50 ways to prevent and manage stress

This page intentionally left blank 50 Ways to Prevent and Manage Stress M Sara Rosenthal Chicago New York San Francisco Lisbon London Madrid Mexico City Milan New Delhi San Juan Seoul Singapore Sydney Toronto abc Copyright © 2002 by M Sara Rosenthal All rights reserved Manufactured in the United States of America Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher 0-07-140268-3 The material in this eBook also appears in the print version of this title: 0-7373-0558-4 All trademarks are trademarks of their respective owners Rather than put a trademark symbol after every occurrence of a trademarked name, we use names in an editorial fashion only, and to the benefit of the trademark owner, with no intention of infringement of the trademark Where such designations appear in this book, they have been printed with initial caps McGraw-Hill eBooks are available at special quantity discounts to use as premiums and sales promotions, or for use in corporate training programs For more information, please contact George Hoare, Special Sales, at george_hoare@mcgraw-hill.com or (212) 904-4069 TERMS OF USE This is a copyrighted work and The McGraw-Hill Companies, Inc (“McGraw-Hill”) and its licensors reserve all rights in and to the work Use of this work is subject to these terms Except as permitted under the Copyright Act of 1976 and the right to store and retrieve one copy of the work, you may not decompile, disassemble, reverse engineer, reproduce, modify, create derivative works based upon, transmit, distribute, disseminate, sell, publish or sublicense the work or any part of it without McGraw-Hill’s prior consent You may use the work for your own noncommercial and personal use; any other use of the work is strictly prohibited Your right to use the work may be terminated if you fail to comply with these terms THE WORK IS PROVIDED “AS IS” McGRAW-HILL AND ITS LICENSORS MAKE NO GUARANTEES OR WARRANTIES AS TO THE ACCURACY, ADEQUACY OR COMPLETENESS OF OR RESULTS TO BE OBTAINED FROM USING THE WORK, INCLUDING ANY INFORMATION THAT CAN BE ACCESSED THROUGH THE WORK VIA HYPERLINK OR OTHERWISE, AND EXPRESSLY DISCLAIM ANY WARRANTY, EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE McGraw-Hill and its licensors not warrant or guarantee that the functions contained in the work will meet your requirements or that its operation will be uninterrupted or error free Neither McGraw-Hill nor its licensors shall be liable to you or anyone else for any inaccuracy, error or omission, regardless of cause, in the work or for any damages resulting therefrom McGraw-Hill has no responsibility for the content of any information accessed through the work Under no circumstances shall McGraw-Hill and/or its licensors be liable for any indirect, incidental, special, punitive, consequential or similar damages that result from the use of or inability to use the work, even if any of them has been advised of the possibility of such damages This limitation of liability shall apply to any claim or cause whatsoever whether such claim or cause arises in contract, tort or otherwise DOI: 10.1036/0071402683 Contents Acknowledgments vii Introduction ix PART ONE Downshifting Recognize How Hard You Work At Least Try to Do What You Love Reduce the Commute Reduce Your Workweek Renegotiate Vacation and Leave Time Rid Yourself of E-Stress 10 Eliminate Energy Drains 14 Reduce Your Snail Mail and Plastic 16 Restructure Your Finances 18 10 Stop the Insanity: Stress Relief for Parents 19 iii McGraw-Hill's Terms of Use iv Contents PART TWO Hands-On Healing 11 Discover Your Life-Force Energy 25 12 Get a Massage 27 13 Consider a