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Strategies to Reduce Caregiver Stress
THE EFFECTS OF CHRONIC STRESS
Last month, we discussed how chronic stress can be dangerous to the life and
health of caregivers. But it isn't just just caregivers who experience chronic stress.
The following information and advice can apply to anyone who experiences
constant stress over many years. Last month's article can be found at
http://www.longtermcarelink.net/ncpc/article-2007-12-11.htm.
Over the years, scientists have devised a simple blood test to measure stress.
They measure the level of IL-6 (Interleuken 6), one of the immune system proteins
produced by the stress response. If a person is experiencing stress, his IL-6 levels
are high. This doesn't mean, however, that high levels of IL-6 can't occur in the
absence of stress. A heavy workout can cause muscles to produce IL-6, but
eventually levels return to normal after exercise ceases.
It is thought the IL-6 directs the immune system to repair damaged, overtaxed
muscle fibers.
Fat cells also produce IL-6, so obese people sustain high levels in their blood.
And chronic depression results in long-standing high levels of IL-6.
Sustained high levels of IL-6 can be dangerous, especially in adults age 50 and
older, who seem to lack the ability to clear the stress response chemicals as
quickly as younger people. For older adults, a constant initiation of the stress
response --so-called chronic stress-- impairs the immune system and results in
early aging, development of debilitating disease and early death. In this altered
state, the body maintains high,
potentially harmful levels of IL-6.
Prolonged high levels of IL-6 and the accompanying hormones and immune proteins
have been linked to: cardiovascular disease, type II diabetes, frequent viral
infections, intestinal, stomach and colon disorders, osteoporosis, periodontal
disease, various cancers and auto immune disorders such as lupus, rheumatoid
arthritis and multiple sclerosis. Alzheimer's, dementia, nerve damage and mental
problems are also linked to high IL-6. Wounds heal slower, vaccinations are less
likely to take and recovery from infectious disease is impaired. People who have
depression also have high levels of IL-6.
Depression in caregivers is about
8 times higher than the non-caregiving population.
LIFESTYLE CHANGES TO REDUCE STRESS.
Exercise
Exercise is a powerful and effective way to fight stress. It is recommended you do
about
30 minutes of moderate exercise at least 3 days a week.
Here are a few reasons why exercise works.
Distraction--Exercise provides time away from the stresses of the day.
Endorphins--Endorphins are opiate-like chemicals that the body produces
naturally during periods of stress or physical exertion to relieve pain. Some
evidence suggests that they may be involved in the regulation of mood.
Neurotransmitters--During exercise, the body releases higher levels of
dopamine. These hormones improve the thought process by
facilitating transfer of information between neurons.
Self-esteem--Exercise can be a gratifying and fulfilling activity for people. The
act of doing something good for self can promote self-esteem.
Reduces IL-6--Although muscles temporarily produce IL-6 during heavy workouts,
exercise tends to lower levels between workouts.
Do a better job of managing time
In our modern world, one of the most prevalent threats to our well-being is the
improper use of time. Not meeting deadlines may cost us a promotion or our
career. Failure to make appointments or to meet obligations threatens our
self-image or social standing. These and many more time-related threats cause
stress. Finding help with managing your time would probably go a long way to
relieving your stress.
Develop a support group and maintain social
contacts
Participating in a support group can help manage stress. Sharing coping strategies
in a group setting lets you help others while helping yourself. It may also help you
to realize that some problems have no solutions and that accepting the situation is
reality. Social support has a huge impact on reducing stress. Many studies show
that social support decreases the stress response hormones in our bodies. In his
book, Love and Survival (Harper Perennial, 1998) Dr. Dean Ornish notes that
people who have close relationships and a strong sense of connection and
community enjoy better health and live longer than those who live in isolation or
alienation. People who suffer alone, suffer a lot.
Get adequate sleep
The catch-22 with sleep is that if you are over-stressed, you are likely to
experience a disturbed sleeping pattern, and if you are experiencing a disturbed
sleeping pattern, you are likely to become over-stressed! Research also shows
that abnormal sleep increases levels of IL-6 while normal sleep decreases IL-6.
Sleep isn't a luxury; it's a necessity. Sleep restores the body and mind and helps us
maintain our mental and physical health. Studies have shown that people who get
seven to eight hours of sleep each night enjoy better health and live longer than
people who get less sleep. According to the National Institutes of Health, each year
approximately 60 million Americans experience frequent insomnia, the inability to
get adequate sleep.
To ensure that you get enough sleep, try some of the following
suggestions:
Develop a sleep schedule and stick to it. Try to go to bed at the same time each
night. Wake up at the same time, too. Avoid sleeping in on weekends; sleeping in
will reset your body clock, making it harder to wake up on time on Monday.
Get 30 or more minutes of physical activity each day.
Avoid working out during the three hours before bedtime.
Working out close to bedtime will energize you and may interfere with your sleep.
Avoid caffeine, nicotine, and alcohol. These substances rob you of quality
sleep. Switch to decaf or herbal tea. Quit smoking. An alcoholic beverage (a "night
cap") before bed may make you drowsy but it actually deprives you of deep,
restorative sleep.
Engage in relaxing activities before bed. Think of it as "wind down" time.
Read a book. Soak in a hot tub. Avoid doing physically or mentally stimulating
activities such as vigorous housecleaning or intense office work close to bedtime.
