Mental Health Archives - The American Institute of Stress https://www.stress.org/category/mental-health/ Thu, 06 Jun 2024 07:41:33 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.4 https://www.stress.org/wp-content/uploads/2023/07/AIS-Favicon-100x100.png Mental Health Archives - The American Institute of Stress https://www.stress.org/category/mental-health/ 32 32 Harnessing Emotional Intelligence: A Key To Reducing Stress At Work https://www.stress.org/news/harnessing-emotional-intelligence-a-key-to-reducing-stress-at-work/ Fri, 17 May 2024 23:21:39 +0000 https://www.stress.org/?p=86289 As May is observed as Mental Health Awareness Month, let’s take a moment to focus on managing stress, an everyday companion for many professionals, as 40% of workers report feeling stressed. However, amidst the chaos, a powerful tool can significantly reduce stress levels and improve overall well-being: emotional intelligence (EI). This article explores the transformative impact of EI in managing stress at work and offers actionable strategies for cultivating this invaluable skill.

A recent study by Gallup revealed that 40% of workers experience stress on the preceding day. The study, conducted by the American Institute of Stress, highlights that workplace stress is a significant issue that affects employees across all industries and positions. The study also found that stress can lead to decreased productivity, increased absenteeism, and decreased job satisfaction. According to Headspace’s 2024 Workplace State of Mind study, work-related stress has negatively impacted physical health for 77% of employees and relationships outside of work for 71%. Workplace mental health expert Natasha Bowman, in a recent Harvard Business Review article, has also shared that although a high level of empathy and compassion emerged during the pandemic, there is a shift back to pre-pandemic habits, including rollbacks of DEI and well-being initiatives, which people are not responding well.

The fear of losing one’s job, a lack of resources for well-being, and poor time management can create a vicious cycle that increases stress and becomes a self-fulfilling prophecy, driving more unproductive and obsessive behaviors.

The good news is that there are many strategies that individuals and organizations can implement to reduce workplace stress and promote employee well-being. As Daniel Goleman says in his book Working with Emotional Intelligence, “Too little urgency, and we are apathetic; too much, and we are overwhelmed.” Achieving the balance is the key. Research showed that people who, during a challenge, were no more anxious than when they started it, kept calm and stayed alert and productive, maintaining low cortisol, won as more as twice as their peers, whereas the ones motivated by fear of failure got peaks of cortisol that were not as productive.

By prioritizing mental health and well-being, organizations can create a healthier and more productive work environment for everyone.

Understanding Emotional Intelligence

Emotional intelligence refers to the ability to recognize, understand, and manage our own emotions as well as those of others. It encompasses a range of skills, including self-awareness, self-regulation, empathy, and effective communication. Research has consistently shown that individuals with high EI are better equipped to handle stress, navigate complex relationships, and succeed in their careers.

The Link Between EI and Stress Reduction

EI begins with self-awareness, which involves recognizing your emotions, triggers, and stress responses. By understanding how stress manifests in your body and mind, you can proactively address it before it escalates, regulate your emotions instead of reacting impulsively to stressors, and maintain a positive outlook. William James, Father of American psychology, says “The greatest weapon against stress is our ability to choose one thought over another”. Here is how to RESET your mind:

1) Recognize and Relax:

Calm your mind breathing deeply. After a difficult conversation or stressful email, take some time to breath and think about what happened before finding a solution.

2) Enjoy

Evaluate your thoughts and aim for a 3-to-1 ratio, positive vs negative thoughts by looking for the bright side of things.

3) Simplify

Catch yourself overthinking and make it simple by reducing distractions and avoiding regrets.

4) Exercise

Turn thoughts into actions by choosing to work now on something you can control. Go outside, walk in nature or practice a sport.

5) Thank

Thank yourself for choosing a different reaction to stressful situations. Recognize your efforts and thank others for their positive contribution!

Developing emotional intelligence (EI) is a lifelong journey that requires practice and self-reflection. By developing EI skills such as self-awareness, self-regulation, empathy, and effective communication, individuals can navigate challenges more effectively, build stronger relationships, and thrive in their careers. Investing in EI benefits individuals and contributes to a healthier and more productive work environment for everyone.

Embracing the power of emotional intelligence can transform your work life, leading to greater resilience, fulfillment, and success. So, explore and discover how EI can make a significant difference in your personal and professional life. Take 5 minutes today to think about what new behaviors you could add to your daily routine to make it more stress-free.

By Luciana Paulise

OP- Forbes

Photo by VAZHNIK

]]> Air pollution associated with increased risk of stress and depression, in turn affecting heart health: study https://www.stress.org/news/air-pollution-associated-with-increased-risk-of-stress-and-depression-in-turn-affecting-heart-health-study/ Mon, 06 May 2024 22:36:11 +0000 https://www.stress.org/?p=86004 Is there anywhere in the world where people breathe healthy, pollution-free air? This seems doubtful, according to the World Health Organization, which estimates that 99 percent of the global population “breathe air that exceeds WHO guideline limits and contains high levels of pollutants”

Breathing polluted air could affect mental health, and by extension increase the risk of death from cardiovascular disease, according to a new study involving more than 300 million people living in the USA.

Is there anywhere in the world where people breathe healthy, pollution-free air? This seems doubtful, according to the World Health Organization (OMS), which estimates that 99% of the global population “breathe air that exceeds WHO guideline limits and contains high levels of pollutants.” The global health authority estimates that ambient (outdoor) air pollution caused 4.2 million premature deaths worldwide in 2019, and that the “combined effects of ambient air pollution and household air pollution are associated with 6.7 million premature deaths annually.” The majority of these deaths are associated with cardiovascular disease.

American researchers have been investigating the subject, conducting a study across over 3,000 counties in the USA, with a total population of 315 million. Published by the European Society of Cardiology (ESC) on the occasion of its scientific congress, ESC Preventive Cardiology 2024, this research establishes a link between air pollution and the risk of stress and depression, which could significantly increase the risk of death from cardiovascular disease in people aged under 65. “Our study indicates that the air we breathe affects our mental well-being, which in turn impacts heart health,” explains Dr Shady Abohashem, of Harvard Medical School, Boston, USA.

While most scientific studies attempt to assess the impact of air pollution on physical health, this one initially focused on a potential association between pollution and mental health. Then, secondly, on the influence this could have on the risk of cardiovascular disease. To do this, the researchers focused on particles with a diameter of less than 2.5 micrometers, known as fine particles. Whether from vehicle exhausts or power plant combustion, these particles are considered harmful to respiratory and cardiovascular health.

Harmful effect on mental health

The scientists collected various types of data from the Centers for Disease Control and Prevention (CDC) for 3,047 US counties, including annual levels of fine particulate matter, which were classified according to WHO recommendations, and the average number of days on which county residents experienced mental health issues. As a result, the counties most affected by ambient air pollution were also those reporting the most days on which the population experienced mental health issues (+10%).

The researchers also point out that the link between poor mental health and premature cardiovascular mortality was higher in the most polluted counties. In detail, higher levels of mental health disorders were linked to a three-fold increase in premature cardiovascular mortality in counties with the most polluted air. This finding has prompted the scientists to call for strategies to address not only outdoor air pollution, but also the mental health of citizens.

