Physical activity helps relieve stress

By now, you should know that exercise does your body good. But did you also know that virtually any form of exercise can decrease the production of stress hormones and counteract your body's natural stress response? It's true. The same regular exercise routine that helps prevent disease and builds muscle can also help you better manage stress.

How does exercise reduce stress?

Exercise increases your overall health and your sense of well-being, which puts more pep in your steps every day. But exercise also has some direct stress-busting benefits.

• It pumps up your endorphins. Physical activity helps to bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, a rousing game of tennis or a nature hike also can contribute to this same feeling.
• It's meditation in movement. After a fast-paced game of racquetball or several laps in the pool, you'll often find that you've forgotten the day's dilemmas and irritations and concentrated only on your body's movements. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you remain calm and clear in everything that you do.
• It improves your mood. Regular exercise can increase self-confidence and lower the symptoms associated with mild depression and anxiety. This can ease your stress levels and give you a sense of command over your body and your life.

How to get started

Every successful exercise program begins with a few simple steps.

• Consult with your doctor. Begin any new fitness program by consulting with your health care provider, especially if you have a history of heart disease or other risk factors.
• Walk before you run. Build up your fitness level gradually. Excitement about a new program can lead to overdoing it and possibly even injury. Plus, if you begin your program slowly, chances are better you'll stick with it.
• Do what you love. Don't train for a marathon if you dislike running. All forms of movement — from horseback riding to swimming — can increase your fitness level while decreasing your stress. The most important thing is to pick an activity that you enjoy.
• Pick a time and stick to it. Although your schedule may necessitate morning workouts some days and evening activities the next, carving out some time to move every day helps you make your exercise program an ongoing priority.

Motivation to keep moving

Starting an exercise program is just the first step. Here are some tips for sticking with a new routine or reinvigorating a tired workout:

• Set some goals. It's always a good idea to begin or modify a workout program with a goal in mind. If your primary goal is to reduce stress in your life and recharge your batteries, your specific goals might include committing to walking during your lunch hour three times a week or, if needed, finding a baby sitter to watch your children so that you can slip away to attend a spinning class.
• Find a friend. Knowing that someone is waiting for you to show up at the gym or the park can be a powerful incentive. Working out with a friend, co-worker or family member often brings a new level of motivation to your workouts.
• Change up your routine. If you've always been a competitive runner, take a look at other less competitive options that may help with stress reduction, such as Pilates classes or yoga. As an added bonus, these kinder, gentler workouts may enhance your running while also decreasing your stress.

Exercise = less stress

Whatever you do, don't think of exercise as just one more thing on your to-do list. Find an activity you enjoy — whether it's an active tennis match or a meditative meander down to a local park and back — and make it part of your regular routine. Any form of physical activity can help you unwind and become an important part of your approach to easing stress.

Simple stress management strategies that can help you keep stress at bay

Stress is more likely to rear its ugly head again if you're not taking care of yourself. So remember to put yourself first. These strategies may help you stay on course:

• Simplify your life. Rather than looking for ways to squeeze more activities or chores into the day, find a way to leave some things out. Ask yourself what really needs to be done: What can wait and what can be dropped entirely? It's OK to say no.
• Manage your time wisely. Update your to-do list every day — both at work and at home. Delegate what you can and break large projects into manageable chunks. Tackle the rest one task at a time.
• Be prepared. Anticipate challenges. Whether it's preparing for a project at work, planning a family gathering or handling a sick child, being prepared can help you face stressful situations with confidence. If necessary, set aside extra time to calm your frayed nerves.
• Exercise regularly. Exercise can help keep depression and anxiety at bay. Consider it a break from the tension of daily life.
• Eat smart. A diet rich in fruits, vegetables and whole grains can give you more energy — plus the fuel you need to keep stress under control. If you tend to nibble when you're stressed, don't let your emotions take over. Consider whether you're truly hungry before you have a snack. And don't be fooled by the jolt you may get from caffeine — it'll wear off quickly.
• Adjust your attitude. If you find yourself thinking, "This can't be done," snap back to attention. Think instead, "This will be tough. But we can make it work." Putting a positive spin on negative thoughts can help you work through stressful situations.
• Take a break. If you begin to feel overwhelmed, take some time to clear your mind. A few slow stretches or a quick stroll may renew your energy for the task at hand. Or you could take a mental vacation — imagine yourself in a calm, relaxing place. Picture yourself accomplishing your task.
• Relax. Set aside time for yourself every day, even if it's only a few minutes. When you feel your muscles begin to tense, breathe deeply. Inhale to the count of six, pause for a second and then slowly exhale.
• Laugh. Humor is a great way to relieve stress. Laughter releases endorphins — natural substances that help you feel better and maintain a positive attitude. Studies suggest laughter may lower blood pressure, boost the immune system and increase circulation as well.
• Let go. Take responsibility for your tasks, but don't worry about things you can't control.