Leave your troubles outside the bedroom door. Make your bedroom a
worry-free zone. If you start to ruminate about problems when you are in bed, try
relaxation techniques such as deep breathing or visualization
(visualize that you are in a warm, breezy, tropical place, with the sun streaming
down on you,
nothing but sand, surf, and coconut trees for miles...).
Create a cozy sleep environment: wear comfortable pajamas, make the
temperature of the room comfortable for you, darken the room, use soft,
comfortable bedding that enhances your sleep experience. If your bed is too hard
or lumpy or soft, invest in a new one. If noise is an issue, try to get at the root of
the problem: ask your snoring partner to seek evaluation and treatment, ask your
neighbors to be quieter, etc.
Pursue diversions, hobbies and relaxing activities
Another simple way to reduce stress is to distract yourself -- go to a movie, play a
sport, immerse yourself in a hobby, listen to some favorite music or take a walk. It
cannot be emphasized enough how important it is as a caregiver you spend some
quality time alone every week, doing exactly what it is you like to do.
Try taking anti-depressants and anti-anxiety medications
Dr. Kiecolt-Glaser points out that anti-depressants lower IL-6 levels in chronically
depressed patients, so they might be useful. She also said there have been
suggestions that cholesterol-lowering statins might reduce IL-6, because they seem
to reduce inflammation.
REDUCE STRESS THROUGH PROPER NUTRITION
Being overweight (eating too much)
Many people react to stress by eating. Eating too much for a long period causes
obesity. This causes your heart and lungs to work harder, overloads your organs
and reduces stamina. Studies show that fat cells excrete IL-6 and that overweight
people have high levels of IL-6 in their blood. This in turn leads to the
IL-6-associated illnesses such as heart disease, immune disorders and diabetes.
Not eating properly
Some people react to stress and stress-induced depression by not eating or eating
poorly. If you eat a good, well-balanced diet, your body will be receiving all the
nutrients it requires to function properly. On the other hand, if you are eating an
unbalanced diet or not eating enough you may be stressing your body and
contributing to stress-related complications by depriving yourself of essential
nutrients.
Coffee, tea, caffeine soft drinks and chocolate
Caffeine is a stimulant. One of the reasons you probably use it is to raise your level
of activity. This chemical actually enhances the stress response and thus increases
your existing stress. Small quantities probably do little harm but large quantities
over a long period produce excessive stress and lead to many of the physical
ailments attributed to chronic stress. Too much caffeine can be dangerous. If you
are drinking many cups of caffeine products a day, then you may find you can
reduce a lot of stress and save your health by switching to caffeine-free products
for a portion of your daily intake.
Alcohol
Some people react to stress by imbibing in alcohol. In small amounts, spirits may
help you relax. In larger amounts alcohol may increase stress as it disrupts sleep.
Over the long-term, alcohol will damage your body. Alcohol is also a depressant. If
you're prone to depression, alcohol will only make it worse. Studies show that
depressed people have eight times the level of IL-6 as compared to the general
population. As we have seen, high, prolonged levels of IL-6 are a marker for
debilitating illness and early death.
Tobacco
In the short-term tobacco use seems to relax people but the toxic effects of
nicotine raise the heart rate and enhance the stress response. If you smoke, try
taking your pulse before and after a cigarette, and notice the difference. After the
initial period of giving up smoking, most ex-smokers report feeling much more calm.
Sugar and refined flour
Sugar can be a stimulant for people experiencing stress and stress-induced
depression. Sugar-rich foods (the starch in refined flour is also a form of sugar) can
raise your energy level in the short-term. The problem is your body copes with high
levels of sugar by secreting large amounts of insulin, which in turn, quickly reduces
the excess amount of sugar in your blood stream often causing blood sugar levels
to swing too low.
These up and down spikes in blood sugar can cause agitation, mood swings,
irritability and fatigue, which in turn can contribute to the creation of additional
stress. The ups and downs of sugar spikes also contribute to depression. And of
course, excess sugar is readily converted to body fat thus causing obesity.
Consuming sugar in the form of complex carbohydrates--whole grains, fruits,
vegetables and tubers--forces the digestive tract to release blood sugar more
slowly and keeps insulin and blood sugar levels more normal. Avoid fruit drinks,
sugar drinks, candy, pastas, white bread and pastries.
Nutritional supplements
There are thousands of supplement suppliers and scores of books that claim
success with managing stress by using herbs, herbal extracts or synthesized
biochemicals. These compounds often come with the claim of enhancing mood or
strengthening the immune system. Since there are so many different competing
claims, you must decide for yourself which supplements help and which don't.
CONTROLLING STRESS WITH MIND AND BODY
CALMING TECHNIQUES.
Music therapy
Listening to music does wonders to alleviate stress. Choosing what will work for
any individual is difficult; most people will choose something they 'like' instead of
what might be beneficial. In doing extensive research on what any given piece of
music produces as a physiological response, many unexpected things were found.
Many of the so-called Meditation and Relaxation recordings actually produce
adverse EEG patterns in the brain--just as bad as Hard Rock and Heavy Metal.
The most profound finding: Any music performed live and even at moderately loud
volumes even if it is somewhat discordant has a very a beneficial response.
Laughter therapy
Numerous studies show that laughter has the uncanny ability to wipe out stress.
Here are some suggestions for caregivers:
Look up jokes on the internet.
