arrangements. In contrast, feeling socially alone tends to worsen grief.
• Being social boosts your immune system. Being socially engaged leads to more positive emotions, which in turn may actually boost your body’s immune system and reduce the physical signs of stress, say health experts.

The Friends You Choose Make a Difference

While it is possible for one happy person to spread happiness to their friends, the reverse is also true — a mildly or chronically depressed friend can bring you down as well. It helps to have a diverse group of friends to lessen this impact.

It's also important to be a good friend yourself, providing others with as many of the benefits of friendship (infectious happiness, social support, someone to confide in, food in times of crisis) as you can. It feels good to help others, and that only adds to your own happiness.

By Madeline Vann, MPH

Medically reviewed by Pat F. Bass III, MD, MPH

Massage and Emotional Wellness

Improved mood and quality of life, stress relief, and healing from trauma are just a few of the many benefits of massage therapy.

Massage can provide stress relief for just about anyone, from preterm babies to the elderly. Yet the benefits of massage go beyond stress relief. Moderate-pressure massage for as little as 15 minutes may offer relief from depression, anger, and anxiety.

 

“It’s never fun to let stress bring you to your breaking point! Just as we take our cars in for regular tune-ups, we too need maintenance,” says massage therapist Kristen Sykora, LMT, owner of Harmony Healthcare Associates and Hands Down Physical Arts, Inc. in Wantagh, NY. “Massage therapy decreases the amount of stress in the body by [relaxing] muscles, flushing out the waste products from the muscles, and increasing the ‘feel-good’ hormones.”

Massage Therapy and Stress Relief: Emotional Health Benefits

If you’ve been in the hands of a good massage therapist, you already know how your body responds with stress relief. But the physiological response goes deeper than blissful relaxation.

“Massage therapy can improve a person’s emotional health by reducing stress and stress hormones; by increasing serotonin and thereby reducing depression and pain; and by enhancing immune function and thereby reducing bacterial and viral illnesses,” explains Tiffany Field, PhD, director of the Touch Research Institute at the University of Miami School of Medicine in Miami, Fla.

Field’s research team has shown that massage relieves stress for preterm infants in the neonatal intensive care unit. Three 15-minute full-body massages each day for five days lead to a significant reduction in stress-related behaviors in this vulnerable population. Massage has also been shown to help preterm babies gain weight faster.

Research has also shown that:

• Six 30-minute massages over a two-week period can ease pain and improve mood among people with advanced cancer.
• Massage can help reduce depression in both children and pregnant women. As little as 15 minutes of massage on a regular basis may be beneficial to mood.
• Massage therapy is helpful for trauma victims. “Aside from physical pain, victims of trauma, past or present, will often hold memories of such events in their muscle tissues. By receiving massage from a trained professional, one can get back in touch with their body and be able to access the held emotions,” says Sykora.

Massage is not just a way to gain stress relief — you can reduce many of the other unpleasant emotions in your life as well. “Many studies show that massage therapy reduces negative mood states like depression, anxiety, and anger and their associated stress hormones,” says Field.

Massage Therapy and Stress Relief: Finding a Massage Therapist

Most massage therapists can provide the kind of massage you will need to help with depression,anger, anxiety, and stress relief. “Moderate pressure is the key factor for massage therapy to be effective. Any type of massage therapist who uses moderate pressure should be able to help with mood management,” says Field.

You can find a licensed massage therapist near you at the American Massage Therapy Association Web site.

“We often go through our day without any recognition of how our bodies are responding to the stress we experience,” says Sykora, who advises regular massage sessions as well as a meditation practice for optimal stress management. “Massage treatments give us a time-out in order for us to access the deeper layers of our well-being, allowing the therapist to unwind the holding patterns in our tissues.”

So don’t be afraid to indulge in a massage every now and then — it's good for your emotional well-being and your physical health.

By Madeline Vann, MPH

Medically reviewed by Pat F. Bass III, MD, MPH

A Prayer for Good Health

People who pray for health-related reasons are not necessarily relying solely on spirituality for an answer.

By Eric Metcalf

Medically reviewed by Lindsey Marcellin, MD, MPH

Watching a parent, child, sibling, or any other loved one suffer from a serious illness or go under the knife can be frightening. Perhaps you've said a silent prayer for them before they headed into surgery or started another round of chemotherapy. In fact, many hospitals have chapels for prayer and meditation. But is there really a link between prayer and health?

Prayer and Health: Ways to Cope

You may not think of prayer as a form of alternative medicine. But many Americans rely on prayer as a method of coping with health-related issues. A 2004 study found that 43 percent of Americans prayed for their own health and about 25 percent felt they benefited from other people's prayers.

So far, scientific research has not supported the idea that prayer can improve one's health. In 2007, researchers compiling the results of previous studies on distant intercessory prayer — in essence, when people pray for you without your knowledge — found that this had no measurable effect and probably didn't warrant further study. Researchers can run into other challenges, as each person defines spirituality and prayer differently.