“Our results reveal a dual threat from air pollution: it not only worsens mental health but also significantly amplifies the risk of heart-related deaths associated with poor mental health. Public health strategies are urgently needed to address both air quality and mental wellbeing in order to preserve cardiovascular health,” concludes the study’s lead author, Dr Shady Abohashem.

 

Photo by Maksim Ilyukhin

OP BY AFPRELAXNEWS
]]> How Stress-Dumping Can Threaten a Relationship https://www.stress.org/news/how-stress-dumping-can-threaten-a-relationship/ Wed, 13 Mar 2024 13:29:06 +0000 https://www.stress.org/?p=84457 Making someone a bad listener or impossible to please.

KEY POINTS

  • Stress-dumping and free-floating anxiety are often driven by internal fears projected outward onto others.
  • Living with free-floating anxiety is exhausting, leaving you conditioned to worry and catastrophize.
  • Manage your anxiety by cultivating new self-soothing techniques such as discharging physical tension.

There are times in life when anxiety is natural and necessary. Anytime you take a risk, try something new, or engage in potentially dangerous activities, a burst of anxiety is a wake-up call, a tap on the shoulder that says, “Hey! Pay attention! Be careful!”

In this way, anxiety can be a protective force that keeps you focused, alert, and engaged.

But what happens when anxiety becomes the dominant emotion in your life? What happens when stress becomes embedded in your sense of identity?

What is free-floating anxiety?

While walking through a neighborhood park in New York City, I spotted a poster perfectly capturing the essence of free-floating anxiety: a cartoon of a woman calmly asking herself, “What should I worry about today?”

When anxiety becomes a way of being, you’re conditioned to worry. In fact, you’re searching for new things to be upset about. Free-floating anxiety (also known as generalized anxiety disorder) is an internal state of agitation that attaches itself to new situations and concerns. Rather than sit with the anxiety and process, examine, or relieve it, you project it outward onto people, places, and things. Free-floating anxiety is, in essence, internal discomfort displaced onto the world.

Here are some of the troubling outcomes of free-floating anxiety:

  • You try to control others in an attempt to regulate your worries. (See “Do You Have a Controlling Personality?“)
  • You develop inflexible beliefs and opinions.
  • You make fear-based decisions.
  • You see potential disaster and stress everywhere.
  • You’re increasingly distrustful of others and society.

All this can make living with free-floating anxiety exhausting, leaving you feeling constantly beleaguered and on edge.

Let’s consider the significant damage it does to your relationships.

How stress-dumping and free-floating anxiety hurts your relationships

Years ago, while working in a mental health clinic, I had a supervisor who lived in a permanent state of angst. She worried about the therapists she supervised, their patients, and her patients. She worried about budget cuts, politics, the environment, the color of the waiting room walls, the cleaning staff, the bathroom supplies—you name it, she worried about it.

She also had a bad habit of spewing anxiety and dumping stress onto anyone who came in contact with her, ranting to them about all her worries and concerns.

She was notorious for inducing tension in others. For example, even if you were having a good day, when she called you into her office, you left exhausted and discouraged, and you desperately needed a nap.

What did her free-floating anxiety get her? She was universally avoided and disliked.

It’s draining to be in the presence of permanently anxious people because they are constantly pulling us into their latest crisis. Their high stress levels are contagious, making them terrible listeners and impossible to please. As they pull you into their vortex of worry, the more you begin to avoid and resent them, or even block them on social media.

Friends, partners, lovers, co-workers—virtually any relationship can be damaged by excessive worrying and stress-dumping. (See “The Inner Voice of an Anxiety Disorder.”)

The negative impact on parent and child relationships

Parents are among the biggest worriers in the world—and with good reason. Being charged with your child’s well-being is an enormous responsibility, chock full of worries and concerns. A parent who doesn’t worry about their kids is most likely neglectful.

But, at a certain point, those anxieties can become corrosive to parent-child relationships. When a parent constantly shares their worries about their child with their child, their child experiences the parent as being critical, having no confidence in them, and just plain depressing.

Children begin to think, “You don’t believe in me. You don’t see me as a capable person.”

This dynamic eats away their sense of trust in their parents. The more parents express their worries, the more kids want to push them away.

How to stop stress-dumping anxiety

If you think you suffer from free-floating anxiety, consider the following steps:

  1. Identify the internal source of discomfort. Chances are, there’s something you’re unhappy about. Maybe it’s your job or relationship; discomfort and frustration are most likely generating that anxiety. Try to identify what it is.
  2. Cultivate self-soothing techniques. Are you sleeping well? Eating well? Are you engaged in creative activities, such as painting, hiking, writing, or community-based activities that bring you peace and comfort? Anxiety needs soothing activities—not rumination.
  3. Discharge physical tension. Not all anxiety can be put into words. When we’re unable to identify it, anxiety transforms into physical and mental tension. A cardio workout of 30 minutes or more three times a week can lower anxiety by up to 75 percent. Move your body and discharge that tension rather than look for someone to dump your worries and concerns on.
  4. Bring more joy into your life. What brings you joy? What makes you smile and laugh? What gives you a boost of adrenaline, endorphins, and old-fashioned happiness? People who experience free-floating anxiety and engage in stress dumping are notorious for being unhappy. Target that unhappiness and find a way to address it.
  5. Consider medication. If you’ve tried therapy, counseling, coaching, exercise, and everything mentioned above, and your anxiety isn’t improving, it’s time to consider medication. Why white knuckle your way through life with such high tension and stress levels? Make an appointment with the psychiatrist and schedule a consultation.

Photo by Andrea Piacquadio

Original Post Psychology Today

By Sean Grover, L.C.S.W

]]> Good News About a Bad Kind of Stress https://www.stress.org/news/good-news-about-a-bad-kind-of-stress/ Fri, 08 Mar 2024 19:43:46 +0000 https://www.stress.org/?p=84346

By Marcus Moore, MD and Douglas Mulhall 

*This is an article from the Winter 2024 issue of Combat Stress

The American Heart Association (AHA) has declared low levels of heavy metals such as lead, cadmium, and arsenic to be major heart disease risks. These are found in drinking water, soil, consumer products, food, and smoke from wildfire and cigarettes, and also in emissions from weapons discharge and explosions, burn pits, and diesel engines. These hidden stressors accumulate over time in humans, causing chronic inflammation and other disease-triggering problems. 

The AHA also identified a therapy that improves effectiveness and slashes the cost of treating peripheral artery disease plaguing 10 million Americans, including combat Veterans. The therapy can also reduce the damage from heavy metals ingested by military personnel in the line of duty. 

Those metals provoke a different kind of stress than most people would realize. This is called oxidative stress, which causes chronic inflammation and tissue damage when it spirals out of control. Oxidative stress is also linked to mental health disruptions that increase emotional stress.1 Due to these links, it makes sense to examine how military personnel are exposed and what can be done to resolve and alleviate this. 

Militaries frequently operate in remote and austere environments. These living conditions can range from temporary and fixed shelters to ships. The environments may lead to environmental exposures that are seldom experienced by the general population. Furthermore, training and combat-related tasks, including operating in armoured vehicles or training on weapon ranges, may expose military members to heavy metals.2,3 

Service Members work for up to 6 months on ships, living in close quarters, including the machinery and weapons they manage. Many naval ships are powered by electricity generated with combinations of gas and diesel. Arsenic is a known product of diesel combustion, while onboard exposure to other heavy metals can come from welding,4 tire particles on aircraft,5 and weapons discharge. 