Try to see the humor in being a caregiver.
Write on a card "Have you laughed with your care-receiver today?" and place it in a
conspicuous place in the bathroom or kitchen.
Read funny books or jokes, listen to funny tapes or watch humorous movies or
videos that make you laugh.
Share something humorous with your care-receiver, a friend, or relative.
Attend social groups where there is a lot of comeraderie, joy and fun.
Be aware of how often you smile; it takes fewer muscles to smile than to frown.
If you find that you are feeling hopeless, and humor or laughter is not affording you
the up-lift you want. contact a counselor.
And remember, laughter is the best medicine. Try it, you'll like it!
Laughter clubs
There is no medicine like laughter therapy. After 15 minutes of laughter, in the
morning, at a local club, stress is relieved and you will continue to be able to handle
new pressure throughout the day. Laughter has benefited many people who were
on heavy tranquilizers and sleeping pills. Now they are getting better sleep and their
depression is reduced. Under the Laughter Club concept, people laugh in a group
without the help of any jokes. To make it more spontaneous and keep the sessions
interesting and avoid boredom, laughter techniques need to be stimulating. That's
the job of the club Certified Laughter Leader. These clubs are popular in India and
England and are quickly catching on in the U.S. Just for laughs, you may want to
start a local chapter.
Meditation
If you have ten free minutes a day, you can reduce stress, improve insomnia,
lessen anxiety and depression, and decrease your chances of developing
cardiovascular disease. Sound too good to be true? In fact, the meditative
technique known as the "relaxation response" was described a quarter century ago
by Harvard physician Herbert Benson, M.D. and has been scientifically proven not
only to reduce stress and anxiety but also to improve symptoms of cancer, AIDS,
and other conditions.
Just what is the relaxation response? Simply put, it is the opposite of the
"adrenaline rush" we associate with stress and anxiety. Physiologically, our bodies
respond to perceived threatening situations with an increased release of the
hormones epinephrine and norepinephrine, leading to increased heart rate,
increased blood pressure, accelerated breathing rate and increased blood flow to
the muscles. Because these reactions prepare our bodies to flee the situation or to
fight, this reaction has been termed the "fight-or-flight" response. The relaxation
response described by Dr. Benson and his colleagues is a state in which our
bodies undergo an opposite reaction - leading to decreased breathing rate, heart
rate, blood pressure, and metabolism.
Almost anyone can learn to elicit the relaxation response, and no special equipment
is necessary. The relaxation response technique consists of the repetition of a
word, sound, phrase, etc. while sitting quietly with eyes closed. Intruding thoughts
are dismissed by passively returning to the repetition. This should be practiced for
10-20 minutes a day in a quiet environment, free of distractions. A seated position
is recommended to avoid falling asleep, and you may open your eyes to check the
time but do not set an alarm. Don't feel discouraged in the beginning if it is difficult
to banish intruding thoughts or worries; this technique requires practice. With
consistency and time the relaxation response will occur effortlessly and smoothly.
For maximum benefits you should schedule time to practice the relaxation response
into your daily routine. Many people find it helpful to practice this technique at
approximately the same time each day; for example, upon returning home after a
busy work day it may ease your transition to a relaxed and enjoyable evening.
Another technique is practicing what the Buddhists call 'mindfulness'. At various
times of the day try to focus on your breathing. Notice how the air feels cool when
you inhale, and then feels warm when you exhale.
You can do this while you are doing the washing up, making the beds, waiting at a
red light, or even standing in a post office queue, etc. The instant benefit from this
is that it brings you immediately to the present moment. It is also very effective if
done during or before an important meeting, an exam, or even while sitting in the
dentist's chair. As you breathe out, you will start to feel your body relax, and your
mind will become more focused. So each time you feel yourself getting stressed or
find that you have unexpected time on your hands, you can do a quick 60 second
meditation.
Tai Chi
Tai Chi Ch'aun is a centuries old Chinese system of physical exercise based on the
principles of effortless breathing. It can be practiced by an individual, alone, and in
a limited space. It requires no equipment, except a loose-fitting garment that
permits continuous rhythmic body movements. It can be learned by anyone
regardless of age, sex, or athletic ability. Tai Chi emphasizes relaxation, receptivity
and inner calm rather than strength. The flowing stretching movements make the
body limber, tone up muscles, and help release muscle tension. This is
accomplished by practicing movements slowly and evenly in circular patterns. Many
people also report it is an excellent and effortless way to lose weight. Videotapes
or DVDs are available for practicing this technique.
Yoga
Yoga is a wonderful way to release stress. Meditation, breathing exercises and
sustained poses help you focus on relaxing your mind and body. Once having
learned the techniques in a class, it can be done at home. Yoga also helps you
develop greater control over your thoughts and worries.
Acupuncture
Acupuncture can treat a wide spectrum of ailments since it approaches injury and
disease by looking at the underlying cause as well as the symptoms. Since
acupuncture treats the root of the problem, it is favored over traditional therapy
because with acupuncture symptoms rarely return. Although acupuncture is
renowned for its effectiveness in the treatment of pain, such as back pain, frozen
shoulders and migraines it is also effective for many other problems such as stress
and anxiety
Massage therapy
Massage therapy works to improve an individual's health and well-being through the
hands-on manipulation of muscles and other soft tissues of the body. Massage
therapy is designed to stretch and loosen muscles, improve blood flow and the
movement of lymph throughout the body. It facilitates the removal of metabolic
wastes resulting from exercise or inactivity, and increases the flow of oxygen and
nutrients to cells and tissue. In addition, massage stimulates the release of
endorphins -- the body's natural feel-good chemicals-- into the brain and nervous
system. It provides a relaxed state of alertness, reduces mental stress and
enhances capacity for calm thinking and creativity. Massage also satisfies the need
for caring and nurturing touch, creates a feeling of well-being and reduces anxiety
levels.
