Research Shows...

Research has demonstrated that our psychological, behavioral, and physical processes are closely integrated. Illnesses don't just happen: many are caused by bacteria, viruses, fungi, or other microbes. But what factors determine whether you will fall ill when exposed to these? What determines your immunity?
Part of immunity seems determined by emotions - how you think and feel what is going on inside your mind, your body, and your spirit may have tremendous impact on what happens to your body. In a thirty-year study of initially healthy young men, those with the most mature emotions and psychological style - including a sense of humor, an altruistic bent, and so on - were the healthiest thirty years later. After thirty-five years, only 3 percent of those who dealt with the stresses of life in a mature, adaptive way had an chronic illness, as compared with the 38 percent who were either dead or chronically ill in the other group (who coped by using denial, blaming, repression, and intellectualization).
-Information found from Mind/Body Health The Effects of Attitudes, Emotions, and Relationships by Keith J. Karren

How Emotions Impact Health

There's a physiological reason why emotions can impact health. Different parts of the brain are associated not only with specific emotions, but also with specific hormone patterns. The experience ("release") of certain hormones, then, is associated with different emotional responses, and those hormones affect health. As one example, we know that emotionally induced shifts in hormones can lead to chronic disease, such as high blood pressure. When a person is aggressive and anxious, too much norepinephrine and epinephrine are secreted, even at rest. The arteries thicken, and the excess hormones cause blood vessel muscles to constrict. The gradual rise in blood pressure can then result in hypertension, stroke, or heart failure.
Other studies have borne similar results. It has long been believed, for instance, that as many as 70 percent of all people who go to a gastrointestinal specialist have irritable bowel syndrome, a mixture of pain, diarrhea, constipation, nausea, and sometimes vomiting. Most are women, and most have some kind of an emotional problem. One-fourth of gastroenterology patients have major depression.
The symptoms of irritable bowel syndrome were seen as a physical expression of emotions caused by recent loss or ongoing stressful life situations.
-Information found from Mind/Body Health THe Effects of Attitudes, Emotions, and Relationships on page 20 by Keith J. Karren

Ancient History

The concept of and controversy surrounding the effect of emotions and stress on health are not new; the relationship between physical and psychosocial well-being has existed throughout history and across cultures. More than 4,000 years ago, Chinese physicians noted that physical illness often followed episodes of frustration. Egyptian physicians of the same period prescribed good cheer and an optimistic attitude as ways to avoid poor health. Half a millennium before the birth of Christ, Hippocrates, considered the father of medicine, cautioned physicians that curing a patient required a knowldge of the "whole of things," of mind as well as body. That philosophy persisted for hundreds of years. I none of the best-known examples, the Greek physician Galen observed during the second century .D. that melancholic women were much more prone to breast cancer than women who were cheerful.
In 600 A.D. in In India, a well-ragarded complilation of texts called the Astangahradaya Sustrasthana demonstrated a strong relationship between mental state and disease. The texts counseled phyicians to "reject" patients who were "violent, afflicted with great grief, or full of fear." FUther it gave a poor prognonis to patients who were afflicted by intensely negative emotions. The texts warned that emotions such as hatred, violence, grief and ingratitude are stronger than the body's capability for a healthy balance, and those patients who could not abandon their negative emotions create new diseases as fast as the physician can heal an old one.
-Information found from Mind/Body Health THe Effects of Attitudes, Emotions, and Relationships by Keith J. Karren

Psychoneuroimmunology

Solid research is now confirming what many physicians have long observed: That the state of the mind directly affects physical illness.
The scientific investigation of how the brain affects the body's immune cells and how the immune system can be affected by behavior is called psychoneuroimmunology, a term coined in 1964 by Dr. Robert Ader.
Under the support of a National Institutes of Mental Health grant, physicians and researchers David Spiegel and Sara Stein write, "Once believed to be autonomously functioning mechanisms, the nervous, endocrine, and immune systems are now known to be integrally connected, with exquisitely sensitive communications and interactions.
These and other researchers have shown that what we think and how we feel appear to have powerful effects on the biological functions of our bodies, especially on the immune system. It also shows that there is a complex, dynamic interaction between the mind and the body. Finally, it opens the revolutionary possibility tha twe can work with our physicians by virtue of our attiudes and our emotions, not just our biological systems.
-Information found from Mind/Body Health THe Effects of Attitudes, Emotions, and Relationships by Keith J. Karren

Just Do It

Russell Baker said: "To give up smoking, you quit smoking." The first way to try beating a destructive habit is to simply stop - stop without a lot of planning, techniques, or group support. This advice may seem too simple, but this is the way most people quit or control bad habits. They decide that it is unacceptable to continue the habit. After a firm decision, the rest is often surprisingly easy. You can just quit.

Sink or Swim

Once upon a time, in a land not very far away, was a community located along the banks of a river. The citizens were distressed because so many people were drowning in the river. So they developed ambulance speedboats, impressive resuscitation procedures, and intensive care units. Sometimes the rescues worked, but often they did not. Either way, their heroic medical efforts fully occupied their time, attention, and resources. Then one day someone asked, "Why don't these people learn to swim?"