Chiropractor 29 14 Discover Osteopathic Manipulation 30 15 Consider Pressure-Point Therapies 31 16 Stand and Deliver: Postural Reeducation Strategies 34 17 Try Rolfing: Structural Integration 35 18 Know Where to Find (and How to Use) Hands-On Healers 36 19 Learn to Give (and Receive) a Proper Back Rub 37 20 Learn to Work Your Own Pressure Points 37 PART THREE A ntistress Herbs and Nutrients 21 Calm Your Nerves with Herbs 39 22 Consider Aromatherapy 43 23 Take These to Heart 43 24 Lower Your Risk of Heart Attack or Stroke with Herbs and Nutrients 45 25 Give Your Immune System a Boost 46 26 Combat Digestive Disorders with Herbs and Spices 48 27 Eat Well to Reduce Stress 49 Contents 28 Avoid Overeating 56 29 Supplement Your Diet with Antistress Vitamins 59 30 Avoid Stress Aggravators 61 PART FOUR Inner and Outer A ntistress Workouts 31 Get Moving 69 32 Make Stress-Fighting Endorphins 70 33 Develop an Action Plan 71 34 Know When to Consult a Fitness Practitioner/Trainer 74 35 Practice Yoga 75 36 Try Deep-Breathing Exercises to Relieve Stress 75 37 Meditate for Stress Relief 77 38 Try Qi Gong Exercises 78 39 Stretch to Relieve Stress 79 40 Try Antistress Postures to Improve Digestion 80 PART FIVE Self-Care 41 Get More Sleep 83 42 Get Creative 84 43 Try Feng Shui 86 44 Avoid Loneliness 87 45 Consider Counseling 88 v vi Contents 46 Rule Out Biological Causes for Burnout 94 47 Pamper Yourself 101 48 Enjoy Your Food 102 49 Limit Your Exposure to Food Toxins 103 50 Cry More, Laugh More, and Learn to Forgive 106 Epilogue 108 Bibliography 109 Resources 121 Links 131 Index 137 Acknowledgments I wish to thank the following people, whose expertise on past works helped to lay so much of the groundwork for this book: Gillian Arsenault, M.D., C.C.F.P., I.B.L.C., F.R.C.P.; Pamela Craig, M.D., F.A.C.S., Ph.D.; Masood Kahthamee, M.D., F.A.C.O.G.; Debra Lander, M.D., F.R.C.P.C.; Mark Lander, M.D., F.R.C.P.C.; Sheila Lander, L.P.N./R.N.; Gary May, M.D., F.R.C.P.; James McSherry, M.B., Ch.B., F.C.F.P., F.R.C.G.P., F.A.A.F.P., F.A.B.M.P.; Suzanne Pratt, M.D., F.A.C.O.G.; Wm Warren H Rudd, M.D., F.R.C.S.(C.), F.A.C.S., Fellow, A.S.C.R.S.; and Robert Volpe, M.D., F.R.C.P., F.A.C.P Larissa Kostoff, my editorial consultant, worked very hard to help bring this book into being Finally, Hudson Perigo, my editor, offered many wonderful and thoughtful suggestions to help make this book what it is vii Other books by M Sara Rosenthal: The Thyroid Sourcebook The Gynecological Sourcebook The Pregnancy Sourcebook The Fertility Sourcebook The Breastfeeding Sourcebook The Breast Sourcebook The Gastrointestinal Sourcebook Managing Your Diabetes* Managing Diabetes for Women* The Type Diabetic Woman The Thyroid Sourcebook for Women Women and Sadness* Women and Depression Women of the ’60s Turning 50* Women and Passion* 50 Ways to Prevent Colon Cancer 50 Ways Women Can Prevent Heart Disease 50 Ways to Manage Heartburn, Reflux, and Ulcers 50 Ways to Manage Type Diabetes 50 Ways to Prevent Depression SarahealthGuides® (These are M Sara Rosenthal’s own line of health books dedicated to rare, controversial, or stigmatizing health topics; they are available only at online bookstores such as amazon.com.): Stopping Cancer at the Source Women and Unwanted Hair *(in Canada only or online through www.chapters.ca) Links For more information about disease prevention and wellness, visit me on-line at www.sarahealth.com, where you will find over three hundred links, including the following emotional-health and heart-health links, related to your good health and wellness Emotional Health International Society for Mental Health: www.ismh.org National Institute of