Healthy ways to deal with stress
Take common clues to stress — headaches, indigestion, sleeplessness and sweaty palms — seriously. Learn to manage
stress using these techniques:
• Change the factors you can
You may not be able to walk away from a stressful job or
home situation, but you can develop new responses to defuse
anger or conflict. You can also learn to manage your time
better with stress-lowering techniques — from delegating
household responsibilities to just saying no.
• Exercise regularly
The natural decrease in adrenaline production after exercise
may counteract the stress response. People who are physically
fit handle stress better.
• Relax
Learning techniques such as guided imagery, meditation,
muscle relaxation and relaxed breathing can help you relax.
Your goal is to lower your heart rate and blood pressure while
reducing muscle tension. You can also focus on hobbies or
activities you find calming, such as reading, listening to music
or playing with your pet.
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• Find a friend
From dealing with cancer to coping with a troubled relationship, social support can help reduce stress and prolong life.
• Recognize when you need help
If stress is keeping you from work or recreation, talk with
your doctor or a specialist in behavioral medicine. Behavioral
therapy is one approach that can help you gain control over
your symptoms.
Getting a good night’s sleep Sleep
deprivation can lead to forgetfulness and problems in
concentration. To sleep better, consider these suggestions:
• Limit time in bed
Spending too much time in bed usually disrupts sleep in the
middle of the night.
• Don’t try too hard to sleep
Read or watch TV until you become drowsy, and then go
to your bedroom to fall asleep naturally. Try to maintain a
regular time for going to bed and for getting up.
• Hide the clock
A visible readout of how long you’ve been unable to sleep
may worry you needlessly.
• Avoid or limit caffeine, smoking and alcohol
Caffeine is a stimulant. Nicotine also can interfere with sleep.
And although alcohol is a depressant and may help you doze
off, it can disrupt restful sleep.
• Exercise and stay active
Regular physical activity and exercise contribute to a restful
sleep. Aim for 30 minutes or more of exercise on most
days. Avoid exercising too close to your bedtime so it doesn’t
interfere with your sleep.
• Watch what you eat before you sleep
A light snack may help you relax before sleeping, but avoid
heavy meals and foods that could cause heartburn. Drink less
liquid before bedtime so that you won’t have to go to the
bathroom as often.
• Avoid or limit naps
Daytime naps can make it harder to fall asleep at night. If you
really need a nap, limit it to 30 minutes or less.
• Check your medications
Ask your doctor if any of your medications — both prescription and nonprescription — may contribute to insomnia.
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