Aromatherapy
Aromatherapy is the art and science of using essential oils, extracted from plants,
for therapeutic benefit including stress management. It's efficacy is backed up by
solid scientific research. Because aromatherapy can be done as a self-help
technique, its use can be very beneficial as a stress reducer while you work. Most
of the workplace applications are available in hand lotions for easy use in the office.
Bergamot and lavender work well for stress and anxiety reduction. Pendants are
also an excellent way to utilize aromatherapy oils in public. Nebulizers and misters
are used at home. There are hundreds of unique oils and scents and each has its
own medicinal or theurapeutic value. Here are some common oils: Anise, Sweet
Basil, Bergamot, Cedarwood, Atlas, Blue Chamomile, Cinnamon, Clary Sage,
Clove, Cypress, Eucalyptus, Sweet Fennel, Geranium, Grapefruit, Juniperberry,
Lavender, Lemon, Sweet Marjoram, Nutmeg, Sweet Orange, Palmerosa,
Patchouli, Black Pepper, Peppermint, Pine Needle, Rosemary, Sandalwood, Tea
Tree, Vetiver, Yarrow, Helichrysum, Neroli, Grapeseed oil and Ylang Ylang.
Pet therapy
There is a saying that "dog is man's best friend." This is certainly true when it
comes to dealing with your body's stress response. Many people feel more relaxed
when companion animals are present. Several studies have shown that pets are
good for us in numerous ways. For example, petting an animal is known to lower
your heart rate, lower your blood pressure and brighten your mood. Another study
found that simply watching fish in an aquarium made patients waiting to undergo
medical procedures less anxious. In fact,"pet therapy" is frequently used in
hospitals and nursing homes to increase socialization and to reduce depression,
loneliness, anger, and stress
Secondly, having tender physical contact with your pet is also good for you. Having
an animal to hold, cuddle and caress has positive effects on people. Especially
those who might have limited means to give or receive physical expressions of
affection. Most of us have felt a warm fuzzy feeling inside just by getting your face
licked by a puppy. After a hard day at work, this kind of attention can really help
you to calm down and relax.
Next, simply talking to your pet can be very therapeutic. People often talk to their
pets to share their thoughts, feelings, troubles and worries. Although your pet won't
give you any solutions for your problems, the very act of talking about your
concerns with a good listener may help you find your own solutions. And you must
admit pets are great listeners.
Finally, if you have a dog for a pet, you get to go for a walk at least 3 or four times
a day. This affords you the perfect excuse to take time to yourself away from your
stressors. These walks give you time to breathe fresh air, join with nature, collect
your thoughts, make plans for the day, or just daydream. Also, watching your pet
frolic and play can't help but bring a smile to your face and help to dry up your sea
of troubles. Furthermore, the light exercise you get from walking your pet helps you
to deal with the physical stress reactions you have acquired in the course of your
day. Specifically, walking with your dog helps you to burn up the pent up energy
your stressors have caused.
Relaxing personal retreats
Take a relaxing, scented bath with candles. Every woman knows this is a sure-fire
way to relax, but how many of you take time to do it? For the guys, stay thirty
minutes in a hot shower, soak in a hot tub or go to the local sauna. Take a
weekend break to a spa, even the guys. Get a facial; it's great guys. Take a
weekend trip with your partner or with friends. There are tons of activities you can
do to remove yourself from the daily grind, have fun and just relax.
Gardening
Gardening has an important impact on the health of individuals through direct
interaction with plants and the natural environment. Horticulture promotes individual
health through exercise, stress reduction, social interaction and mental stimulation.
Gardening is recommended by such groups as the American Heart Association as
a technique to improve general physical health and thus prevent many diseases. In
addition, urban agriculture can plan a role in improved health through access to
high quality fresh produce either locally produced or self-produced.
The National Care Planning Council is a nationwide alliance of eldercare experts,
advisers and providers who promote and support long term care planning. For
more information go to our website at www.LongTermCarelink.net. Or call
801-298-8676
"Planning for Eldercare" January 10, 2008
| Return to Article Page | Guide to Long Term Care Planning | Eldercare Planning Books|
THE EFFECTS OF CHRONIC STRESS
Last month, we discussed how chronic stress can be dangerous to the life and
health of caregivers. But it isn't just just caregivers who experience chronic stress.
The following information and advice can apply to anyone who experiences
constant stress over many years. Last month's article can be found at
http://www.longtermcarelink.net/ncpc/article-2007-12-11.htm.
Over the years, scientists have devised a simple blood test to measure stress.
They measure the level of IL-6 (Interleuken 6), one of the immune system proteins
produced by the stress response. If a person is experiencing stress, his IL-6 levels
are high. This doesn't mean, however, that high levels of IL-6 can't occur in the
absence of stress. A heavy workout can cause muscles to produce IL-6, but
eventually levels return to normal after exercise ceases.
