I think most people experience stress and anxiety from time to time. Stress is any demand placed on our brain or physical body. People can report feeling stressed when multiple competing demands are placed on them. The feeling of being stressed can be triggered by an event that makes you feel frustrated or nervous. Anxiety can be a reaction to stress, or it can occur in people who are unable to identify significant stressors in their life. I think it very important to know how to manage your stress, try practice emotional fitness. There are plenty of free events which teach you coping strategies. This company runs monthly free webinars on mental health and wellbeing, you can sign up here: https://www.sirentraining.co.uk/mental-health-wellbeing/
Stressing is to me is bad because almost everybody in the word is stressing about something in their life. In my life, am stressing a lot because I go through the most in my family. The thing I go through is like Anxiety. Well, I used to not have it and I could calm down; now it is rear when it happens. I didn't tell anybody that I had Anxiety not even my parents I just kept it a secret. I told no one about it. The thing that goes on in the house is dealing with papers for my parents to be here in the United States. But I don't stress like that anymore. I think my parents go through the most stress now. I don't know about my siblings maybe my brother cause he is going through the most, and he is having a baby girl on the way. I'm just trying to help my family.
2
Stress is a very common problem for many people. It happens almost every time. It has some serious effects on people, especially on adults. It happens to the people who get bullied at school as well. Stress can lead them to commit suicide and it can possibly mess with their mind and affect other people. On the other side, being an adult can be stressful too. Imagine getting up early in the morning and preparing to go to work. Putting up with all the hard headed kids and going home very late. These are just part of challenges they have to face every single day. For some people, they can handle stress easily. But most of the people, especially those who have to work to feed their family, may experience stress.
Stress is my reaction or response to stimuli. The stimuli will not change. Elephants will die and Trump will keep doing what he does. The only way to have less stress is to change how I think about elephants dying and Trump being Trump. I think it’s about creative thinking and accepting the unacceptable. Accept the things I can’t change and have the courage to change what I can. Once I do that (it’s so hard to do) my fight or flight urgent panicked feelings (stress) might dissipate a little. All else just treat the symptoms.
1
Dr. Hans Selye, the pioneer of stress research who coined the term "stress" pointed out to me in an interview that there's two kinds of stress: distress and eustress. What we almost exclusively focus on is distress. Eustress is another kind of stress; "...a positive form of stress having a beneficial effect on health, motivation, performance, and emotional well-being."
The article mentions the positive benefits of meditation. The practice of transcendental meditation for 20 minutes twice a day can lower blood pressure, and creates equanimity: "evenness of mind especially under stress." The only drawback to TM is the cost: $950 (with senior and spouse discounts); $500 for students, or those with lower incomes; free to veterans suffering from PTSD. I think it's worth it.
I may take a vacation from reading and watching news about Trump in the NYT and the Washington Post, and CNN and MSNBC, and see what that does to me.
3
We have lost philosophy! Read the stoics!
4
I watch MSNBC and try to keep up with AmericanCivics.
Much much more Interesting to watch politics than football.
And how about living under the idiotic Trump administration, dealing daily with wild stock market swings that threaten retirement savings, fears of military action by opportunistic hostile powers, fears of continuing assaults on our already weakened democracy, dread of storms and firestorms and species extinction caused by failure to address climate change. Stressful, no? Yoga, anyone?
3
Seriously? Reduce stress?? Seriously? Ok, sure.
1
I agree with most of what is written here, but would just like to make one point:
The writer here states that people are glued to their phones during the day, "staring at them while they eat," etc.
Can we just agree to retire the word "staring" with regard to people's use of phones? Yes, some people just don't know how to put them down, but whatever it is they are doing, it's not "staring at a phone." They are reading the news, reading a novel, reading messages from friends, watching videos, looking at maps to plan journeys, looking up information, etc. The repeated description of all of this as "staring at a phone" is asinine. The phone has simply replaced many other media, platforms, papers, maps, encyclopedias, books, letters, etc., so that now all are on one device.
I'm sure that when writing was first invented, the older generation tsk-tsked about the younger generation "staring at pieces of papyrus" all day long. That was a stupid way to phrase it back then, and it's just as stupid today.
Thank you.