Coping with setbacks

Feeling stressed is normal. So are setbacks in dealing with stress. After all, behavior change doesn't happen overnight. If you lapse into your old ways, don't give up. Focus on what you can do to regain control of the situation.

If once-helpful techniques seem to lose their effectiveness, try something else. If you're facing new stressors, reconsider the best way to approach the situation. Remember, stress is a part of life. How you respond is up to you.

Social support to reduce stress

It doesn't take a scientific study to show that surrounding yourself with supportive family, friends and co-workers can have a positive effect on your mental well-being, but there's plenty of research to confirm it. A strong social support network can be critical to help you through the stress of tough times, whether you've had a bad day at work or a year filled with loss or chronic illness. It's never too soon to cultivate these important relationships — and your social support network can never have too many good friends.

What is a social support network?

A social support network is different from a support group. A social support network is made up of friends, family and peers, while a support group is generally a structured meeting run by a mental health professional. Although both can play an important role in times of stress, a social support network is something you can develop when you're not under stress, providing the comfort of knowing that your friends are there for you if you need them.

You don't need to formalize your support network with regular meetings or an official leader. A coffee break with a friend at work, a quick chat with a neighbor, a phone call to your sister, even a visit to church are all ways to reduce stress while fostering lasting relationships with the people close to you.

Benefits of a social support network

The positive effects of a support network include:

• Sense of belonging. Spending time with people helps ward off loneliness. Whether it's other new moms, dog lovers, fishing buddies or siblings, just knowing you're not alone can go a long way toward coping with stress.
• Increased sense of self-worth. Having people who call you a friend reinforces the idea that you're a good person to be around.
• Feeling of security. By reaching out and sharing yourself with others, you have the added security of knowing that if you start to show signs of depression or exhibit unhealthy lifestyle habits, your friends can help alert you to the problem.

Cultivating your support network

The first step toward developing a strong support network is an evaluation of your own behavior as it relates to building and maintaining friendships. After all, relationships are a two-way street. The better a friend you are, the better your friends will be. Here are some suggestions for nurturing your relationships:

• Stay in touch. Answering phone calls, returning e-mails and reciprocating invitations let people know you care.
• Be proactive. Don't wait for someone else to make the first move. If you meet someone you think could be a good friend, invite him or her for coffee. Or be the one to strike up a conversation while in line at the grocery store.
• Know when to say "no" and when to say "yes." Spending time with people who aren't supportive can add stress and take away valuable time. On the other hand, don't decline an invitation because you feel shy or insecure.
• Don't compete. Be happy instead of jealous when your friends succeed, and they'll celebrate your accomplishments in return.
• Be a good listener. Find out what's important to your friends — you might find you have even more in common than you think.
• Challenge yourself. Keep looking for ways to improve. Maybe it's by complaining less, being more generous or forgiving others' faults.
• Don't overdo it. In your zeal to extend your social network, be careful not to overwhelm friends and family with phone calls and e-mails. Save those high-demand times for when you really need them.
• Appreciate your friends and family. Take time to say thank you and express how important they are to you.

Adding to your support network

Ready for more friends, but not sure where to find them? Here are some ideas for extending your social network:

• Visit the park. Whether you bring your dog, your kids or your running shoes, you'll have something to talk about.
• Volunteer. Pick a cause that's important to you, and you're sure to meet others who share a similar value system.
• Ask a friend. Next time you meet a friend for lunch, ask him or her to bring along someone else.
• Go back to school. A local college or community education course puts you in contact with others who share similar hobbies or pursuits.
• Look online. In-person relationships may be best, but if you're living in a small town or living abroad, you might find added support through chat rooms or online bulletin boards. Many good sites exist for people going through stressful times, such as chronic illness, loss of a loved one, new baby, divorce and other life changes. Just be sure to stick to reputable sites, and be cautious about arranging person-to-person meetings.