It is thought the IL-6 directs the immune system to repair damaged, overtaxed
muscle fibers.
Fat cells also produce IL-6, so obese people sustain high levels in their blood.
And chronic depression results in long-standing high levels of IL-6.
Sustained high levels of IL-6 can be dangerous, especially in adults age 50 and
older, who seem to lack the ability to clear the stress response chemicals as
quickly as younger people. For older adults, a constant initiation of the stress
response --so-called chronic stress-- impairs the immune system and results in
early aging, development of debilitating disease and early death. In this altered
state, the body maintains high,
potentially harmful levels of IL-6.
Prolonged high levels of IL-6 and the accompanying hormones and immune proteins
have been linked to: cardiovascular disease, type II diabetes, frequent viral
infections, intestinal, stomach and colon disorders, osteoporosis, periodontal
disease, various cancers and auto immune disorders such as lupus, rheumatoid
arthritis and multiple sclerosis. Alzheimer's, dementia, nerve damage and mental
problems are also linked to high IL-6. Wounds heal slower, vaccinations are less
likely to take and recovery from infectious disease is impaired. People who have
depression also have high levels of IL-6.
Depression in caregivers is about
8 times higher than the non-caregiving population.
LIFESTYLE CHANGES TO REDUCE STRESS.
Exercise
Exercise is a powerful and effective way to fight stress. It is recommended you do
about
30 minutes of moderate exercise at least 3 days a week.
Here are a few reasons why exercise works.
Distraction--Exercise provides time away from the stresses of the day.
Endorphins--Endorphins are opiate-like chemicals that the body produces
naturally during periods of stress or physical exertion to relieve pain. Some
evidence suggests that they may be involved in the regulation of mood.
Neurotransmitters--During exercise, the body releases higher levels of
dopamine. These hormones improve the thought process by
facilitating transfer of information between neurons.
Self-esteem--Exercise can be a gratifying and fulfilling activity for people. The
act of doing something good for self can promote self-esteem.
Reduces IL-6--Although muscles temporarily produce IL-6 during heavy workouts,
exercise tends to lower levels between workouts.
Do a better job of managing time
In our modern world, one of the most prevalent threats to our well-being is the
improper use of time. Not meeting deadlines may cost us a promotion or our
career. Failure to make appointments or to meet obligations threatens our
self-image or social standing. These and many more time-related threats cause
stress. Finding help with managing your time would probably go a long way to
relieving your stress.
Develop a support group and maintain social
contacts
Participating in a support group can help manage stress. Sharing coping strategies
in a group setting lets you help others while helping yourself. It may also help you
to realize that some problems have no solutions and that accepting the situation is
reality. Social support has a huge impact on reducing stress. Many studies show
that social support decreases the stress response hormones in our bodies. In his
book, Love and Survival (Harper Perennial, 1998) Dr. Dean Ornish notes that
people who have close relationships and a strong sense of connection and
community enjoy better health and live longer than those who live in isolation or
alienation. People who suffer alone, suffer a lot.
Get adequate sleep
The catch-22 with sleep is that if you are over-stressed, you are likely to
experience a disturbed sleeping pattern, and if you are experiencing a disturbed
sleeping pattern, you are likely to become over-stressed! Research also shows
that abnormal sleep increases levels of IL-6 while normal sleep decreases IL-6.
Sleep isn't a luxury; it's a necessity. Sleep restores the body and mind and helps us
maintain our mental and physical health. Studies have shown that people who get
seven to eight hours of sleep each night enjoy better health and live longer than
people who get less sleep. According to the National Institutes of Health, each year
approximately 60 million Americans experience frequent insomnia, the inability to
get adequate sleep.
To ensure that you get enough sleep, try some of the following
suggestions:
Develop a sleep schedule and stick to it. Try to go to bed at the same time each
night. Wake up at the same time, too. Avoid sleeping in on weekends; sleeping in
will reset your body clock, making it harder to wake up on time on Monday.
Get 30 or more minutes of physical activity each day.
Avoid working out during the three hours before bedtime.
Working out close to bedtime will energize you and may interfere with your sleep.
Avoid caffeine, nicotine, and alcohol. These substances rob you of quality
sleep. Switch to decaf or herbal tea. Quit smoking. An alcoholic beverage (a "night
cap") before bed may make you drowsy but it actually deprives you of deep,
restorative sleep.
Engage in relaxing activities before bed. Think of it as "wind down" time.
Read a book. Soak in a hot tub. Avoid doing physically or mentally stimulating
activities such as vigorous housecleaning or intense office work close to bedtime.
Leave your troubles outside the bedroom door. Make your bedroom a
worry-free zone. If you start to ruminate about problems when you are in bed, try
relaxation techniques such as deep breathing or visualization
(visualize that you are in a warm, breezy, tropical place, with the sun streaming
down on you,
nothing but sand, surf, and coconut trees for miles...).
Create a cozy sleep environment: wear comfortable pajamas, make the
temperature of the room comfortable for you, darken the room, use soft,
comfortable bedding that enhances your sleep experience. If your bed is too hard
or lumpy or soft, invest in a new one. If noise is an issue, try to get at the root of
the problem: ask your snoring partner to seek evaluation and treatment, ask your
neighbors to be quieter, etc.