From The Healthy Mind, Health Body Handbook by David Sobel and Robert Ornstein

I think this is a great example of what Public Health is all about - the importance of prevention.

Relaxtion Exercise

Get in a comfortable position.

Place your right hand on your abdomen, right at the waistline, and put your left hand on your chest, right in the center.

Without trying to change your breathing, simply notice how you are breathing. Which hand rises the most as you inhale – the hand on your chest or the hand on your belly?

Gently place both of your hands on your abdomen and shift your breathing there. Notice how your abdomen rises with each inhalation and fall with each exhalation.

Breathe in through your nose and out through your mouth.

Now we are going to begin a controlled breathing activity. We will breathe in for four counts and out for four counts. Breathe in . . . two . . . three . . . four, and out . . . two . . . three . . . four. (Repeat) Breathe in . . . two . . . three . . . four, and hold. Try to feel your heart beating in your chest. And breathe out.

Follow that pattern on your own, counting your breaths in and out.

Find a spot on your body that is tense.

As you breathe in deeply, focus all of the oxygen and blood to the tension. Say to yourself, "Breathe in relaxation" before you inhale.

Breathe out from your abdomen and say to yourself, "Breathe out tension."

Continue. Let each affirmation work to reduce the tense spots on your body.

Now imagine yourself walking alone in the early morning along a path in a primeval forest through a gauntlet of towing pine trees. Each step you take is softly cushioned by a bed of golden-brown needles. Quietness consumes these surroundings and then is broke by the melody of a songbird. As you stroll along at a leisurely pace, you focus on the sweet, clean scent of the evergreens, the coolness of the air, the warmth of the sun as it peeks through the trees, and the gentle breeze as it passes through the boughs of the pines and whispers past your ears.

Off in the distance, you hear the rush of water cascading over weathered rocks, babbling as it moves along. Yards ahead, a chipmunk perches on an old decaying birch stump along the side of the path, frozen momentarily to determine its next direction. Then in the blink of an eye, it disappears under the ground cover, and all is silent again.

As you continue to walk along this path, you see a clearing up ahead, and you notice your pace pick up just a little to see what is there. First boulders appear, then behind them, a deep blue mountain lake emerges from behind the rocks. You climb up on a boulder to secure a better view and find a comfortable spot carved out of the weathered stone to sit and quietly observe all the elements around you.

The shore of the lake is surrounded by a carpet of tall green grass and guarded by a host of trees: spruce, pine, aspen and birch. On top of one of the spruce trees, an eagle leaves his perch, spreads its wings to catch the remains of a thermal current, and gracefully glides over the lake. On the far side of the lake, off in the distance, dwarfing the tree line, is a rugged stone-faced mountain. The first snows of autumn have dusted the fissures and crevasses, adding contrast to the rocks' features. The color of the snow matches the one or two puffy white clouds and early-morning crescent mood that interrupts an otherwise cloudless day. A slight warm breeze begins to caress your cheeks and the backs of your hands.

The slight breeze sends tiny ripples across the surface of the lake. As you look at the water's surface, you realize that this body of water, this maintain lake, is just like your body, somewhat calm, yet yearning to be completely relaxed, completely calm.

Focus your attention on the surface of the water. The ripples you observe represent or symbolize any tensions, frustrations, or wandering thoughts that keep you from being completely relaxed. As you look at the surface of this mountain lake, slowly allow the ripples to dissipate, fade away, disappear. To enhance this process, take a very slow deep breath and feel the relaxation it brings to your body as you exhale. And as you exhale, slowly allow the ripples to fade away, giving way to a calm surface of water.

As you continue to focus on this image, you see the surface of the lake becoming more and more calm, in fact very placid, reflecting all that surrounds it. As you focus on this image, realize that this body of water is like your body. Sense how relaxed you feel as you see the surface of the lake remain perfectly still, reflecting all that is around it. The water's surface reflects the images of the green grass, the trees, the mountain face, even the clouds and crescent mood. Your body is as relaxed as this body of water, this mountain lake. Try to lock in this feeling of calmness and etch this feeling on your memory so that you can call it up to your conscious mind when you get stressed or frustrated. Remember this image so that you can recall the serenity you have created to promote a deep sense of relaxation, and feel your body relax just be thinking of the solitude of this mountain lake.

Now slowly bring yourself to consciousness. Open your eyes and notice your surroundings. Very slowing, let your breathing return to normal, and when you feel ready, return to your chair.

Body Scan

Assume a comfortable position. Close your eyes. Start with your toes and focus on any sensations of discomfort you may become aware of such as: stinging, aching, throbbing, tingling, or burning. Take a deep breath, and as you release that breath, imagine yourself releasing that uncomfortable sensation into the air at the same time. Move slowly up your body, following the same procedure of breathing as before. Include areas such as: arches of feet, heels, angles, calves, shins, thighs, buttocks, lower back, hips, abdomen, chest, upper back, fingers, palms, wrists, elbows, biceps, triceps, shoulders, neck, throat, jaw, tongue, lips, cheeks, eyes, forehead, and scalp.
-BYU Stress Management Lab

Another option: Toe Tensing
By alternately tensing and relaxing your toes, you actually draw tension from the rest of the body. Try it!