Mental Health (NIMH): www.nimh.nig.gov American Counseling Association: www.counseling.org American Association of Marriage and Family Therapy: www.amft.org National Association of Social Workers (NASW): www.naswdc.org American Psychological Association: www.apa.org American Psychiatric Association: www.psych.org 131 McGraw-Hill's Terms of Use 132 Links National Center for Post Traumatic Stress Disorder (PTSD): www.dartmouth.edu/dms/ptsd/ The Anxiety Disorders Association of America: www.adaa.org American Association of Suicidology: www.users.interport.net percent7Elindy/aas.htm Canadian Mental Health Association: www.chmha.ca National Alliance for the Mentally Ill (NAMI): www.nami.org National Mental Health Association: www.healthtouch.com Obsessive Compulsive Foundation: pages.prodigy.com/alwillen.ocf.html Society for Light Treatment and Biological Rhythms (for SAD sufferers): www.websciences.org/sltbr/ Association of Gay and Lesbian Psychologists (AGLP): www.psy.uva.nl/ Mental Help (award-winning guide to mental health, psychology, and psychiatry on-line): www.mentalhelp.net Depression Knowledge Center (put together by the World Federation for Mental Health, a comprehensive site offering FAQs, events listings, organizations list, archive, and discussion): www.depressionnet.org AtHealth.com (mental-health links, chat, bulletin board, etc.): www.athealth.com Mental Health Links (Web directory of useful links, associations, news and events, support, self-help, and managed care): www.mentalhealthlinks.com Links CFS Days (for sufferers of chronic fatigue syndrome and fibromyalgia; offers information about signs and symptoms, research, diagnosis, treatment, and medications, as well as discussion and support group): www.sunf lower.org/~cfsdays/cfsdays.htm Mental Health at About.com {articles, forums, chat, and a newsletter, updated daily): www.mentalhealth.about.com Online Dictionary of Mental Health: www.shef.as.ulc/~psyc/psychotherapy/index/ Walkers (information, a forum, and chat rooms for depressives and their loved ones): www.walkers.org Chronic Fatigue Syndrome at About.com: chronicfatigue.about.com/health/chronicfatigue/ mbody.htm Internet Mental Health (information on disorders and treatment, with on-line diagnostic services and psychopharmacology index): www.mentalhealth.com Mental Health Center (answers to many of the questions you may be too scared to ask): www.mentalhealthcenter.com Heart Health Heart and Stroke Foundation of Canada: www.hsf.ca National Stroke Foundation: www.natstroke.asn.av American Heart Association (official AHA site with heart and stroke guide, consumer information, and publications and news about all aspects of heart disease): www.americanheart.org 133 134 Links National Heart, Lung, and Blood Institute (NHLBI) (publications and educational resources for consumers and health care professionals): www.nhlbi.gov/nhlbi/nhlbi.htm The Beat Goes On (comprehensive site with chat and information about drugs and treatment): www.geocities.com/Heartland/Hills/2571/index.html Becel Heart Health Information Bureau (the latest information on nutrition, published for health care professionals and the general public): www.becelcanada.com Adult Congenital Heart Association (information and support resources for adults with congenital heart disease): www.adultcongenitalheart.org Arrythmogenic Right Ventricular Dysplasia (lots of ARVD information, including articles, doctors’ list, and diagnostic products): www.arvd.com Cardionet Program (cardiology education and information program—highly specialized): www.cardionet.hr Global Cardiovascular Database (epidemiological profiles of cardiovascular and