15
Stress is caused by being alive. In most cases it’s not a disease, despite the insistence of various gurus and wholistic “healers”. Many readers of the NYT seem to think that they are stressed beyond belief. Perhaps they should try wading through the surf on Omaha Beach while people fire machine guns, cannon, and flamethrowers at them. That should put things into perspective.
5
Easier said than done for many, many people who struggle with chronic stress due to poverty and racism and misogyny etc that they are unable to escape.
11
Listening to opera does the trick for me. Transports me to another world.
5
Besides exercise, try to take up something outside your comfort zone. For me it was dance classes that besides using the body also made me learn something new and hard, using a new part of the brain. It can really make you forget everything else while you are doing it. As an avid daily swimmer, as much as I love it, I can say that sometimes swimming makes you think too much while doing countless laps, hard to disconnect.
2
I strongly agree with Dr. Chatterjee's conclusions about the bad effects of chronic stress on some peoples health. I went through a severe stress crisis about 30 years ago. My stress/anxiety problems manifested themselves as an assortment of digestive ailments which just created more anxiety, it was a bad downward spiral. I learned a lot from Jon Cabot-Zinn's book, Full Catastrophe Living, about how chronic stress creates high adrenaline levels within the body which then create other problems. I got my personal situation under control by working on my attitude, exercising more, and doing frequent relaxation/meditation exercises throughout the day. It takes time to learn how to manage your stress, it took me a couple of years and I was working hard at it!
My most effective "first aid" for a stress crisis is about 20 prolonged breathing cycles and I still use it when needed. I have also found that it is very effective to do mental relaxation exercises just before you get up because these exercises make a lot of "problems" that you may be about to confront seem much less significant.
10
I found people with stress don’t breathe properly. I had a friend who wrestled. I walk. He wanted to walk with me. He might state call 9 11. I thought he was joking. And he was going to a physician for breathing.
It’s true. I said Jimmy you are not breathing. I stated, Inhale and count 1 2 3 4 5 6 7 8 9 10. Then exhale counting the numbers as you exhale. The doctor stated he improved. I also stated As you inhale and exhal increase the numbers to expand the air as you inhale, etc.
I did that with kids who were under stress, but called ... asthma! They did breathing prope And did not it had have .... asthma.
1
I can attest to the fact that chronic stress makes you ill. I lived that way for many years, but for me most of the stress was emotional. An intense yoga practice helped me to work my way out of the hole I was in. However, after years of involvement with the yoga community, I found that it, too, was toxic in its own way. Which leads me to the reason I am posting. You can do all of the therapeutic breathing, yoga poses, meditation, positivity training, self affirmations and forest bathing that you can find time time for, but if you have toxic people in your life you are still going to be unwell. Find a way to separate yourself from that, and you will be on your way to good health and peace.
48
Chronic stress has an incredibly negative effect on child development. I do not doubt many homeless people we see are victims of unrelenting stress of physical and mental abuse, neglect, and instability since infancy. Those poor, damaged people also populate our overcrowded jails and prisons.
13
@vandalfan, no, your statement is untrue, because you phrase it as a universal fact. Chronic stress in childhood can sometimes have a damaging effect on development, but it can also make those children grow into strong, emotionally healthy, exceptionally resilient adults. I have seen it work both ways.
4
@Passion for Peaches
Chronic stress, or more likely toxic stress that is experienced in childhood can lead to many problems with physical, behavioral, economic and emotional health throughout their lifespan. Toxic stress and the compounds the body produces when subject to relentless fear and anxiety can wreak havoc on the immune system and a growing child's brain architecture.
When children have a positive adult in their life, whether relative, neighbor, teacher, coach, or pastor, that takes the time to provide the child love, stability and the message they are a worthwhile person with talents and abilities, it's a powerful antidote to toxic stress. Even one encounter with a caring adult can make a huge difference. Best of all it usually doesn't cost a thing.
18
@JunkofPork Island , you have your opinion and observations, and I have mine. What you see as the truth does not change what I have seen in my own life. Please realize that this is a conversation, not a contest.
2
....and never buy anything from a guy who’s out of breath.
5
I think this article had good advice. Recently my husband and I got kayaks... a purchase we had been putting off for years as being too expensive. It was still in the "too expensive" category when we finally decided to do it recently. I cannot even communicate what sitting out in that boat with my husband alone in an estuary on a Sunday does for my soul. Everything unpleasant dissolves. Being in nature is the ultimate salve for my stress.
