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The Health Benefits of Saying Thanks

We all know exercising and eating a healthy diet are good for our bodies, but how many people realize practicing an attitude of gratitude can improve our health as well?

There’s no doubt that mind and body are connected, and this link is especially apparent when it comes to gratitude. “Research suggests that individuals who are grateful in their daily lives actually report fewer stress-related health symptoms, including headaches, gastrointestinal (stomach) issues, chest pain, muscle aches, and appetite problems,” says Sheela Raja, PhD, an assistant professor and clinical psychologist in the Colleges of Medicine and Dentistry at the University of Illinois at Chicago.

Not only that, researchers in England studied a group of students at the beginning and end of their first semester in college and found that those who practiced gratitude experienced less stress and depression and more social support. Similar results were found by researchers at Hofstra University in Hempstead, N.Y. and the University of California at Davis — young teens who counted their blessings reported more optimism and satisfaction than those who didn’t. Grateful people are also often more content because they don’t spend a lot of time comparing themselves with others, says Raja.

An Attitude of Gratitude: How to Say Thanks

Now that we can appreciate the importance of gratitude in our lives, how can we make it happen? The first step is to understand that it’s much more than saying thanks for something nice that happened to us or celebrating on Thanksgiving — it’s a whole way of looking at the world.

“Feeling gratitude is a sense of what I would call appreciation, wonder, and thankfulness for what has occurred in our lives and what is going on right now, an eager anticipation of what is to come,” says Paula Langguth Ryan of Boulder, Colo., author of Giving Thanks, The Art of Tithing. “It’s being present to the wonders and joys of life as it is, without wanting it to be different, and a sense of fulfillment that comes from within, from seeing the good — or the potential for good — in every situation.”

There are a variety of ways we can go about increasing the gratitude factor in our lives. Here’s some ideas to get started:

• Practice meditation, yoga, or prayer. Anything that increases focus on the present moment will help increase gratitude, says Raja. Don’t think about only the big things — be thankful for the small nuances and beauty in everyday life.
• Re-frame your thinking. “I recommend folks do ‘I am grateful’ or ‘thank you’ statements for everything that goes on in their lives, as it gets them into the habit of not judging,” says Ryan. “Years ago when someone I was really into decided to stop dating me, that very evening of the breakup I created a gratitude list of 25 things I was grateful for in the short time we dated. That shifted me out of feeling abandoned and unworthy and into feeling blessed for the new things I’d learned about myself, new ways of relating to another, and the new experiences I’d had during that time.”
• Keep a written (or oral) gratitude journal. Write down what you’re thankful for, or share them with family at dinner. You can even simply think about them before going to sleep.
• Do something for someone else. “There is strong evidence that helping other people actually helps us focus more on the blessings in our own lives,” says Raja. Do a good deed, big or small, and the good probably will come back to you.

Ultimately being grateful is more than an act of thanks here and there; it’s a philosophy that can open up endless possibilities. Now that’s something to be thankful for.

By Kristen Stewart

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

 

 

Get Moving to Ease Depression

Research has shown that getting active can reduce depression symptoms. Here's how to add an exercise program to your treatment plan.

If you have been diagnosed with depression, you may be following the traditional depression treatment of antidepressant medications and therapy. In addition, your doctor may recommend some lifestyle changes that can help you feel better. One of the best is adding exercise, because physical activity has been shown to reduce depression symptoms.

Depression Treatment: Why Exercise Helps

“There is a connection between stimulating your heart rate and your brain function,” says Julie Walther Scheibel, MEd, a counselor at Concordia Seminary Counseling and Resource Center in St. Louis, Mo.

In a detailed analysis of 80 studies on the subject of exercise and depression, researchers found that:

• Exercise helped depression both immediately and over a span of time.
• Exercise helped all those studied, but especially people who were in the worst state, physically or psychologically speaking, at the beginning of the exercise program.
• Exercise helped adults in particular, and men and women equally.
• The more someone exercised, the less depressed he became.
• The best anti-depression regimen was a combination of psychotherapy and exercise.

More studies are still needed to determine exactly how exercise helps, but scientists think activity reduces levels of stress hormones and improves physical fitness, thereby alleviating thedepression symptoms. In addition, the socialization, distraction from daily stress, and self-esteem that often come with group exercise may play a part in relieving symptoms.

Depression Treatment: What Type of Exercise Is Best?

The answer to that question isn’t clear; what is clear is that any exercise is better than none at all.

After consulting with your physician, "I would recommend exercising at least three to five times a week for an hour,” says Walther Scheibel, who recommends a combination of cardiovascular exercise — also known as aerobic exercise — and weight training.

“There is no excuse not to exercise,” adds Walther Scheibel. She suggests that people should participate in physical activities that they enjoy and that work with their lifestyle and budget. “Walking, running, biking, swimming, and group exercise classes" are all good exercise options.”

Depression Treatment: Getting Started

If you are interested in exercising to relieve your depression symptoms, talk with your mental health provider. He or she can work with you to help figure out how to fit exercise into your overall depression treatment plan.

Talk with your primary doctor as well, especially if you have a health condition like heart disease, diabetes, or high blood pressure. Your doctor can recommend exercises that will be safe and effective for you.

Healthy adults can aim for 150 minutes of moderate cardiovascular exercises, like walking, jogging, or biking, each week; add strengthening exercises, such as push-ups, sit-ups, or weight training, at least twice each week.

