1. Masturbation relieves stress

If stress is starting to pile up, it might be smart to take a time-out. Masturbation allows you to focus on one thing, Golden says, which can help you relax. “As we think about sex in any form, dopamine, a chemical released by the brain that gives us a sense of pleasure, is released,” she explains. “As we engage in sexual activity, another chemical, endorphins, is released. Endorphins give us a sense of well-being.” Just be careful not to rely on masturbation as an escape from stress, Golden adds, because it’s through that reliance that an addiction can form. But the occasional solo roll in the hay can help make a bad day a little (or a lot) better.

2. Masturbation eases menstrual cramps

That particular time of the month is not usually associated with feeling good, but masturbation can actually help make the worst of it more endurable. “The strength and intensity of an orgasm can relieve cramps,” says Golden. “And the hormones released during sexual excitement can also help.” But remember that it’s not necessarily the same for everyone. “Sometimes the muscle contractions can also intensify the cramping feeling,” Golden warns. Experiment, listen to your body and do what feels right for you.

3. Masturbation puts you in touch with your sexuality

If you’ve never understood why everyone makes such a big deal about sex, this might be a good place to start. “Sex therapists strongly recommend that women who have not had an orgasm begin by pleasuring themselves,” says Golden. “This puts them in touch with the genital pleasure that they like.” The safe, controlled situation allows women to determine not only what they enjoy, but also what they may have feared.

4. Masturbation can help you achieve orgasm during intercourse

If you find it difficult to achieve sexual satisfaction with a partner, you should first work on finding it on your own. “Regular masturbation will teach you how your body responds sexually,” explains Golden. Being able to communicate your findings to a partner will allow him or her to please you in the way that works for you. However, Golden does warn that the way you masturbate can work against this goal. “If there is excessive reliance on pornography, or if masturbation is done with rough materials or face down on a surface, it becomes harder to duplicate this with a partner.”

5. Masturbation keeps your motor running

Golden confirms our worst fear: “The old expression, ‘if you don’t use it, you lose it,’ is actually true.” In the end, it comes down to a simple bit of science. “In order to be able to function sexually we need a supply of nitric oxide in our blood. Sexual activity in any form maintains levels of this chemical,” she explains. A prolonged dry spell can make it more difficult to achieve erections or lubrication. But if it’s been a while, fear not! “It is possible, with some time, to promote this chemical again and restore functioning,” Golden says.

6. Masturbation can help with insomnia

If you find yourself stuck in bed watching the late night hours slowly become the early morning, it could be time to try a new sleep aid. “Just as people fall into a deep sleep after sex with a partner, because blood pressure is lowered and relaxation is increased through the release of endorphins, masturbation is a good sleeping pill,” says Golden. “It is relied on by many as a nightly occurrence.” Well, there’s no denying that it sounds more appealing than a glass of warm milk. Sweet dreams.Need a little help getting going? Try a sex toy (or five), like the ones in Love Honey’s top-selling Wild Weekend Kit.Next: Sex Toys Dont Need Genders

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This is ourselves under pressure:

Throughout the pandemic, one voice has reverberated through the corridors of my mind. My mother, a nurse for 30-plus yearswho retired at the end of 2019 and then went right back to work at a COVID-19 testing centre in March 2020has always said stress will make you sick. She told me that when I was an anxious child chasing perfection, when I was a new mom chasing perfection and now, during the pandemic (Ive dropped the perfectionism but still hang on to the stress).Throughout my life, stress has almost always found a path from the internal to the external: teeth grinding, appetite loss, dizzy spells. Living under the stress of the pandemic for more than a year has been no different for meor for nearly everyone Ive spoken with. Here are a few of the ways stress can present itself physically and what to expect when this particular stress begins to subside.(Related:Why Exercise Can Be the Most Effective Way to Relieve Stress)

Pandemic stress is causing sleep issues.

I did some informal research on Twitter by asking Canadian women what pandemic stress has done to their bodies. An overwhelming number of people chimed in about the toll its taken on their sleep. For many, insomnia became a constant companion. Others started finding they had a very difficult time waking up. Another common response was that their dreams (or nightmares) were extremely vivid and upsetting. Pandemic sleep disruption has become so common that neurologists have actually coined a term for it: COVID-somnia.Almost all my clients have reported sleeping problems or sleep disturbances, says Roxanne Francis, a psychotherapist and corporate consultant based in Ajax, Ont. When we are faced with a stressful situation, our bodies release the hormones adrenalin and cortisol. Adrenalin prepares our bodies for a fight-or-flight response, while cortisol helps out by reducing the bodily functions that arent a priority during that response. As Francis explains, when stress occurs over a prolonged period, the fight-or-flight system is always activated and these hormones are continuously released. It therefore becomes difficult to fall asleep, thanks to increased blood pressure and heart rate, increased energy and sugars in the body and poor digestion.Good sleep hygienehow we prepare for sleep and create an optimal sleep environmentis critical for healthy sleep at all times, but especially during times of stress. Journalling, doing light exercise and limiting screen time at least one hour before bed sound like simple steps, but they can make a big differenceand theyre great habits to continue even after stress diminishes. Managing stress will aid in turning off that constant fight-or-flight response, reset your hormone levels and lead to even better sleep.(Related:4 Sleep Hacks to Make Sure You Get Your Vitamin Zzz)

It’s making us grind our teeth.

I started grinding my teeth in my sleep as a teenmy family could hear me doing it from outside my bedroom, and I woke every morning with incessant jaw pain and headaches. My dentist eventually fitted me with a (very sexy) mouthguard, but I admittedly have not kept up with wearing it. Throughout the pandemic, my teeth grinding has returned with more regularity, and I often dont realize Im clenching my jaw until I read one of those tweets reminding you to unclench, lower your shoulders and drink some water.A March 2021 survey from the American Dental Association found that 70 percent of dentists saw an increase in patients dealing with teeth grinding and jaw clenching during the pandemic. For relief, the Canadian Dental Association recommends applying a cold or warm compress to your jaw, massaging and stretching your jaw and relaxing your mouth (lips barely touching, teeth apart, tongue resting on the roof of your mouth). If none of that works, you might be in the running for a (very sexy) mouthguard, like me.(Related:35 Secrets Your Dentist Wont Tell You)

It’s causing reproductive issues.

When I put out my investigative tweet about women and their stress responses, I was struck by how many saw weight gain in their lower abdomen during the pandemicand then were diagnosed with fibroids. Uterine fibroids can be relatively unnoticeable or can grow to the point where they cause heavy menstrual bleeding, abdominal pain and fertility issues. While stress is a known contributor to increased uterine fibroid pain, studies have also shown a correlation between chronic psychological stress and fibroid onset, particularly for Black women.Stress has done a number on peoples periods too. Science shows that cortisol (the hormone our bodies create under stress) can affect the hypothalamus, the part of your brain that controls your menstrual cycle. Cortisol flooding the hypothalamus can lead to lighter or late periodsor no periods at all, called amenorrhea. Dr. Olivia Rose, a naturopathic doctor in Toronto, adds that chronic psychological stress and elevated cortisol can disrupt the communication pathway between the brain and the adrenal glands, where stress hormones are produced. That leads to fluctuations in progesterone and estrogen levels, which could possibly affect the growth of uterine fibroids, she says. Research has also shown that an increase in [the stress hormone] norepinephrine can lead to the development of ovarian cysts and missed periods.If youre absolutely sure you arent pregnant, a thyroid function, ovary function or prolactin test can pinpoint the exact cause and plan of treatment to get your cycle back on track. General stress management can help realign your hormones, Rose says. I encourage my patients to eat a balanced diet, which may include cutting back on caffeine and alcohol intakes, especially when stressed. Exercise and meditation are also helpful. Once your stress levels have lowered, stress-related amenorrhea can resolve itself, letting your periods return.(Related:How Everyday Products Can Affect Your Fertility)

It’s the reason for greying hair.

Part of folks pandemic stress has been around their limited access to skilled hairstylists, leaving some of us to DIY it while others let their hair rock as is. Many could relate when CTV National News anchor Lisa LaFlamme chose to let her grey roots grow in. Greys appear when your hair follicles stop producing pigment, and one of the most common predictors of your greying pattern is actually genetics. While a 2020 study did show that acute stress in mice leads to accelerated greying of the fur, for humans, the verdict is still out.One thing stress can do is cause a condition called telogen effluvium, which causes hair to shed at around three times the normal rate. This explains why just as many women told me about their hair loss as they did about their greys. The good news with stress-related telogen effluvium is that it does not cause permanent balding, so your hair should stop shedding after about six months. And the good news with greying is that you can always choose to embrace it or dye itwhatever brings you the least stress.Next, this is what you need to know aboutgood stress versus bad stress.

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1. Opt for your toddler’s healthy snacks

Eating the same healthy snacks as your toddler can help you feel better. Frozen grape halves and icy banana-on-a-stick combine vitamins and fibre, with a lot less sugar than a frappuccino. And while non-fat foods are often assumed to be the healthy choice, opting for your toddler’s full-fat alternatives may be better in the long run. “If 2 percent fat yogurt’s eaten on its own, the 2.5 to 3 grams of fat (about 1/2 a teaspoon) will take a little longer to digest, helping you feel full longer,” says Mary Bamford, a Toronto-based registered dietitian.(Related: A Guide to Healthy Eating for Kids, Straight from a Pro)

2. Child’s play reminds you fitness should be fun

Whether it’s chasing butterflies, playing tag or body surfing, when left to their own devices, kids will burn off calories in ways that are fun, fun, fun! That’s why they don’t get bored playing. Similarly, adults should find workouts that are f-u-nthere’s no stronger motivation out there.(Related: 8 Dance Workouts Perfect for People Who Hate Exercising)

3. Do like toddlers and preschoolers and recover quicklyand keep going

If it’s been a while since we’ve worked out, we adults can come up with a lot of reasons why we can’t get back to our regimen. Too tired. Out-of-style workout gear. Cross-trainers got dirty. Little kids, on the other hand, have a resiliency we’d do well to adopt. When they fall on their butts, they cry, and then get back up and start moving again.

4. Learn to say “no” like little kids

Your brother asks you to babysit his kids againeven though it’s the third time this month and he has yet to reciprocate. Your supervisor thinks you’d be the perfect person to organize the company’s virtual social club. Make like a toddler and shout after us: “No! No! No!”Okay, maybe a tantrum isn’t the best route, but there’s no reason “I’m sorry, but I’m overextended as it is,” “You’re sweet, but no thanks” or “Maybe another time” can’t work. If “no” is going to help you maintain your emotional equilibrium then say it.

5. Master “timeout”

“Take a brain break,” says Karyn Hood, a clinical psychologist. “People often find that focus and productivity improve once they return to a task after a brief reprievewith renewed determination and increased energy to tackle the rest of the day.”If you’re about to lose it after spending hours on the same spreadsheet or hanging out with a grouchy baby remove yourself from the source of stress.During work hours, go for a walk or grab a java or find responsible childcare so you can get a one-hour break. Look for a community centre offering parent relief services, work out outside, or see if a relative or friend can pop by for a bit so you can take a breather.(Related: 9 New Books to Read to Ease Stress and Reset Your Mind)

6. Remember that messy = fun

Kids know having fun is more important than staying mess-free. Chances are, your personal trainer and family doctor would prefer that you (and your kids) prioritize stress-relieving outdoor fun over staying neat and tidy, too.