However, that doesn't mean that other types of prayer couldn't help when you're having health problems, says Kevin Masters, PhD, an associate professor of psychology at Syracuse University in Syracuse, N.Y. The National Center for Complementary and Alternative Medicine is funding several studies probing how prayer is linked with health and wellness. For example, one study in New York City is examining how spirituality affects the immune system and well-being of terminally sick cancer patients.

Prayer and Health: One Family's Story

Even though Sue Ellen Braunlin, MD, and her family were caught up in a life-or-death situation, she just didn't feel like she had the right to pray for help. That was 13 years ago. Today, she recalls having been so privileged all her life that it was hard to ask for something special back then — she says she felt very undeserving.

Her newborn daughter, Marta, was born with a serious heart defect. The doctors sent the baby home, waiting to see if she'd be a suitable candidate for the surgeries needed to address the problem. Dr. Braunlin — herself an anesthesiologist in Indianapolis, Ind. — spent the next few months desperately trying to help her baby thrive, without getting the answers she wanted from the doctors.

Over the coming years, she began to ask for help through prayer. At first, she didn't find her "own prayer voice," and she got a lot of strength from other people praying for her and Marta in those early days.

Prayer and Good Health: Aid in Troubled Times

In the 1990s, social scientists might have presumed that people who prayed for health reasons would be putting their fate completely into God's hands and not taking helpful steps on their own, says Dr. Masters, who studies spirituality and health.

"That's not the assumption you'd find today, and there's a little bit of data to suggest that if people do care enough to pray, they might be more likely to go to the doctor, to get a checkup, or to take their medicine," he says. In other words, if you're going to the trouble of focusing your thoughts on improving your health, your actions may follow.

In addition, if you ask your congregation for their prayers, "you've announced that you have a need, and generally speaking, people are going to respond to that," Masters says. Beyond praying for you, congregation members may also offer you a ride to the doctor or do other helpful favors that may make you feel better.

Saying a Prayer for Good Health: Support System

Braunlin began attending services at United Church of Christ in Indianapolis after Marta's first surgery. When Marta underwent her next surgery at 18 months of age, Braunlin's pastor stayed at the hospital for six hours. As Braunlin recalls, the experience went much better.

By the time Marta required a third surgery at the age of 5, her mother realized that she had needs and a right to say what she needed. Braunlin says that even with all of the blessings in her life, praying about worrisome things felt liberating. "It made it a lot easier for me to ask my friends and family for the help I needed, and it gave me strength the third time around."

Self-Help for Depression: by following some simple habits, you can lift yourself up out of the blues.

Depression can drain all the color out of your life, leaving you feeling hopeless and helpless. Those who have major depression struggle to overcome these feelings, often with the help of others.

However, there are many things you can do yourself to help cope with your depression. These activities and habits might not completely cure your depression, but they can make a positive impact and offer hope.

Depression: Self-Help Strategies

Seeking treatment for your depression is an important step on the road to recovery. Treatments like psychotherapy and medication require the input of health care professionals, knowledgeable about the condition. However, you can also help yourself by following a few self-help strategies:

• Exercise. Researchers have found that physical activity can work as well as antidepressants in reducing fatigue and helping you feel energized and alive. Exercise relaxes muscle tension, relieves stress, and prompts the release of calming and mood-enhancing hormones and neurotransmitters in the body.

  To help ease your depression, try to exercise for at least 30 minutes every day. Remember that exercise does not have to be intense to have a positive effect on your mood. If you're time-challenged, try to squeeze in even short sessions — 10 minutes of physical activity has been shown to improve a person's mood for at least two hours. Take the stairs instead of the elevator or enjoy a walk around your neighborhood.

• Sleep. A lack of sleep can make you feel fatigued and irritable, creating or enhancing feelings of depression. Experts recommend that everyone get seven to nine hours of sleep every night. If you're getting less than that, you're not doing your depression any good. If you're getting more than nine hours, you need to set your alarm, drag yourself out of bed, and become more active.
• Eat better. A poor diet can alter your mood considerably. Experts recommend you follow a diet that's high in fiber and low in fats by eating plenty of fruits and vegetables. Choose whole-grain foods that contain slow-burning complex carbohydrates instead of products made with processed flour and simple sugars. Try to eat foods rich in omega-3 fatty acids (like salmon and herring), as they've been shown to improve mood. Boost your intake of B vitamins and chromium, two supplements that have also been shown to improve mood. And don't skip any meals — being hungry can leave you tired and cranky.
• Socialize more. Getting out with friends and family can be a powerful tonic for depression. Participating in social activities keeps you from retreating into yourself and can be good for many laughs. Don't be afraid to ask trusted friends for help when you're feeling depressed. Share your feelings with them and ask for their support. You also might consider joining a depression support group, where you can talk out your emotions and gain insight from others.
• Reduce stress. Figure out what's causing stress in your life and work to eliminate or minimize those triggers. If you're facing a big challenge, break it up into a number of smaller and more achievable tasks. Plan ahead and say "no" if anyone's asking too much of you. Participate in stress management techniques such as yoga, tai chi, or meditation. And take it easy on yourself — set realistic goals and be forgiving if you don't meet them.
• Stay positive. Depression can cause you to view the world through blue-colored glasses, always finding the negative side of everything. Oppose that world view — consider your negative thoughts and how easily they can become positive messages. For example, rather than bemoaning a big duty your boss has given you, think about the trust and confidence she must have in you.
• You can do a lot to help yourself overcome some of the debilitating effects of depression and start living, and enjoying, life again.