cerebrovascular disease in countries with emerging economies): infobase.ic.gc.ca Heart Listserve (E-mail chat group focused on heart health): www.tinman.com/HeartList/cardchat.htm Cholesterolbusters (natural ways to lower bad (LDL) cholesterol and prevent heart disease, as well as results of scientific surveys on cholesterol): www.cholesterolbusters.com Links American College of Cardiology (nonprofit medical society and teaching institution focusing on cardiac care and disease prevention): www.acc.org Healthy Eating for Healthy Living (great information about how nutrition relates to heart disease): sln.fi.edu/biosci/healthy/diet.html The Heart: An Online Exploration (interactive exploration of the workings of the heart, presented by the Franklin Institute Science Museum): www.fi.edu/biosci/ Cholesterol Site of the American Heart Association (information about managing your cholesterol, diet, and risks): www.americanheart.org/cholesterol Just Move (American Heart Association’s exercise site, with information, statistics, and self-assessment tools): www.justmove.org Heartlink (charitable organization with on-line newsletter and lots of useful information, advice, and support): www.heartlink.org One Among Millions (innovative site with useful information about prevention of heart disease): sln.fi.edu/biosci/healthy/disease.html Women’s Heart Institute (dedicated to prevention, evaluation, diagnosis, and treatment of heart and blood vessel disease in women): www.womensheartinstitute.com The Cardiology Compass (navigation guide to cardiovascular information resources): www.cardiologycompass.com 135 136 Links Take Wellness to Heart (AHA women’s website, offering women of all ages the facts on women’s heart disease and stroke—risk factors, lifestyle issues, prevention): www.women.americanheart.org Myheart.com (one-stop interactive resource designed to enable women to take charge of their heart health): www.myheart.com High Blood Pressure (a complete guide, with clinically reviewed information, news, and discussion, plus good prevention tips): www.helioshealth.com The Daily Apple Cardiovascular Center (expert health guide to all aspects of cardiovascular disease, including the latest news and information with emphasis on prevention): www.thedailyapple.com HeartPoint (an in-depth look at cholesterol and how it affects the body): www.heartpoint.com/cholesterolmain.html Doctor’s Guide to Elevated Cholesterol (many articles, latest news, FAQs, discussion groups, and links): www.pslgroup.com/elevchol.htm Index A Abdominal breathing, 76–77 Active living, 69–71 Acupuncture, 31, 65 Acute stress, xii–xiii Addictions compulsive eating, 56–58 smoking, 62–67 Aerobic activity, 70–71 See also Exercise Alcoholics Anonymous, 58 Alexander, Frederick Matthias, 34 Alexander technique, 34, 124 Antidepressant effects of aromatherapy, 43 of exercise, 70 of herbs, 39–42 Aromatherapy, 43 Aspirin, 45, 50, 51 Astragalus, 42 Ayurveda, 75 Ayurvedic doctors, 26 B B vitamins as antistress vitamins, 49, 59, 60 natural sources of, 50, 51 Back rubs, 37 See also Massage Bad stress, xiii BH4 (tetrahydrobiopterin), 41–42 Biof lavonoids, 51, 59 Biological causes of burnout chronic fatigue syndrome (CFS), 95–96, 133 digestive disorders, 100 fibromyalgia, 96–97 resources on chronic fatigue, 126–29 ruling out, 94–95 seasonal affective disorder (SAD), 98–100 thyroid disease, 97–98 Birthday parties, 20–21 Black currant seed oil, 44, 52 137 McGraw-Hill's Terms of Use 138 Index Black haw, 45 Black pepper, 48 Blood pressure smoking and, 62, 63 supplements for lowering, 46 Blood thinners, 45 Body work/hands-on healing back rubs, 37 chiropractors, 29–30 