7. Relearn portion control

Kids eat until they’re full. Many adults, on the other hand, eat until their plates are clean. And with today’s outsize restaurant portions skewing perceptions of correct portion sizes, that’s a problem. Eat like a kid instead: Graze until you’re about 90 percent full, then stop. You’ll be amazed at how much healthier you feel.Next: 7 Home Workouts You Can Do With Your Kids This Summer

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How stress affects our appetite

When we experience stress, our bodies release adrenaline and cortisol, which are the hormones responsible for regulating our appetite. When this happens, our bodies go into fight-or-flight mode. Historically, this served humans well when we had to run away from a predator, but today, even when theres no serious threat, our bodies can still activate this mode. For some, this results in the body halting digestion and hunger and reallocating that energy to either fighting or fleeing. After years of evolution, what used to be I cannot do anything but runbecame I cannot do anything but work.Stress can not only make food less appetizing but also make it harder for the body to recognize feelings of hunger. This is common right now because we’re not commuting the same way or on the same schedule as before, says Victoria Shanta Retelny, a registered dietitian nutritionist in Chicago. Our pattern of eating has been thrown off with working from home and the anxiety of what the future will bring.According to Retelny, each persons physiological response to stress is different. Some overeat, while others undereat. This is determined by a combination of genetic factors and learned childhood behaviour.(Related:8 Women Share the Impact the Pandemic Has Had on Their Mental Health)

Acute stress versus chronic stress

The type of stress youre under matters, too, when it comes to how it will affect your appetite. Chronic stress tends to provoke binge eating, while acute stress is typically the culprit for a suppressed appetite. Acute stress triggers our sympathetic nervous system, which releases adrenaline and noradrenaline. We might think putting off meals will help us get more work done, but in reality, the opposite will happen.Not eating stresses the body, says Retelny. Youre not fueling yourself to be productive. And if the whole reason youre delaying eating is so that you can be more productive, its easy to see how you can get caught in a vicious cycle. Its crucial, Retelny says, to understand that productivity starts with food.(Related:4 Ways to Prevent Overeating When Youre Working from Home)

Strategies for undereaters in times of stress

Retelny says that undereaters will fit food in “as a side note,” when they should be prioritizing it. The good news is this behaviour can be unlearned. First, start by addressing the root cause of your undereating. The key is to thwart stress before it becomes a problem, says Retelny. You want your body to remain in a state of homeostasis, AKA your bodys ability to maintain internal stability despite what is going on around you. This will allow you to develop, recognize, and respond to your hunger cues even when there are external stressors at play. Structure your day with proper eating breaks, plan your meals and snacks ahead of time, eat within an hour of waking up, and perhaps most importantly, get regular exercise.The more you’re connected to your movement and body, the more you’re going to think about what you’re putting in your body, says Retelny. For undereaters, exercise can be especially helpful because of its metabolism-boosting benefits. When we dont fuel our bodies, our metabolism slows. When youre active, you burn more calories, which means you end up feeling hungrier and that sensation is harder to ignore. Being sedentary can dull your hunger cues, whereas exercising can help bring them back to life.My goal going forward is to commit to daily movement, whether thats a 20-minute walk around the block or an hour-long hike, to help make my hunger cues more noticeable so I cant ignore them. Work can wait and I’ll be more productive when I get back to it.Next, this is how one Canadian woman embraced her pandemic weight gain and intuitive eating.

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Asparagus for high blood pressure

Asparagus contains the natural diuretic asparagine, which helps your body get rid of excess fluid and salt. This is helpful for people with edema caused by high blood pressure. Plus, the B vitamins in asparagus can help fight cognitive decline and depression. If you have gout, though, keep your consumption to a minimum: Asparagus contains purines, which can precipitate painful attacks.(Related:Foods That Help Lower High Blood Pressure)

Tea for infections

A chemical in tea, L-theanine, expands gamma delta T cells (immune blood cells that form the bodys first line of defense against all types of infections) by up to fiftyfold. Tea can, however, cut iron absorption by more than 80 percent when it is sipped with an iron-rich meal. Drinking your tea between meals or adding lemon minimizes that effect.Related: Detox Foods That Work Even Better Than Apple Cider Vinegar

Pork for energy

Pork is a major source of thiamine, a B vitamin that is instrumental in the conversion of carbohydrates into energy for the body and brain. Its also crucial for heart, muscle, and nervous system functions. And the zinc in pork helps boost the immune system, build protein, and heal wounds.(Related: Simple Habits to Naturally Boost Your Immune System)

Onions for lung cancer

A Journal of the National Cancer Institute study reported on the significant correlation between a high intake of dietary flavonoids, such as those found in onions, and a reduced risk of lung cancer. Onions may also help boost your good (HDL) cholesterol.(Related: Smoking Aside, Heres What Causes Lung Cancer)

Cheese for dental health

The fat naturally contained in most cheeses coats your teeth and acts as a natural barrier against bacteria. Cheese also contains casein, a protein that provides natural tooth protection. But aged cheeses, such as blue cheese and Camembert, can trigger migraines in some people.(Related: Is It Healthy to Eat Cheese Every Day?)

Lemons and limes for kidney stones

The citric acid in lemon and lime juices helps stave off some kinds of kidney stones by reducing the excretion of calcium in urine. Lemon rind is also rich in a compound called rutin, which can strengthen the walls of veins and capillaries, potentially reducing the pain and severity of varicose veins.(Related: A Lemon-Herb Marinade to Give Your Protein Some Zest)

Bananas for depression and anxiety

A medium banana has 30 percent of the recommended daily intake of vitamin B6, which helps the brain produce mellowing serotonin. It also gives you tryptophan, which relieves depression and anxiety. One curious caution: Bananas (along with papayas and avocados, for that matter) can trigger an allergic reaction in people sensitive to latex.(Related:Foods That Are Proven to Fight Depression)

Mustard for good bones

Mustard contains manganese and phosphorus, which contribute to strong bones and teeth. Mustard also provides selenium, which may protect against cancer and heart disease, and magnesium, which helps reduce inflammation, blood pressure, and blood sugar.(Related: Should You Try The Anti-Inflammation Diet?)

Bran for diverticulitis

Including wheat bran in a high-fibre diet can help prevent diverticulitis, an intestinal disorder in which small pockets bulging from the colon wall become infected or inflamed. However, the phytic acid in raw bran inhibits the bodys absorption of calcium, iron, zinc, and other important minerals.(Related: Budget-Friendly Vegetables That Are a Great Source of Fibre)

Papayas for arthritis

One medium-sized papaya provides more than twice the daily recommended dose of vitamin C, and a study of more than 20,000 people found that those who ate the lowest amounts of vitamin Crich foods developed rheumatoid arthritis at more than three times the rate of those who consumed higher amounts.(Related: Foods That Are High in Vitamin C)

Beets for a better brain

Beets produce nitric oxide, which helps increase blood flow throughout your body and your brain, which in turn may help reduce the risk of developing Alzheimers and vascular dementia. But beet greens (the leafy tops) are high in oxalates, which can form small crystals and contribute to the formation of some kidney stones.Related: This is Exactly What You Should Eat on Days You Exercise

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A major risk factor for heart disease and stroke, high blood pressure stage 1 is defined as an upper or systolic blood pressure reading of 130-139 systolic millimeters of mercury (mm/ Hg) and a lower or diastolic pressure reading of 80-89 mm Hg. Systolic blood pressure is the pressure when your heart beats while pumping blood, and diastolic blood pressure is the pressure when your heart is at rest between beats. A blood pressure of less than 120/80 mm Hg is considered normal.

Stage 2 is when blood pressure consistently ranges at 140/90 mm Hg or higher. This is when doctors are likely to suggest medication and lifestyle changes, according to the American Heart Association.Untreated, high blood pressure can set the stage for heart attack, stroke, and other complications by damaging blood vessels throughout your body. Stress can have both direct and indirect effects on blood pressure levels, explains Vijay Nambi, associate professor of medicine, Baylor College of Medicine, Houston.Here’s what you need to know about stress and how it affects your heart rate and blood pressure.(Related: 23 Foods That Help Lower High Blood Pressure)

Types of stress and your high blood pressure

Stress triggers your body’s fight-or-flight response, and this is a good thing when you are faced with an immediate threat or scare, says Dr. Nambi.”If something scares me and jumps in front of me, my blood pressure should go up,” he says. In these cases, stress stimulates your sympathetic nervous system which releases the stress hormones adrenaline and cortisol that can increase heart rate and blood pressure.This is exactly what is supposed to happen to help you avoid harm, he notes.

Chronic stress

Chronic stresswhether related to work, finances, personal relationships, or life in generalis another story altogether. Researchers are still trying to unravel how chronic stress directly impacts blood pressure. What they do know is that that stress gets in the way of making healthy choices, which will have indirect effects on your blood pressure.When you are stressed, you are less likely to do the things that you know are good for you. This includes following a healthy diet and exercising regularly, says Stephen J. Huot, professor of medicine (nephrology), associate dean and director of graduate medical education, Yale School of Medicine/Yale New Haven Hospital.

Effects of chronic stress

“High blood pressure damages the blood vessels every time it happens, and if stress is causing you to eat poorly, gain weight, not exercise, or take medications for your blood pressure, this contributes to poor blood pressure management over time,” says Dr. Huot.You may cope with chronic stress by drinking more alcohol, smoking, or using illicit drugs, all of which can negatively affect blood pressure and your health in general, he says.”If people are under stress, they are at risk of not being able to comply with lifestyle recommendations as well as the medication regimens that they are on,” agrees Salim Virani, MD, PhD, professor, sections of cardiology and cardiovascular research, Baylor College of Medicine, Houston.”Chronic stress can lead to anxiety and depression and those carry a worse prognosis if you have heart disease,” he says. This is why stress management is an important part of counseling after a heart attack or stroke, he says.When you are stressed out, you may have trouble falling or staying asleep. Sleep losseven just one bad nightmay cause a spike in blood pressure that night and the following day, according to a 2019 study in Psychosomatic Medicine. And if you already have high blood pressure, poor sleep plus work stress is a recipe for disaster.This combination can increase your chances of dying from heart disease, a 2019 study of nearly 2,000 people with high blood pressure suggests. People in the study who had just work stress or just sleep loss had a two times higher risk of dying from heart disease than those with no stress or healthy sleep. Participants with both work stress and sleep loss had an even greater risk of cardiovascular death. The findings appear in the European Journal of Preventive Cardiology.(Related: The Surprising Health Benefits of Stress-Baking)

Coping with stress

You are not powerless in the face of stress even though it sometimes feels that way. Reducing stress starts by doing the following, according to our experts:

Identifying what is stressing you out

There are some stressors that you can change and some things you can’t.”If it is a stressful work situation, is it changeable? If it a stressful life situation, is that changeable? Try to learn more about what the stressor is and what is behind it,” Dr. Huot says.If you can make changes such as finding a new job, it will likely help reduce your stress load, but sometimes you have to change how you cope with the stress instead because not everything is modifiable.

De-stressing daily

There are many relaxation techniques that can help put the brakes on chronic stress when practiced regularly. Find one that works for you and fits into your lifestyle, Dr. Nambi suggests.”It could be more time spent with family, meditation, exercise, yoga or deep breathing, “he says.”Structured breathing can calm down the nervous system and can be helpful,” Dr. Huot adds. “Exercise, for sure, produces physiologic changes that help us feel better and if we feel better, we cope better.” There are many apps and videos available to teach you relaxation techniques.

Knowing your numbers

Get your blood pressure measured by your doctor once a year, says Guy L. Mintz, MD, director of cardiovascular health and lipidology, Northwell Health’s Sandra Atlas Bass Heart Hospital, Manhasset, New York.”Patients with a family history of hypertension should be evaluated more often,” he says. “Patients can evaluate their own blood pressure at home with a good home blood pressure monitor.”Physicians also have the ability to order a 24-hour blood pressure monitor which measures blood pressure hourly, he says.

Taking good care of your self

Eating a healthy low-salt diet, engaging in regular physical activity, maintaining a normal weight, getting regular high-quality sleep, and taking medication if needed, can all help keep your blood pressure healthy and stave off any long-term complications, Dr. Mintz says.(Related: How to Stop Worrying and Have a Happier Life)

The last word

Stress is one of many factors that can affect your blood pressure. “It can contribute to it, but it is unlikely to be the only reason,” Dr. Huot says. “You may still need to make lifestyle changes or take medication even if you reduce stress,” he says.

Next: Bad Stress vs. Good Stress: 9 Ways to Know the Difference

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“When the body feels attacked by stress, it activates the ‘fight-or-flight’ reaction, releasing adrenaline and increasing cortisol levels. Excessive exposure to these hormones can affect just about every system in the body,” says Dr. Charles Parks Richardson, physician and founder of Cleveland Diabetes Care. Deep relaxation can help you shift from “fight-or-flight” mode so that your body can rest and recharge from the inside out.

So what can you do to release the tension? Recent research identified the most relaxing hobby of them all: knitting.

A search for the most relaxing hobby

Researchers at diys.com set out to find which hobby is most likely to reduce stress by lowering heart rate. A survey of 2,379 people revealed 20 common activities that people use to reduce stress. These hobbies included everything from gardening and cooking to hiking and tai chi.(Related: The Secret to Stress-Free Cooking Through a Pandemic)Then, researchers asked 357 men and women ages 20 to 30 to complete 20 popular hobbies for several weeks while wearing aFitbit activity tracker with a heart rate monitor. The data revealed which activities calmed participant’s heart rates the most, leading to relaxation.The results found that those participants wielding knitting needles lowered their heart rate by an average of nearly 19 percent.

The link between relaxation and your heart rate

“When we are in the fight or flight response (our body’s way of preparing us to survive), we have a fast heartbeat, high blood pressure, slower digestion,” Dr. Richardson says.This link between stress and a rapid heartbeat is the reason why the study’s researchers based their entire definition of relaxation on a lowered heart rate. Medical experts have also linked clinical anxiety with a risk of heart disease. (Stress and anxiety aren’t the same thing. Stress is the response to a demanding or threatening situation. Anxiety is where you have excessive worrying, even sometimes without a stressor.)Since your heartbeat is likely to speed up when you’re stressed or panicky, the study highlighted activities that do the opposite slowing and soothing your heart rate.

Is knitting really the best way to unwind?