1. Lie on your back, close your eyes.
2. Sense your toes.
3. Now pull all 10 toes back toward your face. Count to 10 slowly.
4. Now relax your toes.
5. Count to 10 slowly.
6. Now repeat the above cycle 10 times.

Information found on: http://www.umm.edu/sleep/relax_tech.htm

Meditation

Find a quiet place which is free from distraction. Assume a passive attitude. Get into a comfortable position and focus your attention on a word ("relax," "peace"), phrase ("I am clam"), sound (ticking clock), thought, feeling, breath, or a symbol like a candle flame. Concentrate on what you have chosen. When your thoughts stray, gently bring them back to what you have chosen to focus on.

-BYU Stress Management Lab

What the Research Shows

• Antibodies in the saliva that protect against colds are higher on days when people are in a positive mood.
• Church-goers have nearly half the risk of a heart attack than nonchurch-goers, and their blood pressure is lower.
• Deaths due to lack of regular physical activity are comparable to those from smoking, high blood pressure, and an elevated cholesterol level.
• Inadequate social support is as dangerous ot your health as lack of exercise, smoking, and elevated cholesterol.
  
• Patients with chronic pain who had ten sessions of mind-body techniques saw the doctor 36% less in the following two years. They felt more in control, and less depressed and anxious.
• Mentally prepared surgery patients have fewer complications, less discomfort, recover more quickly, and leave the hospital sooner.
• Patients undergoing open-heart surgery who received strength and comfort from religion were three times more likely to survive than those without religious support.
• Nursing home residents who were given more contorl over things such as what to have for lunch or what night to see a movie were happier and more active. After 18 months, they had half the death rate as those who were not offered as much control.
• One group of patients with a deadly skin cancer (malignant melanoma) received a group support and education program for six weeks in addition to standard surgical treatment. They learned about their condition, stress management, relaxation, and coping skills. The group receiving this training had a 60% reduction in death rate six years later.
• Treating premature infants with music therapy (Brahm's Lullaby) resulted in greater weight gain, and earlier discharge from the hospital by one week, producing a savings of $4,800.

From The Healthy Mind, Healthy Body Handbook

Visualization

Find a quiet and comfortable environment. Vividly imagine being in a place that is peaceful and calming to you. Utilize all your sense to bring the image alive: experience the colors, sounds, smells, tastes, textures, objects, people, and animals in that place.

You may o to a place you have been to before (beach, lake, cabin, mountain, temple), or to a place you have never been to before (flying in the air, floating on a cloud, riding in a hot air balloon, or being on a deserted island.) Enjoy your "mental vacation" in this peaceful sanctuary.

-Found from BYU's Stress Management Lab

The Fence of The Ambulance

Public Health is focused on prevention and I think this poem illustrates the importance of prevention very well.

The Fence or The Ambulance
Joseph Malines

‘Twas a dangerous cliff, as they freely confessed,
Though to walk near its crest was so pleasant:
But over its terrible edge there had slipped
A duke and many a peasant;
So the people said something would have to be done.
But their projects did not at all tally:
Some said, "Put a fence around the edge of the cliff"
Some, "An ambulance down in the valley."

But the cry for the ambulance carried the day.
For it spread to the neighboring city:
A fence may be useful or not, it is true,
But each heart became brimful of pity
For those who had slipped o’er that dangerous cliff,
And the dwellers in highway and alley
Gave pounds or gave pence, not to put up a fence,
But an ambulance down in the valley.

"For the cliff is alright if your careful," they said,
"and if folks even slip or are dropping,
it isn't the slipping that hurts them so much
as the shock down below-when they're stopping,"
So day after day when these mishaps occurred,
Quick forth would the rescuers sally
To pick up the victims who fell off the cliff,
With their ambulance down in the valley.

Then an old man remarked, "it's a marvel to me
that people give far more attention
to repairing results than to stopping the cause,
when they'd much better aim at prevention.
Let us stop at its source all this mischief, cried he.
"Come neighbors and freinds, let us rally :
If the cliff we will fence, we might almost dispense
with the ambulance down in the valley."

"Oh, he's a fanatic." the others rejoined:
"dispense with the ambulance Never!
He'd dispense with all charities, too, if he could:
no, no! We'll support them forever.
Aren't we picking up folks just as fast as they fall?
And shall this man dictate to us? Shall he?
Why would people of sense stop to put up a fence?
While their ambulance works in the valley?"

But a sensible few who are practical too,
Will not bear with such nonsense much longer
They believe that prevention is better than cure
And their party will soon be the stronger
Encourage them, then with your purse, voice and pen
And (while other philanthropists dally)
They will scorn all pretense, and put up a stout fence
On the cliff that hangs over the valley.

The Best Loved Poems of the American People
Compiled by Hazel Felleman
Published by Doubleday, 1936

Performance Rehearsal

Achieve a state of deep relaxation and imagine yourself in a stressful scene such as taking an exam, a social situation, playing a sport or a musical instrument, while at the same time visualizing yourself performing exceptionally well.

