Rx for Stress

Not all stress solutions are good ones. A tranquilizer like Valium or such related drugs as Xanax may make you feel less tense, but doctors are increasingly recognizing they're far from perfect. They do nothing to get at the underlying problems and have significant side effects including the potential for addiction. "Stress formula" vitamins could provide some needed nutrients if you tend to eat poorly when under pressure and are unlikely to hurt you -- but they won't do a thing for the stress itself.

Below are eight safe and easy stress-busters that have been validated in scientific studies:

• Exercise. Exercise appears to be one of the most effective stress-reduction measures--making you feel better and boosting your fitness and self-esteem. Regular exercise improves immune function and, according to one recent study, protect the brain from a decline in mental abilities. Most authorities recommend half an hour of aerobic activity like brisk walking every other day.
• Breathing Techniques. When we are stressed, our breathing tends to be quick, shallow and erratic. Consciously slowing the breath down can quickly make you feel more relaxed. Jnani Chapman, RN, the Stress Management Specialist Nurse of the University of California, San Francisco Cancer Center, has found that simply increasing the length of your exhalation is one of the simplest and easiest stress-reduction techniques. Breathing through your nose if possible, try to gradually lengthen exhalations till they are twice are long as inhalations (for example, by inhaling for 2 seconds and exhaling for 4 seconds). Continue from one to five minutes.
• Meditation. Numerous medical studies have documented the efficacy of meditation in eliciting what Benson has labeled the "relaxation response." The result is a feeling of calm, lower blood pressure and numerous other beneficial effects. A simple technique is to sit up straight, close your eyes and pay attention to your breath as it flows in and out. Benson recommends silently repeating a word like "one" or perhaps a phrase tied to your religious or spiritual beliefs with each exhalation (one reason prayer may be good for your health is that it can elicit the relaxation response). If your thoughts drift, don't judge yourself, simply return your focus to the breath. Things like prayer, meditation and yoga are also explicitly spiritual practices and growing evidence suggests that spirituality itself may bring health benefits.
• Yoga. Regular yoga practice is widely acknowledged to be one of most effective stress busters (ten minutes a day is generally considered more effective than an hour or more once a week). As a form of "meditation in motion," yoga combines many of the benefits of exercise with those of meditation (particularly useful for those of us who have troubles shutting our brains off enough to sit and meditate). The regular practice of various poses is most helpful but if you're pressed for time, yoga pro Todd Norian recommends the corpse pose (see picture). Also known by its Sanskrit name, Savansana, it's a simple way to beat stress that almost anyone can do. Lie on your back with your arms and legs gently splayed to the side. A pillow under your head can help keep your chin slightly tipped down toward your chest, which yogis believe increases relaxation. If you've got back problems another pillow under your knees can help relieve the strain. Gently close your eyes, notice your breath as it moves in and out and imagine your body is sinking into the ground beneath you.
• Massage. The power of massage to beat stress has been validated in numerous medical studies. Chapman, who is also a trained massage therapist, says it "improves circulation and reduces the build-up of waste products in the muscles." She adds, "a good massage gives people the sense of how relaxed it's possible to be. And that motivates them to do other things to cope with stress."
• Talking to a Friend. Spending time with a supportive friend or spouse not only feels good, it can lower your blood pressure, reducing your odds of heart problems later on, according to a recent study in Psychosomatic Medicine. Chapman regularly relies on emotional support from others, even long-distance: "When I'm stressed," she says, "I get a friend on the phone and I download."
• Journal Writing. According to a study published in the Journal of the American Medical Association, patients with asthma and rheumatoid arthritis had fewer symptoms after they wrote about emotionally traumatic events in their lives for 20 minutes on 3 to 4 consecutive days.
• Cognitive/Behavioral Therapy. Ever notice that what's stressful to one person seems to role off the back of somebody else? One difference is attitude, how you thinks about things. Cognitive and behavioral therapy are psychological approaches that try to change dysfunctional attitudes and behaviors that may be contributing to stress. Here's an example provided by Shoban Richard Faulds, President of the Kripalu Center for Yoga and Health in Lenox, Massachusetts. Say you lock your keys in the car. "You could pound a dent into the hood with your fist," he says, "or you could laugh at it and at yourself." Guess which one is more conducive to good health. For more informational on this type of therapy, ask your doctor or contact the American Psychological Association at 1-800-964-2000. For information on Harvard's Mind/Body Medical Institute's programs and affiliated programs around the country all of which include , check out www.mbmi.org or call (617) 632-9530.

What the Experts Do For Their Own Stress