The answer probably depends on your personal preference. While knitting lowered heart rates the most on average, you might prefer activities such as fishing (which landed second place for “most relaxing”) or calligraphy (a tie with blogging for third place).There’s a second reason to second-guess knitting as the epitome of stress relief: Heart rate is not the only indicator of low stress or tension release. “It is important to have … ‘healthy’ stress such as excitement from social events (and) daily exercise,” Richardson says. The National Institute of Mental Health backs this up by suggesting exercise which raises your heart rate a s a way to cope with stress.(Related: How Wellness Experts Cope With Coronavirus-Related Stress)

Three more relaxing hobbies to try

Whether you want to try something new or resurrect a pre-pandemic hobby, you can choose from a variety of relaxing and heart rate-lowering activities. Consider these relaxing hobbies from the study.

Enjoy a day of fishing

The study’s research indicated that fishing is the second most relaxing hobby. While knitting decreased participants’ heart rates by about 18.75 percent, fishing slowed them by 10 percent.Spending the day out on the lake, river, or pond can be truly meditative. A 2011 review of the research on the benefits of nature suggested that even the sounds and smells in the great outdoors have the power to boost your health and mood.

Blog about your life

Many avid writers notice how journaling reduces stress. But what about blogging? Perhaps it’s the practice of letting feelings flow freely or simply the realization that you’re being heard, but this online form of journaling received a third-place tie for “most relaxing hobby.” The study indicated that blogging can decrease your resting heart rate by 7.5 percent on average.Dr. Richardson noted that activities that include involvement with others perhaps even over the internet does make a difference in stress reduction. “Being around other people in a safe capacity is really important to avoid anxiety brought on by isolation,” he says.(Related: 3 Tips to Help You Cope With Covid-19-Related Anxiety)

Paint a picture

The study revealed that painting can lower your heart rate by about 3.75 percent on average. While it’s clear that grabbing your brushes and easel won’t ease your heartbeat in the same way that knitting might, painting could have other tension-relieving benefits.A 2018 research review of art therapy found that over 80 percent of the trials resulted in stress relief for the participants. In other words, art soothes. Even colouring books for adults can be good for your health.

When it comes to relaxation, consistency is key

Dr. Richardson emphasized the importance of a release valve for the stress that builds up in daily life especially in the middle of a pandemic. “The circulatory system is heavily affected by stress and anxiety. . . It is very important for patients to control their blood pressure and continue to work out during the pandemic,” he cautioned, adding, “When our body remains in a state of chronic stress, it can cause health conditions like high blood pressure, stomach ulcers, and cardiovascular diseases.

In these stressful times, you must find ways to unwind. Whether you’re a knitting fiend or an avid runner a hobby that did not fare well in the study because it raises your heart rate the important thing is to release tension in a way that feels good for you. When you love your relaxing hobby, you’re more likely to spend time doing it.

Next: What Happens to Your Body When You Actually Relax

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• Vancouver TheatreSports, Vancouver
• Montreal lmprov, Montreal
• Neptune Theatre, Halifax

Next, learn how busying the mind can help with anxiety.

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Try eating a meal alone

When was the last time you did this? According to Rebecca Weible, founder of Yo Yoga! in New York City, eating alone without people or your phone, tablet, or a book creates real awareness. “Take the time to notice each bite, including the taste and texture of your food,” she says. “This is also great for digestion and portion control.” (Did you know mindful eating can also help you lose weight?)

Unplug and take a walk

Sometimes slowing down is as easy as unplugging from the digital world, including your phone, social media, and email and taking in your surroundings. Weible says to take notice of each step: “The first and last part of your foot to hit the ground with each step, your stride, and your pace. See how long you can stay present.” Running is also a great way to unplug.

Try out some yoga moves

Anyone can do yoga, trust us! “Yoga is a moving meditation as you are encouraged to be mindful of each part of your body in every pose and how you are moving from pose to pose,” says Weible. In yoga, you are forced to focus on your breathing and muscle control, which makes you totally present in the momenta key to good meditation. If you’ve never meditated before, check out this beginner’s guide to meditation.

Really wake up in the morning

Sure, we all wake up in the morning, but before you hop out of bed for that shower or cup of coffee, Scott Rogers, principal advisor at Innergy Meditationin Miami Beach, suggests you really wake before getting out of bed, which means sitting up and taking in your surroundings. “Notice the lighting, the temperature, how you feel,” says Rogers, “Close or lower your eyes for a few breathsfor a few minutesand rest your attention on the sensations of your body breathing.”

Whenever you walk through a door, take a deep breath

How many doors do you walk through each day? Probably a lot. Another way to bring focus and calm is to take a deep breath every time you walk through the door. This forces you to look around, see where you are, and again bring focus into your daily life. “Such moments insert an important wedge of awareness that helps reduce stress and steady the mind,” says Rogers.

Use Post-It notes

There is no wrong way or right way to meditate. A super-easy way is using Post-It notes. suggests Jackie Itzkowitz and Joel Granik, co-founders ofFloating Lotus, a centre for wellness in New York City. “Put a Post-It note on your mirror in your bathroom to remind yourself to think about something you are grateful for,” explain Itzkowitz and Granik. “The fact you can walk, the exciting day you have ahead of you, or even the fact you are alive and well. Taking a moment to be mindful and aware of yourself and the things around you counts as meditating.” Or, try to write down a few things youre grateful for each day in a journal.

Check your breathing

This is a really easy one and can be done anywhere. “Take a moment to sit up tall with both feet on the floor, hands in your lap. You can close the eyes or leave them open,” suggests Weible. “Take a deep breath in through your nose counting to three, then let it out through your nose counting to three. Take another breath in counting to four, let it out counting to four. Repeat this pattern using a five-count. You can take as many breaths as you like, but three mindful breaths can go a long way towards making you feel less stressed and more at ease.”

Practice mindfulness

This another meditation practice you can try anywhere. “Mindfulness meditation involves paying attention to our present moment experience and there is no time when we cannot be practicing,” says Rogers. “But, we tend to forget or feel too busy to do so.” So literally, slow down and smell the roses. (Also, you might want to check out these apps for soothing your mind.)

Try switching hands

Most people have one dominant hand so Rogers suggests switching it up. “When you are ready to eat, place your fork or spoon in your non-dominant hand for your first bite,” he says, “This will slow down the process and engage attention. As you take your first bite, notice the sensory richness of sight, smell, and touch.”

Forget about worrying

This one is easier said than done but Itzkowitz and Granik say worrying is the one thing that can bring your meditating down. “Actually worrying about doing meditation wrong is the only thing you can do wrong,” they advise. “Be compassionate with yourself and let yourself relax.”Next, make sure you never make these meditation mistakes that secretly stress you out.

The post 10 Ways to Sneak Meditation into Your Everyday Life appeared first on Best Health.

There is such a thing as good stress

The reality is that stressors cause excitement and a pleasant adrenaline rush in some people, explains licensed psychotherapistStacy Kaiser. “For example, for people who enjoy getting up at 3 a.m. to get in line to buy that new TV, holiday shopping can be that kind of stressor. For people who enjoy that sort of thing, another good stressor can be a home renovation.” (Learn which type of stress could give you a heart attack.)Contrary to popular belief, even big life events can be good stressors, says mental health counselorMargaret Bell. These include getting married, having a baby, graduating from school, and starting a new job. A lot of it depends on your own perspective.(Also, learn how wellness experts cope with coronavirus-related stress.)

The good kind vs. the bad kind

Mental health professionals have clinical terms for good stress and bad stress:

• Eustress:This refers to the circumstances in which something stressful helps inspire, motivate, and enhance your performance. Clinical psychologistPatricia O’Gorman, PhD, refers to this as “challenge by choice”: You make a decision to embrace a stressful challenge.

• Distress: This is the stress that wears you out, leaves you jittery, and can wreck your health, according to a study on the impact of major life events, published in the Malaysian Journal of Medical Sciences. The researchers report that distress leads to overreaction, confusion, poor concentration, performance anxiety, and diminished performance.

Both elicit feelings of excitability and nervousness, explains therapistMarion Plessner Rodrigue, and both result in our bodies’ release of hormones such as adrenaline and cortisol, resulting in certain telltale physical sensationsincluding butterflies in the stomach, racing heart, and sweaty palms. Ultimately, what distinguishes one type from the other is how you feel about the experience. If you can say yes to the following questions, you’re dealing with good stress.(Also, you may want to find out if you have secondhand stress.)

Can you handle the challenge?

The first thing you do is assess your abilitiesconsciously or unconsciously, explains mental health counselorTanya Fruehauf. At work, you might think, “I’ve got the skills to do this”this is good stress. Sometimes your inventory is instinctivefor example, if you’re pushed into the deep end of the pool before you’ve had a chance to breathe, Fruehauf says; you’ll tap your ability to swim to the surface. Good stress becomes bad when you’re handed more than you can handle or the challenge is beyond your ability.(Learn the stress facts you need to stop believing.)

Do you have control?

“The amount of control we believe we have over a given stressor will have a significant impact on whether we experience it as distress or not,” says clinical psychologistDiane Dixon, PhD. That’s why you make a choice to engage in a new sport or learn a new skill, she explains: You control the learning process.When you don’t have controla death in the family, for example, or being laid offyou’ll experience distress. But it doesn’t have to stay that way, says Jodi J. De Luca, PhD, a clinical psychologist in Colorado. “Whatever the stressor, we can always cultivate some level of control by coming up with a list of options and solutions that will assist in managing the circumstances. It’s a good first step (after identifying the stressor itself) in coming to a place where we can manage our stressors with a sense of purpose and positivity.”(Psst: here’s how positive thinking can transform your life.)

Is there a reward?

When you decide to learn a new skill, the reward of getting better converts the stress into the good kind, Bell points out. Other examples: planning a wedding, becoming pregnant, going back to collegethese are stressful events, but the rewards are huge.(Psst: Learn the weird symptoms you didn’t know were linked to stress.)

Is the stress temporary?

Anytime you put the word chronicin front of something, the definition tends to be negativeand this is especially true of stress. If the challenge is something you can power through, that’s an indication it’s good stress. “If the same stressor keeps returning, the negative effects may well accumulate,” says Dixon. Chronic stress is linked to numerous health issues, such as weight gain, high blood pressure, and heart disease.

Cultivate good stress

The good kind motivates us and helps us build self-esteem, much like resistance training helps us to build muscle, observes Fruehauf. “In fact, cultivating the good kind is essential for us to thrive.” And there are many ways to cultivate it. “You can cultivate it by taking on increasingly difficult demands at work,” Rodrigue suggests. Travelling also cultivates the good kind, points out therapist Kimberly Hershenson. “So can starting an exciting new job or embarking on a new relationship,” Hershenson says.

When stress tends to be bad

Personal tragedy, big financial losses, illness, being forced to move, getting firedany unplanned, life-changing event is going to come with plenty of distress, says Kaiser. Natural disasters also play a role; O’Gorman points to the California wildfires.”Stressors that trigger recollections of prior distress will be more likely to engender distress,” O’Gorman says. “These could include recollections of combat in a veteran, or abuse experienced as a child, or infidelity by a partner.”(Learn how exercise can help relieve stress.)

Managing bad stress

When things seem insurmountably awful, Dixon says, that’s when you have to drill down to the basics of what makes up good health. She refers to these as the big five:

• Good sleep
• Good nutrition
• Good physical exercise
• Good social support
• Belief in something bigger than yourself

Other experts refer to them collectively as “self-care.””People often stop taking care of themselves both emotionally and physically when they are faced with intense stressors,” Kaiser points out. “But a lack of self-care can make a bad situation even worse.””I tell my clients that it’s vital, during periods of grief, trauma or high distress, to hydrate, eat simple meals (do not skip meals altogether), protect sleep (use herbal supplements or prescriptions to avoid sleep deprivation), and release any and all unnecessary obligations,” says licensed psychotherapist Amy Axtell. “Other things that help are acupuncture, yoga, meditation, therapy, walking, and other movements. Try to drink less because alcohol is a depressant and can further exacerbate distress.”Next, learn how mindfulness can ward off stress.

The post Bad Stress vs. Good Stress: 9 Ways to Know the Difference appeared first on Best Health.

Coronavirus stress and anxiety even affects the experts

You may not contract coronavirusand get sick with the disease it causes, Covid-19, but that doesn’t mean you won’t feel some negative effects from itparticularly when it comes to your mental health. All you have to do is scroll through your news feed to feel an immediate spike in stress and anxiety as you watch the pandemic sweep the globe.

Although this is an overwhelming event, that doesn’t mean you are helpless in facing the uncertain days ahead. To help you deal with all the stress and anxiety, we asked health and wellness experts to share what they are doing, right now, to deal with their own stress and anxiety.

“I’m only checking the news twice a day.”