Pursue diversions, hobbies and relaxing activities
Another simple way to reduce stress is to distract yourself -- go to a movie, play a
sport, immerse yourself in a hobby, listen to some favorite music or take a walk. It
cannot be emphasized enough how important it is as a caregiver you spend some
quality time alone every week, doing exactly what it is you like to do.
Try taking anti-depressants and anti-anxiety medications
Dr. Kiecolt-Glaser points out that anti-depressants lower IL-6 levels in chronically
depressed patients, so they might be useful. She also said there have been
suggestions that cholesterol-lowering statins might reduce IL-6, because they seem
to reduce inflammation.
REDUCE STRESS THROUGH PROPER NUTRITION
Being overweight (eating too much)
Many people react to stress by eating. Eating too much for a long period causes
obesity. This causes your heart and lungs to work harder, overloads your organs
and reduces stamina. Studies show that fat cells excrete IL-6 and that overweight
people have high levels of IL-6 in their blood. This in turn leads to the
IL-6-associated illnesses such as heart disease, immune disorders and diabetes.
Not eating properly
Some people react to stress and stress-induced depression by not eating or eating
poorly. If you eat a good, well-balanced diet, your body will be receiving all the
nutrients it requires to function properly. On the other hand, if you are eating an
unbalanced diet or not eating enough you may be stressing your body and
contributing to stress-related complications by depriving yourself of essential
nutrients.
Coffee, tea, caffeine soft drinks and chocolate
Caffeine is a stimulant. One of the reasons you probably use it is to raise your level
of activity. This chemical actually enhances the stress response and thus increases
your existing stress. Small quantities probably do little harm but large quantities
over a long period produce excessive stress and lead to many of the physical
ailments attributed to chronic stress. Too much caffeine can be dangerous. If you
are drinking many cups of caffeine products a day, then you may find you can
reduce a lot of stress and save your health by switching to caffeine-free products
for a portion of your daily intake.
Alcohol
Some people react to stress by imbibing in alcohol. In small amounts, spirits may
help you relax. In larger amounts alcohol may increase stress as it disrupts sleep.
Over the long-term, alcohol will damage your body. Alcohol is also a depressant. If
you're prone to depression, alcohol will only make it worse. Studies show that
depressed people have eight times the level of IL-6 as compared to the general
population. As we have seen, high, prolonged levels of IL-6 are a marker for
debilitating illness and early death.
Tobacco
In the short-term tobacco use seems to relax people but the toxic effects of
nicotine raise the heart rate and enhance the stress response. If you smoke, try
taking your pulse before and after a cigarette, and notice the difference. After the
initial period of giving up smoking, most ex-smokers report feeling much more calm.
Sugar and refined flour
Sugar can be a stimulant for people experiencing stress and stress-induced
depression. Sugar-rich foods (the starch in refined flour is also a form of sugar) can
raise your energy level in the short-term. The problem is your body copes with high
levels of sugar by secreting large amounts of insulin, which in turn, quickly reduces
the excess amount of sugar in your blood stream often causing blood sugar levels
to swing too low.
These up and down spikes in blood sugar can cause agitation, mood swings,
irritability and fatigue, which in turn can contribute to the creation of additional
stress. The ups and downs of sugar spikes also contribute to depression. And of
course, excess sugar is readily converted to body fat thus causing obesity.
Consuming sugar in the form of complex carbohydrates--whole grains, fruits,
vegetables and tubers--forces the digestive tract to release blood sugar more
slowly and keeps insulin and blood sugar levels more normal. Avoid fruit drinks,
sugar drinks, candy, pastas, white bread and pastries.
Nutritional supplements
There are thousands of supplement suppliers and scores of books that claim
success with managing stress by using herbs, herbal extracts or synthesized
biochemicals. These compounds often come with the claim of enhancing mood or
strengthening the immune system. Since there are so many different competing
claims, you must decide for yourself which supplements help and which don't.
CONTROLLING STRESS WITH MIND AND BODY
CALMING TECHNIQUES.
Music therapy
Listening to music does wonders to alleviate stress. Choosing what will work for
any individual is difficult; most people will choose something they 'like' instead of
what might be beneficial. In doing extensive research on what any given piece of
music produces as a physiological response, many unexpected things were found.
Many of the so-called Meditation and Relaxation recordings actually produce
adverse EEG patterns in the brain--just as bad as Hard Rock and Heavy Metal.
The most profound finding: Any music performed live and even at moderately loud
volumes even if it is somewhat discordant has a very a beneficial response.
Laughter therapy
Numerous studies show that laughter has the uncanny ability to wipe out stress.
Here are some suggestions for caregivers:
Look up jokes on the internet.
Try to see the humor in being a caregiver.
Write on a card "Have you laughed with your care-receiver today?" and place it in a
conspicuous place in the bathroom or kitchen.
Read funny books or jokes, listen to funny tapes or watch humorous movies or
videos that make you laugh.
Share something humorous with your care-receiver, a friend, or relative.
Attend social groups where there is a lot of comeraderie, joy and fun.
Be aware of how often you smile; it takes fewer muscles to smile than to frown.
If you find that you are feeling hopeless, and humor or laughter is not affording you
the up-lift you want. contact a counselor.
And remember, laughter is the best medicine. Try it, you'll like it!