24
@Laura, you can often find expensive sports gear for cheap on Craigslist. People decide that they are going to embark on a new hobby, and then they don’t have tome for it or they find out they don’t enjoy it. So the gear ends up sitting in the garage, and is eventually sold off in a garage sale or on Craigslist. I have a garage full of unused gear.
7
I have found that doctors tell you to reduce your stress when they have no idea what else to suggest.
13
@KathyGail, that is often true. Especially when the patient is female and middle aged or older.
10
@KathyGail: I saw my internist recently & told her that my stress levels (& depression) were way up. Her response was that I needed to reduce my stress by quitting my job. Umm...I kind of need to eat as well as pay my bills.
4
“Stress” is my middle name.
Literally. My name is Alex Stress Kintnerfish.
14
Do more with less and then do some more on top of that. Way of life in USA.
8
Stress is no doubt often toxic and it's pervasive.
I've been reading about it since college in the 1960s.
And trying to lessen the impacts ever since, through meditation, exercise, enough sleep and healthy diet, etc.
It's interesting to note that the first scientific paper on the effects of stress was published in 1936 by Hans Selye (an endocrinologist).
A brief review here: https://www.ncbi.nlm.nih.gov/pubmed/28641541
He spent his life medically and scientifically describing stress and its negative impact on health (he defined stress as the body's non specific response to change or any demand placed on it). And wrote many journal articles over the years on his research.
So some doctors have known for decades about the negative effects of stress and how it almost always plays a role in causing or worsening most any disease or disorder, especially anxiety and depression.
Glad this doctor is helping people better understand the problem and effects. And that there are positive ways to lessen the impacts and improve health and well being.
It would be great to change the world and remove all sources of stress, but until then mindfulness, breathing, exercise, humor, music, reading and other forms of meditation and social support may be all we have to lessen the effects.
It's often stressful just thinking about stress. Maybe a belief in the unbelievable (faith in some form) is also necessary.
5
I don’t expect any different article from a Doctor and an advisor. All he has written is almost impossible in today’s work driven life style.
People who live in the cities and work hard complain there is too much stress on a daily basis
People who live in rural areas with scant population complain they are stressed because there is not much to do.
Bottom line. There is no one cure for a stress free life. Different strokes for different people. You have to find out what works for you.
4
Friends and family? Most of the time they are the main stressors in your life. It's hard to meet someone one can truly trust. Or our loved ones do not return our love, or they are ill. The main thing is to be a peace with yourself, be close to nature, eat healthy, and engage in creative activities. The major tragedy in our lives, though, is that we have disconnected ourselves from nature.
64
How true.
1
Exercise, meditate, find joy and pleasure each day, create a healthy work/life balance, detach from work.
21
@N : LOL
6
For the last year I’ve been unemployed or retired, depending on what mood I’m in. Having had a non stop career that culminated in a myriad of warning signs for bad health including reflux and back and neck pain, I joined a yoga studio and a gym and started getting acupuncture when western medicine offered little to not much. It’s very obvious what stress does to the body once it’s largely eliminated. When you’re stressed out, you can’t even see that you’re stressed out. And you don’t want to admit it because you really don’t have the time to reflect on yourself. Bravo to those who do find balance. I’m in fine shape now (well, mostly) compared to where I was a year ago but I’m in my 60s and that’s way to long to get control of stress. The body does break down and undoing the cumulative effects is challenging. These articles gently remind us to get hold of our priorities and I’m glad to embrace their advices.
21
This should be at the top of news papers.
To everyone complaining about how the broken system is causing stress, Hindu philosophy has an answer.
Cpap Rental
3
No. This is just another hack doctor using his title to sell some ridiculous advice. Get a good night’s sleep? Use less social media? Come on, and even if stress were an actual medical term, and sufferers from this ‘disease’ could drop dead sooner, telling a patient they have stress and should deal with it before they get sicker sounds like an invitation for a tense person. We know that tension in the body is caused by unexpressed emotions. If doctors could talk to their patients about their emotions (instead of stress, the most ambiguous term ever) they could actually help them.
5
@Thiago
How do you know this is a hack doctor? Don't cut off your nose to spite your face, as the saying goes! Selling something? No! He's just fortifying something that we all should know. And it's free. And it works! The thing is to do it!