Coronavirus-related news seems to change by the hour, keeping you glued to your news feed, but while this may feel productive in some ways, it will only increase your stress and anxiety. It’s all about finding a balance between staying informed and staying sane, says W. Nate Upshaw, MD, a clinical psychiatrist with NeuroSpa TMS in Tampa, Florida. “I stay up-to-date on the latest information about Covid-19 by checking the CDC and local news twice a day, rather than all day long,” he says.

“I go out in the sunshine every morning.”

Being outside in morning sunlight is one of the fastest and most effective ways to boost your moodand the effect lasts all day, Dr. Upshaw says. “I take a walk outside in the sunshine, first thing every morning,” he says. “It releases stress, I get exercise, fresh air, and it’s a great start to my healthy daily routine.” (Keep in mind, improving your immune system is important when it comes to fighting off a virus.)

“I check in virtually every day with my loved ones.”

Isolation, an unfortunately essential part of “social distancing,” can quickly lead to feelings of loneliness and depression. Fortunately, we have the tools to combat this: Texting, Skype, FaceTime, Facebook Messenger, Zoom, and social media apps were all made for the purpose of connecting people. “I stay connected to my world and my family and friends through technology,” says Lisa Yee, a certified personal trainer, life coach, and yoga teacher in San Diego, California. “Talking to them helps me stay calm through the chaos and be optimistic during this crisis.”

“I’m learning to play the guitar.”

Simply listening to soothing music is a great way to calm yourself, but playing an instrument may have added stress-busting powers, according to a 2017 study published in Psychomusicology: Music, Mind, and Brain. Robert Williams, MD, a family medicine doctor and geriatrician in Lakewood, Colorado says now is the perfect time to take advantage of this effect. “Personally, I find that learning new things or reviving old hobbies helps with stress and anxiety by keeping me mentally engaged and distracted from my worries,” he says. “During this time I have decided to learn how to play the guitar. I find it puts my mind at ease and also nurtures creativity.” There are plenty of online tutorials for whatever instrument you may have laying around, like this beginner guitar tutorial from Andy Guitar.

“I’m making my own fast food.”

What you eat can make a big difference in your mood so Claire Siegel, a registered dietitian and founder of Nutritional Freedom, is making it a priority to eat nutrient-dense whole-foods meals. “When you’re stressed it may feel easier to reach for convenience foods but you can make healthy food just as convenient,” she says. She sets aside a few hours one day to meal prep, preparing a variety of components including non-starchy veggies, a healthy carb, protein, and fat. She then puts them in separate containers so she can just mix-and-match at each meal. “My go-to right now is shredded chicken, sauted bell peppers and onions that I can make into a burrito bowl or a stir fry, depending on what I’m in the mood for,” she says. (Psst: Start with these foods that are proven to boost your mood.)

“I’m moving every few hours.”

Getting in some morning exercise will help banish the bad feelings but stress and anxiety can creep back in during your day. Thankfully it doesn’t take an hour-long sweat-drenched workout to bring back those feel-good brain chemicals, Siegel says. This is why she’s making sure not to sit for hours and to take regular breaks throughout her day to stand up and move around. “I’ll stretch, do a short YouTube video or take a walk around my neighbourhood,” she says. “Being sedentary and spending too much time in my head can cause me to feel disconnected but even a little exercise is an amazing stress reliever.”

“I’m cleaning my bedroom.”

“My motto is clean house, clean mind,” says Venus Nicolino, PhD, a clinical psychologist in Los Angeles, California. It makes sense: If you’re going to be stuck indefinitely quarantined in your home, you might as well make it a happy place to be. You don’t have to do a full spring clean, simply picking up your bedroom or doing the dishes are little things you can do right now to feel instantly happier and less stressed. “I’m looking around myself and asking, ‘What needs changing?’ ‘What mess lies underneath my bed?’ When we’re able to control our immediate environment, it helps us let go of what we cannot control,” she says.

“I’m meditating twice a day.”

Meditation acts as a chill pill for your whole body, just one of its many science-backed benefits. “The longer I try to ignore, deny, or avoid the fear and anxiety of the moment, the longer I’ll hold onto these difficult emotions and will find it difficult to stay focused on positive things,” says Jill Sherer Murray, a journalist known for her TEDx talk “The Unstoppable Power of Letting Go” and founder of the lifestyle brand Let Go For It. Her way to “feel all the feelings” without letting them overwhelm her is through transcendental meditation. “I meditate twice a day to stay present, and grounded in what’s real,” she says. (New to meditation? Start with these easy beginner’s guide.)

“I post my goals on a sticky note on my computer.”

We’re all glued to our computers these days but it’s important not to get sucked into the endless news cycle. One way Murray is reminding herself there are bigger and better things is by writing her goals on a sticky note that she puts on her computer (or save them as your phone’s wallpaper). “When I feel myself going down a dark rabbit hole, I look at it and it immediately lifts my mood,” she says. “We all had goals before this global pandemic hit and we can still keep working towards them. The key is re-focusing on what they are and how we’ll achieve them. Things are different now but that’s not necessarily a bad thing. It forces us to become more effective problem solvers, to innovate, and use a shift in perspective to find powerful new ways of getting things done.”

“I take some really deep breaths.”

Breathing is one of the most basic things we do and yet it’s amazing how many of us forget to breathe properly when we are stressed out, says Namita Kulkarni, a yoga teacher in India who writes a yoga travel blog called Radically Ever After. “I start my day with a few minutes of a type of yogic breathing called Ujjayi breath (also called Ocean breath) to counter stress and fear in these highly uncertain times,” she explains. “Ujjayi breath works by activating the parasympathetic nervous system. It sets a peaceful, centered tone for the rest of my day and I’m less likely to be thrown into fear or panic with every news update.”(Check out theseapps for soothing your mind.)

“I do some simple yoga moves.”

Yoga has some powerful stress-reduction benefits and you don’t need a formal yoga studio or even a mat to get them, Kulkarni says. You can follow along with a virtual yoga classYoga With Adriene is a great, free place to startbut even doing just a few simple movements can calm you in the moment. “Something as simple as raising my arms up with an inhale and lowering my arms with an exhale, done about 20 times, slows the mental traffic and has me feeling grounded in my body,” she says. (Note: These are the best yoga mats to buy on Amazon.)

“I watch a funny show with my family every night.”

“During this time, we are having family TV night every evening and watching a funny series on Netflix,” says Renee Wellsenstein, an OB/GYN and functional medicine doctor in upstate New York. Surprised to see a doctor recommending watching more TV? These challenging times call for different solutions, she says, adding that it’s all about making your TV time quality time. “This way we spend time together as a family and all get our daily dose of laughing, which is not only good for stress but also strengthens the immune system,” she says.

“I’m taking long, slow walks every day.”

You get benefits beyond exercise when you walk outdoors,and this shutdown is the perfect time to do more of it, Dr. Wellsenstein says. “Each day I’m getting out and taking my puppy on long walks,” she says. “Since we are not rushing to get anywhere special, we can take our time, breathe deeply, look around, listen to the birds and take in the beauty of nature, which in and of itself is a natural stress reliever.” (Here are some more activities for quarantine that can boost your wellbeing.)

“I’m taking cold showers.”

Cold showers may not sound like the best idea at first but they have some powerful science-backed health benefits, including boosting your immune systemsomething we can all definitely use during the pandemic. “I finish my shower by turning it to cold and letting it run down my back for 20 or more seconds,” says David Dolan, a licensed massage therapist at The Springs Resort & Spa in Pagosa Springs, Colorado. “This mimics the concept of contrast bathing, a centuries-old practice that uses hot or warm soaks or steams, followed by immersion in cold water or cold air. Some believe it helps combat inflammation.”

“I’m working out in my living room every day.”

Just because the gym is closed doesn’t mean you can’t still work out. Daily exercise is one of the best things you can do during this shutdown, as it provides not just physical health benefits but significant mental health benefits as well. “Each day I either make up my own workout with what I have at home or do YouTube videos with home workouts,” says Carrie Boyer, a physical therapist and health coach in Scottsdale, Arizona. “I’ve found this instantly increases my energy and mood while decreasing stress and anxiety.” (Looking for ideas? These Canadian fitness studios are offering free streaming workout classes.)

“I follow a strict daily routine.”

One of the scariest parts of living through a pandemic is the feeling of being out of control. Not knowing what to expect is a huge source of worry for many people, but making a daily routine can help combat this, Boyer says. “Staying on a routine helps with my feelings of stress and anxiety because a lack of routine feels chaotic and out of control to me,” Boyer says. “Staying on a routine allows me to feel like I still have control over my day, even if the day is within my home bounds.”

“I’m taking a picture of something happy each day.”

Chronic worrying can make you forget all the many good things that are still happening in the world which is why it’s so important for your mental wellbeing to take a few minutes each day to look for things that make you happy and that you’re grateful for, says Ashley Hopkins, a registered dietitian in Boston, Massachusetts, and Director of Wellness Program Success at Wellable. One way she does this is by snapping a photo each day of something that makes her happy, like yesterday’s sunrise or fresh flowers, and posting it to social media. “Reflecting on small, happy things helps relieve my stress, strengthen my social relationships, and will provide me with something enjoyable to look back on once we’re on the other side of this unique situation,” she says.

“I’m sticking to my normal sleep routine.”

Getting seven to eight hours of quality sleep each night is one of the best ways to relieve stress, anxiety, and depression. That may be easier said than done during a crisis where your thoughts may keep you lying awake and worrying, says Jonathan Huppert, PhD, professor at the anxiety lab and Chair of Clinical Psychology at The Hebrew University of Jerusalem. “Maintaining a good, consistent sleep routine is essential to my mental health so I am still going to sleep and getting up at the same times I typically would, even though I don’t have to go anywhere,” he says.

“I’m doing something nice for someone else every day.”

Helping someone else is one of the fastest and most effective ways to pull yourself out of a funk. “Each day I ask myself ‘How can I be of service?’,” says Taryn Marie Stejskal, PhD, a counsellor who specializes in resilience in Philadelphia, Pennsylvania. “Considering the needs of family, friends, coworkers, and the community helps me cope with my stress by getting me out of my own head and worries and thinking about the bigger picture.”

Next, check out the tips from mental health experts on coping with depression during coronavirus quarantine.

The post How Wellness Experts Cope With Coronavirus-Related Stress appeared first on Best Health.

What is secondhand stress?

If youve ever gotten caught up in another persons catastrophizing behaviour, youve experienced secondhand stress. Just as you yawn right after someone else does, your body is programmed to mirror the actions and emotions of other people. During secondhand stress, your body latches on to the negative vibes of someone else and goes through the same fight or flight stress response. Our stress response is so sensitive that if one person is sending cues to another person, the other starts to mimic that, says Heidi Hanna, PhD, author of Stressaholic: 5 Steps to Transform Your Relationship with Stress. It happens in person when a person walks into the room and you sense their stress through the things theyre saying, their facial cues, and their speech. By recognizing who triggers your stress response, you can fight secondhand stresss harmful effects.

You feel stressed, but youre not sure why

One telltale sign of secondhand stress is that you cant quite put your finger on whats making you anxious. In these cases, the source of your stress could be someone else around you passing on the pressure. Normally that comes from the self, but in this case were just picking up on someone elses false alarm, says Joe Robinson, stress-management and productivity trainer and speaker for Optimal Performance Strategies. We dont think about it, which is what makes it very insidious. (Find out why exercise is the most effective way to relieve stress.)

Youve turned into a pessimist

Being surrounded by stressful people could ruin even the happiest of dispositions. Because your brain is wired for survival, you naturally pay more attention to negativity than positivity, making you extra sensitive to pessimism. If youre trying to think positively and the other person is being negative, theres a higher likelihood that their negativity will pull you down, says Dr. Hanna. To feel normal, your brain needs to balance every negative comment with three positive commentswhich jumps to five in a work setting, she says. Make a point of talking about your teams successes to avoid having tunnel vision for failures.

Youre rushing through tasks

If your deadline is days away yet youve got your nose to the grindstone, you might be a productive planner who likes to work aheador you could be reacting to unnecessary urgency from a workmate. Theres this sense that every minute of the day is an emergency, and its not, says Robinson. It makes the other person try to hustle up and do things as fast as they possibly can. If your quality is suffering for the sake of speed, take a step back and ask yourself if you really need to be pumping your product out so quickly. (Learn how mindfulness can help ward off stress.)

Your coworker is always anxious

One of the best ways to fight secondhand stress is to recognize which people trigger your stress response. Once youve figured out who puts you on edge, politely limit your time with that person, such as telling a coworker you have just five or 10 minutes to discuss an upcoming project. If were in a situation and need to spend time with someone we know could be draining for us, set a clear boundary about your time, says Dr. Hanna. When its problematic is when its starting to drag on, and the person is zapping our energy.

