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The 2 Best Ways to Manage Stress


We know that stress can make us sick. So what can we do? One proven strategy for coping with stress is to exercise regularly. Exercise increases circulation, which helps to remove the toxic byproducts of stress flowing through our bloodstream and reduces anxiety and depression.

Meditation is also proven to help reduce stress and new research has added support to that perspective.

Psychologist Ethan Kross, of the University of Michigan’s Institute for Social Research, says that getting some distance from our problems helps us better manage emotional stress. We might tend to deny problems by either ignoring them or distracting ourselves, or wallow in them by reviewing mistakes over and over while reliving negative emotions. Kross’s research suggests instead that getting some mental distance from problems and analyzing them from a less emotionally attached perspective relieves distress and helps people work through negative experiences over time.

Guess what? This is what meditators have been suggesting for thousands of years. While researchers continue to probe the science of how to feel better under stress, you can adopt meditative techniques now to better cope with stress.

The key is to bring an issue into focus and then take a few steps back. This is what Jon Kabat-Zinn, Ph.D., author of Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (Delta, 1991)  would call developing a watchful awareness and not identifying with the problem. Kabat-Zinn has done extensive work with people in chronic pain. They can’t deny the pain, and they can easily be overwhelmed and depressed if they become emotionally reactive to it. His method of teaching watchful awareness has helped patients live with and reduce their pain.

In his experiments, Kross had people approach depressing problems by one of three ways: by distracting themselves, by immersing themselves in the problem or by viewing the problem after mentally and emotionally “taking a few steps back” and analyzing the problem — in effect, putting some space between themselves and the problem.

The distancing approach was more effective in alleviating feelings of depression than denial or immersion into the subject matter.

There are many books, CDs and classes available to teach meditation techniques. One prime western example is the work of Herbert Benson, MD and his relaxation response technique. It’s easy enough for anyone to try.

1. First, just sit quietly. Focus on your breath with no attempt to control it.

2. Then, mentally focus on a word or phrase of your choice that you repeat with each inhale and exhale (similar to a mantra in Eastern practices).

3. As other thoughts pop up, notice them, watch them pass and return to your breath and your chosen word or phrase.

Want one more tip to reduce your stress, gained from personal experience? Limit your access to 24-hour news channels!

The Anti-Aging Bottom Line: Stress can seriously impact your health and wellbeing and significantly decrease your chances of living a long, happy life. Make sure that you have stress management techniques at your disposal for getting through trying times.

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14 responses to “The 2 Best Ways to Manage Stress”

  1. […] are some supplements that can help lift depression, reduce anxiety, improve your resilience to stress and improve sleep. Read on to see which ones are right for […]

  2. […] making cities greener could help cut health care costs by helping to mitigate the well-documented damaging effects of stress on health and to speed recovery from illness. The result? Happier, healthier, more productive […]

  3. […] Learning to manage your stress is a proven strategy for achieving optimal health and longevity. If you have the time and interest in learning to meditate, there are many resources available to make it easier. Attending a meditation course, workshop or retreat is a great way to get started. The Center for Mindfulness at the University of Massachusetts has an online tool to help you locate and MBSR program in your area. And there are plenty of books, DVDs and audio recordings that can help too. […]

  4. […] my New Year’s resolutions was to do away with this bad habit of mine, so that I could, perhaps, reduce my stress and anxiety levels. While I have not completely disappointed myself, I have not yet met the real challenge of the […]

  5. […] says that cultivating an “attitude of gratitude” can make you less likely to suffer the ill effects of stress such as weakened immunity, depression and other health […]

  6. […] hypothesize that heart patients who have a negative outlook on their condition may create emotional stress and tension for themselves, which may further impair their body’s ability to heal. Stress is […]

  7. […] even know what your adrenal glands are, start loving them by going and buying a book on them! Stress wipes them out and depletes your reserves of adrenaline, whether that’s work stress, […]

  8. […] adrenaline rush, motivation and energy. Moreover, it can be a valuable ally if we only know how to manage it properly. There are two main factors in stress management — amount of stress and how it’s […]

  9. […] it can be a valuable ally if we only know how to manage it properly. there are two main factors in stress management — amount of […]

  10. […] glands manufacture hormones that help your body respond to stress, and adrenal exhaustion from the stress of modern life is becoming more and more common. Unfortunately, standard medicine refuses to recognize any adrenal […]

  11. […] health, it blocks the creativity needed to function optimally in your work. This stress can be defused within minutes through a simple but powerful strategy called mindful […]

  12. Sukhdev Singh says:

    Forget about everything included God before you meditate. Just lie down and start deep breathing,keep on breathing and now also you focus on your body starting from the toe to the head. Visit every part your body, breathing through that part of the body, visiting finger to finger, arm to arm and left no part of your body which you have not visited. It will take a time and practice. Now you have a fresh and strong body. Now it is the time to thank the GOD. Doing every day will be a win win situation. God Bless You.