Managing Stress and Anger

Talking to a confidante about your life has tremendous beneficial effects. Several studies have recently shown that having good solid support is one of nature's best medicines. You can develop a support system of personal acquaintances, co-workers, or a professional counselor. You just need to have a few people to share your inner life with, whom you trust. We at FSAP see many people who do not have a support system and we try to help them put one in place. For further information about the link between emotional support and physical health see Robert Sapolsky's book "Why Zebras Don't Get Ulcers". (Freeman, 1994). Have regular check ups and talk to your health provider about stress and how it effects you or call the FSAP @ 301.314.8170.

Since part of the stress response is internal hormonal changes and a build up of tension. It only makes sense that regular exercise can act a release valve, to allow you to vent off some of that energy. During times of high stress we can benefit from this regular steam venting. Choose a form of exercise that is fun for you so that you'll be able to keep with it. Walking, jogging, swimming, bicycling, racket sports, and aerobic classes all are effective ways to get your exercise and keep the stress responses at bay. Recent standards suggest that one should aim for 30 minutes of exercise every day, or every other day. It may be practical for you to park your car a little further from your destination, or get off the bus a stop away from your normal stop. The important thing is that you make regular exercise a part of your overall stress management program. You might look into the Wellness Research Lab for a fitness assessment, and guidance by calling 301.405.2446.

Getting adequate sleep is another very simple but effective way to manage stress. We all have our own ideal amount of sleep, and if we don't get it, our performance and resilience suffers. People generally know their optimum amount of sleep. The key is to awake feeling refreshed. Most people need about 6-9 hours of sleep per night. Try going to bed a half hour earlier for a week, and see if that increases your energy. If you suffer from insomnia, you may want to avoid napping, since that seems to throw off the body's rhythms and perpetuate insomnia. Allowing yourself adequate sleep can be a powerful part of your stress management program. If you find yourself having trouble sleeping, exercise during the day, don't drink alcohol or caffeinated beverages, go to bed the same time every night and take a warm bath before retiring.

The interaction between your diet and stress level is very important. We know that the hormone Cortisol seems to have the effect of clumping fat molecules together. So if you have a high fat diet, and are under stress, you are priming the pump for arteriosclerosis. Since your diet is another thing you do control, it makes sense that you eat a healthy, balanced diet, low in fat and high in fruits and vegetables. If you are under stress, pay attention to what you eat; don't skip breakfast, don't drink too much caffeine, don't eat too much sugar . Stick to a regular meal schedule, and eat more complex carbohydrates. University employees can talk to a Nutritionist at the University Health Center by calling 301.314.8140.

Another method of managing stress is through relaxation and meditation. There are many ways to relax, such as sitting quietly near a lake, listening to soothing music, or petting your cat. More concentrated relaxation and meditation can be learned in class or through any number of books or videos. The relaxation response, so named by Dr. Herbert Benson of Harvard, is actually the opposite of the physiological experience of stress. Your heart rate slows, blood pressure drops, and blood flow, is increased to the extremities. If you need help you may want to consider reaching out to FSAP for support. 

People who seem to be able to cope with stress usually have helpful and more positive outlook in life. For many of us, our mental conversations or "tapes" consist of negative self talk. During these mental conversations, turning a minor fault or problem into a big one in not unusual. These tapes replay themselves in our heads, reinforcing negative beliefs. It's our self talk that can help determine how we respond to any situation. By learning to identify, challenge, and change negative messages, you can reduce your stress. Every time you a hear a negative message play in your mind, erase it and record a new positive one in its place. Over time, your mind will automatically play a new, positive message, making it easier to manage stress. You may want to look at "Feeling Good: The New Mood Therapy" by Dr. David Burns for more detailed information on how to reframe your negative thinking.