Service Members are routinely exposed to lead from discharging or cleaning firearms.6 Military health services have worked to limit or track exposure, including periodic measurement of lead levels for certain trades, but once again, the overall risk cannot be eliminated.  

While the Armed Forces has extensive environmental and occupational health programs,7 other studies have identified gaps in information gathering across operations,8 which make it difficult to determine the total heavy metals exposure experienced by military personnel. 

A priority for the Armed Forces is maintaining a fit force. Services Members are subject to routine screening at more frequent intervals than the general population; however, routine screening for heavy metals is not included in all trades. This is despite the growing body of research behind the role heavy metal exposure plays in the development of cardiovascular disease.9 Furthermore, due to recruiting and retention issues, the military may be more inclined to retain members with cardiovascular disease risk factors that they may have released before. This means that military health services may have to explore treatments for both heavy metal exposure and cardiovascular disease that were previously not covered.

This is where a therapy identified by the AHA comes in. For years, the method known as chelation therapy had a checkered reputation due to apparent lack of clinical proof supporting its efficacy. During chelation, a heavy metal binder, such as EDTA (Ethylenediaminetetraacetic acid – a widely used food preservative also used to treat heavy metal poisoning), is injected intravenously. It chemically binds to, or “grabs” heavy metals, which are then excreted from the body. A $35 million clinical trial known as the Trial to Assess Chelation Therapy (TACT) proved, over a ten year period, that this therapy is not only safe when administered with multivitamins under medical supervision, but also reduced all causes of death in diabetic heart patients by 41 percent.10 This was further supported by a clinical study that prevented amputations in patients with Peripheral Artery Disease (PAD) that blocked arteries in their legs.11 In each case, patients excreted heavy metals, ranging from lead and cadmium, to gallium and tin. As the metals were excreted, the lesions on patients’ legs healed, and circulation to the affected limbs was restored, preventing amputation. 

Regular blood and urine tests that are used in standard-of-care practiced by most providers did NOT reveal the extent of contamination prior to therapy, because the metals reside mostly in tissue, not in the blood. Hair and nail samples can give some indication, but a more reliable way is to use the protocol from the PAD studies, as those provide comparative data. In those studies, the standard-of-care tests were used as a baseline, then urine samples were periodically measured following IV therapy with EDTA. The differences between baseline and post-therapy were substantial.11 

Another study compared chelation with standard medical practice for PAD and found that chelation cost 80 percent less than standard practice. The comparative study found that costs for this method cost $8,000 to $16,000, compared to $78,000 to $116,000 for standard care covered by most insurance schemes.12 

Be forewarned that despite years of clinical studies, the method described in the AHA official statement is still labeled as unreliable and risky by healthcare authorities who are not familiar with the most recent results or are skeptical about them. The supervisor of the trials, Dr. Gervasio Lamas, Chief of Cardiology at Columbia University, indicated that he used to be one of those skeptics. He started the TACT trials to prove that chelation did not work. Much to his surprise, it did. Results were published in the highly ranked journal, Circulation. 

In summary, the new AHA declaration that these heavy metals are heart disease risk factors, combined with results of clinical trials and studies, suggest that it is completely sensible to upgrade screening of military personnel returning from combat tours of duty, or who are regularly exposed to heavy metals such as lead, arsenic, and cadmium, and to consider therapy if low or greater levels of the metals are detected. The potential benefits are compelling: keep Service Members fit for duty longer, prevent later healthcare costs associated with heavy metals exposure, and give personnel the psychological confidence that while some exposures can’t be prevented, the damaging effects can. 

References 

  1. Ayuso-Álvarez, A., L. Simón, O. Nuñez, C. Rodríguez-Blázquez, I. Martín-Méndez, A. Bel-lán, G. López-Abente, et al. Association between heavy metals and metalloids in topsoil and mental health in the adult population of Spain. Environmental Research, 179, 2019. https://doi.org/https://doi.org/10.1016/j.envres.2019.108784.  
  2. Environment, and Climate Change Canada. 2018. Lead Ammunition: Executive Summary. April 5, 2018. https://www.canada.ca/en/environment-climate-change/services/management-toxic-substances/list-canadian-environmental-protection-act/lead/using-more-lead-free-ammunition/lead-ammunition-executive-summary.html. 
  3. Laidlaw, Mark A. S., Filippelli, Gabriel, Mielke, Howard, Gulson, Brian and Ball, Andrew S. Lead exposure at firing ranges-a review. Environmental Health: A Global Access Science Source, 16(1), 2017: 34. 
  4. Su, Ting-Yao, et al. Effects of heavy metal exposure on shipyard welders: a cautionary note for 8-Hydroxy-2’-Deoxyguansoine. International Journal of Environmental Research and Public Health. 16.23, 2019: 4813. 
  5. Vanessa, Spanheimer and Katrakova-Krüger, Danka. Analysis of tire wear airstrip particles (TWAP). Scientific Reports, 12:1, 2022: 15841. 
  6. Nili, Greenberg, Frimer, Ron, Meyer, Robert, Derazne, Estella and Chodick, Gabrial. Lead exposure in military outdoor firing ranges. Military Medicine. 181 (9), 2016: 1121-26. 
  7. Jeffrey, Drezner et al. Incorporating environmental considerations into defense acquisition practices. 2023. https://apps.dtic.mil/sti/trecms/pdf/AD1213388.pdf. 
  8. L. Krahl, Pamela, Mirza, Raúl A. and Rice, William A. The capability gap in occupational health information management. Military Medicine, 187:11-12, 2022: 319-322, https://doi.org/10.1093/milmed/usac233. 
  9. Rajiv, Chowdhury, Ramond, Anna, O’Keefe, Linda M., Shahzad, Sara, Kunutsor, Setor K., Muka, Taulant, Gregson, John, et al. Environmental toxic metal contaminants and risk of cardiovascular disease; systematic review and meta-analysis. British Medical Journal. 362, 2018: k3310. 
  10. Lamas, Gervasio A., Boineau, Robin, Goertz, Christine, Mark, Daniel B., Rosenberg, Yves and Stylianou, Mario et al. EDTA Chelation therapy alone and in combination with oral high-dose multivitamins and minerals for coronary disease: the factorial group results of the trial to assess chelation therapy. American Heart Journal 168:1, 2014: 37-44. e5. https://doi.org/https://doi.org/10.1016/j.ahj.2014.02.012. 
  11. Arenas, I., Ujueta, F., Diaz, D., Yates, T., Olivieri, B., Beasley, R. and Lamas, G. Limb Preservation using edetate disodium-based chelation in patients with diabetes and critical limb ischemia: an open-label pilot study. Cureus 11: 12, 2019: e6477. https://doi.org/10.7759/cureus.6477.  https://www.ncbi.nlm.nih.gov/pubmed/32025401. 
  12. Porudominsky, Ruben, Ujueta, Francisco, Arenas Ivan A., Lamas, Gervasio A. Preliminary cost estimates of edetate disodium infusions for critical limb ischemia in patients with diabetes mellitus. Vascular Disease Management.  17(7):2020; E137-E141. 