-BYU Stress Management Lab

Self-Hypnosis

Achieve a deep state of relaxation. Choose a relaxing suggestion such as, "I am calm," or "I can do this, " or "I will be myself when I am on a date." Repeat the suggestion to yourself thoughtfully and meaningfully while breathing slowly and deeply. After repeating the suggestion several times, gradually come out of the deep state of relaxation.

-BYU Stress Management Lab

Autogenics

Silently and slowly repeat relaxing phrases regarding the body while trying to feel those sensations at the same time. For example, "My hands are heavy." "My hands are heavy and warm," "My hands and arms are heavy and warm." "My feet are warm," "My legs are heavy," "My feet and legs are heavy and warm." Repeat each phrase several times.

-BYU Stress Management Lab

How to Break the Worry Habit - Before it Breaks You!

1. Remember: nearly all of our worries come from our overactive imaginations - and not from reality.
2. Remember: ninety-nine percent of the things we worry about never happen.
3. Don't let the little things get you down. Often we exaggerate the importance of petty worries and in this way give them power over us.
4. One of the worst features about worrying is that it destroys our ability to concentrate. Our minds jump here, there and everywhere and we lose all power of decision.
5. We are more prone to worrying when we are tired - therefore get sufficient sleep.
6. Don't waste time and energy by worrying about things that happened in the past - things that are over and done with - and therefore cannot be changed. Don't saw sawdust!
7. Don't put off living effectively in the present because you are too consumed with worrying about the future. Carpe Diem (Seize the Day)
8. Remember: Yesterday is dead. Tomorrow is yet unborn. Today is alive! Therefore live today, today.
9. Approach each day as if it is the first you have ever seen - and the last you are going to see. Put all your focus and energy into making this day a great and productive one. Dante said: "Think that his day will never dawn again."
10. Say to yourself: "I survived yesterday. I am getting through today. I won't allow myself to worry about whether I will or won't get through tomorrow."
11. Don't give in to fear. Fear causes worry. Worry makes you tense and anxious. Say to yourself: "Just for today I choose not to be afraid."
12. The philosopher William James said: "Be willing to have it so. Acceptance of what has happened is the first thing to overcoming any misfortune." When common sense tell us that we are up against something that cannot be otherwise, let's not pine for what is not, but work with what is reality and within our control.
13. Learn how to bend - how to co-operate with the inevitable. The masters of jujitsu teach their pupils: "Bend like the willow; don't resist like the oak." Keep a rubber band on your wrist every now and then remind yourself to be more flexible.
14. Keeping busy will prevent you from worrying because it is impossible to think of more than one thing at a time. Try it: Close your eyes and htink of the Statue of Liberty and, at the same time, think about what you have to do tomorrow.
15. In jsut the same way, it is almost impossible to remain blue or depressed while acting out the symptoms of being happy. Therefore, choose to keep your htoughts happy. "Fake it till you make it. "
16. Norman Vincent Peale said: "Youa re not what you think you are; but you think - you are.
17. Make your thoughts work for you - instead of against you. Worrying works against your mental health - it can make you feel depressed, fearful, anxious, and even angry. Worrying also works against your physical health- it can produce an ulcer, cause insomnia, and other physical symptoms that can handicap you and negatively impact the quality of your life.
18. Doctor Joseph F. Montague said: "You do not get stomach ulcers from what you eat. You get ulcers from what is eating you."
19. Your emotions produce nervous tensions in your body. Worrything, therefore, will make you feel tired and drained. J.A. Hadfield, one of England's most distinguished pschiatrists said, "The greater part of the fatigue from which we suffer is of mental origin; in fact, exhaustion of purely physical origin is rare."
20. Schedule a "worry appointment" with yourself (not longer than 30 minutes per day). By learning to worry only at your designated time, you can limit the impact of worry on your life. If you find yourself worrying at a non-designated time - remind yourself about your next "worry appointment" - and let go of the subject.
21. When you wake up in the morning, say to yourself: "Just for today I will try to adjust myself to what is - and not try to adjust everything to my own desires."
- From BYU Stress Management Lab

Anti-worryTechnique

Step One: Analyze the situation fearlessly and honestly ask yourself, "What's the worst thing that can happen?"

Step Two: Prepare to accept it if you have to.

Step Three: Now calmly devote your time and energy to try to improve upon the worst which you have already accepted mentally.

-Found from BYU's Stress Management lab

What is Stress?

We all feel it...stress. Before taking my Mind/Body Health Class I didn't know that there was more than one type of stress. Here's a quick definition of stress:

"A particular relationship between the person and the environment that is appraised by the person as taxing or exceeding his or her resources and endangering his or her well-being" (Lazarus & Folkman, 1984)

Experiencing stress for extended periods of time can cause your immune system to become depleted resulting in vulnerability to illness.

According to Doctor Hans Selye (1982), there are two types of stress: good stress (or, eustress), and bad stress (or, distress). Good stress is the type of stress you experience when you are preparing for an enjoyable event such as a wedding, family reunion or fun game.

Bad stress is stress that is associated with factors like a demanding relationship or unrealistic expectations such as expecting an "A" for every exam.