• By Dennis Thompson, Jr.

  Medically reviewed by Pat F. Bass III, MD, MPH

How to Handle Panic Attacks

It may seem hard to get a grip on anxiety during a panic attack, but learning the right techniques can help you get your anxiety back under control.

By Diana Rodriguez

Medically reviewed by Niya Jones, MD, MPH

Panic attacks can be terrifying. These attacks stem from profound anxiety that can make your heart pound and your knees go weak. Panic attacks can make it difficult to catch your breath and can also cause chest pain and dizziness — you may even think you're having a heart attack. A panic attack may only last a few minutes, but it can leave you feeling frightened and uneasy.

Understanding Panic Attacks

A panic attack and its symptoms of tremendous anxiety can strike suddenly, out of the blue. While a panic attack itself may be brief, it can lead to a lasting fear of having another episode. When panic attacks and the fear of having attacks occur repeatedly, people are said to have a panic disorder, a type of anxiety disorder.

"People have these panic attacks under various circumstances,” explains Martin N. Seif, PhD, a clinical psychologist in New York City and Greenwich, Conn. They constantly worry about having an attack and may avoid certain situations as a result. Eventually, people with panic disorder may realize that they aren't actually afraid of the situation they're avoiding, but rather of experiencing additional panic attacks, notes Seif.

Fortunately, you don’t have to live in fear of panic attacks. There are specific strategies you can use to help manage your anxiety and control your physical symptoms as well.

Panic Attacks: How to Take Control

The best way to stave off future panic attacks is by learning how to control your anxiety so that if you do start to notice symptoms of a panic attack, you can calm your mind and body until the symptoms fade.

"People who experience panic attacks have to learn how to cope with their feelings of panic," says Seif. While medication can be effective, cognitive-behavioral therapy is one of the best techniques for managing panic and anxiety. "It involves recognizing that the panic-producing process is fueled by future-oriented, catastrophic thinking," explains Seif. People with panic disorder have to become aware that their thoughts trigger a physical reaction, which results in a panic attack.

To gain control over panic disorder, it's important to learn and practice anxiety management techniques, says Seif. Strategies that you can use to help you curb a panic attack include:

• Breathing slowly and deeply. Anxiety can cause you to breathe very quickly, which makes both the mental and physical symptoms of a panic attack even worse. When you start to feel panicky, be sure to take slow, deep breaths to soothe your mind and body.
• Stop and think. When your thoughts start spinning out of control, simply tell yourself to stop. Organize your thoughts and decide what you need to do to get yourself calm again.
• Think positively. Push negative thoughts out of your mind, and remind yourself that you are in control. Think about times when you've been able to manage situations successfully and reduce anxiety.
• Stand up for yourself. If you need to leave a situation, do so or tell someone you need to leave. Don't be afraid to ask for help. Allowing yourself to become more upset will not help if what you really need is to take a walk and blow off some steam.
• Relax your muscles. Anxiety causes your entire body to tense up, so make a conscious effort to relax each muscle from your toes all the way up to your neck and face.

Don't wait for a panic attack to begin to try these techniques. Seif notes that it's important to use these strategies regularly and learn to manage your anxiety in gradual stages. As you become more confident that you can rein in a panic attack, you can walk out the door each day breathing easier.

8 Tips for Managing Stress

By Diana Rodriguez

When you're stressed, your head may start to hurt, or you may feel nauseous, dizzy, or just plain overwhelmed. Stress can have a huge impact on every aspect of your life, so stress reduction is necessary for maintaining both your physical and emotional health. Since you can't simply wish stress away, managing stress is a vital skill to develop.

Managing Stress: When You Experience a Sudden Spike

Certain situations create stress instantly, such as a major issue at work or a crisis at home that needs to be addressed right away. When there's an urgent problem that requires your immediate attention, managing stress is important so that you can think clearly. Try these stress reduction tips to help you deal with anxiety-provoking experiences:

• Put it in perspective. Maybe you're disappointed that you didn't get a promotion you were up for or concerned that money is a little tight this month because of an unexpected medical bill. Feeling stressed is a natural reaction. But try to take a step back and ask yourself: will this issue still matter in a year? In five years? If the answer is no, take a deep breath and try to move forward. Keeping things in perspective is crucial to managing stress.
• Come up with a plan. If there's a specific problem you need to fix, make a list of all possible solutions and pick the best one for your situation. Realizing that you have options and coming up with a concrete plan will have a direct effect on stress reduction.
• Accept what you can't control. Some circumstances are simply beyond our control, and we have to learn to cope with and accept them. Fortunately, you do have control over how you react to stressful situations. Staying calm and being willing to accept emotional support from others can help in managing stress.