ABOUT THE AUTHOR

Marcus Moore, MD is a physician working with the Canadian Military in Halifax, Nova Scotia. He obtained his medical degree from McGill University, completed residency at Queen’s University and holds a MSc in Microbiology from Memorial University of Newfoundland. 

Douglas Mulhall develops and applies certifications and standards for healthy products and buildings. He has authored several books on technology and healthcare innovation, including Discovering the Nature of Longevity: Restoring the heart and body by targeting hidden stress. 

Combat Stress Magazine

Combat Stress magazine is written with our military Service Members, Veterans, first responders, and their families in mind. We want all of our members and guests to find contentment in their lives by learning about stress management and finding what works best for each of them. Stress is unavoidable and comes in many shapes and sizes. It can even be considered a part of who we are. Being in a state of peaceful happiness may seem like a lofty goal but harnessing your stress in a positive way makes it obtainable. Serving in the military or being a police officer, firefighter or paramedic brings unique challenges and some extraordinarily bad days. The American Institute of Stress is dedicated to helping you, our Heroes and their families, cope with and heal your mind and body from the stress associated with your careers and sacrifices.

Subscribe to our FREE magazine for military members, police, firefighters,  paramedics, and their families!

]]> Emotional Signs of Too Much Stress https://www.stress.org/news/emotional-signs-of-too-much-stress/ Mon, 19 Feb 2024 13:45:52 +0000 https://www.stress.org/?p=83802 Your emotions can indicate when you’re under too much stress. For example, feeling irritable or overwhelmingly fearful can be signs of stress, as well as atypical changes in mood.

Stress, defined as emotional tension or mental strain, is all too common of a feeling for many of us.

According to the American Psychological Association (APA), the average stress level of adults in the United States in 2015 was 5.1 on a scale of 1 to 10.

SIGNS OF STRESS

Too much stress can produce both physical and emotional symptoms.

Let’s look at some of the emotional signs of stress and what you can do to reduce and manage them.W

The Anxiety and Depression Association of America (ADAA) defines diagnosed depression as an illness in which an individual experiences a persistent and severe low mood.

Researchers have found connectionsTrusted Source between high levels of stress and the onset of depression.

A 2020 animal studyTrusted Source also suggested these connections, in addition to a protein in the brain that is important for the functions of both serotonin and for the release of stress hormones. This could have important implications for new treatments for depression.

Another 2015 observational studyTrusted Source examined stress levels of the working age population, measuring participants’ overall stress levels and symptoms. Depression was more common in people who reported higher levels of stress.

Treatment

  • Reach out to a mental health professional.
  • Both psychotherapy and medication can be effective treatments.
  • Support groups, mindfulness techniques, and exercise may also help.

2. Anxiety

Anxiety differs from depression in that it’s characterized by feelings of overwhelming dread or fear.

However, like depression, studies have suggested that stress may be linked to anxiety and anxiety disorders.

In one 2015 studyTrusted Source, researchers investigated the effects of stress levels at home and work on anxiety and depression levels. They found that people who experienced high levels of work stress were more likely to have more symptoms of anxiety and depression.

Treatment

3. Irritability

Irritability and anger can become common traits in people who are stressed.

In one older 2014 studyTrusted Source, higher levels of anger were associated with both mental stress and the possibility of a stress-related heart attack.

Another studyTrusted Source investigated the relationship between anger, depression, and stress levels in caretakers. The researchers found an association between care-related chronic stress and anger levels.

Treatment

  • A variety of strategies can help keep anger levels under control. Relaxation techniques, problem solving, and communication are all great methods for helping to curb anger.
  • Anger management techniques can help to reduce the stress in situations that’d normally leave you frustrated, tense, or angry.

4. Low sex drive

In some people, too much stress can have a negative impact on sex drive and the desire to be intimate.

A studyTrusted Source published in 2014 found that chronic stress levels had a negative impact on sexual arousal. The research suggested that both high levels of cortisol and a higher chance of being distracted led to lower levels of arousal.

Much of the research surrounding stress and low libido involves women, but it can certainly affect others, too. One animal studyTrusted Source showed that social stress during adolescence affected the sexual appetite of male hamsters during adulthood.

Treatment

  • Reducing stress can help to restore your sex drive and improve libido.
  • Self-care, relaxation techniques, and exercise are a few ways to raise self-confidence.
  • Improving communication with a sexual partner may improve intimacy and restore positive feelings towards sex.

5. Memory and concentration problems

If you find yourself having trouble with concentration and memory, stress may be a part of the problem.

A 2015 animal studyTrusted Source found that adolescent rats exposed to acute stress experienced more memory performance issues than their non-stressed counterparts.

Another 2014 review Trusted Source investigated the stress-response pathways in the brain and their effect on long-term memory. Researchers found that certain hormones following a stressful or traumatic event can have the ability to impair memory.

Treatment

  • Various lifestyle changesTrusted Source may help improve memory.
  • Maintaining a balanced diet and keeping your body and mind active can keep you focused.
  • Avoiding activities like drinking and smoking can help keep your brain healthy.

6. Compulsive behavior

There has long been a link between stress and compulsive behaviors.

One paperTrusted Source expanded on the idea that stress-related changes in the brain may play a role in the development of addiction. According to the researchers, chronic stress can change the physical nature of the brain to promote habit- and addiction-forming behaviors.

Another 2018 studyTrusted Source found more associations between stress response and addictive disorders as well as other health consequences.

Treatment

  • Healthy lifestyle habits can help to reduce compulsive behavior. For more serious compulsive behaviors, professional help may be necessary.
  • If you’re concerned about substance use, the National Institute on Drug AbuseTrusted Source has resources for starting on the road to recovery. These include lifestyle recommendations to help manage stress.

7. Changes in mood

The many emotional effects of stress can leave you feeling like you’re experiencing abrupt changes in mood.

One studyTrusted Source from 2014 examined the role of various types of stress tests on physiology, mood, and cognition. The research showed that both social and physical stressors can have a big impact on emotional well-being and mood.

With the many emotional signs of stress, it’s easy to see the influence stress can have on your overall mood.

Treatment

There are many ways to improve your mood, such as:

  • reducing stress
  • enjoying nature
  • celebrating with friends
  • using mindfulness techniques

For more serious changes in mood that don’t seem to go away, reach out to a mental health professional for help.

Read Also: Depression and Stress Management

Ways to manage and reduce your stress

Reducing the emotional symptoms of stress starts with reducing the sources of stress in your life.

The American Institute of Stress explains that while there are a variety of stress-reducing techniques, finding ones that work for you is important.

  • Physical activities such as running, jogging, and aerobics are a great way to physically relieve stress and tension.
  • Relaxing physical activities such as yoga or tai chi can help to work your body while relaxing your mind. Try these yoga poses to relieve stress.
  • Mindfulness techniques such as meditation can strengthen your emotional responses to stress.
  • Reducing stress in different areas of your life, when possible, can help to lessen your exposure to chronic stressors.
  • Mobile apps may calm your mind and offer guided conversations to help you manage stress and anxiety.