Your kid is loaded down with schoolwork

When your child comes home after school or your partner returns from work, you can probably sense if its been a bad day, even if they refuse to talk about it. Any member of the family that is under pressure in some sort of way transfers that, says Robinson. If theyre in the habit of not confiding in anybody, when we hold it in, that entrenches the false belief of stress. Give your family members time to cool off, but make sure they know they can confide in you. Talking about stressors immediately takes off some of the burden, says Robinson.

You feel completely beat

Theres a reason being around a high-strung friend wears you out, even if that persons worries dont actually affect you. Picking up that contagious stress, your brain pumps all your energy into the drive to stay alive, which takes a toll on your body. We dont realize because were not connecting it to something particularly stressful, but our environment is telling us theres a reason to be stressed out, and its wearing down our energy reserves, says Dr. Hanna. (Here are more medical reasons you’re tired all the time.)

You get notifications for emails

You have two types of attention: the things you consciously choose to attend to, and the things that demand you notice, says Robinson. If youre on a roll with an assignment at work, email notifications can force your attention to the incoming messages, signalling to your brain theres something new to stress over, even if you don’t need to reply right away. Notifications play to the startle instinct, which means you have to stop everything and pay attention to it, says Robinson.

Your coworkers email sounded annoyed

Receiving a terse email could set you into a spiral of stress as you try to figure out why the sender is annoyed with you. But not so fastyou might be reading it with the wrong tone. Because you arent getting the body language and tone of voice youd get in person, emails are easy to misinterpret. People usually are being pretty straightforward, not putting in the niceties wed get in front of someone live, says Robinson. Take all that with a grain of salt, and dont be set off by any perceived tones in email.

Your ideas are totally unoriginal

A nagging boss who pushes you harder than necessary could actually be ruining your productivity. When youre feeling stressed, your brain puts all its energy into survival, making it hard to get your creative juices flowing. If there really is a threat to your survival, you need to be task-focused and get things done, says Dr. Hanna. You dont need to be creativeyou just need to get it done and protect yourself.

(Psst: These are thephysical effects stress has on your body.)

Your stress feels more subtle

Firsthand stress is stronger. Its going to the core of who you are, says Robinson. Secondhand can be just as debilitating if it succeeds in setting off all the health effects of stress. Let it go too long, and it can have the same effects as any chronic stress: shutting own digestion, increasing bad cholesterol, decreasing good cholesterol, and more, he says.

Youre getting brain fog

Feeling forgetful or having a hard time staying on task? Other peoples stress could be to blame. If youre picking up on the stress of someone around you, your brain goes into the same survival mode it uses for your own immediate threats, meaning its putting all its energy into keeping you safe. When were picking up cues from our environment, you could have a hard time thinking clearly or logically, says Dr. Hanna. (Here are some other common causes of brain fog.)

You watch the news during breakfast

Theres a lot in the media about negative news, and it puts everyone on edge more, says Dr. Hanna. When youre already stressed outlike by worrying about national tragediesyoure even more likely to pick up secondhand stress from other people. In fact, one study in Harvard Business Review found that people who started their days with a few minutes of negative news were 27 percent more likely to rate their days as unhappy six to eight hours later than volunteers whod watched solutions-based news stories.

The person behind you in line is huffing and puffing

If the person behind you at the grocery store is prodding you to hurry up, you could end up falling into the pressure to rush. People are on fight or flight, and the fight mechanism is breaking out, says Robinson. Its not an emergency. Youll get out, whether its five seconds or 55 seconds. Its one thing to pick up the pace to help that person out, but dont let that persons stress mess with your own happiness.

Next, learn the stress “facts” psychologists need you to stop believing.

The post 13 Signs You Could Have Secondhand Stress appeared first on Best Health.

You’re having major brain fog

After what you considered a good night’s rest, you wake up feeling spacey, and you walk out the door without your wallet. Don’t just chalk up forgetfulness to aging, says Martin G. Bloom, MD, a cardiologist and functional medicine expert. He says brain fog can be indicative of something more serious, like a hormone imbalance that impacts cognitive issues, for example. For women especially, mind lapses may indicate a dysfunctional thyroid. “Consider a comprehensive blood test that measures all of your hormones and biomarkers, and a complete thyroid test that not only measures your thyroid hormones but also possible thyroid antibodies, to determine the root causes of your brain fog,” he says.

Because your intestinal microbiome can impact the rest of your body, healthy eating may bring greater clarity and ability to concentrate. “Most patients are amazed by the difference a healthy gut can make in their cognitive function. They report feeling sharper, smarter, and quicker with an improved ability to focus, remember things and complete mental tasks,” Dr. Bloom says. Eating more probiotic foods can help balance your microbiome.

Your sex drive is low

The demands of work or parenting can drive down desire; so can decades of partnership, for some couples. While your libido will ebb and flow, if you never have the urge, says Dr. Bloom, your hormones may be out of whack. Talk to your doctor about lab testing to analyze your hormones, such as testosterone, estradiol, estriol, progesterone, and more. Hormone imbalances may be associated with more serious conditions, like fatigue, depression, weight gain, and even heart troubles. “The hormone test will act as a roadmap, and 99 percent of the time testing will uncover the root causes,” Dr. Bloom explains.

(Psst: Find out the sex problem marriage counsellors hear about all the time.)

You’re super stressed out

Whether it’s work, family, relationship, or general concern with the world we live in, constant stress can affect your health. The stress hormone cortisol can stay elevated, says Dr. Bloom: “When cortisol levels are unbalanced or spiked, this can cause us to feel moody, anxious, depressed, or suffer from poor cognitive functionall equating to lower libido and self-worth. High cortisol can also cause an increase of body fat and inflammation, which can lead to less self-confidence, frustration, and reduced energy and overall well-being,” he says.

As with brain fog, Dr. Bloom encourages patients to start the road to relaxation via their gut. “Stress is something that can be managed and fixed with the right support, and reduced stress can be a major player in improving your overall health and quality of life,” he adds.

You feel sleepy all the time

Apart from carving out time to exercise and taking care to follow a good diet, your nightly slumber is a key component to your health. So when you’re struggling to fall and stay asleep or you just feel like you can never get enough snooze-time, talk to your doctor ASAP, advises Dr. Bloom. You might be fighting sleep apneaa sleep disorder in which your airway collapses and disrupt your sleep cycle throughout the night. The condition is linked to high blood pressure, weight gain, and heart disease.

Sleep is also crucial for resetting your internal clock, says Dr. Bloom: “In the perfect scenario, your body will have an amazing regenerative sleeping pattern,” he explains. “As we age and some of these internal hormone levels become unbalanced, this can cause a domino effect of imbalances and deficiencies, thus causing poor sleep.” A simple chat with your doctor can alert him or her to the tests you may need to discover what’s not cycling correctly in your body, helping them to change the pattern and give you the sleep you need. (Here’s every question you’ve ever had about sleepanswered.)

You have muscle twitches in your legs

If you spend the majority of the day sitting at a computer or in front of a TV, you may not think twice about the occasional muscle twitch or cramp in the leg. However, the medical director at the Carillon Miami Wellness Resort, Adonis Maiquez, MD, warns frequent spasms in your muscles can indicate low magnesium levels. Over time, it can pose health issues. “It carries a risk of cardiac arrhythmias [abnormal heartbeats],” he adds. To help alleviate the random flinch, Dr. Adonis (he’s known by his first name) recommends increasing your consumption of magnesium-rich foods like almonds, pumpkin seeds, and bananas. Or, if your doctor suggests you require an even higher amount of this essential vitamin, consider a magnesium supplement.

Your hands and feet tingle

The occasional buzz or goosebumps episode is fine, but if your hands and your feet tingle regularly, says Dr. Adonis, you might have a vitamin B12 deficiency. Left untreated, this lack of an essential nutrient can lead to anemia. To ensure you’re well balanced, consume foods like eggs, meat, and dairy. (Only animal products typically contain vitamin B12.) If you lead a vegetarian or vegan lifestyle, a B12 supplement can help with adequate intake.

Your skin is super dry

Dry skin is especially a concern during cold weather, but you should alwayskeep an eye on hot spots: According to Janet Prystowsky, MD, those itchy flaky spots could be a clue that your low-fat diet is behind a fatty-acid deficiency. In addition to adding a daily moisturizer that’s compatible with your skin type, she recommends adding more good-for-your-fats to your daily menu like avocados, walnuts, and olives.

You’re breaking out

Though acne is largely a genetic and/or hormonal condition, says Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City, there are several factors that could be enticing an unfortunate zit (or five) to erupt more frequently. “Stress may trigger a flare up,” he says. “It has been well-documented that stress in the workplace or in school during testing periods is associated with worsening of acne,” he says. “When you sleep, cortisol levels naturally go down.” Other culprits could be consuming too many sugary and starchy foods, which lead to high blood sugar levels, encouraging inflammation. Dr. Zeichner adds cow’s milk, with a big emphasis on skim milk, is also associated with flare-ups, too. (Check out this plant-based milk guide if you just can’t do dairy.)

You’re always tired in the afternoon

After sitting through more than a handful of meetings you didn’t actually need to attend, you might find yourself counting down the minutes until it’s time for a snack or coffee break.But if you consistently feel like an afternoon pick-me-up, says Tania Dempsey, MD, you might be reaching for the wrong foods at lunch time, causing you to lose your stamina long before you head home for dinner. She explains that carbohydrate-rich foods, like pizza, sandwiches, or other bread-based meals, can cause your blood sugar to spike and then crash a few hours later. “Low blood sugar, also known as hypoglycemia, can cause the sleepiness and fatigue that people get in the afternoon without them realizing why they feel that way,” she says. To save you from searching out something sweet or caffeinated, Dr. Dempsey says to focus on mid-day meals that are balanced with protein, fat, and fibre-rich vegetables to maintain your blood sugar levels.Now that you know how to look after yourself better, check out these powerful ways to remind yourself that you’re worthy.

The post 9 Silent Signs You’re Not Taking Good Care of Yourself appeared first on Best Health.

How bad could it be?

The wordstressgets thrown about in casual conversation every day, but stress can be a serious health problemand people tend to carry more stress than they realize, especially at work. According to Statistics Canada, work is the leading cause of stressamong our Canadian population. The survey revealed that 62 percent of Canadian workers deem work as their main source of stress on a day-to-day basis.Let’s set the record straight on the following facts about stress.

If you ignore stress, it will go away

It is common for people to try to take an “out of sight, out of mind” approach with stress, says Jessica Rohlfing Pryor, PhD, a clinical lecturer in the department of psychology at Northwestern University. This is harmful to your body and well-being, Dr. Pryor says, and it potentially puts you at risk for problems such as heart disease, gastrointestinal conditions, reproductive issues, sleep problems, weight gain, cognitive impairment, and mood disorders. “I often tell my clients that compartmentalizing stress is akin to trying to put water in a cardboard box: It will leak out in one way or another.”

Willpower can overcome stress

You may have heard people say to someone with stress: “Oh, just get over it,” or “Pull yourself together.” But stress is not something you can just “get over,” according to practicing clinical psychologist John Mayer, MD. “We need coping mechanisms and lifestyle changes to be stress-free.” (Here are some tips for managing stress.)

Stress is all in your mind

Another one of the misconceptions about stress is that it only impacts your mental well-being. Stress is closely linked to mental health in two major ways: It can make mental health problems worse, and it can be caused by mental health problems, like anxiety or depression. However, stress can also have an impact on physical health. “I have seen stress be the cause of very unusual ailments that one would not normally associate with stress,” says Dr. Mayer. Sore throats, ringing ears, dizziness, muscle aches, bloating, heart disease, and nervous shakes may all be exacerbated by or linked to stress. Keep in mind, thephysical effects of stress can be severe.

You can put off managing stress

Stress can’t wait. “In my practice, I work with a considerable number of high-functioning professionals, and I have now come to expect them to commit to taking care of themselves after the busy season or their next professional deadline,” says Pryor. “The thing is, we cannot make up for stress periods similarly to how we now know we cannot make up for lost sleep. It is important to maintain good self-care practices because of this.”

Stress won’t interfere with your thought process

While stress isn’t a psychiatric diagnosis, it can lead to distorted or paranoid thinking in people who are prone to those mental health issues, says Dr. Mayer. (Once you get these facts about stress straight, make sure you watch out for these signs you’re more stressed than you realize.)

Stress is the same for everybody

Like all mental health issues, there is no “one size fits all.” In fact, quite the opposite is true, says Dr. Mayer. “Stress is idiosyncratic, which is why there are so many varieties of physical manifestation.” Whether you get stressed about your finances, your career, your relationship or having people over for dinner, your stress triggers are unique to you. Everyone responds to stress in their own way, too. Some people’s responses are emotional, others are physical, and others are a combination of the two. (Feeling stressed? Here’s why it might be a good idea to call your mom.)