7
@Thiago
"If doctors could talk to their patients about their emotions (instead of stress, the most ambiguous term ever) they could actually help them." I assume you are talking about a PhD psychologist not an MD. A lot of people need to acknowledge that many symptoms result from their state of mind and that a psychologist is who they need to see, particularly after an MD has not found a treatable syndrome, ie infection, heart disease etc. I say psychologist and not psychiatrist since unfortunately in the medical field most psychiatrists simply prescribe medications and don't really engage with patients.
1
@Thiago, I tried to post a longer version of this earlier, and was rejected. So annoying. Short version: tension is the manifestation of stress. When you are stressed you body produces cortisol. Your muscles may tense. You may have a painful neck, or back, or experience teeth grinding in your sleep. You may get tension headaches. But the root cause of all that is stress.
This should be at the top of news papers.
To everyone complaining about how the broken system is causing stress, Hindu philosophy has an answer.
No matter how broke our system is, stressing about it is not the solution. It’s not even if you are homeless living on the streets.
Here is why.
Stress is the reaction to situations, caused by our perception. If we change the perception we can change our reaction.
Why should we do that instead of getting angry and stressed? Because that makes us just addicted - pain meds, social media - all are distractions.
If you regularly meditate and do controlled breathing (pranayama), ideally as the first thing in the morning, we feel relaxed and less reactive to things, in other words more creative. It’s that creativity that’ll help us come up with solutions to the problems we’re facing. Not the stress or anger.
20
I have read so many articles like this one on how to “manage stress.” It’s not that the breathing exercises, meditation, outdoor exercise, or cutting screen time doesn’t help, but it’s that those are just bandaids covering a much larger, systemic problem.
Our work lives have changed dramatically over the past 25 years or so. More is expected of us, often with no extra support. We are “on call” 24-7, whether that’s a formal requirement of the job, or not. If we delay checking the email, inevitably one of us will get called on the carpet for not responding in due time. Days are longer (commute times and more traffic make them longer)! and weekends are shorter. Not all of us can afford the cleaning person or lawn guy or plumber and those chores become our weekend second job.
After a bout with breast cancer, severe anxiety and depression set in for me. I meditated, went to exercise classes, read good books, took long dog walks. None of it helped, because I wouldn’t escape the meat grinder that was my teaching job. There was no support system there....I was expected to carry on as if nothing ever happened. After 2 years of this, I resigned from my job. I am fortunate to be able to do so, (unlike many others, I recognize) and we now just learn to live with less. My doctors cheered. They knew what really was making me sick.
100
@Wendy
You say it beautifully. Although the article has merit, it’s behavioral changes. Beneficial—but the root cause is not addressed, only symptoms—coping mechanisms for underlying discomfort of living and not dealing with that.
I’m getting ready to retire from teaching myself. My colleague retired 6 weeks ago at 65 then dropped dead.Elijah Cummings death and illness another wake up. I’ll be 65 on Sunday. I’m stressed by allowing myself to be affected by demanding, immature, unprepared, disinterested students who take less and less responsibility for their actions. And a system that bows down to their financial aid, ie money, and gives them whatever they want, making it worse.
Not managing/understanding ones anxiety, which I think begins in the family of origin—by coping with shopping, eating, drinking, distraction, illness, these are reflections of running away and not facing challenges and reactivity to difficulties. That’s what’s making us sick, stressed, overwhelmed. There are more and more ways to cope that are more and more insidious, addictive and enticing.
Free floating anxiety, lack of grounded ness, increasing fragmentation, dysfunctioning bureaucratic institutions, chaos in Washington, anxious parents, increasing demands, and individuals unconsciously living instinctually. Surviving not thriving.
It takes more than behavior change. It takes reviewing ones life, looking at what I’m doing and the cost and outcomes of my choices. Not easy but worth it.
17
I am thinking more and more about leaving teaching. I am expected to be available to parents from 7 a.m. to 6 p.m. via email or Remind. They gripe and yell because they are helicoptering and stressed about their kids in this cut-throat country. Administration isn’t supportive and demands we work harder to please parents and raise test scores. I work more than 60 hours a week at the actual job, on planning outside of work (no planning periods for two courses!), and as a club sponsor. I feel as if I am raising everyone else’s kid but my own.