What’s the outlook?

Finding the stress-reducing techniques that work for you is an important step in decreasing emotional symptoms of stress.

Over time, you may find that your resolve against stress becomes stronger and that your symptoms improve.

However, if you find that you’re having trouble managing the emotional aspects of everyday or chronic stress, it may be best to reach out to a mental health professional.

Keep in mind that stress can also affect your physical health. It’s important to get help to stay in your best shape, emotionally and physically.

Depression at Night: How to Cope with Nighttime Depression

Symptoms of depression at night

Experiencing depression at night may have a number of different symptoms for different people. Some people may experience an increase in the severity of their depression symptoms. Others may experience increased feelings of isolation, hopelessness, and emptiness at night.

Racing thoughts and agitation may also occur, which can lead to difficulty sleeping. For more information on symptoms of depression, check out a thorough list here.

What causes depression at night?

There are a number of causes that can contribute to increased depression at night.

One commonly suggested reason for the increase is the lack of distractions. During the day, it’s a little easier for some people — especially those with mild or moderate depression — to keep themselves busy. Work, school, or social activities act as a distraction during the day. But at night, when you settle down to sleep, there’s nothing but you and your thoughts.

Researchers have looked into other things that could be increasing our nighttime depression symptoms. According to 2013 research on animals, bright lights (especially blue and white) at night can not only keep us awake, but may also increase symptoms of depression. In the study, even having a TV on in a dark room increased the animal’s cortisol levels and created changes in their hippocampus, both of which can increase depressive symptoms.

It’s also thought that if your circadian rhythm is disrupted, your depression may be triggered or your symptoms could increase in severity. One 2009 studyTrusted Source found that increased artificial light can significantly disrupt our circadian rhythm, causing or increasing mood disorders like depression.

Tips for coping

Fortunately, there are a number of ways you can cope with depression that occurs or increases in severity at night. For depression symptoms, regardless of the time of day they show up, you should maintain the treatment plan prescribed by your doctor. This includes taking your medications, even when you feel fine.

If your symptoms of depression are new for you or you’re currently not being treated, you should make an appointment to see a doctor. They can give you a diagnosis and help you to find treatment that works for you.

To manage your nighttime depression, you may consider trying some of these tips to help improve your symptoms from worsening at night:

  • Unwind at least two hours before bed. This lets your body start to slow down and get ready for sleep. Good sleep is important for overall health and well-being.
  • Keep work and anything stressful outside of the bedroom. This can help to make your sleeping space more calming and positive. Consider making your bedroom a screen-free room if you can.
  • Practice stress-relieving activities. Calming activities that relieve stress like painting or mindful baking can help you cope with your depression at night. Yoga and meditation can also help you relieve stress before bed.
  • Avoid bright screens. Try not to look at any bright screens for at least two hours before bed, and dim the lights as much as possible.
  • Limit alcohol and caffeine intake. Both of these can increase symptoms of depression. Caffeine too late in the day can also disrupt your sleep.

Originally posted by Voice Media

Published By VMT News Ltd

Photo by Nathan Cowley

]]> Anxiety’s Impact on Heart Health: A Closer Look https://www.stress.org/news/anxietys-impact-on-heart-health-a-closer-look/ Mon, 12 Feb 2024 14:10:26 +0000 https://www.stress.org/?p=83628

Anxiety’s Impact on Heart Health: A Closer Look

Anxiety and stress can have a profound impact on our cardiovascular system. By understanding this connection, we can take proactive steps to manage anxiety through exercise, meditation, and counseling, promoting a healthier heart and mind.

In the intricate dance between our minds and hearts, anxiety emerges as a formidable partner. Acknowledging its potential to temporarily escalate blood pressure, medical experts are delving deeper into its long-term implications.

The Anatomy of Anxiety

When wrestling with anxiety, the body responds in a manner reminiscent of an ancient warrior preparing for battle. This ‘fight or flight’ response triggers the release of hormones such as cortisol and adrenaline, which elevate heart rate and constrict blood vessels. Consequently, blood pressure surges.

While these transient spikes may not pose an immediate threat, concerns arise when anxiety becomes a chronic companion. Persistent anxiety could potentially cultivate an environment conducive to high blood pressure, owing to unhealthy lifestyle choices and extended periods of heightened blood pressure.

A Nation Gripped by Stress

According to the American Institute of Stress, over half of the US population grapples with daily stress, painting a worrisome picture of the nation’s collective mental health. Work-related stress emerges as a significant contributor, with 94% of employees reporting experiencing it.

Factors such as overwork, financial turmoil, and relationship issues further fuel this stress epidemic. The desire to escape this exhausting cycle is palpable, with 63% of stressed employees contemplating quitting their jobs.

Stress: A Silent Saboteur

Chronic stress, characterized by prolonged exposure to stress hormones, can silently sabotage various organ systems. It has been linked to mood swings, sexual dysfunction, stomach ulcers, and respiratory infections. Moreover, it poses a risk to the cardiovascular system, potentially leading to heart disease.

However, all hope is not lost. By managing anxiety through exercise, meditation, and counseling, individuals can reclaim control over their health and potentially prevent the onset of high blood pressure.

As we navigate the labyrinth of modern life, understanding the profound interplay between our emotional and physical well-being becomes increasingly crucial. Addressing anxiety is no longer just a matter of mental health; it’s a vital step towards safeguarding our hearts.

In this quest for balance, each deep breath taken during meditation, each mile run, and each therapy session attended are not mere acts of self-care. They are powerful strides towards a healthier heart and a more serene mind.

In the face of the stress epidemic, taking charge of our mental health is not a luxury, but a necessity. It’s time to recognize anxiety’s impact on our cardiovascular system and address it head-on, ensuring that our hearts beat not just faster, but stronger and healthier.

Originally posted by bnn

Photo by Pavel Danilyuk

By Emmanuel Abara Benson

]]> How Calm encourages mindfulness among its employees https://www.stress.org/news/how-calm-encourages-mindfulness-among-its-employees-2/ Fri, 26 Jan 2024 14:34:20 +0000 https://www.stress.org/?p=83084

Calm’s CPO shares how the company promotes mindfulness through daily meditations and company-wide mental health days.

Do you ever feel stressed at work? Of course you do. You’re only human.

In fact, almost all US employees (80%) feel at least some amount of stress on the job, and about one-half of those workers want to learn how to manage their stress, according to The American Institute of Stress.

This is where people leaders can play a key role in helping workers, said Scott Domann, chief people officer at meditation app Calm, and be “rewarded with high productivity and employee satisfaction,” he said. By creating a culture that values mindfulness, he told HR Brew he’s been able to help his roughly 300 employees strike a “strong work-rest balance” through daily meditations and company-wide mental health days.

Meditations and breaks. Two years ago, Calm started conducting twice-yearly engagement surveys, the results of which have helped shape the company’s mindfulness programs.

Every company-wide meeting starts with a group meditation, “just to give [employees] a second to center and give them an opportunity to go on that meditative journey,” Domann said, adding that he enjoys starting meetings with guided meditations to help employees check in with themselves and reduce their stress and anxiety, a strategy research from the Mayo Clinic supports.

Each employee also spends 15 minutes a day, Monday through Friday, meditating or listening to a Calm story as a group, Domann said, by having 15 minutes reserved on their calendars.