A cautionary tale

Remember that the goal of extending your social support network is to reduce your stress level, not add to it. Here are some things to look out for when evaluating your relationships:

• Manage obligatory social ties. Some evidence shows that the negative consequences of maintaining obligatory relationships, such as with certain relatives or co-workers, can outweigh the benefits. Although you may not be able to cut ties with a nagging in-law, look for ways to manage the relationship so that it doesn't become a stressor for you.
• Beware of codependents. A support system with people who are engaged in the same unhealthy behaviors that you're trying to overcome — whether it's substance abuse or simply a negative attitude — can be damaging to your well-being.
• Avoid a sense of duty. The best support systems have no strings attached. If your peers are constantly demanding repayment for their efforts, or you feel pressured to conform to their beliefs, you're probably better off without them.
• Pick the right supporter. If you need help through a hard time, consider carefully which friend or family member to ask. A sibling might not be the best choice, for example, in dealing with grief over a lost parent because he or she too is affected by the loss.

Antidepressants and weight gain

he exact relationship between antidepressants and weight gain isn't clear, but weight gain is a reported side effect of nearly all antidepressants.

Certain antidepressants are more likely to cause weight gain than are others. For example, tricyclic antidepressants and monoamine oxidase inhibitors (MAOIs) are more likely to be associated with weight gain than are selective serotonin reuptake inhibitors (SSRIs). The exception to this may be long-term use of paroxetine (Paxil) — an SSRI that's more likely to cause weight gain than are other SSRIs.

It's not possible to predict who's most likely to gain weight from taking antidepressants. However, recent research has shown that people who gain weight within about the first week of starting antidepressant treatment are more likely to have significant weight gain from the medication over an extended period of time.

It's important to remember that association is not the same as causation. There are many factors that can work together to contribute to weight gain during antidepressant therapy. Some people lose weight as part of their depression. In turn, an improved appetite associated with improved mood may result in increased weight. Overeating as a result of depression also can cause weight gain. In addition, some medical conditions that mimic depression — such as underactive thyroid (hypothyroidism) — may cause weight gain.

If you gain weight after starting antidepressant treatment, discuss your concerns with your doctor. He or she can determine the likely cause of weight gain. If your antidepressant seems to be the culprit, it may help to adjust the dose or switch medications.

Understand your sources of stress

The kids are screaming, the bills are due and there's a pile of work on your desk that's growing at an absurdly swift pace. It's undeniable — life often seems full of stress. But understanding the types and sources of stress — big and small, short-term and long-term, internal and external — is an important part of stress management. So where does your stress come from?

Two main types of stress

Stress is your body's reaction to the demands of the world, and stressors are events or conditions in your surroundings that may trigger stress. Two main types of stress you face are:

• Acute stress. Also known as the fight-or-flight response, acute stress is your body's immediate reaction to a significant threat, challenge or scare. The acute-stress response is immediate, it's intense, and in certain circumstances, it can be thrilling. Examples of stressors that may cause an acute-stress response are a job interview, a fender bender or an exhilarating ski run.
• Chronic stress. This results from long-term exposure to acute stress. The chronic-stress response is much more subtle than is the acute-stress response, but the effects may be longer lasting and more problematic. The stressors that may lead to chronic stress are the nagging, day-to-day life situations that often seem unrelenting. This includes relationship problems, work difficulties and financial woes.

Effective stress management involves identifying and managing both acute and chronic stress.

Symptoms of stress

While mild stress can actually be beneficial — it can spur you into action, motivate and energize you — it's often the buildup of the little things that can really "stress you out." Persistent stress can lead to many adverse health problems, including:

• Physical symptoms, such as headache and fatigue
• Mental symptoms, such as poor concentration
• Emotional symptoms, such as irritability and depression
• Social symptoms, such as isolation and resentment

Know your stressors

External exasperations
External stressors are events and situations that happen to you. While you may have control over some of these stressors and how much you let them affect you, there are times when they extend beyond your control. Some examples include:

• Major life changes. These changes can be positive — a new marriage, a planned pregnancy, a promotion or a new house. Or they can be negative — the death of a loved one or going through a divorce.
• Environment. These stressors could include a noise disturbance, such as a barking dog, or excessive light, as from a billboard across the street.
• Unpredictable events. This category could include an increase in monthly bills, an uninvited houseguest or a pay cut.
• Family. The occasional spousal spat, a teenager who refuses to cooperate or a nagging mother-in-law can all contribute to stress.
• Workplace. Perhaps an overwhelming workload or an impossible boss.
• Social. For example, a blind date or making a speech to a room full of co-workers.