6 Ways to Decrease Stress

You're fed up. The kids are bugging you, your job is demanding and the housework never ends. Tired, irritable and unable to sleep at night, you want relief. This is stress.

Stress starts when your body is confronted with more than it can handle be it physical, emotional or mental. At first, your body prepares by increasing adrenalin production. You know the signs: pounding heart, heavy breathing, sweating, tense muscles. However, when stress persists, physical preparation turns into physical deterioration. Here are some simple suggestions how you can decrease the stress in your life.

Step 1. No Caffeine
America's wake-up call, caffeine, is her downfall as well. This ubiquitous stimulant is found in coffee, black tea, chocolate, soft drinks and some medications such as cold remedies, diet formulas and wake-up pills.

It's easy to understand why caffeine ranks as the most popular drug in the world and the United States (about nine out of ten Americans consume caffeine) (American Family Physician, 1991, vol 43). Caffeine not only wakes you up, it also sharpens concentration and temporarily chases away the blues. No wonder a cloudy town like Seattle boasts coffee drinking as its number one past-time.

Unfortunately, most people use caffeine's stimulating qualities to prop themselves up during tense times. Martin Feldman, MD, a New York physician says: "In our society, the stress of day-to-day living has a tendency to 'wear out' our adrenal glands." Caffeine is an ideal way to squeeze more adrenalin and norephinephrine out of the adrenals for a boost of energy. This constant jolting is tiring for both you and your adrenals. The result is usually another cup of coffee, exhaustion and addiction (The Journal of Orthomolecular Psychiatry, volume 13, number 1).

Stress and caffeine build upon one another. You can't sleep at night because of stress; caffeine makes it worse. Stress sends you into mood swings; caffeine pushes you harder. Caffeinism, caffeine addiction, can't be turned off at will so sleepless nights and restless days take a toll on your already stressed-out body.

Besides adding to stress, caffeine causes "coffee nerves", that nervous, irritable, anxious feeling. Other complaints include insomnia, increased urination, headaches, irregular or fast heartbeat, stomach pain, breathing problems, excessive sweating, spots in front of your eyes, ringing in your ears and tingling in your fingers and toes (Substance Abuse: A Comprehensive Textbook (2nd ed) (Williams & Wilkins) by Joyce H. Lowinson, MD et al (eds)).

Dan, a longtime coffee drinker, told me: "I quit coffee and don't want to drink it again. I found coffee harder to quit than smoking cigarettes." Desire aside, withdrawing from caffeine, even moderate usage, is difficult. Symptoms include headaches, fatigue, nausea, muscle pains, changeable mood and foggy thinking.

Give yourself a week to break the caffeine habit. To ease the pain of withdrawal, take extra vitamin C, drink calming teas like chamomile, peppermint and valerian and avoid other addictive substances like refined sugar and alcohol.

Step 2. Rest and Relaxation
Because of stress-and as a way to deal with a busy, stressful schedule-many people skimp on sleep. This is a big mistake. Less sleep not only deprives your body of necessary down time, but it can exacerbate stress and compound other health problems.

When you're doing laundry late at night because you're working all day or even getting early to attend exercise class even though you're exhausted, here's what happens. Tired people tend to be less civil and more irritable. Productivity and mental clarity diminish (so you drink more coffee). Sleepy children tend to get poor grades in school. Traffic accidents are more likely. Exhausted individuals are more apt to use alcohol and other drugs to compensate for fatigue. The un-rested tend to get sick more often.

How can you tell if you're sleep deprived? Here's a couple of hints: Can you nap anytime, anywhere? Do you fall asleep as soon as your head hits the pillow? Do you need an alarm clock to wake up in the morning? If you answered yes to one or more of these questions, you're not getting enough sleep at night.

So what can you do? First make sleep a priority. Most people need at least eight hours a day. Also, develop a bedtime routine by getting ready an hour before sleep and always retire and awake the same time each day. Avoid alcohol, caffeine and heavy exercise several hours before bed.

Naps aren't just for babies. The afternoon siesta is an honored tradition around the world. If you hit a slump during the day (most of us feel a little sleepy after lunch), catch a few winks. Patricia, a dedicated nap-taker, says she sleeps for exactly 12 minutes every day after lunch--no less, no more. She merely lies down and tells herself to wake up at the right time. Anymore, she claims, makes her groggy.

If you can't manage a nap, then relax. Bodies need both physical and mental breaks throughout the day. Instead of pushing through your fatigue, give your body what it needs, a rest. Don't work through your coffee break. Don't run errands while eating in your car during lunch. And if the housework needs doing, put your family to work so you can rest in the evening.

Step 3. Exercise
One the other end of the spectrum is exercise. Like sleep, it's vital for good, low-stress health. Besides controlling weight, regular physical activity lowers your risk for heart disease, hypertension, colon cancer and stroke. Exercise increases longevity and helps diabetics manage their condition better (Journal of the American Medical Association, 1989, vol 262). These facts alone should decrease stress.

Unfortunately, only one-tenth of Americans are exercising as much as they should. This wouldn't be so bad except everyday tasks have become less taxing. This means occupational activity, the type of exercise you get from just doing your job or working around the house, contribute very little to physical fitness. Instead you have to squeeze "recreational" exercise into your already tight, stressful itinerary.