life-force energy, 25–27, 78 massage therapy, 27–29 osteopathic manipulation, 30 postural reeducation, 34–35 practitioners, 36–37 pressure-point exercises, 37–38 pressure-point therapies, 31–33 resources, 121–24 rolfing, 35 Borage oil, 44, 52 Boron, 52 Breathing exercises, 75–77 Bubble baths, 101 Bupropion (Zyban), 65–66 Burnout biological causes of, 94–100 in workers, xi, 1–2 C Caffeine, 61–62, 84 Calcium, 52, 59 Carbohydrates, 55 Carcinogens, 2–4 Cardamom, 48 Cardiovascular health aerobic activity for, 70 nutrients and herbs for, 43–46 smoking and, 62 websites, 133–36 Car-free living, 8, 18 Carotene-rich foods, 44, 51–52 Catecholamines, ix Cayenne, 49, 50, 52 Cellular phones, 10, 11, 12, 13 Chemical stress, xiv Childers, Greer, 76 Child-free lifestyle, 21–23 Children, raising, 19–21 Chiropractors, 29–30, 121, 122 Chocolate caffeine in, 62 enjoyment of, 103 nutrients in, 53, 54 Chopra, Deepak, Chromium, 52, 59 Chronic fatigue syndrome (CFS) defined, 94, 95–96 resources, 126–29, 133 Chronic stress, xiii Cigarette smoking, 50, 62–67 Cinnamon, 49 Clove, 49 Cobra posture, 80 Coffee caffeine in, 61 depletion of nutrients by, 50, 52, 53, 54 Cognitive-behavioral therapy, 91–92 Commute to work, 7–8 Companion planting, 106 Compulsive eating, 56–58 Conf licts, unresolved, 14, 107 Copper, 53, 59 Index Coriander, 48 Cortisol, 83 Counseling resources, 125–26 as self-care, 88 for smokers, 63 styles, 91–92 Counselors evaluating, 92–94 types of, 89–91 Credit cards, 17–18 Crying, 106 Cumin, 48 D Dancing, 74 Dandelion root tincture, 44, 46 Debt, 17–19 Deep-breathing exercises, 75–77 Dehydroepiandrosterone (DHEA), 41 Depression aromatherapy for, 43 “brain foods” and, 49 counseling resources, 125–26 herbs for, 39–42 low blood sugar and, 55 seasonal affective disorder (SAD), 98–100 sleep deprivation and, 84 thyroid disorders and, 98 websites on emotional health, 131–33 Diet caffeine, 61–62 carbohydrates, 55 enjoyment of food, 102–3 essential nutrients, 49–55 overeating, 56–58 spices and herbs, 48–49 supplements, 59–60 toxins in food, 103–6 Digestive disorders antistress postures for, 80–81 burnout and, 94 causes of, 100 herbs and spices for, 48–49 Dogs, 88 Downshifting issues commuting, 7–8 doing what you love, 4–7 E-mail and cell phones, 10–14 energy drains, 14–16 finances, 18–19 hazardous workplaces, 2–4 parenting stress, 19–23 powerlessness and job stress, 1–2 reduced workweek, snail mail and credit cards, 16–18 vacations, 9–10 E Eating, compulsive, 56–58 Echinacea as immune system booster, 46 nutrients found in, 51, 52, 53, 54, 55 Emotional health websites, 131–33 See also Depression Emotional stress, xiv 139 140 Index Endorphins, 31, 70–71 Energy drains, 14–16 Energy healing defined, 27 life-force energy, 25–27, 78 qi gong, 27, 77, 78 Environmental tobacco smoke (ETS), 66–67 Episodic stress, xii Essential fatty acids, 44, 52 Essential oils, 43 Essiac, 47 E-stress, 10–14 Exercise action plan, 71–74 active living, 69–71 antistress postures, 80–81 breathing exercises, 75–77 endorphins from, 70–71 fitness trainers, 74 jogging, 72–73 meditation and, 65, 75, 77 qi gong, 27, 77, 78 sleep and, 84 stretching, 72, 79–80 water workouts, 73 yoga, 75, 77 F Fatigue biological causes of, 94–100 resources on, 126–29, 133 from sleep deprivation, 83–84, 94 Feldenkrais, Moshe, 34 Feldenkrais method, 34–35, 122 Feng shui, 86–87 Fennel, 48, 54 Fibromyalgia defined, 96–97 resources, 128, 129, 133 Finances credit cards, 17–18 raising children, 19–23 restructuring, 18–19 Fish posture, 80–81 Fitness action plan, 71–74 active living, 69–71 antistress postures, 80–81 breathing exercises, 75–77 endorphins and exercise, 70–71 meditation, 65, 75, 77 qi