Internal irritations
Not all stress stems from things that happen to you. Some of the stress response can be self-induced. Those feelings and thoughts that pop into your head and cause you unrest are known as internal stressors. Examples include:

• Fears. These can be things, such as a fear of flying or heights, or more-subtle apprehensions such as participating in a discussion with a group of strangers at a meeting.
• Uncertainty. Stemming perhaps from a looming restructuring at the office or waiting for medical test results.
• Attitude. Having a negative view of the world can be stressful, since you create an unpleasant environment in which to live.
• Unrealistic expectations. A perfectionist or controlling personality may lead to unnecessarily high stress levels. Overscheduling and not planning ahead can lead to worries.

How you deal with stress

No wonder you're stressed. You're doing more with fewer resources every day at work, and deadlines lurk around every corner. Then when you get home, you take out your frustrations on your family. Weekends are booked solid with household chores and errands. It's been months since you spent an evening alone with your partner.

So how do you handle it? Understanding how you currently respond to stress — for better or worse — is the foundation for successful future stress management.

Reactions to stress vary

Some people seem to take everything in stride. Their naturally laid-back attitudes shine through in every situation. Another deadline? Bring it on. You needed to be there 10 minutes ago? OK, let's go. The dishwasher is leaking? No problem, it'll be a simple repair.

Others get anxious at the first sign of trouble. They pace the floor or have difficulty concentrating on the task at hand. An interruption or change in plans may cause a stir.

Of course, these examples are extremes. Most people have stress responses that fall somewhere in the middle. When you feel confident, you're likely to take new stressors in stride. If you feel cornered or unprepared, your stress level may rise.

Look for patterns in your coping strategies

To better understand your reaction to life's stressors, consider your current coping behaviors.

• Do you tense up? Neck and shoulder muscle tension or clenched jaws or fists are often early warning signs of stress. Stress may cause an upset stomach, shortness of breath, back pain, headaches and other physical symptoms as well.
• Do you reach for something to eat? Stress and overeating are often closely related. Stress may trigger you to eat even when you're not hungry or to lose track of your meal and exercise plans.
• Do you get impatient? Perhaps you find yourself pacing the floor or twitching nervously. You might have trouble concentrating or falling asleep at night. All of these are signs of stress.
• Do you get angry? Stress leaves many people with a short fuse. When you're under pressure, you may find yourself arguing with co-workers, friends or loved ones — sometimes with little provocation or about things that have nothing to do with what's actually triggering your stress.
• Are you reduced to tears? Stress may trigger crying spells or other emotional releases.
• Do you give up? Sometimes stress may be too much to take. You might deny the issue, avoid the problem, call in sick or simply give up.
• Do you let negative thoughts take over? When you're under stress, perhaps you automatically expect the worst or magnify the negative aspects of a situation.
• Have you started to smoke again? Even if you quit smoking long ago, a cigarette may seem like an easy way to relax when you're under pressure. And smoking is a double-edged sword. Aside from the obvious health risks of smoking, nicotine acts as a stimulant — triggering even more stress symptoms.
• Do you turn to alcohol or other drugs? Stress leads some people to drink too much or engage in other risky behaviors, including drug abuse.
• Do you rely on a single coping technique? Sometimes crying, expressing your anger or isolating yourself from a problem that you can't possibly fix can serve as an effective stress management technique. The same goes for exercising, confiding in friends or other healthy coping techniques. But in the long run, you may need new ways to handle stress, too. If you find yourself using one technique all the time — or you see yourself engaging in unhealthy behaviors — it's time to open yourself up to other stress-reduction strategies.

Take the next step

Try tracking your reactions to stress over the next week. Once you identify how you cope with stressful situations, you can begin to think about alternative strategies. Consider it the first step on the path to positive stress management. The changes won't happen overnight, but new tools to cope with stress are within your reach.