Laughter clubs
There is no medicine like laughter therapy. After 15 minutes of laughter, in the
morning, at a local club, stress is relieved and you will continue to be able to handle
new pressure throughout the day. Laughter has benefited many people who were
on heavy tranquilizers and sleeping pills. Now they are getting better sleep and their
depression is reduced. Under the Laughter Club concept, people laugh in a group
without the help of any jokes. To make it more spontaneous and keep the sessions
interesting and avoid boredom, laughter techniques need to be stimulating. That's
the job of the club Certified Laughter Leader. These clubs are popular in India and
England and are quickly catching on in the U.S. Just for laughs, you may want to
start a local chapter.
Meditation
If you have ten free minutes a day, you can reduce stress, improve insomnia,
lessen anxiety and depression, and decrease your chances of developing
cardiovascular disease. Sound too good to be true? In fact, the meditative
technique known as the "relaxation response" was described a quarter century ago
by Harvard physician Herbert Benson, M.D. and has been scientifically proven not
only to reduce stress and anxiety but also to improve symptoms of cancer, AIDS,
and other conditions.
Just what is the relaxation response? Simply put, it is the opposite of the
"adrenaline rush" we associate with stress and anxiety. Physiologically, our bodies
respond to perceived threatening situations with an increased release of the
hormones epinephrine and norepinephrine, leading to increased heart rate,
increased blood pressure, accelerated breathing rate and increased blood flow to
the muscles. Because these reactions prepare our bodies to flee the situation or to
fight, this reaction has been termed the "fight-or-flight" response. The relaxation
response described by Dr. Benson and his colleagues is a state in which our
bodies undergo an opposite reaction - leading to decreased breathing rate, heart
rate, blood pressure, and metabolism.
Almost anyone can learn to elicit the relaxation response, and no special equipment
is necessary. The relaxation response technique consists of the repetition of a
word, sound, phrase, etc. while sitting quietly with eyes closed. Intruding thoughts
are dismissed by passively returning to the repetition. This should be practiced for
10-20 minutes a day in a quiet environment, free of distractions. A seated position
is recommended to avoid falling asleep, and you may open your eyes to check the
time but do not set an alarm. Don't feel discouraged in the beginning if it is difficult
to banish intruding thoughts or worries; this technique requires practice. With
consistency and time the relaxation response will occur effortlessly and smoothly.
For maximum benefits you should schedule time to practice the relaxation response
into your daily routine. Many people find it helpful to practice this technique at
approximately the same time each day; for example, upon returning home after a
busy work day it may ease your transition to a relaxed and enjoyable evening.
Another technique is practicing what the Buddhists call 'mindfulness'. At various
times of the day try to focus on your breathing. Notice how the air feels cool when
you inhale, and then feels warm when you exhale.
You can do this while you are doing the washing up, making the beds, waiting at a
red light, or even standing in a post office queue, etc. The instant benefit from this
is that it brings you immediately to the present moment. It is also very effective if
done during or before an important meeting, an exam, or even while sitting in the
dentist's chair. As you breathe out, you will start to feel your body relax, and your
mind will become more focused. So each time you feel yourself getting stressed or
find that you have unexpected time on your hands, you can do a quick 60 second
meditation.
Tai Chi
Tai Chi Ch'aun is a centuries old Chinese system of physical exercise based on the
principles of effortless breathing. It can be practiced by an individual, alone, and in
a limited space. It requires no equipment, except a loose-fitting garment that
permits continuous rhythmic body movements. It can be learned by anyone
regardless of age, sex, or athletic ability. Tai Chi emphasizes relaxation, receptivity
and inner calm rather than strength. The flowing stretching movements make the
body limber, tone up muscles, and help release muscle tension. This is
accomplished by practicing movements slowly and evenly in circular patterns. Many
people also report it is an excellent and effortless way to lose weight. Videotapes
or DVDs are available for practicing this technique.
Yoga
Yoga is a wonderful way to release stress. Meditation, breathing exercises and
sustained poses help you focus on relaxing your mind and body. Once having
learned the techniques in a class, it can be done at home. Yoga also helps you
develop greater control over your thoughts and worries.
Acupuncture
Acupuncture can treat a wide spectrum of ailments since it approaches injury and
disease by looking at the underlying cause as well as the symptoms. Since
acupuncture treats the root of the problem, it is favored over traditional therapy
because with acupuncture symptoms rarely return. Although acupuncture is
renowned for its effectiveness in the treatment of pain, such as back pain, frozen
shoulders and migraines it is also effective for many other problems such as stress
and anxiety
Massage therapy
Massage therapy works to improve an individual's health and well-being through the
hands-on manipulation of muscles and other soft tissues of the body. Massage
therapy is designed to stretch and loosen muscles, improve blood flow and the
movement of lymph throughout the body. It facilitates the removal of metabolic
wastes resulting from exercise or inactivity, and increases the flow of oxygen and
nutrients to cells and tissue. In addition, massage stimulates the release of
endorphins -- the body's natural feel-good chemicals-- into the brain and nervous
system. It provides a relaxed state of alertness, reduces mental stress and
enhances capacity for calm thinking and creativity. Massage also satisfies the need
for caring and nurturing touch, creates a feeling of well-being and reduces anxiety
levels.
Aromatherapy
Aromatherapy is the art and science of using essential oils, extracted from plants,
for therapeutic benefit including stress management. It's efficacy is backed up by
solid scientific research. Because aromatherapy can be done as a self-help
technique, its use can be very beneficial as a stress reducer while you work. Most
of the workplace applications are available in hand lotions for easy use in the office.