gong, 27, 77, 78 sleep and, 84 stretching, 72, 79–80 trainers, 74 yoga, 75, 77 Fitzgerald, Dr William, 31 Flaxseed oil, 44, 52 Flowers, 42–43 Food addiction, 56–58 caffeine, 61–62, 84 carbohydrates, 55 enjoyment of, 102–3 essential nutrients, 49–55 spices and herbs, 48–49 supplements, 59–60 toxins, 103–6 Forgiveness, 107–8 Friendships, 15, 87–88 Index G Gamma-aminobutyric acid (GABA), 41 Garlic, 44, 46, 48 Ginger, 48–49 Ginkgo, 42 Ginseng blood pressure and, 46 for heart health, 44 as immune booster, 42, 47 nutrients in, 51, 53 Good stress, xii–xiii Gratitude journaling, 85 Graves’ disease, 97 Green tea, 47, 51 H Hands-on healing back rubs, 37 chiropractors, 29–30 life-force energy, 25–27, 78 massage therapy, 27–29 osteopathic manipulation, 30 postural reeducation, 34–35 practitioners, 36–37 pressure-point exercises, 37–38 pressure-point therapies, 31–33 resources, 121–24 rolfing, 35 Hashimoto’s thyroiditis, 97 Hawthorn, 44, 45, 46, 51, 54 Heart health aerobic activity for, 70 nutrients and herbs for, 43–46 smoking and, 62 websites, 133–36 Henrik, Per, 28 Herbs blood-thinning, 45 for digestive disorders, 48–49 heart-calming, 45 as immune boosters, 46–48 nerve, 39–42 Hiking, 74 Home environment, 15, 86–87 Humor, 107 Hyperthyroidism, 97, 98 Hypoglycemia, 55 Hypothyroidism, 97, 98 I Immune boosters, 46–48 Immune suppression, x Inante, Dr Peter, Inositol, 41, 59 Internet use, 12, 13 Interpersonal therapy, 92 Iron, 53, 60 Iscador (mistletoe), 47 J Job stress commuting, 7–8 doing what you love and, 4–7 hazardous workplaces, 2–4 powerlessness, 1–2 shorter workweek and, vacations from, 9–10 141 142 Index Jogging, 72–73 Journaling, 84–85 K Kava, 40, 42 L Laughter, 106–7 Lemon balm, 44 Licorice as digestive aid, 49 for heart palpitations, 45 nutrients in, 51, 52, 53, 54 Life-force energy, 25–27, 78 Locust posture, 80 Loneliness, 22, 87–88 Low blood sugar, 55 M Magnesium, 52, 53, 60 Mail E-mail, 10–14 snail, 16–18 Manganese, 53, 60 Marriage and family counselors, 90–91 Massage back rubs, 37 benefits of, 29 pressure-point exercises, 37–38 shiatsu, 28, 31, 33 therapists, 29 types of, 27–28 Meditation, 65, 75, 77 Melatonin, 41 Mental stress, xiv Molybdenum, 53–54, 60 Money issues credit cards, 17–18 raising kids, 19–23 restructuring finances, 18–19 Mortgages, 18 Motherwort, 45, 46 Multitasking madness, 11 N Napping, 84 National Institute for Occupational Safety and Health (NIOSH), Nerve herbs, 39–42 Nickel, 54 Nicotine, 62–67 Nutmeg, 49 Nutrients and herbs See also Nutrition aromatherapy (herbs and f lowers), 43 for digestive disorders, 48–49 essential nutrients, 49–55 for heart health, 43–46 as immune-boosters, 46–48 nerve-calming herbs, 39–43 Nutrition caffeine, 61–62, 84 carbohydrates, 55 enjoyment of food, 102–3 essential nutrients, 49–55 food toxins, 103–6 Index overeating, 56–58 spices and herbs, 48–49 supplements, 59–60 Nutritional stress, xiv O Occupational Safety and Health Administration (OSHA), Occupational stress carcinogens, 2–4 commuting, 7–8 E-mail and cell phones, 10–14 financial toll of, xi loving what you and, 4–7 powerlessness, 1–2 reduced workweeks for, vacations from, 9–10 workplace violence, xii Occupations, high-stress, 1–2 Organically grown food, 104, 105–6 Osteopathic manipulation defined, 30 resources on, 121, 122 Overeating, 56–58 P Palmer, Daniel David, 29 Pampering rituals, 101–2 Parents child-free couples versus, 21–23 stress relief for, 19–21 Paul d’Arco (Taheebo), 47 Pet ownership, 88 Phenylethylamine (PEA), 42 Phone tag, 14 Phones, cell, 10, 11, 12, 13 Phosphatidylserine (PS), 41 Phosphorus, 54 Physical fitness action plan, 71–74 active living, 69–70, 71 antistress postures, 80–81 breathing