Managing Stress: When It’s at a Slow, Steady Boil

Sometimes it’s not one specific problem, but rather nagging concerns about your job, health, finances, or family members that create a steady build-up of stress. Try these tips to help you with stress reduction:

• Give yourself a break. Daily stressors can creep up on you before you realize it, so treat yourself to at least one relaxing activity every day. Listening to music, meditating, writing in a journal, or enjoying a soothing bubble bath are all great ways to relax and relieve stress. Taking time for yourself is important for both preventing and managing stress.
• Get regular exercise. Exercise is one of the best methods for managing stress because it can relieve both the physical and emotional effects of stress. Consider fitness choices that also deliver specific stress-reducing effects like yoga, tai chi, Pilates, or one of the martial arts, all great ways to get rid of pent-up stress and negativity.
• Express your feelings. If something's bothering you, don't keep it to yourself. Talk to people you trust, like friends, family, or co-workers, about what's on your mind. Even if you're not looking for specific advice, it usually feels good just to get your feelings out into the open. 

• Managing Stress: Keeping Stressful Situations to a Minimum

  Being prepared for difficult situations, managing your time well, and solving problems quickly can help you avoid unnecessary stress:

  • Set reasonable expectations. Being busy is sometimes inevitable, but regularly taking on more than you can manage can cause unwanted and unwelcome stress. Tell yourself that it's okay to say no to activities at your child's school or to extra projects at work — you are not obligated to accept every request made of you. Additionally, don't take on more financial responsibilities — such as a new car or a bigger house — if you think they'll be a stretch. Being realistic about your finances is an important strategy for managing stress.
  • Resolve issues before they become crises. It’s human nature to avoid unpleasant topics and circumstances, but if you're concerned about a brewing situation, whether it's at work or at home, address it early to keep it from becoming more serious, harder to solve, and more stressful for you. Problems are always easier to handle before they develop into full-blown calamities.

  Everyone feels stress — it's impossible to avoid it all the time. But it is possible to keep stress under control by setting realistic expectations of yourself, learning how to keep problems in perspective, and enjoying relaxing breaks from the daily demands of life.

The Health Benefits of Laughter

Laughter is a key component of a happy life and it has powerful physical and mental benefits. No matter what you're facing, you can learn to laugh and benefit from its healing ways.

By Madeline Vann, MPH

Medically reviewed by Christine Wilmsen Craig, MD

Funny movies, sitcoms, cute toddlers, and a good friend’s jokes can all offer one of the most powerful, natural stress relievers out there: laughter.

“I think one of the best things is that laughter increases your sense of humor,” says Lynda Tourloukis, a certified laughter teacher based in Park Ridge, Ill. A motivational speaker and life coach, Tourloukis says she became interested in the healing benefits of laughter after she and her husband spent a weekend chuckling and guffawing at a seminar offered by the Humor Project, an organization that focuses on "the positive power of humor." Now she trains other laughter teachers and has become a personal laughter advocate.

The Benefits of Laughter 
The benefits of a good laugh are wide-ranging and can include protection from emotional issues like depression and improving the health of your heart. Here's what experts know about the health benefits of laughter:

 

• Mental health benefits. Although you probably can’t laugh off depression, one of the many benefits of laughter and a sense of humor is that they buffer you against the negatives of life that could lead to depression. As an added bonus, studies show that people who use humor to fight stress also feel less lonely and more positive about themselves.
• Physical benefits. Although we can’t yet say that a certain number of laughs every day will keep the doctor away, studies show that people who say they laugh a lot also tend to be in good health and generally feel well. Laughter is also one of the most commonly used complementary therapies among cancer patients, who find that one of the benefits of laughter is an improved quality of life.
• Heart health benefits. Laughter could be healthy for your heart, too. Some research shows that when you laugh, there is an increase in oxygen-rich blood flow in your body, possibly due to the release of endorphins, which create a chemical rush that counters negative feelings and stress. Activities that increase endorphins include a good workout andlistening to music you love, and laughter deserves its place on the list with these other stress busters.

Building Laughter Into Your Life
Loving the benefits of laughter but don’t feel like laughing? Sometimes you have to make a conscious effort to laugh. If you’re facing tough times such as a tight budget, work stress, or an illness like cancer, it may help to learn techniques to bring the benefits of laughter into your life. You can try the old stand-by recommendations:

• Rent a funny movie, read a funny book, or watch a funny sitcom.
• Spend time with an amusing buddy.
• Look on the light side: Go places that help you remember good times that have made you laugh in the past.