“It’s blocked on our calendar, so that even if you don’t join the daily call, it’s time that you don’t schedule over,” Domann said. “From a mindfulness standpoint, regardless of what you do, you get a bit of a break…and this leads back to the importance of rest, breaks, and being able to step away from your day-to-day.”

On top of this daily break, he added, the company also has a meeting-free Friday policy on the last Friday of every month in an effort to give employees focus time.

Advice for other HR teams. Domann said he has seen HR teams at other companies struggle to get employees to engage with mental health resources. That’s why he has implemented a way for employees to care for their mental health how they choose, with five mental health days to be used alongside daily meditations and breaks.

“I encourage [other HR leaders] to make sure there are unified moments where everyone at the company is doing the same thing at the same time,” Domann said. “That way, it’s not like Scott’s people team is taking a mental health day but the engineering team isn’t…so if everybody is taking that day off, then everyone has the opportunity to fully take off.”

Domann said he understands that it may be harder for people leaders whose businesses don’t revolve around mindfulness to get employees to engage with mental health initiatives. He recommended encouraging candid conversations in everyday interactions and evolving resources over time based on employee feedback.

“Talk about sleep and talk about stories around your own personal experience with mental health, whether it’s something like, you didn’t sleep well last night because you were awake until 3 in the morning,” Domann said. “It’s those opportunities to make sure that everyone can see the modeling and behavior, and [say], ‘Oh, gosh, I’m not alone.’”

 

ByMikaela Cohen

Originally posted in HR Brew 

Photo by Vlada Karpovich

]]> Clues to How Mental Stress Takes Toll on Physical Health https://www.stress.org/news/clues-to-how-mental-stress-takes-toll-on-physical-health/ Wed, 17 Jan 2024 15:42:07 +0000 https://www.stress.org/?p=82887

Key Takeaways

  • Stress appears to increase risk of metabolic syndrome
  • Inflammation prompted by stress explains more than half its associated risk, researchers said
  • Metabolic syndrome increases a person’s risk of chronic health problems like heart disease or diabetes

MONDAY, Jan. 15, 2024 (HealthDay News) — Stress appears to increase a person’s chances of developing metabolic syndrome, a cluster of unhealthy factors that add up to an increased risk for serious problems, a new study finds.

Inflammation driven by a person’s stress levels can make them more likely to develop metabolic syndrome, just as their lifestyle and genetics also contribute to the risk, researchers said.

So, simple stress-reduction techniques might be a way to help improve people’s health as they enter middle age, the researchers concluded.

“There are many variables that influence metabolic syndrome, some we can’t modify, but others that we can,” said senior study author Jasmeet Hayes, an assistant professor of psychology at Ohio State University.

“Everybody experiences stress, and stress management is one modifiable factor that’s cost-effective as well as something people can do in their daily lives without having to get medical professionals involved,” Hayes added in a university news release.

People with metabolic syndrome have at least three of five factors that increase the risk of chronic health problems like diabetes or heart disease.

These factors are excess belly fat, high blood pressure, low HDL “good” cholesterol and high levels of either blood sugar or “bad” triglycerides, researchers said.

For this study, researchers analyzed medical data from nearly 650 people taking part in a study of midlife health in the United States. The study gathered information about participants’ stress levels, blood markers for inflammation and risk factors for metabolic syndrome.

“There’s not much research that has looked at all three variables at one time,” said lead researcher Savana Jurgens, a psychology graduate student in Hayes’ lab. “There’s a lot of work that suggests stress is associated with inflammation, inflammation is associated with metabolic syndrome and stress is associated with metabolic syndrome. But putting all those pieces together is rare.”

Analysis revealed that stress is indeed significantly related to metabolic syndrome.

Further, researchers found that inflammation explained more than half of that connection — nearly 62%, to be precise.

“There is a small effect of perceived stress on metabolic syndrome, but inflammation explained a large proportion of that,” Jurgens said.

Other factors included lack of physical activity, unhealthy diet, smoking, poor sleep, low income, advanced age and being female, researchers said.

However, since an estimated one in three American adults has metabolic syndrome, every factor contributing to this health crisis must be taken into account, researchers argued.

“People think of stress as mental health, that it’s all psychological. It is not. There are real physical effects to having chronic stress,” Hayes said. “It could be inflammation, it could be metabolic syndrome or a number of things. This is another reminder of that.”

Future studies will take a closer look at the specific effects stress has on metabolic syndrome, and whether stress management can reduce inflammation.

The new report was published recently in the journal Brain, Behavior, & Immunity – Health.

More information

The American Heart Association has more about metabolic syndrome.

SOURCE: Ohio State University, news release, Jan. 12, 2024

The American Institue of Stress

By: Dennis Thompson Dennis Thompson

Photo by Brett Sayles

]]> An answer to the ongoing mental health crisis in the workplace: Music therapy https://www.stress.org/news/an-answer-to-the-ongoing-mental-health-crisis-in-the-workplace-music-therapy-2/ Wed, 20 Dec 2023 14:04:10 +0000 https://www.stress.org/?p=82153

The American work culture is notorious for its long hours, fast pace, and a “work at all costs” mentality. The demands placed on employees often lead to burnout, anxiety, and depression.

Statistics reveal a stark reality: the American Institute of Stress estimates that work-related stress accounts for $300 billion in lost productivity, absenteeism, and increased healthcare costs annually. This staggering figure underscores the urgency of addressing the mental health challenges faced by the American workforce.

The silent struggle: Mental health issues
Mental health issues have been a silent but steadily growing concern among American workers. The constant pressure to perform, meet targets, and excel in a competitive environment takes a toll. Many employees silently battle anxiety and depression, fearing stigma or career consequences if they seek help. The isolation and loneliness that can accompany a demanding work schedule further exacerbate these mental health challenges. Employees often find themselves trapped in a cycle of stress, anxiety, and reduced productivity, which can impact not only their job performance but their overall quality of life. And even worse, if they do seek help, traditional methods of support and resources often feel inaccessible and inadequate — and the data shows. Depressive episodes are up 90% in the last decade, 83% of workers report work-related stress and only 24% of workers feel their employers care about their well-being. 

The helpful harmonies of music
Given the demands and stress of the modern workplace, executives and employees alike are constantly seeking ways to improve their mental well-being, productivity and focus. Historically, many have turned to caffeine, exercise, therapy or meditation to help give them a mental boost in their day, though oftentimes these options aren’t as effective, accessible or as culturally relevant as a tool that doesn’t often get the recognition it deserves: music.

Research has shown that listening to music while working can improve cognitive performance, enhance mood, and boost creativity. There is also good evidence to support that music can improve executive function, particularly when it comes to performance on cognitive tasks that involve sustained attention, response inhibition, repetition and flow. All of course very critical when we want to execute tasks efficiently and operate at our best in the workplace.

So, how exactly does music help improve mood and executive function? And what are some best practices for incorporating music into your work routine? Let’s dive in.