exercises, 75–77 endorphins and exercise, 70–71 meditation and, 65, 75, 77 qi gong, 27, 77, 78 stretching, 72, 79–80 trainers, 74 yoga, 75, 77 Physical stress, xiv Plantain, 44 Postural drainage, 30 Postural reeducation strategies, 34–35 Postures, antistress, 80–81 Potassium, 46, 54, 60 Pressure-point therapies acupuncture, 31, 32, 65 ref lexology, 31–33 resources on, 121–23 shiatsu, 28, 31, 33 simple exercises, 37–38 Procrastination, 15–16 Prozac, 39 Psychiatric nurses, 89–90 Psychodynamic therapy, 92 Psychologists, 89 See also Counselors Psychospiritual stress, xiv 143 144 Index Q Qi, 25, 31, 78 Qi gong, 27, 77, 78 R Ref lexology defined, 26, 31–33 resources, 121, 122 Relationships as energy drains, 14–15 supportive, 87–88 Rolf, Ida, 35 Rolfing, 35, 124 Rubidium, 42 S Sabbatical leave, 10 Saint-John’s-wort, 39–40, 41 SAM-e, 40–41 Scents, 43 Seasonal affective disorder (SAD), 98–100 Seaweed, 46 Selenium, 54, 60 Self-care biological causes of burnout, 94–100 counseling, 63, 88–94, 125–26 creative activities, 84–85 crying, 106 enjoyment of food, 102–3 feng shui, 86–87 food toxins, 103–6 forgiveness, 107–8 laughing, 106–7 pampering rituals, 101–2 sleep, 83–84 supportive relationships, 87–88 Selye, Hans, x Serenity Prayer, 58, 107 Shiatsu, 28, 31, 33 Silicon, 54 Sleep, 83–84, 94 Smoke, environmental tobacco, 66–67 Smoking habit quitting, 62–66 vitamin C and, 50 Snail mail, 16–18 Social workers, 89 Spa day, 102 Spices, 48–49 Stewart, Martha, 85 Stock market worries, 19 Stress conditions related to, x–xi hormones, ix–x types of, xii–xiv Stretching, 72, 79–80 Stroke lowering risk of, 45 smoking and, 62 Sulfur, 54 Sustainable farming, 105–6 Swedish massage, 28 T Tea black, 53 caffeine in, 61 f lowers in, 42–43 green, 47, 51 Index Technology toys, 10–14 Telecommuting, 7–8 Tetrahydrobiopterin (BH4), 41–42 Therapists evaluating, 92–94 types of, 89–91 Therapy resources, 125–26 for smokers, 63 styles of, 91–92 Thyroid disease, 94, 97–98 Trager, Milton, 35 Trager approach, 34, 35, 124 Traumatic stress, xiv, Turmeric, 48 Type A personality, xii U Unplugged time, 12–13 Unresolved conf licts, 14, 107 V Vacations, 9–10 Valerian root benefits of, 42, 45 nutrients in, 52, 53, 54 Vitamin A, 49–50, 60 Vitamin C, 50, 53, 59 Vitamin D, 50, 60 Vitamin E, 44, 50, 60 Vitamin K, 50–51, 60 Volunteering, 88 W Water workouts, 73 Wheat germ oil, 43, 52 Wheatgrass, 47 Winfrey, Oprah, 85 Work issues carcinogens, 2–4 commuting, 7–8 powerlessness, 1–2 reduced workweek, vacations/leave, 9–10 violence, xii Y Yellow Emperor’s Classic of Internal Medicine, The, 28 Yoga, 75, 77 Z Zinc, 54–55, 60 Zyban (bupropion), 65–66 145 [...]... most significant factors in job stress is a sense of powerlessness over your job or duties Secretaries, waitresses, middle managers, police officers, editors, and med1 McGraw-Hill's Terms of Use 2 50 Ways to Prevent and Manage Stress ical interns are considered high -stress positions because these jobs entail a lot of responsibility but little authority Another stressful mismatch is to be a poet in a... and fly with it! Or pick two—one for personal use and one for business use Toss all the department store cards (and the various loyalty programs attached to them, which can mean more cards) Whenever someone calls to ask if I’m a member of some club that gives me something useless for free when I spend five hundred dollars at one store, I just say, “No, thanks.” 