When I plan my day, I plan for my work, but also for my self-care and for my relaxation time. There is too much going on with work, home, finances, and so on that if I don't plan for these other things, there will be no time for them and before long I'm hating life, feeling stressed and angry, and generally out of control.
15
My father, Dr David Krasner, was a dentist who also received his PhD in the Philosophy of Science. His thesis was on the effects of psychosomatic conditions, of which stress is at or near the top.
One of the first places in the body stress manifests itself is in the mouth: Jaw clenching, tooth grinding, and damage to tooth enamel from excessive levels of gastric acids. All of these resulted in cavities, fractures, and periodontal disease. Yet discussions about stress usually don’t touch on this topic.
Dental care is expensive and, in the US, is rarely covered by insurance. I see a periodontist quarterly. A root canal or implant, followed by a crown, can cost $3-5,000. It probably never occurred to him to write a self help book, but Dr Chatterjee and others would benefit from revisiting these studies.
33
Not to take away the importance of your father’s work, but as I read your comment, I was very aware of the discomfort—as I always am—of my left jaw. Forty years ago, a dentist filed one of my teeth a bit in a misguided attempt at “fixing your bite”. The resulting TMJ has been a constant source of stress despite various and expensive therapies to relax the jaw and nightly wearing of an appliance. Just noting ironic dissonance occasioned by your comment.
4
How about the stress created from the constant sirens of emergency vehicles in nyc.
13
@David Reibman
Or anywhere for that matter.
Swimming is one of the best stress busters there is. Find the nearest pool and try to go a few times a week. Swimming tones up the whole body, and you'll sleep like a baby after doing a few laps.
31
@Christine What about the chemicals?
2
@Christin Awhile back I worked with someone very wise for her young age who's office wall was decorated with a poster of a swimmer and the words, "Stress Dissolves in Water."
1
You know what I find stressful? Imagine sitting at your desk one night this past summer around 2 a.m. You are deep in some kind of YouTube rabbit hole when suddenly the floor underneath you rumbles a bit. At first, you thing its the big neighbor guy downstairs coming up the stairwell. But soon, the rumbling gets worse and you realise that his whole family couldn't pull this off. You wonder if they are blasting next door in the middle of the night but that building is almost finished so why would they be blasting the ground? You wonder if its an earthquake but it doesn't feel like any quake you have been through before. At 2:13 you go online and find out that you just went through 2 earthquakes AND the city was tearing up three lanes of road next to the building. At 5 a.m., the construction next door resumes. At 9 a.m., the garbage truck comes.
Now, I understand why the deaf couple in our building always has a smile on their face. They can actually get some sleep around here.
15
Suggestion: Avoid reading or watching anything related to Drumpf.
68
I watch The Andy Griffith Show
17
The difference between Chronic stress vs regular stress should be highlighted here. Think of a caged elephant vs a elephant facing danger in the wild. Many of us are not built to face chronic unending low-level stress and constriction of our instincts.
27
LED lights have obliterated the outdoors. Bicycle headlights, strobing LED lights, car LED Daytime Running Lights, etc. now make it impossible to find a safe space.
13
Sitting in the doctor's office today waiting for my appointment, when I looked around, as usual, every single young person in the waiting room was glued to their phones. The attachment to phones, especially with younger people, has become an epidemic, but of course so many are capitalizing on this. It's sad the way people have become so addicted to their electronic devices, and so detached from the natural world around them.
39
@Martha Heaven forbid people read while waiting for their appointment!
Take a bike ride; no phone, no interruptions, physical exertion.
17
@Pb of DC
Just the stress of some driver texting and veering into the bike lane
11
In my opinion this article would've been better with more discussion of the structural roots of stress in society. The Whitehall Study investigated the relationship between work stress, social class, and health. Unsurprisingly higher levels of control and status mute chronic stress. It's not just about how busy you are.
47
Beautiful advice. Take an hour a day for yourself, whether it's in the morning, afternoon, or evening. It'll make a huge difference. We don't live to work.
33
If we live in the US, we probably do.
18
@W.H. I'd have to agree. It would be naive not to.