A qualified personal trainer at your gym or local community center can help you develop a comprehensive routine that sets fitness goals as well. And recruiting an exercise partner may be just the motivation you need to commit to a regular program that will bring you both physical and psychological benefits.

By Krisha McCoy, MS

Medically reviewed by Kevin O. Hwang, MD, MPH

 

Getting Help for Depression

If you experience the symptoms of depression, don't isolate yourself. Reach out and find the help you need.

 

Major depression, also called clinical depression, goes way beyond being stuck in a "blue mood." Getting help for depression is serious business because the disease can change you mentally and physically. People with major depression — about 8 percent of Americans — should know that it is an illness, not a weakness.

Despite the overwhelming effect that depression can have on your life, statistics show that about 80 percent of people with depression are not getting any treatment, a regrettable situation because help for depression is available and treatment works. In fact, the success rate is 80 to 90 percent.

 

Getting Help for Depression: How to Know if You Need Help

 Depression is not a normal part of getting older or having a chronic illness. Anyone can get depression. One of the symptoms of depression is withdrawing from people and isolating yourself, which may make it even harder to ask for help for depression. Symptoms of depression to be aware of include:

• A depressed mood almost every day
• Loss of interest in normal activities
• Changes to appetite and sleep
• Change in ability to think clearly
• Loss of energy
• Feeling guilty or worthless
• Being anxious or angry
• Thinking about suicide

If you are experiencing these symptoms more often than not, you need to seek help. Also, if you are thinking about harming yourself, you need to tell someone right away.

 

Getting Help for Depression: How to Find Help for Depression

 Because depression can drain you of energy and hope, taking the first step can be hard. Start getting help for depression by telling someone how you feel. If you don't have the will to call your doctor and make an appointment, a friend or loved one can do it for you. Your own doctor is usually the best place to start because many medical conditions can cause symptoms similar to depression. Your doctor can also decide if you have clinical depression or if your depression is due to another medical condition. Often your doctor will refer you to a mental health professional.

 

Getting Help for Depression: Therapists and Professional Support

 There are many types of mental health professionals and facilities that can help you get through your depression. They include:

• Psychiatrists
• Psychologists
• Social workers
• Mental health counselors
• Community mental health centers
• Hospital outpatient clinics
• Family social service agencies

 Getting Help for Depression: Support Groups

 Many people get help for depression from support groups. A support group may meet in person or online. Although a support group is not a substitute for professional treatment, it is a way to share your experience of depression with others. The benefits of support groups that can help with depression include:

• Sharing information about treatment and resources
• Sharing coping strategies
• Meeting people and being less isolated
• Helping you to understand that it does get better
• Being part of a supportive community that cares and understands

 Getting Help for Depression: Other Resources

 The Depression and Bipolar Support Alliance can help you find an in-person depression support group and also offers online support groups and discussion boards.

 The federal government offers a service to help you locate mental health treatment and resources nationwide through the Substance Abuse and Mental Health Services Administration (SAMHSA).

 If you ever think about harming yourself, immediately call 911 or the 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).

 

Finally, don't forget that the most important support may come from your own friends and family members. If you are feeling the overwhelming symptoms of depression, the worst thing you can do is isolate yourself. Getting help for depression starts with reaching out.

By Chris Iliades, MD

 

 

Managing Job Stress - Setting a Goal to Reduce Job Stress

 

First, identify what's creating stress at work. Maybe it’s lack of control over your job. Or maybe it's worry about losing your job or how you are doing at work. You might feel stress because you're unable to express your thoughts and ideas to your boss and coworkers.

Think about why you want to reduce stressat work. You might want to protect your heart and your health by reducing stress. Or maybe you simply want to enjoy your life more and not let work stress control how you feel. Your reason for wanting to change is important. If your reason comes from you—and not someone else—it will be easier for you to make a healthy change for good.

Next, set a goal for yourself that involves reducing your stress level. Think about both a long-term and a short-term goal.

Here are a few examples:

• Shelly's long-term goal is to reduce stress by managing her frustration over things she can't control at work. Her short-term goal is to learn to do deep breathing and relaxation exercises when she gets stressed. She'll try it the next time her boss hands her a last-minute project.
• Jill’s long-term goal is to reduce stress by speaking up at work and expressing her interests and ideas more effectively. Her short-term goal is to practice being more assertive. When she’s ready, she'll contribute an idea at a department meeting.
• Raoul’s long-term goal is to reduce stress by having a better understanding of what’s expected of him at work. His short-term goal is to find out how he is doing now. He plans to schedule a meeting with his boss to talk about his performance and how he can improve.
• John’s long-term goal is to reduce stress by learning to say “no” to projects he doesn't have time to handle. His short-term goal is to get organized and prioritize the projects he has now. He is going to make a list of all of his work and then prioritize the tasks that are most important.

After setting your goals, think about what might get in your way. Use a personal action plan to write down your goals, the possible barriers, and your ideas for getting past them. By thinking about these barriers now, you can plan ahead for how to deal with them if they happen.

Most important, make sure you get support from friends and family in your efforts to reduce job stress. If your company has an employee assistance program, you might use it to talk with a counselor. A counselor can help you set goals and provide support in dealing with setbacks.

 

8 Tips for Managing Stress

Stress reduction is an important part of a healthy lifestyle, just like diet and exercise. These tips will help you keep your stress levels under control.

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.

By Diana Rodriguez