Or you can join the "laughter movement" to learn about the benefits of laughter while fighting stress:

• Practice laughter yoga. This specialized combination of yoga breathing techniques and exhalation creates a self-induced “laugh” that provides all the benefits of laughter rooted in humor. You can include this practice in your day by adding a little “ha ha ha” when you shake hands or introduce yourself — to fellow laughter fans, of course! Check out Laughter Yoga International for more information.
• Find a laughter group. “It’s always my recommendation to get together with other people to laugh. It’s a little hard to laugh alone, unless you have practiced it,” Tourloukis says. At Laughter Yoga International you can search over 6,000 social laughter clubs around the world to find one closest to you.
• Have a “woohoo!” Tourloukis hosts a free daily laughter call that is only 20 minutes long and ends with a laugh-inducing “woohoo!” But she says anytime you look at the clock, if it’s 20 minutes past the hour, your own “Woohoo!” will help bring a smile to your face.

Any day is a good day to start laughing more, but if you need a more significant date to get started with this goal, pencil it in for the first Sunday of May, World Laughter Day.

Affirm Your Worth With Affirmations

If you spend your day telling yourself that you're worthless, don't be surprised if you end up depressed. Affirmations — speaking positively to yourself — can induce change in you.

By Madeline Vann, MPH

Medically reviewed by Pat F. Bass III, MD, MPH

How you talk to yourself matters. Repeating positive and uplifting statements, known as affirmations, can be beneficial to both your physical and emotional health.

Affirmations: The Power Within

There is strong evidence that repeatedly thinking about negative events or personal qualities can increase stress and depression and worsen physical health. In contrast, repeatedly thinking about positive qualities can:

• Improve your mood
• Ward off depression and stress
• Protect your physical health
• Give you the confidence to solve a problem
• Instill hope for the future
• Reduce anger or angry responses

Affirmations: Important Antidote

“Affirmations definitely have a pretty major impact, and [they're] one of the most popular ways of inducing situational change in people’s thoughts, ways, and behaviors,” explains Harry Wallace, PhD, assistant professor of psychology at Trinity University in San Antonio, Texas.

In a way, affirmations are an antidote to negative self-talk. Negative self-talk involves focusing on your weaknesses, failures, less attractive qualities, and so on. These kinds of thoughts are more likely when you are already feeling down or in a tough situation, such as after losing a job. At these times, negative thoughts are normal, but they can speed some people towards depression and make it hard to take action.

Affirmations: Using Them in Your Life

Affirmations can help you get through stressful times.

“If [you use an affirmation] prior to having encountered some kind of threatening feedback, it creates a buffer where you are able to tolerate it,” says Wallace, who adds that people who are "self-affirmed" are more willing to accept or even invite feedback about themselves because "they can handle it." Similarly, people who must perform under pressure can benefit from affirmations, which ease some of the stress.

Affirmations: A Caution

While it’s a good idea to consider your positive qualities and the positives in your life, even in difficult circumstances, remember that some “negative” thoughts can actually be helpful as well. Worry is one of those. A little bit of worry can spur you to take action, so you don’t need to counter productive worry with affirmations.

Wallace points out that, as with worry, there are times when a realistic assessment of your situation is helpful. For example, while an appropriate affirmation (such as “I am prepared for my speech and my audiences generally respond well to my style”) can get you through the pressure of public speaking, you may want to prepare the speech without affirmations that could slightly distort your ability to see what changes need to be made.

Affirmations: Creating Them

Affirmations are personal to your situation and your needs. When creating an affirmation, think of the positive message that you need to hear based on your situation. Here are some examples:

• Affirmations that help to prepare for stress. Wallace says that if you are about to receive feedback from an employer or client that you suspect might not be as good as you’d like, try an affirmation like, “I am a valuable person regardless of what happens with this situation.”
• Affirmations that conquer stress. Use three or more affirmations that you repeat daily to get through a difficult time, such as job loss and job seeking, such as, "I am valuable" or "I have something to contribute."
• Affirmations that support an overall goal. If you are having a hard time achieving a specific goal, affirmations that remind you of positive aspects of yourself related to that goal can make success more likely. For example, if you are trying to write a novel, you might want to use affirmations like, “I am a creative person” or “I am capable of meeting my deadlines” as positive and encouraging thoughts (instead of negative observations like, “I'll never finish this novel!”)
• Affirmations should be abstract or concrete as the situation requires. A statement that supports an abstract positive quality (“I am a valued team player”) is helpful in getting you to look beyond an immediate frustration, but an affirmation of a concrete skill (“I am an excellent translator of French”) can be helpful if you need confidence in a particular area.

With practice, you will be better able to craft the kinds of affirmations that are most helpful to you, says Wallace. Be kind to yourself. Focus on your strengths and abilities when you are feeling vulnerable.

