In small doses, stress boosts immunity, aids healing and increases energy. But excess stress does the opposite. It’s been linked to heart disease, cancer, lung ailments, accidents, cirrhosis of the liver and suicide; chronic stress can lead to depression and weight gain. Stress hits women harder at night, too. A University of Pennsylvania study found that females experience a spike in cortisol, a “fight-or-flight” hormone, in the evening (whereas men are able to unwind). Here are four research-proven strategies to thwarting stress:
Repeat to relax. When stress strikes, say something simple that’s meaningful to you, like, “Keep letting go,” over and over while breathing deeply, suggests Atlanta-based stress expert Kathleen Hall, Ph.D., author of A Life In Balance. “It will lull your mind, turning off stress hormones that could leave you feeling irritable and exhausted.”
Walk it off. “Studies show walking at a brisk pace activates areas of the brain affected by stress. The more often you activate them, the more difficult it is for stress to activate them—even when you’re not walking,” says Bruce Rabin, M.D., Ph.D., medical director of the University of Pittsburgh Medical Center Healthy Lifestyle Program. He recommends at least 10 minutes of walking or other activity a day.
Laugh a little. Having a bad day? Turn on your favorite sitcom or call a funny friend. “Laughter represses activity in stress-reactive areas of the brain, studies show,” says Dr. Rabin.
Do the deed. “Sex releases endorphins, chemicals that lead to feelings of euphoria,” says Tina Tessina, Ph.D., Long Beach, CA–based psychotherapist and author of Commuter Marriage. More reason to cuddle up: One 2008 Swiss study found that physically intimate couples had fewer stress hormones in their bodies.
