50 Ways to Prevent and Manage Stress

Have you had trouble sleeping, eating, or concentrating lately? Have you found yourself nervous, edgy, or irritable? If so, you may be one of the millions of Americans living with chronic stress, a serious medical and emotional condition that can undermine and endanger your health as well as your happiness. This comprehensive, user-friendly guide to stress management includes information on how stress undermines your health and the work and home adjustments that can help you reduce stress. Rosenthal presents 50 workable tips and tools, such as bodywork, diet and herbal relief, exercise, counseling, and creative outlets to take back control of your health and improve the quality of your life -- for good! Book jacket.

M. Sara Rosenthal, M.S., is a medical journalist and educator and the author of many acclaimed health books. She is an associate of the Centre for Health Promotion, University of Toronto, a World Health Organization Collaborating Centre in health promotion.

Acknowledgments

vii

Introduction

ix

PART ONE Downshifting

Recognize How Hard You Work

1

(3)

At Least Try to Do What You Love

4

(3)

Reduce the Commute

7

(2)

Reduce Your Workweek

9

(1)

Renegotiate Vacation and Leave Time

9

(1)

Rid Yourself of E-Stress

10

(4)

Eliminate Energy Drains

14

(2)

Reduce Your Snail Mail and Plastic

16

(2)

Restructure Your Finances

18

(1)

Stop the Insanity: Stress Relief for Parents

19

(6)

PART TWO Hands-On Healing

Discover Your Life-Force Energy

25

(2)

Get a Massage

27

(2)

Consider a Chiropractor

29

(1)

Discover Osteopathic Manipulation

30

(1)

Consider Pressure-Point Therapies

31

(3)

Stand and Deliver: Postural Reeducation Strategies

34

(1)

Try Rolfing: Structural Integration

35

(1)

Know Where to Find (and How to Use) Hands-On Healers

36

(1)

Learn to Give (and Receive) a Proper Back Rub

37

(1)

Learn to Work Your Own Pressure Points

37

(2)

PART THREE Antistress Herbs and Nutrients

Calm Your Nerves with Herbs

39

(4)

Consider Aromatherapy

43

(1)

Take These to Heart

43

(2)

Lower Your Risk of Heart Attack or Stroke with Herbs and Nutrients

45

(1)

Give Your Immune System a Boost

46

(2)

Combat Digestive Disorders with Herbs and Spices

48

(1)

Eat Well to Reduce Stress

49

(7)

Avoid Overeating

56

(3)

Supplement Your Diet with Antistress Vitamins

59

(2)

Avoid Stress Aggravators

61

(8)

PART FOUR Inner and Outer Antistress Workouts

Get Moving

69

(1)

Make Stress-Fighting Endorphins

70

(1)

Develop an Action Plan

71

(3)

Know When to Consult a Fitness Practitioner/Trainer

74

(1)

Practice Yoga

75

(1)

Try Deep-Breathing Exercises to Relieve Stress

75

(2)

Meditate for Stress Relief

77

(1)

Try Qi Gong Exercises

78

(1)

Stretch to Relieve Stress

79

(1)

Try Antistress Postures to Improve Digestion

80

(3)

PART FIVE Self-Care

Get More Sleep

83

(1)

Get Creative

84

(2)

Try Feng Shui

86

(1)

Avoid Loneliness

87

(1)

Consider Counseling

88

(6)

Rule Out Biological Causes for Burnout

94

(7)

Pamper Yourself

101

(1)

Enjoy Your Food

102

(1)

Limit Your Exposure to Food Toxins

103

(3)

Cry More, Laugh More, and Learn to Forgive

106

(2)

Epilogue

108

(1)

Bibliography

109

(12)

Resources

121

(10)

Links

131

(6)

Index

137

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50 Ways to Prevent and Manage Stress

Summary

Author Biography

Table of Contents

Supplemental Materials