Creativity Can Keep You Healthy

If you've ever wanted to take singing, dancing, or knitting lessons, you've got a perfect reason to start: Creativity reduces stress and keeps you healthy.

By Diana Rodriguez

Medically reviewed by Christine Wilmsen Craig, MD

Is there something you've always wanted to learn, like singing, dancing, or acting? Or perhaps you have a love for horses and want to take riding lessons? Don't brush it off as a silly extravagance or something you just don't have the time or money for — giving into your creative desires is not only fun, it's also good for your emotional health.

Creative Thinking: Why Creativity Is Important

Creativity is important for a number of reasons, including:

• It's fun and enjoyable. Doing things that you like reduces stress and improves overall well-being.
• It stimulates the brain. Creativity sharpens the brain, which can stem the advance of dementia in old age. The more new things you learn, the more use the brain gets — and the sharper it will remain. It's often recommended that seniors learn new skills and challenge themselves with new opportunities, but this recommendation is appropriate for any age.
• It boosts self-confidence. Trying new things can improve self-confidence and make you a more interesting person.

Creative Thinking: A Balanced Life

You already know that all work and no play do not make for a healthy life — and can result in a pretty unhappy you. But that also doesn't mean that all play and no work is good either, and that's why striking the right balance is so important.

Working and being productive helps keep you sharp, organized, and even happy — as long as it's well balanced with leisure and creativity. Whether it's at your daily job, taking care of yourchildren, or cleaning up your home and yard, you feel a great sense of accomplishment after a productive day — and that does a lot for your emotional health. But we all need time to rest and rejuvenate, and do something fun and stimulating. So block off some time each day or each week for a little creativity.

Creative Thinking: Making the Most of Your Time

During your "you" time, do anything that you enjoy or anything that's new and different to you. Make it something that's challenging, stimulating, and that you look forward to. Here are some good ways to challenge your brain, learn new skills, and get your creative juices flowing:

• Write in a journal or do some creative writing
• Tackle a crossword puzzle
• Take a knitting, crochet, or cross-stitch class
• Take up gardening
• Visit the theater
• Take a painting or sculpture class
• Take a dance class
• Learn yoga or tai chi
• Listen to lectures
• Take a cooking class
• Learn to sing or play a musical instrument
• Learn to speak a new language
• Go back to school and take some academic or other classes of interest to you

Most importantly, whatever you decide to do, make it fun. Sure, it's one more thing to add to your busy schedule, but taking time for creativity is one of the best investments you can make for your body and spirit.

Can You Bounce Back From Life's Challenges?

Always look on the bright side of life. Keep on the sunny side. Lyrics like these hold more than a grain of truth for people who want to recover from difficult times.

Psychological resilience — the ability to bounce back relatively successfully from negative situations — is an important tool to have when you are faced with unpleasant events, mild stressors, or challenging relationships.

“There is no single definition of resilience, but generally it refers to the capacity of an individual to adapt to difficult circumstances; in other words, to maintain functioning in the face of adversity,” says Colin A. Depp, PhD, assistant professor in the department of psychiatry at the school of medicine and a researcher at the Stein Institute for Research on Aging at the University of California, San Diego.

Resilience: Benefits

Depp recently surveyed 1,395 women over age 60 to find out what characteristics accompanied greater resilience during aging. He and his colleagues found that women who scored high in resilience also reported:

• A greater sense of self-control over their lives
• Greater tolerance of negative emotions
• Trust of their own instincts
• Use of spiritual practices to cope

• Studies of people who are facing difficult situations — for example, their own illness or that of a loved one — clearly demonstrate that a positive outlook makes a difference in their emotional health.

  Here’s why: negative emotions — the ones that drag you down — can trigger a physical “fight or flight” response and keep you narrowly focused on the source of your distress.

  But positive emotions, even the ones you have to work at, actually have a calming effect on your physical response, boost your immunity, and ultimately broaden your perspective so that you can see more recovery options than you thought you had.

  Resilience: Building Some in Your Life

  Depp says that while you're striving for the four outcomes found in his study, there are other steps you can take to become resilient.

  “In general, the best things to do would be to limit exposure to chronic uncontrollable stress to the extent you can; build a resilient body through nutrition, good sleep, and physical activity; and engage in activities that help you either feel more in control or help you tolerate negative emotions,” says Depp.

  Here are some proven techniques that can increase your positive emotions and the belief that you can cope:

  • Build positive relationships. Depp’s survey demonstrates that people who are socially engaged often are also more resilient.
  • Count your blessings. Trite, but true: Taking time at least once a week to write down sources of gratitude increases positive emotions.
  • Explore a spiritual path. Finding or deepening your spiritual practices can help build resilience.
  • Focus on the positive in a journal. People who use more words expressing positive emotion when keeping a journal have better outcomes.
  • Laugh more. Build humor into your life.
  • Make a plan and take action. Planning active steps to solve a problem or some aspect of a problem in your life is essential to resilience and recovery.
  • Pat yourself on the back. Knowing you have skills and abilities in certain areas of your life can balance a sense of inadequacy in other areas.