4
@realist
Having lived in Austria for 2 years, one of the hardest things to get used to was stores closing at 6:00 p.m. weekdays, and 12:00 on Saturdays - not to reopen until 6:00 a.m. on Monday. We Americans hated it.....but eventually we grew to love it - that weekend was peace time, family time, friend time. We Americans are too money conscious, and having to "do better" in our jobs with promotions. Life does not care about that!
7
Now its just one more thing you have to get done every day....instead of expecting a reasonable amount of work from employees that have to be available 24/7 same employees now have to treat themselves with meditation and mindfulness....glad I am retired
23
Nearly all of my genetically 'gifted' physical difficulties are exacerbated by physical or mental stress. My physician made this point early on in our association and because the problems were so evidently interconnected, stress reduction is as important to my health as taking my meds. This is not to say that every physical ailment is exacerbated by stress - a broken leg is not going to be mended by relaxing. It's still more than worthwhle to try to lower stress levels and to abjure living under constant stress.
12
Maybe Dr. Chatterjee can use his influence to help us deal with a new hunk of stress: Doctors! My hospital,a giant New York institution, now has one phone number for the entire entity. It is pure insanity. The patient has to listen to ads interspersed with different departments. When you finally, say, find the department or specialty you are looking for, the robot starts naming all the doctors. It seems to be impossible to call directly anymore. My friend has the same issue in New Jersey. Perhaps doctors could stop this abusive practice and lessen the stress of hundreds or thousands of patients being treated like cattle.
64
@LI - I recently told my doctors at the hospital that I could literally get dressed, hop on my bike, ride across a couple of Seattle neighborhoods, lock up the bike, get coffee, and take an elevator to their front desk quicker than getting through on the phone. Then I tell them how we did it back in the day at the bigger hospital that I had worked at before we even had voicemail.
17
@DI
Hey, it’s not the doctors. We too are helpless in the face of corporate run medicine. Only for us, it’s an entire way of life, not just an occasional occurrence. Talk about stress.
16
@LI is this Northwell/Lenox Hill whatever they are calling themselves, it is a total nightmare!
1
Chatterjee's advice has already been offered by Andrew Weil and several others over the years. I remember reading a version of the 3-4-5 breathing in Weil's book *8 Weeks to Optimum Health*, which also focused on stress. That was in the mid-90s.
11
@MP
Deepak Chopra has been around a long time and recommends the same stress reduction protocols:
nourishing diet, adequate and restful sleep, meditation, yoga and nature: walking, hiking and "forest bathing" -
Lifestyle changes are crucial and long-standing detrimental habits are hard to break but if you really want to live a healthy fulfilling long life you must be willing and motivated to take the steps yourself to make that possible, You =NOT your doctor.
Food is medicine - feel good, enjoy Life!
8
Use all four lobes of your lungs. Most of us don't. Dr. Andrew Weil's "4-7-8" breathing formula is great for stress, panic or sudden stressful events. The counts are what you are comfortable with.
Inhale to 4, hold 7, exhale to 8. Try it one time then add a few more during the 1st day. Don't overdo to avoid lightheadedness of deep breathing you aren't used to. It's healing and so good for your body-mind and lungs.
Many worries seem to be financial and/or about maintaining a certain lifestyle, or image of lifestyle. So in many instances, it's self-created.
Do folks really need such big houses? Cars that cost $40,000+? Do folks who live in major cities really need cars in the first place, not to mention a car for every adult in the family? New iPhone every year? Etc.
Does everyone have the 'right' to bring children into this world, even when they don't have the financial wherewithall to do so reasonably well, and to provide for them for the next 18 years?
Aside from true poverty and/or debilitating illnesses, far too many people overspend, don't save, don't pool resources, don't want to buy second-hand, don't recycle/repair, and are constantly striving to keep up with the Joneses.
And lots of others, not having figured out what it means to be truly happy or satisfied with what they have, use the attainment of 'stuff' like a drug...just to give themselves a temporary high.
Get off social media. Stop allowing advertisers and others around you to influence you so much. Go for a walk. Dance. Listen to the birds. Smell the coffee.
And no, my saying this doesn't make me clueless or naive as to the true struggles of others. But let's face it, we are a nation of 'consumers', and this virus has spread to much of the rest of the world. We need to focus more on what's inside, not the exterior.