Bergamot and lavender work well for stress and anxiety reduction. Pendants are
also an excellent way to utilize aromatherapy oils in public. Nebulizers and misters
are used at home. There are hundreds of unique oils and scents and each has its
own medicinal or theurapeutic value. Here are some common oils: Anise, Sweet
Basil, Bergamot, Cedarwood, Atlas, Blue Chamomile, Cinnamon, Clary Sage,
Clove, Cypress, Eucalyptus, Sweet Fennel, Geranium, Grapefruit, Juniperberry,
Lavender, Lemon, Sweet Marjoram, Nutmeg, Sweet Orange, Palmerosa,
Patchouli, Black Pepper, Peppermint, Pine Needle, Rosemary, Sandalwood, Tea
Tree, Vetiver, Yarrow, Helichrysum, Neroli, Grapeseed oil and Ylang Ylang.
Pet therapy
There is a saying that "dog is man's best friend." This is certainly true when it
comes to dealing with your body's stress response. Many people feel more relaxed
when companion animals are present. Several studies have shown that pets are
good for us in numerous ways. For example, petting an animal is known to lower
your heart rate, lower your blood pressure and brighten your mood. Another study
found that simply watching fish in an aquarium made patients waiting to undergo
medical procedures less anxious. In fact,"pet therapy" is frequently used in
hospitals and nursing homes to increase socialization and to reduce depression,
loneliness, anger, and stress
Secondly, having tender physical contact with your pet is also good for you. Having
an animal to hold, cuddle and caress has positive effects on people. Especially
those who might have limited means to give or receive physical expressions of
affection. Most of us have felt a warm fuzzy feeling inside just by getting your face
licked by a puppy. After a hard day at work, this kind of attention can really help
you to calm down and relax.
Next, simply talking to your pet can be very therapeutic. People often talk to their
pets to share their thoughts, feelings, troubles and worries. Although your pet won't
give you any solutions for your problems, the very act of talking about your
concerns with a good listener may help you find your own solutions. And you must
admit pets are great listeners.
Finally, if you have a dog for a pet, you get to go for a walk at least 3 or four times
a day. This affords you the perfect excuse to take time to yourself away from your
stressors. These walks give you time to breathe fresh air, join with nature, collect
your thoughts, make plans for the day, or just daydream. Also, watching your pet
frolic and play can't help but bring a smile to your face and help to dry up your sea
of troubles. Furthermore, the light exercise you get from walking your pet helps you
to deal with the physical stress reactions you have acquired in the course of your
day. Specifically, walking with your dog helps you to burn up the pent up energy
your stressors have caused.
Relaxing personal retreats
Take a relaxing, scented bath with candles. Every woman knows this is a sure-fire
way to relax, but how many of you take time to do it? For the guys, stay thirty
minutes in a hot shower, soak in a hot tub or go to the local sauna. Take a
weekend break to a spa, even the guys. Get a facial; it's great guys. Take a
weekend trip with your partner or with friends. There are tons of activities you can
do to remove yourself from the daily grind, have fun and just relax.
Gardening
Gardening has an important impact on the health of individuals through direct
interaction with plants and the natural environment. Horticulture promotes individual
health through exercise, stress reduction, social interaction and mental stimulation.
Gardening is recommended by such groups as the American Heart Association as
a technique to improve general physical health and thus prevent many diseases. In
addition, urban agriculture can plan a role in improved health through access to
high quality fresh produce either locally produced or self-produced.
The National Care Planning Council is a nationwide alliance of eldercare experts,
advisers and providers who promote and support long term care planning. For
more information go to our website at www.LongTermCarelink.net. Or call
801-298-8676
"Planning for Eldercare" January 10, 2008
| Return to Article Page | Guide to Long Term Care Planning | Eldercare Planning Books|
| The Personal Care Attendant Guide The Art of Finding, Keeping, or Being One by Katie Rodriguez Banister |
This article reprinted with permission from the National Care Planning Council for non-commercial use. Find original article at this web address: http://www.longtermcarelink.net/ncpc/article-2008-1-10.htm second article in a two part series |
“My personal mission is to give back to the community including using my business knowledge and expertise to help others achieve personal success.” Janet L Heitzig, CLU, ChFC, CLTC Principal Financial Group 14755 N Outer 40-Ste 110 Chesterfield, MO 63017 Phone 636-449-0734 Fax 1-866-488-0903 Securities and advisory products offered through Princor Financial Services Corporation, 800-247-1737 , member SIPC, Des Moines, IA 50392. Senior Strategies, L.L.C. is not an affiliate of Princor. e-mail Heitzig.Janet@principal.com Princor Registered Representative, Financial Advisor, Financial Representative, Principal Life Insurance Company. |
| Our Stress Check Test Kit is an easy-to-use and reliable kit that helps you determine your levels of DHEA and cortisol. These hormones are vital contributors to your body's stress response. They need to balance one another out in order for you to have a good response to stress. |
| Thank You Janet L. Heitzig, CLU, ChFC, CLTC for sharing this ariticle with us. Janet has studied extensively under Ed Slott, nationally-known CPA, tax-advisor, and IRA planning expert. (You may have seen Ed Slott programs on PBS.) |
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