Women with advanced breast cancer who have abnormal daytime levels of cortisol, a hormone released in response to stress, are significantly more likely to die sooner than patients with normal levels of the hormone, Stanford researchers report in a newly published study in the Journal of the National Cancer Institute. Stress has become a significant cause of illness in our society, and can exacerbate illness. While not all stress can be removed from our lives there are methods to help relieve stress that anyone can use.
Almost anything that happens in our lives can cause stress. If you see a situation as a problem it can cause stress. Everyone responds to stress differently, but there are some common signs. These may include:
- Pounding heart, dry throat and mouth and sweating not associated with exercise or illness.
- General irritability or annoyance.
- An urge to run or hide.
- Trembling.
- Feeling "keyed up".
- Not sleeping or sleeping too much.
- Being easily startled by small sounds.
- Feeling pressure to be constantly productive.
- Feeling out of control
If you are experiencing any or all of these signs you may benefit from some relaxation exercises. While there are numerous resources for relaxation and coping strategies, most can be done very simply and easily. Here are some stress reduction strategies suggested by Michael Castillo Ph.D., a San Antonio psychologist.
- Take time every day to sit quietly, in a darkened, quiet room with your eyes closed doing a relaxation exercise.
- Keep a card in your wallet or purse with a phrase written on it that reminds you to relax or take a deep breath.
- Take several slow deep breaths several times daily, especially in situations that may cause you stress. This is good for traffic jams, while on hold during a telephone call etc.
- Learn to say no, when asked to do something you either don't want to do or don't have time to do.
- Take time to sit outside in your garden, read a book with your child or grandchild, or listen to music you enjoy.
- Don't fill up your calendar completely, leave some times for just doing nothing.
- Exercise regularly, take a walk, ride a bike or join a gym.
- Limit caffeine, alcohol, and sugar in your diet.
