Health & Wellness

Manage Your Stress for Good Health

WebMD Feature
By Brenda Conaway
Reviewed By Laura J. Martin, MD

We live in a stressed-out nation, according to the American Psychological Association (APA) survey, "Stress in America." Most Americans feel moderate to high stress, with 44% reporting increased stress levels over the last 5 years. Many Americans have experienced stress from financial problems related to the economy. And many have found it difficult to balance work and home responsibilities and find the time to focus on healthy behaviors.

When you're under stress day in and day out, it can take a toll on your physical and mental health. And if you have children, your stress may also be affecting them -- more than you realize. According to the survey, 69% of parents said that their stress levels didn't have a big effect on their children, yet 91% of kids knew when their parents were stressed. So it's smart to learn how to manage stress to ensure good health for you and your family.

Types of Stress

Not all stress is bad for us, says Bruce S. McEwen, PhD, a leading stress researcher and head of the Harold and Margaret Milliken Hatch Laboratory of Neuroendocrinology at Rockefeller University, New York, NY.

• Good stress, says McEwen, "Is when you are presented with a challenge, you rise to that challenge, generally have a good outcome, and you feel exhilarated," he says. Good stress can help us learn and grow.
• Tolerable stress occurs when something bad happens, such as a job loss, but you have the inner resources as well as people you can turn to who help you get through it.
• Toxic stress is when bad things happen, says McEwen. "And they may be really bad, or you don't have the financial or internal resources to handle them." This type of stress causes emotional and physical problems.

How Your Body Responds to Stress

When something very stressful occurs, your body leaps into action. The brain triggers the release of stress hormones such as cortisol and adrenaline. These hormones travel to different parts of the body, putting it on high alert. Your breathing, heart rate, and blood pressure increase. Blood vessels constrict, directing more blood to your brain and muscles. These stress responses get your body ready to either fight or flee.

Of course, fighting or fleeing isn't something most of us need to do very often. "Early humans were exposed on a regular basis to many more real-life dangers than we are now," says Katherine C. Nordal, PhD, executive director for professional practice of the American Psychological Association. The problem, she says, is that as we evolved, our world became less dangerous, but our bodies still react to stress the same way.

"Even psychological dangers such as the threat of abandonment or loss of self-esteem produce the same physiological response that real, physical dangers present," Nordal tells WebMD. The daily grind, family and work conflicts, money troubles, and even world events create a certain level of stress and anxiety.

For this and similar articles, please visit the WedMD webpage:
http://www.webmd.com/parenting/healthy-family-choices-11/manage-stress

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Keep Summer Fun AND Safe! 

While kids are outside more during the summer months, there's more opportunity for injury or other health concerns.  Heat, spiders and rashes, oh my!

Never, never, never treat poison ivy w/ bleach! Don't ignore spider bites - assume the worst. Brown Recluse spiders are bad news!  And children practicing sports in the heat, need frequent breaks out of the sun, and near constant hydration. 

There are great websites with more detailed info on how to keep your family safe this summer.  Make it fun - ask your child to become the RASH EXPERT - or the SPIDER SPY!  Sit down in front of the computer screen together - there's an idea!

Here's just a few ideas:

• Plan ahead - for activities, without over-booking;
• Utilize free services, like your local library
• Select books to read, and plan for down time for reading, and napping
• Make family meals together, putting the kids in charge 
• Carry healthy snacks with you - put a bag of apples in the car, in an insulated bag
• Pack a small cooler w/ water and cool fruit

Try these websites:

KidsHealth.org - Printable Safety Guides - everything from heat exhaustion, to water safety, to spiders and more
eatright.org - Nutrition for Kids and Teens - from the American Dietetic Association
Recommended readings lists - based on grade levels. Scroll down mid-page for a couple sets of links. Good stuff!
Learn to lead - get involved in something bigger than you.  YouthNoise.org - young people unite around their favorite causes.

If you need help finding local resources, visit our Database search page, or call us at 757-244-5373 during regular business hours.

PREVIOUS POST

Motivating Kids to Get Fit!
from pbs.org

With childhood obesity increasing at staggering rates, parents and caregivers must play an active role in protecting children's health. Eating healthy foods is a key factor in maintaining their overall wellbeing. But, this has to be balanced with regular physical activity.

Children who are physically active on a regular basis will reap enormous benefits. Studies have shown that they:

• Are less likely to become overweight
• Have a decreased risk of developing type 2 diabetes
• Have reduced blood cholesterol levels and lower blood pressure
• Have higher self-esteem and reduced incidences of depression and anxiety
• Are more likely to build strong bones and muscles
• Are more attentive in school

Now that we know why children need to be active, it's time to get them up and moving. Here's how:

1. Focus on fun. You don't have to call it "exercise," just consider it an activity. Find out which ones your child likes and encourage those.
2. Limit TV and computer time. The American Academy of Pediatrics recommends no more than "two hours of daily media exposure" for children ages two and older. When they are watching or clicking, make sure they take breaks and move around.
3. Schedule play dates. The key word here is "play." Have your child get together with a friend and play a game of tag, race down the block or kick a ball around.
4. Get fit as a family. Create some funny dance moves. Put up a net and shoot hoops. You could also visit a zoo, play miniature golf or enjoy other activities where a lot of ground is covered on foot.
5. Choose fitness-oriented gifts. For your child's next birthday, consider giving him or her a jump-rope, mini-trampoline, hula-hoop -- something that will encourage movement.
6. Clean up. Chores don't have to be a bore. Sing a silly song with your child as you both wipe tables and counters. See how long both of you can hold a funny face while folding and putting away clothes. Older kids can help wash the car. On a hot day, this can turn into water play.
7. Skip the mall. Go to the playground. Sure, most malls have kids' play areas. But, when the weather is nice, enjoy a local park or playground instead. Fresh air always does a body good; especially a little one.
8. Be a model of fitness. It's much easier to motivate kids to be active, if you lead an active lifestyle. Whether you follow a structured fitness program or are lucky to get in some morning stretches, let them see you moving. It will likely inspire them to do the same.
9. Encourage walking or biking whenever feasible. This is easy to accomplish if you live near stores, libraries or other places you visit regularly. If you live in a remote area, establish a safe route to tour on bike or on foot with your child.
10. Be a fitness advocate at your child's school. Do you know how much physical activity your child gets at school? Now's the time to find out. If you don't like the answer, gather support from other parents to enforce positive changes.