Stress is a motivator

People often say that stress is a motivator, but this is antiquated thinking, says Dr. Mayer. “Research has shown that the best motivators are internal motivation, not external motivators. Stress as a motivator is temporary, thus ineffective.” It’s important to distinguish between stress and stimulus. Setting goals, figuring out how to overcome obstacles, and pushing yourself to succeed are stimulating, and that isn’t the same as stress. If you know someone who seems to thrive under pressure, consider that they’re succeeding in spite of stress, and not because of it.(Psst: Here’s how mindfulness can help ward off stress.)

Stress is good for you

While mild stress in certain situations may be beneficial in very particular circumstances, such as “mild performance anxiety” before a speech, presentation, or performance, which can help a person be alert and energized, it’s dangerous to put a positive spin on all types of stress. When your stress has reached a level that it has an adverse effect on your overall health, your job, your family, or your relationships, it is time to seek help. If stress is constant and prolonged, it develops into chronic stress, warns Pryor.(Do you exercise to relieve stress? Here are the best stress-busting workouts to try.)

Stress is inevitable

Life does come with unavoidable stressors, but we shouldn’t expect to get stressed simply because we are alive. “The key is how we cope with the daily bombardment of stress,” says Dr.Mayer. It is possible to take steps to manage your stress, to make it less likely to overwhelm you. Being aware of your stress triggers is another great stress management tip, as it lets you plan ahead, take all necessary precautions, and put self-care mechanisms in place. (Learn how stress can contribute to body pain and weight gain.)

Stress is a choice

Certain choices you make may lead to stress in your life, but it’s dangerous to label stress as a choice. This can add to stigma surrounding mental health issues. And remember, everybody has different stress triggers and responds to stress differently. It might be easy for one person to tell themselves not to get stressed, while someone else would become stressed regardless of any personal pep talks. If you are stressed, don’t beat yourself up about itjust make the choice to take action and relieve yourself of stress using proven expert-approved methods. (Find out what actually happens to your body when you’re stressed.)

Stress cannot be cured

It’s true that there is no catch-all cure for stress, and chronic stress can take time to subside. “Chronic stress, which is constant and persists over an extended period of time, can be debilitating and overwhelming,” says the American Psychological Association. But even people with chronic stress can manage stressors and may be able to reduce stress through coping mechanisms and making healthy lifestyle choices. Talk therapies, medication, ecotherapy, and various complementary and alternative therapies are possible treatment methods.(Psst: These are the questions to ask before taking prescription medications.)

Only medication is effective in treating stress

People do take medication for stress reliefand find it effectivebut it’s not the only treatment option. In fact, research shows that the best course of treatment for those who need treatment for stress is the combination of therapy and medications, says Dr. Mayer. (Here are some expert tips for finding the best therapist for you.) A therapist may recommend cognitive behavioural therapy (CBT), which helps you understand your thought patterns, recognize your trigger points and identify positive actions you can take, or mindfulness techniques, such as meditation and yoga with a particular focus on reducing stress.Now that you know these common facts about stress that people confuse, learn about thehealthmyths that need to die.

The post 12 Stress “Facts” Psychologists Need You to Stop Believing appeared first on Best Health.

We all live with stress. From traffic jams to office politics, theres really no way around it. Even the so-called good stress that comes with buying a new home or getting a job promotion can take its toll. Left unchecked, too much stress can cause headaches, trouble sleeping and even elevated blood pressure. Luckily, there are things we can do to take the edge off.

We asked Emily Thring, founder and director of The Quiet Company, a meditation studio in Toronto, for a few ways that practicing regular mindfulness can help us say buh-bye to stress.

Build Resilience

Humans are naturally resilient, but in our modern world, we need to develop even more mental toughness since we are constantly bombarded with information, news, politics and all of the potentially stressful things we might not have known about if we didnt have the Internet, says Thring. Establishing a consistent meditation practicewhich can be as little as 10 minutes a dayslowly builds our inner strength, which helps us resist day-to-day stressors. It also helps to protect us from lifes big challenges, ensuring that they have less impact on our overall health and happiness, says Thring. (Learn ways to practice mindfulness during your morning commute.)

Shrink Your Stress Zone

Research from the University of Pittsburgh has shown that regular meditation can reduce the size of your brains stress zone. After just eight weeks of daily om sessions, the amygdalawhich is known as the brains fight or flight centre, where the stress response is initiatedactually starts to shrink. Whats more, as the primal region of the brain becomes smaller, the prefrontal cortexwhere higher thinking happensgrows. (See how practicing meditation changes your brain.)

Ground Yourself

No matter how resilient we become, those fuming, hair-pulling moments are still inevitable. When you feel yourself getting worked up, a few focused deep breaths can help you decompress and get back on track. You can also use a quick meditation to get into the right mindset ahead of a potentially nerve-racking situation, like public speaking. Just set aside 10 minutes to resetwhether that be resting with your eyes closed or going for a mindful walk.

Change Perspectives

A mindfulness practice helps you realize that how you react to a situation is actually a choice. We can develop a positive or curious reactionto something rather than a knee-jerk negative reaction, says Thring. Mindfulness can help you mentally step back and observe things from a different perspective or with more clarity, which can help you pause and reflect before you react. (Find out if Ginseng can help improve mindfulness.)

Make It Accessible

No time to make it to a meditation class (like ones at these Toronto studios) but need some guidance? Meditation Studio is an app loaded with more than 40 experts, so you can explore different voices and styles or experiment with om sessions using timed interval sounds or soothing music. We love that you can see howmany people are meditating with the app at the same timeits very inspiring. There are many meditation apps to choose fromcheck them out.

Have trouble meditating? Here’s how to start.

The post How Mindfulness Can Ward Off Stress appeared first on Best Health.

Im stressed about following investment trends, but can I afford not to?

Like all money matters, investing can be a source of stress for many of us. Its tempting to follow the latest investment trends, buy the hottest stock, compare our portfolio to our neighbours and worry whether were saving enough money. And, though there is no right or wrong way to invest, there are steps we can take to reduce our stress.

Step #1: Don’t try to time the market

Waiting for the top or bottom of the stock market can paralyze you with stress and leave you full of second guesses. Plus, if youre going to be investing for the rest of your life, it will be hard (if not impossible) to consistently buy low and sell high over the decades.In fact, a lot of people get caught up in following the day-to-day movements of the market and end up doing the exact opposite: They sell low when the market is falling because theyre stressed about potential losses and buy high when the market is climbing because theyre worried that they will miss gains. Plus, these simple tricks can help set yourself up for a better financial future.

Step #2: Average in

One way to take the stress out of deciding when to invest your money is to average into the market that is, invest a certain amount regularly, like $500 every two weeks or once a month. In fact, most investment firms allow you to automate this process so that your predetermined amount comes out of your bank account with whatever frequency you choose. Doing this can help take away the worry and vigilance needed to try to time your investments.

Step #3: Use index funds

Not only does buying individual stocks require a lot of research but you also need to stay on top of all news related to the companies you invest in. Instead of putting in all this effort, you can invest in passive index funds (or index exchange-traded funds), which track the performance of the stock market (less what is often a very small management fee). While you wont beat the market with this approach, you can be rest assured that your return will match the market. With that said, there are many investment products out there with the label index on them, so its a good idea to talk to an investment professional if you are unsure which one is best for you.

Step #4: Know your goals and risk tolerance

If you are 25 years old and four decades away from retirement, your investment portfolio can probably weather a large drop in the stock market. But if you are 65 and about to start withdrawing from your portfolio, you may not want the added worry of watching your portfolio fluctuate in value. To avoid this undue stress, its best to make sure that your investments match your goals and risk tolerance for your stage of life. This may mean reducing your exposure to the stock market and increasing your exposure to a fixed income. If you are unsure how to match your goals to your portfolio, you can speak with a financial planner or an investment professional to help you out. But first, here’s what you need to know before working with a financial advisor.Jordan Campbell, CFA is a financial advisor.Still stressed about whether or not to follow investment trends? Learn exactlyhow stress physically affects your body.

The post 4 Strategies For Making Investing Less Stressful appeared first on Best Health.

Your brain in a crisis

We all experience oh crap moments. Running into the person you cancelled a date withwhile youre on another date. Realizing you hit reply all on an email that youd do anything to have back. Earthquakes, medical emergencieswhatever the situation, the first thing you probably do is freak out. Everybody does. While many of us think that were cool in a crisis, science tells us that we seldom are.At the moment we need to be keenly aware of our surroundings, our attention can tunnel in on the scariest thing in the scene, leaving us oblivious to the other sights, sounds, and even smells around us. (Not to mention the physical effects of stress.) Armed robbers go unidentified because witnesses remember little more than the guns. Our ability to remember the things we do notice also becomes compromised; we can be told something, and two seconds later well forget. And we jump to conclusions.When were freaked out, were anything but at our best. Here’s what you have to do nowand remember to do when a crisis arises.

Breathe

Firefighters, Navy SEALs, and snipers are taught how to bring down their blood pressure, heart rates, and respiratory rates quickly, as well as help rein in over-reactive nervous systems. Box breathing, belly breathing, hum breathingyou can learn these techniques in minutes. (Here’s what happens to your body when you actually relax.) Once you calm down, youll encounter the most routinely ignored challenge of any crisis situationidentifying accurately what all the fuss is really about.

Recognize

We are apt to misdiagnose problems during moments of crisis because we dont practice for them. Do the thinking ahead of time so you can just fire off the solution when its showtime. This is why flight attendants suggest you find the closest exit before you departso you dont have to go exit shopping after the plane has caught fire or is sinking into a river.Sometimes we arent prepared with all the knowledge we need. Lets say were on a hike and a bear shows up. Is the bear the one that were supposed to back away from slowly, or is that a shark? I know that Im supposed to sucker punch one of those two animals, but I cant remember which one. Better to read suggestions on how to respond before heading into the wild.

Execute

Performing in a crisis is becoming more important for all of us, for two reasons. Back in the good old days, the reliability of most anything we used or did was far less than it is today. Engines conking out after takeoff? Pilots used to call that Tuesday. Today, its a rarity. Now think about what happens to our preparedness as the likelihood of something bad happening shrinks. Unless we practice what hardly ever happens, our ability to respond when it does happen tends to slip away. Reliability can kill you.Also, the systems we use today are more complex. There are seldom moving parts in plain view that allow us to see when things are about to go wrong. When complex systems lack transparency, dire situations can come out of nowhere. Driver-assistance technologies that help us steer, maintain our distance from the car in front of us, and alert us to impending collisions have started to become standard equipment. Our cars might fail to recognize something in the road (such as Canada geese) or steer us out of our intended lane.Ironically, the systems that were designed to lessen our workload might require us to remain in a state of increased vigilance in order to survive these increasingly infrequent events when they do happen. The Internet of Things promises to make our homes, our workplaces, and entire cities like this.

Accept

As technology becomes part of most everything, and as once-large risks get shattered into countless small ones, having the living crap scared out of us every once in a while may become a standard affair. We should all learn to breathe, recognize the situation, and execute the plan that we were smart enough to prepare well in advance.Next, check out these easy and transformative ways to deal with stress.

The post What Happens to Your Brain in a Crisis appeared first on Best Health.

Why can’t you sleep?

Another sleepless night and yet you eat well, exercise regularly, avoid caffeine and screen time before bed… and have made your room a Pinterest picture of a good night’s sleep. So what’s to blame?We’ll get to that shortly. First, here’s why not sleeping well is a bad thing: It is linked to heart disease, diabetes, obesity and other health conditions. “There is also mood disturbance, often depression,” says Eva Libman, a clinical psychologist and sleep specialist in Montreal. “Cognitive function and performance are impaired. And if there is a pain condition, it is exacerbated by inadequate sleep.”Getting enough quality sleep has a restorative effect and can even clear the brain of toxins, as a 2013 study by researchers at the University of Rochester Medical Center in New York and NYU Langone Medical Center identified. According to the study, published in the journal Science, “the restorative function of sleep may be a consequence of the enhanced removal of potentially neurotoxic waste products that accumulate in the awake central nervous system.” This “brainwashing” also removes beta-amyloid, a peptide that can accumulate, forming plaque on nerve cells. Notes Libman, this is associated with the development of dementia. To avoid the risk of dementia, cut back on thisdaily habit.Read on for the most common sleep stealers and how to best fight them.

Your kids

“Parenting can be costly to our sleep hygiene,” says James MacFarlane, director of education at MedSleep clinics across Canada and associate professor in the department of psychiatry at the University of Toronto. He notes that according to a 2005 Statistics Canada survey, respondents with one child under the age of 15 at home slept an average of 17 minutes less than their childless counterparts; those with at least two children under the age of 15 slept 25 minutes less.Rates of sleep also vary depending on age. According to a 2010 Statistics Canada survey, among Canadians age 15 and older, 15- to 24-year-olds reported the most amount of daily sleep (eight hours, 59 minutes), whereas those age 35 to 44 reported the least (seven hours, 57 minutes). But some people are “short sleepers” and require just five to six hours of sleep per night; others are “long sleepers” and require nine to 10 hours a night. The amount of sleep required is individual and should be based on the number of hours you need to feel you are functioning at your best during the day, explains Libman.While getting rid of your kids is not a practical solution to getting more sleep, making sure they get on a good sleep routine and managing other sleepless night culprits can help ensure that the precious hours you do get are as fulfilling and restful as they can be. If you’re looking for more solutions, thesesleep-inducing products are worth a try.