  While it is true that there are some people who seem to have a natural gift for resilience, it is possible to learn how to sail through difficult times.

Yoga for Better Health

It's more than just good exercise — yoga may help improve both your physical and emotional health.

By Eric Metcalf

Many Americans are exploring the rhythmic breathing, stretches, and sometimes demanding postures of yoga as a form of alternative medicine. The 2007 National Health Interview Survey found that yoga was one of the most popular types of alternative medicine among adults, and that its use had grown by roughly 3 million people since the previous survey in 2002.

What Is Yoga?

According to the American Yoga Association, yoga unites physical activity, meditation, and controlled breathing. The word "yoga" comes from an ancient phrase meaning "to join," which refers to the mind and body coming together. The first written instructions regarding yoga poses date back to more than 2,000 years ago, but yoga is thought to have been practiced centuries before then.

The type of yoga practiced most often in the United States is Hatha yoga, which emphasizes particular poses while paying careful attention to breathing techniques. There are more than 100 other different schools of yoga, which originated in Indian philosophy. These various schools incorporate some or all of the eight foundations, or limbs, of yoga practice.

According to the National Center for Complementary and Alternative Medicine, yoga's benefits as a form of alternative medicine may include:

• Relieving stress
• Relaxing and strengthening muscles
• Enhancing mood
• Lowering blood pressure

• In addition, researchers are examining the use of yoga to help treat a number of specific conditions.

  Physical and Emotional Benefits of Yoga

  Yoga views the body as the most important tool humans have, one that should be treated with the utmost care and respect. The following are just a few of the possible ways that yoga may improve your overall health:

  • Stress and anxiety. In a study of more than 100 Australians with mild to moderate levels of stress, participants engaged in either weekly relaxation or Hatha yoga sessions for 10 weeks. The researchers found that the yoga sessions provided similar improvements in stress, anxiety, and health status to the dedicated relaxation sessions.
  • Cancer. A recent study of 24 people with cancer examined the effects of Iyengar yoga — a form of yoga focused on correct body alignment and the use of props. The participants took 90-minute yoga classes for 10 weeks. The study demonstrated marked improvements in participants' mood, overall quality of life, and sense of spiritual well-being.
  • Pain. Research has found that the regular practice of yoga may be associated with reduced pain. In one study, people with chronic lower back pain who participated in weekly yoga classes for four months experienced substantial reductions in pain and disability compared with subjects who were assigned to a non-yoga group.

  The Risks of Yoga

  If you're considering yoga, keep in mind that certain yoga poses may not be appropriate for people with particular medical conditions including:

  • Spinal problems
  • Blood pressure disorders
  • History or risk of blood clots
  • Eye problems like glaucoma and retinal disorders
  • Pregnancy

  If you have any underlying health problems, discuss the possible risks of yoga with your doctor beforehand. Also, make sure you know the demands a particular class will place on your body before you enroll. If you do take a class, inform your yoga instructor of any health concerns that may affect your ability to perform certain poses.

How Exercise Eases Anxiety

By Diana Rodriguez

Medically reviewed by Niya Jones, MD, MPH

Studies show that exercise can help manage anxiety. Learn about the best choices to reduce your stress levels.

Anxiety can be overwhelming and cause many physical and emotional side effects. When you can't stop worrying, you can't sleep and you may even feel sick to your stomach. While ananxiety disorder should be monitored and treated by a qualified professional, exercise can be part of an effective treatment plan to help manage your anxiety symptoms.

Exercise and Anxiety: What the Research Says 
"Exercise won't cure anxiety or depression, but the physical and psychological benefits can improve the symptoms,” explains Sally R. Connolly, LCSW, a therapist at the Couples Clinic of Louisville in Kentucky. "Research shows that at least 30 minutes of exercise three to five days a week can significantly make a difference.” Some studies have suggested that regular exercise can help alleviate anxiety as much as medications, and the anxiety-relieving effects of exercise may last longer than those of drugs.

Exercise and Anxiety: Who Benefits 
While everyone can reap psychological benefits from exercise, research suggests that people who may see the biggest improvements in anxiety symptoms are those who:

• Exercise consistently for at least several weeks
• Are not already physically active
• Have severe anxiety
• Do aerobic exercise, such as jogging, swimming, or dancing

Exercise has also been shown to be effective in managing symptoms of depression, which frequently affects people with anxiety disorders.

Exercise and Anxiety: How Exercise Helps 
"Anxiety is usually linked to an increased heart rate," notes Connolly. "Exercise can be very helpful with calming people's heart rate."