Look at the science
It’s important to understand the science behind music and the brain. Studies have shown that listening to music can improve negative moods and reduce stress, factors which can significantly decrease executive function and cognitive performance. Conversely, when we’re in a relaxed, positive state, our brains are primed for productivity: we’re better at attending to and focusing on the work at hand and we get more done. Music stands out in this context because it is one of the easiest and most accessible ways to boost mood and decrease stress, particularly while on the job. And it turns out that many employees are already taking advantage of music’s many benefits during their workday, as Nielsen reports that 75% of workers listen to music at work at least once a week.

But there is a tricky part: picking the right music to soundtrack your success. Not all music is created equal, and there are a lot of nuances to consider, so listen up.

Tip 1: Don’t choose based on genre
People often make the mistake of choosing genre as a starting point, believing one specific genre to be more helpful than another. Given there is a lot of structural variance within a genre, it’s better to get more specific than that. As an initial guidepost, you can start with instrumental music to enhance cognitive performance. This is because instrumental music is less distracting than music with lyrics, which can interfere with verbal processing and memory.

Tip 2: Calibrate the tempo and volume
Next consider tempo and volume. Up-tempo music can be arousing, which is good, but it’s important to not go too high with the tempo, otherwise you might start a dance party instead of getting down to business. Same with volume — if you go too high the brain will start focusing on the music rather than the task at hand.

Tip 3: Get familiar with music texture 
Consider texture in the music. This might be a new term for you. Music that is dense in texture will likely be too attention-grabbing to aid in work focus, and music that is too light in texture may not be stimulating enough. Experiment and see what the right balance is for you. This is one factor that tends to be pretty personal for each of us.

Tip 4: Match the music to your mood 
Music is not one-size-fits-all, and selecting the right music for focus can vary greatly depending on your emotional state, the task you are doing and your environment. A rule of thumb you can leverage from music therapy is called the iso principle, a technique by which music is matched to the mood of a person, then gradually altered to affect the desired mood state. For example, if you’re feeling tired, you might first want to select down-tempo music to match your low energy profile, helping you to acknowledge and embrace your current mood. Then gradually select music that can pull you out of fatigue into a more energized state.

Recognize the significance
Unlocking the power of music to boost your brain can be a game-changer in getting your most important work done in your day. This is important to recognize as stress, anxiety, and mental health issues cast a long shadow over productivity and job satisfaction. The cost of this silent suffering is measured in billions of dollars and countless lost opportunities, having a detrimental impact in the workplace.

Music is such a crucial part of our daily lives but isn’t often enough looked at as a solution to major issues such as stress and productivity. Yet its benefits are well-researched and clear.

By incorporating music into the work routine, employers can help reduce stress and improve cognitive performance, leading to increased productivity and job satisfaction, and ultimately a reduction in costs. And for all you workers ready to boost your productivity, with some trial and error, you may discover that music is just the boost you need to level up and ultimately offer some real benefit in your workday.

To learn more, watch this podcast Music Can Help You Escape Stress with Tim Ringgold  by The American Institute of Stress

By Jamie Pabst Founder And CEO , Spiritune
]]> The Science and Need for Friendships https://www.stress.org/news/the-science-and-need-for-friendships/ Fri, 15 Dec 2023 15:35:54 +0000 https://www.stress.org/?p=82062

*This is an article from the Winter 2023-24 issue of Contentment Magazine.

“In the face of life’s challenges, having a close friend to turn to seems to be a buffer or protective factor against some of the negative outcomes we might otherwise see.”  

Catherine Bagwell, PhD 

By Linda Penkala, LMT 

As I look back on my life as a child growing up with three younger brothers and one older sister in Queens, N.Y. as a tomboy, I had some girl friends in the neighborhood, including Girl Scouts and friends at school. But there were always times when simply playing wire ball, football, or stoop ball, was a key social component to my life, and many times with the boys! There were moments when I had a hoot with my girlfriends, but I also appreciated my time with the guys. Never did I imagine that there was a benefit to friendships back then, that could possibly affect my health as it was all pure fun. But now the light shines bright on this Vitamin F, and it becomes evident we have to take it to heart. 

Friendships and Mental Health 

For health and mental wellbeing, the compelling research on the value of friends is deep and worthy of interest and time. According to the American Journal of Psychiatry, those who have close friends are happier with their lives and suffer from less depression.1 There exists a high probability that if people are less connected and not social, due to isolation and a lack of nourishing relationships, they have a higher risk of premature death. The sobering part of these sad statistics is that they may also die from a host of chronic diseases; most importantly cardiovascular disease.2 

Loneliness along with social isolation and the biological stress that ensues has been front and center in many media articles and is backed by in-depth research. It seems loneliness can be harmful to health in regard to white blood cells that play a part in a strong immune system. Steve Cole, MD found that chronic loneliness affects stress by way of the sympathetic (fight or flight) part of the central nervous system. This sets the stage for a higher level of inflammation, thus less immunity in those who are living a lonely life.3 

Bringing people together in social groups in older communities can have positive benefits, by lowering a sense of loneliness and improving mental health. Dr. Julene Johnson, a San Francisco researcher on the effects of aging brought older adults in 12 senior centers together for a study to see the difference in those who joined a 90-minute choir session, and those that did not. The result of those who sang together after taking their psychosocial evaluation, revealed they felt less lonely by developing a newfound social interest in their lives. Consequently, those in the non-choir group did not have any changes in their loneliness, and their life interest actually declined.4 

The bright side and positive component of having close friends is in regard to our own health and wellness. Healthy friends help other friends see the difference between making intentional healthier lifestyle choices in life, or not. This may be in regard to smoking, taking time for exercising and moving more, choosing to take up yoga, beginning to meditate, praying more, finding time to get a massage to reduce stress, or simply learning a new breathing technique to calm down. Witnessing a friend embark on a weight loss mission can impact one’s own dedication to healthier weight options, along with proactive choices.5 It appears that when one is surrounded by a positive life changing decision, it can influence and impact a friend’s life into the future. 

Does Friendship Make Life Meaningful? 

Support systems abound for those that live in advanced economies when asked the question, “what makes life meaningful?” Might we find that friendship made it in the top three answers? Yes, as the Pew Research Center compiled the data from over 19,000 people from these countries: Australia, New Zealand, Sweden, France, Greece, Germany, Canada, Singapore, Italy, Netherlands, Belgium, Japan, UK, US, Spain, South Korea, and Taiwan.6 The first choice of what makes life meaningful was FAMILY in 15 of the 17 countries, with OCCUPATION coming in second for about half of them, while FRIENDSHIP came in a distant third place in meaning for those in Australia, New Zealand, and Sweden. In fourth and fifth place, FRIENDS were only chosen seven times. 

Friendship and the Surgeon General 

Doing a deep dive into why friendships matter with US Surgeon General Dr. Vivek Murthy on his podcast House Calls, friendship expert Dr. Marisa G. Franco illuminates the value of friendship along with current trends.7 She is the author of the book, Platonic: How the Science of Attachment Can Help You Make and Keep Friends, along with being the assistant clinical professor at the University of Maryland, teaching about loneliness and friendship. Dr. Franco is passionate in her stance that strong friendships are the pillar of healthy lives. She states that she is seeing how friendship networks have been shrinking over the last few decades. They both agreed that in their professional lives teaching and traveling, when speaking on loneliness many in their audiences feel lonely. Dr. Franco states that friends help protect cognitive health, and conversations are like food to the brain. 