Your job

“Work can come with a significant cost,” says MacFarlane. Long hours, commutes and 24/7 expectations, not to mention shift work, can all cut into precious downtime and result in a sleepless night.If you are dealing with a stressful job or negative work environment, the sleep loss could be exponential. “Working in a ‘toxic’ environment may lead to frustration and despair, which can have an impact on the ability to fall asleep and stay asleep,” says Libman.For anyone whose sleep/wake cycle is out of synch, Libman recommends a combination of melatonin (found in the vitamin section in pharmacies), and bright light exposure during work hours, to help them adjust it. “Melatonin is a hormone that the body produces naturally that signals sleep time is coming,” says Libman, who recommends taking a small dose (three milligrams) several hours before your normal bedtime, which is when your body should produce it naturally. (Here’s what happens to your body when you take it.) Melatonin does not make you sleep, but rather helps promote sleep onset. Libman suggests consulting a sleep specialist to find out the proper timing of melatonin for you. She also recommends getting a dose of bright light exposure preferably a half-hour upon waking up to help you feel more alert. Special lamps, originally developed to treat seasonal affective disorder, that deliver the right kind of UV-protected light exposure (look for 10,000 lux [a measure of light intensity]) are available at electronics retailers. Place the lamp on the table during breakfast (follow the manufacturer’s directions; it is usually placed 12 to 14 inches away from your face).Libman cautions that bright light exposure should be limited in the late afternoon and evening. She even recommends wearing sunglasses in the late part of the day so as not to interfere with the production of natural melatonin (which is inhibited by light exposure). She notes that, when it comes to screen time in the evening, TV is a better choice than a computer; the bright light from a computer screen close to your face can suppress melatonin. If you don’t want to give up your computer before bed, Libman suggests using digital protection glasses. “They counteract the blue lightwaves, which are most alerting.” Here’s exactly how blue light can affect your sleep.Then there’s shift work, when work schedules conflict with the body’s natural circadian rhythm, forcing people to work and keep awake when tired, and sleep when alert; this often results in poor sleep quality. If you are trying to invert the sleep/wake cycle, the bright light should be administered during the night, explains Libman.

Medications

Many medications have either stimulating or sedating effects, says Libman, who explains that some stimulating antidepressants such as Prozac can interfere with sleep, and should therefore be taken in the morning.”In general, you should try to time these medications appropriately,” says Libman. In many cases, it may be advisable to take them earlier in the day if you find they keep you awake at night. Check with your doctor.Here’s the best time of day to take each of your dietary supplements.

Stress & anxiety

“Stress almost always interferes with sleep,” says MacFarlane, who adds that “chronic stress causes hyper-arousal, which is not compatible with satisfactory sleep.” Similarly, anxiety can also interfere with sleep and result in a sleepless night, he says.”People don’t realize that their daytime life has an important impact on their nighttime sleep quality,” says Libman. “If stress, tension and worries are not dealt with effectively, sleep quality is likely to be compromised if you are already predisposed to poor-quality sleep.” She recommends taking a half-hour near the end of the day to make a list of what is on your mind problems, as well as solutions and timelines for addressing them then set it aside. When these thoughts emerge at night, remind yourself that you have dealt with them and there is a plan for each, then refocus on preparing for sleep.Also remember that getting regular exercise can help to deal with stress and tension, and it can help to dissipate those excess stress hormones. Just don’t leave it too late in the day; that may make you too energized to sleep. Plus, check outhow many calories you can burn while sleeping.

Chronic pain

MacFarlane lists chronic pain conditions among the top things that can affect sleep. Libman notes that not only will pain make it harder to drift off and affect the quality of your sleep, it is also likely to wake you up through the night, even if you don’t notice it. And if you have a sleepless night, you will experience pain more acutely the next day, she says. “It’s a bad cycle.”While “it’s extremely important to have good pain medication,” says Libman, MacFarlane cautions that narcotic medications can also disrupt sleep by suppressing respiration. Examples of these types of narcotics include oxycodone, methadone and morphine. In these cases, talk with your doctor to see if you can achieve relief with a lighter dose at night.Be sure you’re not missing these silent signs of sleep apnea.

Allergies

An allergy will interfere with breathing, which disrupts sleep. It is important to treat the allergy with medication, says Libman, adding that you can also provide a more comfortable environment in your bedroom by using an air purifier, for example. “If blocked nasal passages are interfering with sleep, try nose strips to open the nasal airway,” she says.MacFarlane adds that if there is increased airway congestion at night, it might indicate local allergens, such as feathers, pets or dust mites. “This is usually worse during winter months, when windows are closed,” he says. “Nasal steroid sprays or antihistamines can significantly improve sleep quality.” He suggests avoiding a down or feather duvet or pillows, buying a good-quality pillow protector and mattress cover, and removing wall-to-wall carpeting. Also, wash bedding weekly in hot water, to protect against dust mites. And if you live in one of thesesix cities in Canada, you may want to take extra precautions for your allergies.

Food & drink

“If someone is prone to insomnia, we usually suggest limiting caffeine in the latter part of the afternoon,” says Libman. “Alcohol close to bedtime may have first a sedative and then an alerting effect.” No particular foods have been identified as harmful to sleep in general, she says. Still, there are individual differences: If a person perceives a food as “difficult to digest” (e.g., foods that are high in fat, or contain caffeine) or has a physiological condition such as gastric reflux, this may cause nocturnal discomfort and interfere with sleep and result in a sleepless night. In such cases, avoiding the trigger is the best solution.As for whether certain foods help you sleep, Libman says there are some, such as warm milk, that are believed to have a small effect. “This is because milk contains some of the precursors to tryptophan, which has some soporific effect,” she says. However, any food a person finds soothing and that takes away feelings of hunger will help in falling asleep, says Libman. Next, read up on 12 habits that could be ruining your sleep.

The post 7 Reasons You Had a Sleepless Night appeared first on Best Health.

The physical effects of stress can be severe

You may develop tension headaches or find that stress makes it hard to sleep (and that lack of sleep can also lead to headaches.) Make sure you know exactly how much headache medication to take.

Your heart and lungs

In moments of stress, youll notice your heart pounding faster and your breath getting quick and shallow. At the same time, your blood vessels tighten, raising blood pressure. When stress is chronic, that increased heart rate and high blood pressure can damage arteries over time.

Your immune system

Research suggests that stress can impact the immune system, affecting everything from your likelihood of getting a cold sore to your ability to build resistance to the flu when you get the flu shot.

Your muscles

You might notice your muscles tighten during times of stress, particularly in your shoulders, back, face and jaw.

Your digestion

Stress can cause nausea, butterflies or stomach aches, plus it can stall digestion as your body diverts energy elsewhere to help your body respond with fight or flight in the face of a perceived threat.

Your reproductive system

You might miss periods or have your menstrual cycles thrown off when youre stressed. It can also diminish your sex drive. (Here are8 more symptoms that are linked to stress.)

Try these 3 stress-busters to mitigate the physical effects of stress

Exercise

• When you exercise, your body produces endorphins, chemicals in the brain that can elevate your mood. So, instead of stressing it out, sweat it out!

Meditate

• Whether its yoga or chi meditation, studies have shown that decluttering the mind can alleviate stress. But in order to fully reap meditation’s amazing health benefits, make sure you’re not making these common mistakes.

Take up a hobby

• Find something that you enjoy, like painting or reading, and engross yourself in it. Thats mindfulness.

Looking to kick-off this year with a bang? Don’t forget tocheck out our top wellness ideas.

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Who doesnt want to be healthier? Thankfully, its the baby steps that really count.

Its not rocket science, this business of wellness. In fact, all you need is 15 minutes a day and youll be well on your way. Best Health caught up with naturopathic doctorSara Celik(also a spokesperson for Renew Life) for her top tips on how to maximize those daily moments for a healthier 2019.

What three things are dragging us away from good health and our goals to be healthier?

Number one is our addiction to our digital devices. The more connected we are to our devices, the more disconnected we are to ourselves. Fundamentally, good health starts with being connected to your own body. Your body communicates with you every single day. When theres bloating, your body is telling you something. When your skin is itchy, your body is telling you something. When youre not as sharp and your memory isnt what it used to be, your body is telling you something. But were not paying attention because were too plugged in. We have our devices with us all day, from our morning bathroom call to our dinner table.Number two is our food. Our food is so different today than it was 100 years ago. Researchers have sampled soil from 100 years ago and compared it to todays soil and its completely different in terms of nutritional and mineral value because of pesticides, herbicides and pollution. As a result, our food has changed. Also, a lot of people are overeating, consuming the wrong things or not paying attention to nutritional value. Were trained to eat what tastes good, not what does good, and theres a big difference.Number three is a combination of our stressful, modern, chemical lifestyle. Everything is artificial. Our bodies arent designed to meet todays demands, and were not honouring the simple things we need, such as getting enough sleep, drinking enough water and sitting down when its time to eat. Find out how many glasses of H2O can help boost your metabolism.

Do you think stress is the biggest issue that women come to you with as patients? Is that sort of the crux of everything?

That and hormones the two go together. Womens hormones go out of whack due to stress. Take menopause, for example: Were meant to go through menopause its a natural part of life. But when women have a lot of symptoms or difficulty dealing with menopause, nine times out of 10 its because theyre also leading high-stress lives.

We kind of ignore the stress or feel like Well, thats just my life. Its stressful whatever. I can deal with it. But we really should be paying attention to it, right?

We should be paying attention, and I ask my patients, Do you have 15 minutes a day? Were not asking for five hours a day; were looking at those small steps you can take every single day that trust me will have a huge impact at the end of a year.

What are you suggesting that people do in those 15 minutes?

Use those minutes to get connected and be present. Put away your phone, find a room or space where you can be on your own and just try to connect. When people get connected, they understand their symptoms a little more because theyre in tune. We often ignore symptoms until they get louder and are screaming at us, but if people pay attention to the subtle, small signs, they can address an issue before it becomes a big, chronic issue.

Detoxing fits into this idea of reconnecting with yourself and listening to your body to be healthier. You advocate for total body cleansing versus colon cleansing. Why is that important?

We often associate cleansing with the colon, but we need to recognize that there are other pathways of elimination beyond the colon. In fact, there are seven pathways of elimination: liver, lungs, lymphatic system, blood, colon, kidneys and skin. We eliminate through all those pathways, so our cleanses are total body cleanses. Also, Renew Life is a digestive care company, which means we honour the digestive system. We recognize that the digestive system is the engine in a persons body. If your engine isnt working, you wont absorb nutrients, youll feel lousy and your body will tell you. It doesnt necessarily have to be with your digestive system either. Your skin is also a reflection of whats happening inside.

So, eczema?

As naturopathic doctors, we treat eczema, acne, psoriasis, rashes, redness and rosacea on the inside. Even if we give a topical coagulant to soothe irritation, we always look at gut health because toxicity in the gut is the reason why skin shows symptoms its an indicator of whats happening on the inside. Here’s how to prevent an eczema flare-up this winter.

Can you start a cleanse without seeing a doctor first?

Yes, most people know when they need a cleanse. Their body cues them: They feel tired or sluggish or their digestion is off. Even if somebody doesnt necessarily have symptoms, we have to recognize our exposure to toxins and acknowledge that every single person needs a cleanse. There are some people who shouldnt cleanse those who are pregnant or nursing, take certain medications or have autoimmune diseases but most people will generally feel when its time for a cleanse. (There are even many foods that cleanse your body naturally.)

How often should you do a cleanse to be healthier?

At least twice a year, and some people will do it seasonally. It doesnt always have to be a 30-day cleanse some will do a seven-day cleanse. It depends on the individual, but at least twice a year. Before you start a detox, make sure you read up on these six things first.

The post Be Healthier in 2019 — It Just Takes A 15-Minute Commitment appeared first on Best Health.

• Jigsaw puzzles are readily available at toy, book and department stores or online at Amazon.ca.
• Choose a picture that speaks to you, taking into account both subject matter and colour, because youre going to be looking at it for a very long time.
• Set up your puzzle somewhere that you can sit comfortably for long periods of time. If space is an issue, consider buying a specialty puzzle mat that you can roll away when youre not working on it.
• Invite your friends and family over. Having a puzzle in progress gives your guests a fun way to keep their hands busy.
• Puzzles make great gifts. Look for an image that speaks to your loved ones likes and interests.
• For an added challenge, try a gradient puzzle without images.
• When youre done your puzzle, reduce waste and regift it to a friend. (Still searching for that perfect gift for your BFF? Check out our 100+ item holiday gift guide.)