17 18 50 Ways to Prevent and Manage Stress. .. plastics, paints, and textiles 3 4 50 Ways to Prevent and Manage Stress • Are in constant contact with pesticides, fungicides, and fertilizers • Live in high-pollution areas • Work in dry cleaning, hair styling, pest control, printing, or photocopying For more information, you can go to the NIOSH-TIC database, maintained by the National Institute for Occupational Safety and Health (NIOSH) and available... community and drive into an urban center, you may be spending more than an hour each way, to and from work Driving is stressful, and reducing the drive can reduce a lot of stress Here are some ways to reduce your commute: • If you spend most of your time at work on the computer or on the phone, try to negotiate telecommuting with your employer This means being plugged into the office from home With 7 8 50 Ways. .. With 7 8 50 Ways to Prevent and Manage Stress teleconferencing tools, there’s little reason to actually go into an office these days Your employer can save on overhead because of the office space you’ll free up, and the f lexibility may attract more loyal employees • Look into moving closer to work If you calculate your car expenses, gas expenses, and so on, moving within walking distance to work may be... that make huge differences in your stress quotient Other energy drains come from procrastinating and overbooking yourself We will procrastinate over things we really don’t want to do—such as paying taxes We overbook ourselves when we’re afraid of saying no Every article and book on stress management has these three trite words of 15 16 50 Ways to Prevent and Manage Stress advice: Just say no The problem... downsizing have increased job stress for millions Another source of stress is the unspoken pressure to put in face time, or hang around the office longer to look like you’re productive and dedicated, even though no one has directly told you to stay Factor in new bosses, computer surveillance, and fewer health and retirement benefits, and it’s easy to see how workplace stress can affect your personal... that they need to give their children more stuff than the children actually need or want In suburban or aff luent 19 20 50 Ways to Prevent and Manage Stress communities, the amount of activities and money invested in children is staggering And a lot of it is unnecessary Children need love, roots, and wings They don’t need to be booked up twenty-four/seven with “play dates,” various lessons, and an endless... there for days Give yourself a limited amount of time for research, and then say (as I do), “I’ve done the best I can with the time I have.” • Limit the messages you save Try to write down the information as you get it, and erase the messages Otherwise, you’ll spend too much time listening to old messages 13 14 50 Ways to Prevent and Manage Stress • Eliminate phone tag by leaving a specific message with... wide variety of illnesses and physical symptoms Hans Selye, considered the father of stress management, defined stress as the wear and tear on the body Once you are in a state of stress, the body adapts to the stress by depleting its resources until it becomes exhausted The wear and tear on your body is mounting; you can suffer from stress- related conditions: • Allergies and asthma • Back pain • Cardiovascular ... Women Women and Sadness* Women and Depression Women of the ’60s Turning 50* Women and Passion* 50 Ways to Prevent Colon Cancer 50 Ways Women Can Prevent Heart Disease 50 Ways to Manage Heartburn,... of the hand to apply pressure 33 34 50 Ways to Prevent and Manage Stress 16 Stand and Deliver: Postural Reeducation Strategies Another popular form of hands-on healing is using touch to guide... through stress, poor posture, and so on, this can block or interfere with normal nerve transmission To cure disease in the body, the chiro- 29 30 50 Ways to Prevent and Manage Stress practor must