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Do holidays stress you out? If you answer yes, you are not alone. A Lawrence Journal World & News poll found 36 percent of people said the added social, financial and physical pressures that often accompany the holidays put them on the edge of a meltdown. Sure, stress is part of life, but learning to manage your stress not only makes those extended family get-togethers more enjoyable in the short-term, it could keep you healthy long term, too.
The body responds to stress by releasing "stress hormones", such as epinephrine (a.k.a. adrenaline) and cortisol, to help a person react to a situation with more speed and strength. Stress hormones increase blood pressure, heart rate and blood sugar levels.
While small amounts of stress are believed to be beneficial, chronic high-level stress is harmful, leading to various illnesses or unhealthy behaviors (like gagging little Johnny if he does his high-pitched shriek one more time inside your house.)
Chronic stress doesn't just make people snap, it's been linked with a host of health problems from losing your hair and tooth and gum disease to ulcers, diabetes, heart disease, obesity and hyperthyroidism, depression—and even some cancers.
According to the National Cancer Institute, studies done over the past 30 years looking at the relationship stress plays in increasing a person’s cancer risk have produced conflicting results.
While some studies found a link between psychological factors and an increased risk of developing cancer, a direct cause-and-effect relationship has not been proven. However, some studies have found an indirect relationship between stress and certain types of virus-related tumors, such as Kaposi sarcoma and some lymphomas. Researchers suspect chronic stress weakens a person’s immune system, which may affect the incidence of these types of cancers.
More recent animal research suggests that the body’s neuroendocrine response—the releasing of hormones into the blood in reaction to nervous system stimulation—can directly alter important processes in cells that help protect against the formation of cancer, such as DNA repair and the regulation of cell growth. So scientists believe the level and duration of stress a person has can directly affect cancer’s growth and spread.
Still feeling stressed? Kevin Stein, PhD, Director of the American Cancer Society’s Quality of Life and Survivorship Research suggests trying these simple decompression exercises that anyone can do. Better yet, they can be done anywhere, at anytime and require no special equipment.
- Breathe Deep. Take deep, slow and methodic breaths and exhale for five minutes to slow your heart rate and lower anxiety levels. You may want to add a stretch and a yawn, which can also be relaxing.
- Guided Imagery. Take a short, relaxing vacation to your “happy place” by using your imagination to visualize yourself in your most peaceful spot. Try to imagine how it looks, smells, feels and sounds. Stay however long you need to feel calm. Bon Voyage!
- Think Positive. Don’t let negative thoughts overpower your psyche and negatively impact your mood. Stop thinking the negative thought (i.e. gagging little Johnny) and replace it with a positive one (little Johnny taking a nap) and then FOCUS on that thought. Stein says if it’s difficult for you to replace negative thoughts with positive ones, try making yourself some flash card to practice. Write down happy or positive messages on 3-by-5 index cards to have ready when you need them. This technique can help you focus on positive thoughts in situations when it may be difficult to do so otherwise. Eventually the positive or happy thoughts will occur naturally.
- Get Some Fresh Air. Sometimes, just getting outside for even a few minutes can refresh a person’s senses and help reset our priorities. Take a short walk, and concentrate on your breathing while you take in the natural surroundings. You’ll feel like yourself in no time.
Lynette Summerill is an award-winning writer who lives in Scottsdale, Arizona. In addition to writing about cancer-related issues for EmpowHer, she pens Nonsmoking Nation, a blog following global tobacco news and events.
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