Before you get stressed out, let's look at why exercise should be part of your daily routine. First, it makes you feel better. Once you've been exercising for two months (make that a goal), you'll be hooked. Two, you'll look better. You'll smile easier, walk straighter, shed a few pounds and emanate a healthy glow. Lastly, stress will be much easier to handle-that project that usually takes two hours, may only require one and a half. There's your 30 minutes for physical activity. Not only does exercise remind tense muscles to relax, but you begin to breathe and forget about your worries, at least for awhile.

Step 4. Alcohol
Many people use alcohol to relax. But this approach to stress reduction has far reaching effects. Short-term, drinking can cause hangovers, increased urination and thirst, and like caffeine, insomnia.

Habitual alcohol use can lead to abuse and serious health problems like cirrhosis of the liver, brain damage, gastritis, pancreatitis, peripheral neuropathy and lowered resistance to disease. While it's true that moderate drinkers have a lower incidence of coronary heart disease, this doesn't eliminate other health risks. Chronic drinking can, however, cause other heart problems like alcoholic cardiomyopathy.

Malnutrition is a risk when alcohol is your soother. Because alcohol is a high calorie drink, you eat less. Long-term or heavy drinking may cause inflammation of the intestine, stomach or pancreas thus disrupting digestion and nutrient absorption. When the liver is affected, so is vitamin activation (Scientific American, 1976, March). Stress hikes your nutritional needs; alcohol reduces nutrient availability.

Step 5. Stressful Eating
Food isn't something you probably associate with stress. But what and how you eat has a direct impact on how you feel (and stress often affects the foods you choose).

Irritability, sleeping troubles, indigestion, fatigue--all these symptoms can be due to stress. Diet is also a factor. So if you adjust your eating habits, chances are you'll feel better and be set to make other stress-reducing changes.

Your body likes routine. Like sleep, plan meals and snacks at regular times throughout the day. It would great if we could all just eat when we're hungry, the healthiest way to go. But busy lives don't allow this. Instead, we tend to put off eating when chores or stress intervene, or we eat out of frustration or fatigue.

A regular meal schedule allows you to relax before eating which aids digestion. Carry this leisurely attitude to the dinner table. Enjoy your meal, each taste and the texture of your food and the people you're dining with. Notice when you're full and stop eating. Eating too fast or too much is stressful too.

Busy times require planning. Besides setting up regular mealtimes, map out a week's worth of breakfasts, lunches and dinners. Include lots of fruits and vegetables (a minimum of five servings of both each day), lean toward whole grains like brown rice and whole wheat bread and pastas, and keep your protein at a good level with lean meats, skinless poultry, fish, beans and legumes, and even dairy.

Avoid sweet, fatty snacks during breaktime or late at night. Even though they taste good and seem to ease stress, too much sugar and fat do more harm than good. Although recent studies show that carbohydrates (of which sugar is one) calm most people down, long-term too many sweets add to your stress, not decrease it.

Hypoglycemia, or low blood sugar, can mimic stress with irritability, shaking, and apprehension. For this reason refined sugar should also be avoided by anyone prone to anxiety or under a great deal of pressure.

Too much sugar or saturated fat increases your susceptibility to illness. Excess fat can lead to constipation, increase your risk of heart disease, certain cancers, not to mention add weight; on the other hand, make sure you're getting enough of those essential fats found in nuts, seeds, fish and healthful oils like olive and canola. Salty foods deplete potassium, a mineral necessary for proper nerve functioning, so should be eaten sparingly.

The more your body has to handle, the more it relies on what you feed it. Stress ups nutritional needs. So poor food choices not only fail to meet your daily requirements, but can compound the problem. Elect, instead, to nourish your body with wholesome food, loving people, exercise, rest and plenty of TLC.

Step 6. A Stress-free Attitude
Much of stress management is based on how you think and act in certain situations. Here are a few suggestions to help carry you through the day.

• Vary your routine. Have you ever wondered why you get tired after sitting all day? Your body needs a mixture of mental and physical tasks. When thinking exhausts you, take a break and doing something physical.
• Attitude. How do you look at adversity? Do you make a mountain out of a mole hill? Or do you put things in perspective? Don't take everything personally and ask yourself: "Will this really matter in 20 years?"
• Laugh more. Enough said...Ha, ha, ha!!!
• Just say no. Turning down a request is nearly impossible for some. But you have to do it occasionally or you'll be constantly on the run. Start to practice saying no today. It'll get easier with time, I promise.
• Do one thing at a time, and do it well.
• Take care of problems and tasks immediately. If you need to make an unpleasant phone call, do it now. Waiting will just add to your stress quotient. When the mail arrives, sift through it right now, tossing (or recycling) garbage, filing or paying bills.
• Talk out problems with friends or family.
• Simplify. All the date planners in the world aren't going to erase stress if you're doing too much.