The post Why a Jigsaw Puzzle Could Be the Best Antidote For Your Anxiety appeared first on Best Health.

You can’t keep your eyes open

Have you ever been so overwhelmed that you find yourself taking a nap? It’s possible you’re simply exhausted, but it’s also possible that you’re experiencing stress-based fatigue, the body’s urge to try to shut down stress through rest. According to The American Psychological Association, 50 percent of people experiencing stress reported fatigue as a symptom, ranking higher than changes in appetite, muscle tension, and headaches. Extreme tiredness can manifest through three essential forms: Stress-based fatigue can feel emotional, similar to how you are spent after an intense argument with a friend; it can be physical, like how worn out your body feels after a long run; and it can be cognitive, similar to how your energy fades after a marathon meeting at work. Napping can be healthy in many cases, but if you find yourself snoozing every time you feel stressed, it’s important to see the difference between a rejuvenating cat nap and using sleep as a psychologically unproductive crutch. One symptom of depression is oversleeping, so if your fatigue feels like more of an ongoing form of mental distress then seeking therapy might help. Otherwise, enjoy the benefits of rest every once in a while.

You’re a ball of emotions

When you’re experiencing many emotions at oncerage, frustration, loneliness, fearthis can feel like an onslaught to your system. Perhaps your chest feels heavy, your thoughts are racing, and you can’t focus on the moment. You might be riddled with worry about the future or stuck on pain from the past. This is referred to as flooding. Everyday life is full of emotional experiences, but emotions that feel impossible to manage, such as frustration that arises in a heated, unprecedented argument with a spouse, falls into the flooded category. Arielle Schwartz, a licensed clinical psychologist, explains, “Flooding is the amount of emotional reactivity someone is experiencing in any given moment that feels beyond what they have the capacity to respond to effectively.” The antidote is to focus on the here and now. Here’s how to make managing stress much easier.

You’re frozen

In some stressful situations, fear can immobilize us, in what is known as a freeze response. This manifests as a sense of stiffness, restricted breathing, and feeling stuck in some part of the body. In the case of serious threats such as physical attack or during a natural disaster, our body might go into dissociation mode, an attempt to block out the reality of life-threatening risks. The freeze response doesn’t just show up in extreme circumstances but also in cases where we perceive a sense of helplessness either due to our age (think of a child who is still learning how to cope with the world) or our state of mind (perhaps we are in recovery from trauma or have undeveloped emotional resources). For Psychology Today, Leon F. Seltzer, wrote, “You’re stymied by inappropriate, exaggerated fear, you’re in no position to act sensibly to whatever might be menacing you.” He goes on to say, “Ironically, this self-paralyzing response can in the moment be just as adaptive as either valiantly fighting the enemy or, more cautiously, fleeing from it.” Here’s how to deal with frozen shoulder pain (and yes, it’s a real thing!).

You go with the flow

According to Curtis Reisinger, a clinical psychologist, another less-recognized stress response is fawning, a desire to cooperate or submit oneself to one’s threat or captor. This variation of appeasement is rooted in an evolutionary response. Think about a robbery: we may react by compiling with the requests of the person who can do us harm. In an emotionally fraught sense, fawning is similar, although the threat may be lower. Traditionally, the word fawn means to show affection or attempt to gain favor in a situation through exaggerated flattery. If you get into an argument with a loved one, you might withhold your true emotions to avoid conflict. This could be an example of responding to stress through fawning. In a watered down sense, fawning can be likened to people pleasing, a behaviour some of us are all too familiar with. Could cannabis help ease stress? This CEO says yes.

You feel like you might faint

If an episode of stress is accompanied by a dizzy fog that blurs vision or induces nausea, there’s a good chance that the faint response is taking place. Dr. Schwartz says that in cases of complex post-traumatic stress, the result of long-lasting stressors that are particularly intense, many clients experiencing faint-like symptoms report experiences that left them in a state of needing to shut down in order to survive. She says, “Many learn to disconnect from emotions and needs.” She attributes a sense of learned helplessness to this stress response that can remain even after the circumstances of the intense stressors have passed. For this, she recommends a somatic therapy approach such as EMDR, which is also a treatment for PTSD.Here are 13 things psychologists wish you knew about happiness.

You feel like you might faint

Ever wake up feeling sore like you ran a marathon the day before, but, um, you didn’t actually make it to the gym? Sure it’s common to feel like you need to walk around after sitting for too long or need to get in a good stretch from everyday tension and stiffness yet in many cases, body aches are physical manifestations of stress. David Clarke, president of the Psychophysiologic Disorders Association, says, “Headaches, low back pain, muscle aches, and gastrointestinal symptoms are the most common, but many more are possibleoften several at once.” If you find yourself having with lingering body aches you may be facing health-jeopardizing stress that may benefit from therapy.Don’t miss 10 things every psychologist wishes you’d do.

You clench your teeth

On The Tonight Show, Demi Moore told Jimmy Fallon that stress was the reason why her two front teeth fell out. She’s not far offexcessive teeth clenching is associated with emotional instability, according to research by the National Institute of Health. Teeth grinding can lead to headaches, jaw pain, facial soreness and overall tooth sensitivity. It could also be the reason your gums are receding. Long-term teeth grinding of the stress induced variety can result in flattened, chipped, or loose teeth, according to the Mayo Clinic. Teeth grinding or clenching commonly occurs during rest so it’s easy to be unaware that it’s happening. Regular dental visits can help keep abreast of this response. Since feeling this pressure in your mouth can be a sign of pressure in your life, assessing what is contributing to your stress and then reevaluating your life makes a huge difference.These 10 celebs are opening up around mental illness in an effort to break the stigma.

You eat your feelings

We’ve all heard of stress eating but in the moment when we’re reaching for Doritos after a tough work call or heading out for fro-yo after a tiff with a significant other, it can be really hard to slow down and acknowledge that we’re eating eat for emotional reasons instead of physical ones. Of course, the act of eating is bound to have emotions attached to it, especially since it is a form of pleasure and connection with others, yet when we look to food for comfort from life’s demands, it can lead to unwanted weight gain and other health risks. Dr. Elizabeth Trattner, says that physiologically speaking, she tends to see stress manifest in the form of weight gain around the trunk of the body; the neck, head, and shoulders are also at risk. The good news is that there are resources for how to stop emotional eating and the even better news is that our diets can help us int he stress-management department if we eatstress-reducing foods.Next, try these 10 tips to wind-down after a stressful day.

The post 8 Weird Symptoms You Didn’t Know Were Linked to Stress appeared first on Best Health.

How to breathe with your diaphragm

For an example of proper breathing, Prinsen suggests watching an animal or newborn baby while they’re sleepingthey breathe steadily and effortlessly from their bellies. But by the time we’re four or five years old, we’ve already learned improper breathing habits, and they soon become ingrained. “Eventually you’re 40 and you’ve been breathing in an unhealthy way for years,” says Prinsen. “If you want to change your breathing, you have to put effort into changing your habits.”The first step toward using your breath more effectively is to pay attention to it. “Notice what your breath is doing when you’re stressed, when you’re happy, during sex, and while doing exercise,” says Seth Daley, a Halifax-based yoga teacher, explaining that once you understand the way you breathe, you can start to modify it. Daley says breathing is integral to most forms of yogaand is ultimately a more important part of the practice than the physical postures. As he explains, the Sanskrit word for breath, prana, also means energy, and it’s a vital indicator of our overall well-being. That’s why practices that incorporate the breathlike yoga, tai chi and Pilatesare good places to start in learning how to use yours more effectively. You can also incorporate a mindfulness app into your daily routine.

Learning good breathing techniques

The key to good technique is learning how to breathe with your diaphragm. That’s the muscle beneath your rib cage, the same one you use for singing or laughing. “If you’re breathing properly, you can feel your diaphragm pushing down into your belly,” says Prinsen, who points out that through it isn’t crucial for the abdomen to go in and out while you’re breathing, it can be a good technique. If you’re guilty of holding in your stomach so that it looks flatterand many women arethen you definitely aren’t using your diaphragm properly. And utilizing the diaphragm is the key to letting go of stress. “It sends a message to the nervous system that you’re relaxed,” says Prinsen. If you want to achieve abs, it’s key to learn proper breathing for exercise.Daley says learning to control the breath is as simple as taking long, deliberate inhales at designated times throughout the day. He recommends counting to three as you breathe in, and then again as you exhale, making each inhale and exhale the same length, without pausing. “Not only does it make you aware of your breathing patterns, but it forces you to calm down and it draws your focus inward, like meditation does,” says Daley. He also suggests lying down with a pillow under your upper back as an even easier method to practise calm breathing. Once you get good at it, you can practice calm breathing while you’re walking, doing dishes or sitting in your car at a stoplight.

Finding a daily breathing routine

Though Prinsen recommends deep breathing for 10 to 20 minutes a day, he says even practising for a minute every hour will have noticeable benefits. “It will completely change your mental and emotional state,” he says. As an added bonus, he adds that good breathing has physical benefits for the whole body, as it helps reduce acidity and makes the body more alkaline. “If you have chronic acidity in your body tissue,” he explains, “you’ll have a greater tendency to develop chronic disease.” Isn’t that worth taking a deep breath for? Now, don’t miss these 50 easy habits that will help you live longer.

The post Why You’re Probably Breathing the Wrong Way appeared first on Best Health.

Could a mental health app help you?

Each year, 1 in 5 people in Canada will personally experience a mental health problem or illness. According to the Canadian Mental Health Association, 50 percent of the Canadian population will have or had a mental illness by the age of 40. Youth are also at risk with an estimated 10-20 percent affected. (The number is only an estimation because too often mental health disorders go undiagnosed. In Canada, only 1 out of 5 children who need mental health services actually receives them.)In honour of Mental Health Awareness Week, the experts at Yellowbrick, a psychiatric center in Evanston IL, are sharing the top rated mental health apps.Related: 13 Things Psychologists Wish You Knew About Happiness

Mental Health App: Calm

Focus: Anxiety. Think: guided meditations, sleep stories, breathing programs and relaxing music to increase mindfulness.Year released: 2017Cost: Free (upgrade for $60/year)Related: How to Have ‘The Talk’ About Your Mental Illness

Mental Health App: Moodnotes

Focus: Mood. Use the journal to improve thinking habits and avoid thought traps.Year released: 2015Cost: $4/monthRelated: 8 Signs You Might Be Depressed

Mental Health App: Headspace

Focus: Meditation. The app’s guided meditation lessons will help to improve mindfulness.Year released: 2012Cost: Free (upgrade for $10/month)Related: How Diet Affects Your Mental Health

Mental Health App: Pacifica

Focus: Anxiety & Stress. Think: mindfulness meditation, relaxation and mood tracking exercises to reduce negative thoughts.Year released: 2016Cost: Free (upgrade for $4/month)Related: DIY Detox How to Know When It’s Time to Power Off

Mental Health App: Talkspace

Focus: Therapy. This therapy and counselling app connects users with therapists.Year released: 2013Cost: Free (upgrade for $99/month)Related: Mariah Carey Opens Up About Her Struggle With Mental Health

Mental Health App: Anxiety Relief Hypnosis

Focus: Anxiety. These 30 minute audio sessions help reduce anxiety though hypnosisYear released: 2013Cost: FreeRelated: 13 Medical Conditions That Could Be Triggering Your Anxiety

Mental Health App: DBT Diary Card & Skills Coach

Focus: Therapy. The app has a behaviours and skills coach to transform negative thinking.Year released: 2011Cost: $5/monthRelated: 5 Ways to Beat Loneliness

Mental Health App: Daylio

Focus: Mood. Track your mood and view personal statisticsYear released: 2017Cost: Free

Mental Health App: Moodpath

Focus: Anxiety & Depression. Depression screening with professional assessment.Year released: 2015Cost: Free

Mental Health App: iCBT

Focus: Anxiety & stress. Think: logging events, thoughts and outcomes to correct distorted thinking patterns.Year released: 2010Cost: $6/monthRelated: 22 Ways to Remind Yourself That You’re Worthy

Mental Health App: Moodkit

Focus: Mood. Rate and chart your mood and use activities to improve your mood.Year released: 2011Cost: $5/month

Mental Health App: Anxiety Coach

Focus: Anxiety. Use it to record anxieties over time to identify triggers that cause them.Year released: 2012Cost: $3/month

Mental Health App: 7 Cups

Focus: Anxiety & Stress. Look for exercises and activities to help you deal with sadness, stress and loneliness.Year released: 2013Cost: Free

Mental Health App: Worry Watch

Focus: Anxiety. Think: logging, tracking and analyzing worries to change negative perception.Year released: 2013Cost: $3/month

Mental Health App: Thinkup

Focus: Positivity. Think: affirmations and progress tracking to help achieve goals.Year released: 2014Cost: Free

The post Stressed? Anxious? Of Course There’s an App for That appeared first on Best Health.