During exercise, your heart rate shoots up, but over time, as your fitness level improves, your heart begins to work more efficiently. As a result, your resting heart rate between exercise sessions eventually becomes slower. Improved heart and lung function due to regular aerobic activity are often associated with a greater sense of overall well-being, which can help offset feelings of anxiety.

Even short bursts of exercise — just 10 to 15 minutes at a time — can improve your fitness and your mood. Connolly recommends that her patients get a total of 30 minutes of exercise a day, which can be broken into 10-minute blocks if necessary, between six and seven days a week.

Exercise can even help prevent anxiety disorders from beginning in the first place. One study showed that regular exercisers were at a 25 percent reduced risk of depression and anxiety disorders over a five-year period. Not surprisingly, exercise has also been found to improve mental clarity and concentration, both of which may be negatively affected by anxiety. Chemicals released in the brain during exercise may help improve the ability to focus and deal with stressful situations, thereby lessening the risk of anxiety and depression.

Exercise and Anxiety: Anti-Anxiety Workouts 
Any exercise can help diminish anxiety, but Connolly says aerobic exercise that really gets your heart rate up will be the most beneficial. Some good aerobic exercises that can help manage anxiety are:

• Swimming
• Biking
• Running
• Brisk walking
• Tennis
• Dancing

"Dancing is a great exercise, and it has a lot of other side benefits. And it's great when you dance with other people," notes Connolly, since socializing can also boost your mood.

Though not aerobic, yoga can help offset anxiety symptoms. Yoga combines physical movement with meditation and deep breathing to help calm the mind and alleviate worry.

While weight training and other strengthening exercises are important for your overall health, they don’t seem to offer as much anxiety relief as activities that get your heart rate going.

We all know that exercise is good for the body, and now research shows that it's also good for the mind. In addition to managing your anxiety with a doctor's help, exercise is a powerful tool you can use to enhance your physical and mental health.

The Power of Love Includes Stress Relief

Calling Cupid: Love has a particularly welcome role in stress relief. Loving relationships can help relieve stress and boost your overall health. Find out how to reap the rewards.

By Diana Rodriguez

Medically reviewed by Lindsey Marcellin, MD, MPH

       

Love does wonderful things for your state of mind, and it also offers natural stress relief. In healthy relationships, the power of love is strong enough to keep your heart happy and your mind and body healthy.

Stress Relief: How Love Helps

Sharing in life's joys and challenges is one of the great benefits of being in a relationship.

"When you are in a loving marriage or a good relationship, you have somebody there to share your worries with, to talk through problems with, to enjoy free time with," says Sally R. Connolly, a social worker and therapist with the Couples Clinic of Louisville in Louisville, Ky. Relationships can provide stress relief by simply not leaving you to shoulder every burden completely on your own, Connelly explains.

You also have someone "to visualize the future with. Somebody who is there for you and witnesses your life," adds Connolly. A number of studies have found that people in healthy marriages live longer and have fewer health problems than people who are unhappily married or not in a relationship, according to Connolly. Such is the power of love. What’s more, people who are happily married not only benefit from stress relief, they suffer less often from depression, too.

A loving partner can share the responsibility of stressful situations, offer support, a listening ear, and advice when you need it. And when you need to remember happier, easier times, a loving partner can help with that as well.

Stress Relief: Mending Relationships

If you have a relationship with a spouse, partner, or loved one that is a little rocky, focus on fixing it. An unhealthy relationship is just one more stressor that you don't need, and repairing it can provide stress relief and improve your health — and, you'll just feel better about it.

Getting started can be tough, but Connolly suggests just reaching out to your loved one. Consider whether there was a problem or issue that divided the relationship that needs to be addressed before you can move on. Or, if you just grew apart, work on rebuilding that relationship.

Stress Relief: Warming Up to Relationships

Not everyone is comfortable with affection — perhaps it's just your personality or the influence of family when you were growing up. If being affectionate is difficult for you, consider trying to start expressing your feelings to those in your life who you love, to strengthen these relationships.

"Showing affection may actually only be a habit, and people can learn how to change habits," says Connolly.

She recommends starting in small steps, reaching out physically (hugging or a gentle touch) or with affectionate words or actions. From there, she says, you can slowly build on your relationship and your physical affection. "Congratulate yourself each time that you stretch out of your comfort zone, and notice the effect that it has on your partner," says Connolly.

Stress Relief: Learning to Show Affection

She also suggests that you consider what kind of affection you want in your relationship, visualize what that affection is and how to show it, and practice those activities in your head to get accustomed to being more affectionate. Read books about ways of showing affection, or look for examples in movies or television shows.

"Think about affection and how much you care about the person that you want to show affection to. Think about that a lot during the day," says Connolly.

Life presents many challenges and stressors, and you need someone there to support you through the difficult times — whether it's a good friend, family member, spouse, or partner. And it's equally important to have someone to share in happy times and celebrations. Take time to focus on the relationships in your life, and reap the benefits. Just knowing that you have love, support, and help from a loved one can give you positive stress relief.