Information found from: http://www.healthy.net/scr/Article.asp?Id=264&xcntr=1

100 Weird Facts About the Human Body

So interesting!!
http://www.scribd.com/doc/2466500/100-Weird-Facts-About-the-Human-Body

Something to think about

The average women is 5’5” and weighs 164 pounds. size 12-14

If Barbie was real she would be 6’ tall, 108 pounds and wear a 44DD bra.

A little history behind Mind/Body Health

• The relationship between physical and psychosocial well-being has existed throughout history and across cultures.
• More than 4,000 years ago, Chinese physicians noted that physical illness often followed episodes of frustration.
• Hippocrates cautioned physicians that curing a patient required a knowledge of the “whole of things,” of mind as well as body.
• The Greek physician, Galen, observed during the second century A.D. that melancholic women were much more prone to breast cancer than women who were cheerful.
• In 600 A.D. in India, a well-regarded compilation of texts demonstrated a strong relationship between the mental state and disease. The texts warned that the emotions such as hatred, violence, grief, and ingratitude are stronger than the body’s capability for healthy balance, and those patients who could not abandon their negative emotions create new diseases as fast as a physician can heal an old one.
• Descartes hypothesized that there were two separate substances in the world: matter, which behaved according to physical laws, and spirit, which was dimensionless and immaterial. They body was material, and the mind spiritual. Research supported Descartes' theory.

Q&A about mental disorders

Q. Why don’t people seek help?

A. There can be a different answer to this question for every person on this planet. Some of the most common reasons we hear for not seeking help are “people will think I’m crazy,” “whatever I’m going through isn’t that big of a deal,” “people will think I’m weak,” “I can’t trust anyone,” “I can’t find the words to explain what I’m going through” or “I hate myself.” Other reasons might be because someone feels they don’t have time to deal with their issues because they’re too busy, no one will care, they might get in trouble, they don’t know who to talk to, or the thought that “it probably won’t get better, so why try?” In the second chapter of BEHIND HAPPY FACES, we go into a lot more detail about this. But the most important thing to do is discover your reasons for not seeking help, and work on them. By addressing those issues, you may be able to feel more comfortable with the idea of finding the right treatment.

Q. Who experiences mental disorders more often - men or women?

A. According to the National Institute of Mental Health, women are more likely to experience depression, generalized anxiety disorder and eating disorders, and are also more likely to attempt suicide. Researchers believe some of the reasons may be that women experience greater hormonal shifts, and they are also more likely to be victims of sexual and physical abuse than men. Many experts are also quick to point out that women are more likely to seek help than men, which can result in higher numbers of female mental health issues being reported. Men are more likely to abuse alcohol and drugs or suffer from antisocial personality disorders. And while they attempt suicide less often than women, they have a higher suicide rate (due to more completed/successful) suicides.

Q. How do I seek help?

A. One of the most important steps in seeking help is really wanting to. A lot of times people realize that they’re not themselves and emotions in them have changed so much that they don’t know what to do. They feel hopeless, isolated, angry, scared, frustrated and a whole host of other thoughts run through their head as they wonder if they’ll ever be able to go back to life the way it was or even worse if anyone even cares. If you’re in this place in life know that it can get better. It may take a long time, longer than you would ever want, but it is possible and becomes even more possible when you seek help.
If you’re in high school seeking help can be a little tricky, because you usually aren’t over eighteen. The first step is to talk to a counselor at your school. You may not want to for a whole host of reasons: the counselor is too old, doesn’t get it, will tell my parents, will kick me out of school, or I don’t want the school to know about my issue. But if you’re feeling bad enough to ask for help, how can it hurt to at least give your counselor a chance? You can also ask him or her if there is someone else you can see. A counselor will definitely tell your parents what is happening if you are a threat to yourself or others. If you’re not a threat to anyone, then you can ask what the counselor will share with your parents or whoever. Every school and state can have different policies.

In most cases you will need your parent’s permission to talk to a mental health professional other than the school counselor. If your parents don’t want you to seek help, then you can talk to your counselor about your options. You also always have hotlines, websites, local mental health groups, and other resources which are listed at the end of this book.

If you are in college, then you should know that this is one of the easiest places to seek help in your life. That doesn’t mean it’s simple or that you won’t have any complications or won’t have to fight to get the treatment you need. The counselor to student ratio is still 1 to 1,697, although some smaller schools have better ratios. But chances are you have health insurance from your college or your parents, so that should be covered. You should also have a counseling center on campus that either refers people to professionals off campus or can help you right away. Almost all campuses offer between two to eight free visits at their counseling center. You don’t need your parents’ permission, but if you are going to use their insurance, then you want to check with your counseling center to see if the charge will show up as a visit to the wellness center or a visit for counseling. Outside of that no one else needs to know. If you are going to seek help, then the time is now. What are you waiting for?

Before you seek help, you should definitely educate yourself on your rights. There is a lot of fear out there about what to expect and what can happen to information about your mental health. No one can legally share your information with other people on campus. It should all be confidential. You should not be kicked out of school unless you are a threat to yourself or others. And if that is the case, the school will be more likely to accept you again when you are healthy if you tried to seek help before things got too bad. If they have to ask you to leave, some schools are not as open to bringing you back. Every college has a different policy so check with them first.