Dr. Franco has a unique proposition that friendship is more like a responsibility, and an investment in another whose back you have and can be counted on to be emotionally supportive through the years in good times or bad. In the end it comes down to committing to an intentional investment in time and energy to have a meaningful friendship helping each other’s successes and goals. 

She found in her research that men are different when they get married, as they tend to be okay letting go of some friendships, whereas women tend to keep their friendships vital and present in their lives. For men to believe that friendship is organic, and not intentional to connect with other men, may be a false narrative. It is the connection that allows for vulnerability that Dr. Franco says is key for men’s unique view on their outreach to friends.

Friendship Statistics Post-Pandemic  

The depth and breadth of the impact friendship has on the health and longevity of the body, mind and soul, sets a new standard and paradigm for connections. This reciprocal bond of caring and affection is the cornerstone of a balanced life of friends, family, community, along with spirituality. Making intentional time to invest in friendships especially after the pandemic comes with and a deep need to connect once again, despite the stress, loss, grief and hardships the pandemic gave so many.  

In a 2021 survey from the Survey Center of American Life comes research that Americans talk less with their friends, do not turn to them for support personally, and communicate less with those friends. The pandemic as the force for this sea of change resulted in 47% of those surveyed losing touch with friends from May 2020 through May 2021. The group at the highest percentage of loss were young women 18-29 or 59% of participants. In regard to men and women, the latter receive more emotional support from friends than the former.  

Friendship and Connections Help Longevity  

Author of the #1 New York Times best seller, The Blue Zones Kitchen, Dan Buettner has traveled the globe finding the common denominator for longevity in those living robustly beyond 100 years of age. His Blue Zones Power 9: Lifestyle Habits of the World’s Healthiest, Longest-Lived People, includes three components on heart connections. They BELONG, to a faith-based group, LOVED ONES FIRST, putting family first and taking care of them, RIGHT TRIBE, creating moais as Okinawans do, which is a circle of 5 friends committed to each other for life.8 His quote says it all:

“I argue that the most powerful thing you can do to add healthy years is to curate your immediate social network,” said Mr. Buettner, who advises people to focus on three to five real-world friends rather than distant Facebook friends. “In general, you want friends with whom you can have a meaningful conversation,” he said. “You can call them on a bad day, and they will care. Your group of friends are better than any drug or anti-aging supplement and will do more for you than just about anything.” 

Friendships Protect the Heart 

My own personal struggle not seeing my family during the pandemic, including my six grandchildren was without a doubt hard on my heart. Those video chats and seeing them for Christmas in my driveway exchanging gifts doing those crazy self-hugs was enough to break anyone’s heart. There were moments when a simple, long quiet drive to cry was all the medicine I needed, to purify stress and negativity through my tears, to feel better. But it was during those months of social isolation from friends that impacted my happiness quotient, from laughing, to sharing a great meal, or a long walk. The evidence and clinical research that friends are nourishing for the heart is profound! 

According to The National Institute of Mental Health the impact of the two types of stress are the reasons.  Acute or occasional stress or chronic stress that continues long term plays out in a chemical cocktail of hormonal changes. The fight-flight-freeze component of the sympathetic nervous system turns on to handle the situation in the acute phase. The failure happens when that system stays in hyper mode, cascading a flood of cortisol, adrenaline and epinephrine that effects the cardiovascular, immune, reproductive, and respiratory systems along with sleep.9 The bottom line is that acute or chronic psychosocial stress is the driver behind chronic inflammation, which sets the stage for cardiovascular disease progression along with strokes. As the founder of the American Institute of Stress, Dr. Paul Rosch taught us, it is stress and chronic inflammation that is the biggest driver behind cardiovascular disease. 

The healing balm of all the above statistics and research is to lessen stress and find self-regulating tools to engage and activate the parasympathetic nervous system to aid homeostasis in the body. The favorites I teach are Box Breathing, taught in the Navy Seal’s training, to help focus and stay calm in the midst of great challenges.  

Box Breathing: 

Step 1: Breathe in, counting to 4 slowly. Feel the air enter your lungs. 

Step 2: Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds. 

Step 3: Slowly exhale through your mouth for 4 seconds. 

Step 4: Repeat steps 1 to 3 until you feel calm and relaxed. 

 

Another is StimVn (stimulate the vagus nerve) breathing. I coined this type where you inhale into the belly, then lungs, and exhale through the mouth AHHH, or humming out the exhale. Implementing these breathing techniques into daily life, while driving, about to fall sleep, during a massage, or even before a sports competition can enhance the function of the central nervous system. This helps increase the happy hormone oxytocin to buffer the stress response. Oxytocin can also be raised by bonding with friends, laughing and hugging.10 

At the end of the day, it is friends that add to the spice of life and allow the connection of the hearts to enhance longevity, wellness and health. The five F’s say it all: 

FAMILY, FUN, FAITH, FOOD, FRIENDS – intentional choices, with the bookends being family and friends for a robust life. 

References 

  1. Choi, K., et al., The American Journal of Psychiatry, 177(10), 2020. 
  1. Holt-Lunstad, J., et al., PLOS Medicine, 7(7), 2010; Steptoe, A., et al., PNAS, 110 (15), 2013 
  1. https://www.nia.nih.gov/news/social-isolation-loneliness-older-people-pose-health-risks. 
  1. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0245666.  
  1. Wing R. R., Jeffery R. W. Benefits of recruiting participants with friends and increasing social support for weight loss and maintenance. J. Consult. Clin. Psychol. 67 132–138. 10.1037, 1999. 
  1. https://www.pewresearch.org/global/2021/11/18/what-makes-life-meaningful-views-from-17-advanced-economies. 
  1. https://www.hhs.gov/surgeongeneral/priorities/house-calls/dr-marisa-g-franco-part-1/index.html#transcript. 
  1. https://www.bluezones.com/2016/11/power-9. 
  1. https://pubmed.ncbi.nlm.nih.gov/34293932/#full-view-affiliation-2.   
  1. https://www.sciencedirect.com/science/article/abs/pii/S0306453010003148.  

 

ABOUT THE AUTHOR

Optimum Health for Life is Linda Penkala’s wellness company that offers health and wellness presentations, by Zoom or in person, and therapeutic massage incorporating aromatherapy, light therapy, and Thai massage. Her passion and heart for holistic lifestyle choices can be found through published articles on her website, www.lindpenkala.com, and in Linda’s book The Pause to Relax Ladies for Robust Heart Health. Blending her first career as a jockey with her current one as an LMT for 36 years reveals powerful analogies regarding speed, stress, and the effects of not paying attention to proactive lifestyle choices for heart health.

Contentment Magazine

The dictionary defines “content” as being in a state of peaceful happiness.  The AIS magazine is called Contentment because we want all of our guests and members to find contentment in their lives by learning about stress management and finding what works best for each them.  Stress is unavoidable, and comes in many shapes and sizes that makes being in a state of peaceful happiness seem like a very lofty goal.  But happiness is easy to find once you are able to find ways to manage your stress and keep a healthy perspective when going though difficult times in life.  You will always have stress, but stress does not always have you!

Subscribe to our FREE magazines and begin your journey to a happier, healthier and longer life!

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