When you approach your school’s counseling center, you shouldn’t have to wait two-three weeks to be seen, and if you do, you can ask to be referred to someone off campus. But of course, it’s impossible for us to tell you the policies of each school and state, so please check with your counseling center to confirm their policies.

You are taking a huge step by seeking help. If you want the best outcome, it’s even better to go a step further. Educate yourself. Make sure that you know what’s going on within you, what can happen to you if you don’t follow your treatment program, and lastly, your rights. After that, you can start to work on all of the other issues. Remember, when you first start to talk about these problems, it can seem impossible to stop crying or find the words. It will take time, and it does get better, but not unless you begin the process and equip yourself with the emotional tools needed to build a better life. Again, the first step is finding the courage to seek help.

Q. What if no one in my family supports me as I deal with a mental disorder?

A. If your family is not there to support you, it’s important to remember that you still deserve to have people in your life who care about you and want to help you. You’ll just have to look harder for them.

• Friends. Find friends who will be close to you, support you, and not leave at the first sign of trouble (like when you have a bad day). Friends can help fill the hole left by your family.
• A good relationship. Some people are able to build a healthy relationship and break out of the negative coping mechanisms that life with their families has taught them. The relationship can also help fill the hole.
• Mental health professionals. You may have no one to talk to. Not a friend. Not a partner. No one at all. It may just be you and your psychologist, therapist, doctor, psychiatrist, or other professional. And this is okay. You may feel isolated, but as you work through your issues, you may find it easier to make and maintain meaningful friendships.
• Support groups. Another great way to have understanding and support are open support groups. They can help you identify certain problems in your life, while also making connections to other like-minded people.
• Education. Books, websites, brochures, or anything about your disorder can help you better understand what is happening to you and what you can do about it.
• Spirituality. A belief in something larger than yourself-whether it is your religion, faith, or just an overall connection to humanity-can help.
• Music. A lot of people find music to be a release when they don’t have the words, don’t have the time, or just don’t know what to say or do. However, be careful in your choice of music - it can help you release a lot of emotions, but at some point, for some people, particular kinds of music can reinforce negative feelings.
• Healthy lifestyle choices. This may be the most important component when trying to break out of the damage your family dynamic created.

It may never be possible to open a relationship with your parents or get them to understand your problems. This lack of understanding can feel like rejection and can hurt more than anything in the world. But remember that you don’t need to give up either.

• Talk about your level of emotional distress in terms they can relate to and understand. Remember to consider your audience. Seek to communicate on their level.
• Discuss the link between your behavior and your emotions. You’ve tried other “quick fixes” and they have failed to work.
• Mental illness is a biological disease. You are not pretending to feel miserable. This is not something that will go away on its own.
• Make analogies to other diseases. Focus on the ones that you can’t see but are potentially life-threatening if left untreated, such as diabetes and heart disease.
• You are aware of the stigma that is associated with having a mental issue and you are prepared to deal with it. The stigma is hardly an issue compared to the level of pain you constantly feel.
• Your mental disorder is not a reflection on their parenting. You do not see it as their fault. If anything, if you had their support, you would feel safer and more focused on healing.
• Having a mental disorder does not mean that you are “crazy.”
• Many famous people have had mental disorders and have been successfully treated.
• Mental disorders are treatable and can be improved within a relatively short time frame, the specifics of which will depend on your disorder.

Q. Does everyone who goes through a break-up have depression?

A. Plain and simple, breakups suck. To say they’re painful is a serious understatement. It doesn’t just hurt. It’s like someone reached into your chest and pulled out your heart. It feels brutal, like life can’t get any worse. You walk around, oozing from the inside out. Everything aches. And there’s no end in sight.

If you have a mental disorder, your recovery from a breakup can be harder to manage. For some people who have already been diagnosed with any type of mental disorder, a change like a breakup can cause an episode to reoccur. Or it can bring a mental disorder that you’ve been refusing to acknowledge to a breaking point, forcing you to deal with it.

It’s completely natural to be in pain after a breakup, but for some, that pain will go a step further and become depression. In order to be diagnosed with depression, you have to exhibit the following symptoms for two to three weeks:

1. A persistent sad, anxious or empty mood
2. Decreased energy, feeling constantly tired
3. Not finding pleasure in anything
4. Loss of sex drive
5. Difficulty concentrating or making decisions
6. Insomnia, waking up too early or oversleeping
7. Weight gain or loss
8. Feelings of guilt, worthlessness, helplessness
9. Excessive crying
10. Thoughts of death or suicide

It’s important to distinguish between feeling “depressed” and suffering from “depression.” There is a real difference between the two. When you feel depressed there’s a cause-you had a bad day, you just got some bad news. It’s painful and you’re unhappy, but as time passes, you feel better. Depression is something different. It lasts for weeks or longer and it isn’t always tied to a single piece of bad news or a difficult day. Time passes but you don’t heal. You can’t make yourself feel better. You need help. The best way to determine whether or not you have depression is to go to a mental health professional and explain your situation.

This information was found from: http://www.behindhappyfaces.com/faqs/

and

http://www.cdc.gov/mentalhealth/faqs.htm