83
@Lisa You sure do sound a little naive regarding the struggles of others. Yes, I have a new iPhone - provided by my employer so they can reach me whenever they like. I would sincerely love to have a better work/life balance, but my job is the one that provides health insurance and the income we need to sustain our modest lifestyle. See, we care for a disabled adult and the social safety net doesn't even come close to providing what he needs.
But I guess my new iPhone is the real problem here? Or perhaps it's the professional attire I am required to purchase for forward facing client meetings?
52
@Lisa you know what causes me stress? The constant blame game so prevalent in society today. We are all so willing to jump on the other guy. The problems are always "self-created" brought about by "wanting too much" or some other flaw. We're all out here doing our best. There are a number of common events that cause stress: job loss or fear of downsizing, health issues, ailing parents, special needs children, student loans, wage stagnation....If we "stop and smell the coffee," what happens when we haven't saved enough for retirement? Another round of folks talking about how that same cup off coffee I'm supposed to be smelling was frivolous and the cause of my inability to retire until I'm 90 (let's hope my health holds). We have no idea what challenges other face. Let's try compassion for a change. Maybe if we worked more on having each other's backs, we might feel more supported, less lonely and less stressed.
42
@Sue
“So they can reach me whenever THEY like”
Kind of sums it up,eh?
5
Stress is such a shapeshifter! We can absorb it and carry it for long periods without realizing how it is compromising us. Technology streamlines some tasks, but it also makes those tasks perpetually available, so part of managing stress is consciously deciding what to pay attention to and for how long, and at what cost.
A lot of my work stress has disappeared because I no longer structure my day around email. This one small change has yielded a lot of positive consequences. Email is a timesuck and a soulsuck. I don't sit down first thing at my desk each morning and open my inbox. Instead I look at the calendar, get a feel for the day, mentally set some boundaries, then go about my work.
Dr. Chatterjee suggests that some changes are simple and others aren't. I agree. The hardest change for me has been saying "no" to things not in alignment with my self-care priorities. Sometimes that's "no" to people, events, and conversations... sometimes it's "no" to the TV or social media or sugar or working late. Worth it, though, when you run your own life instead of it running you.
30
Stress is really an awful thing. I reduce my by listening to the music of Mozart and Schubert. When I was much younger it would be Miles Davis and Bill Evans.
42
The Republican party could reduce mass levels of stress by bucking Fox news and Rush Limbaugh by impeaching and removing Trump.
151
I have a lot of stress about the world and what we are doing to the environment. It’s warranted when we look and see what is really happening. They can see in brain scans of the largest mammal on earth, on the verge of extinction, that Elephants are suffering from
No one can deny the stress of this consumer, capitalist world that is rapidly spreading across the world. We value things over quality of life- and the life of a healthy ecosystem. Perhaps we need to rethink Being successful ( NeveHowever, we have to be here, like the tree
14
@Lulu Thanks for this, AND for mentioning the notion of 'success'. This term and the ways it's typically employed has always bothered me greatly. We usually define success in terms of job title, ergo income.
But for me, 'success' is when one figures out how to be happy and content, regardless of one's job or salary.
26
We need more doctors like you here in USA. Most doctors here in US (> 80%) treat the symptoms not the disease in my opinion.
20
@Chinnavadu
He is treating the symptoms. Just different ones.
The causes are much more complex and yet simple. Understanding what has one cope outside oneself, that is looking at the causes.
Dr. Chatterjee gives a place to start. He is not oversimplifying. Those first steps are important.
12
So many contrarians here. Why the knee-jerk reactions to argue with Dr. Chatterjee's suggestions? Many of us can agree that lack of healthcare, environmental toxins, our political climate, housing insecurity are all stressful. We can talk about myriad issues at once but let's not discount the benefits of deep, mindful breathing, eating affordable, nutritious foods, and logging off of social media.
68
You, my fellow left coaster, are forcing a false dichotomy. No one above said anything about excluding the other contributors; we are widening the perspective to include more truth. Stress plays a major role in illness. This isn’t new information in Europe, Brazil or Canada. Making space for more truth expands our thinking and is a sign of mental health and maturity.
2
The article sites a research study that supposedly concludes that even looking at photographs of nature or trees is an effective stress reducer.
However, the article cited does not say that. Instead, the research study cited in this article was about taking a 50 minute walk in nature, with no mention whatsoever of a comparable benefit from photographs.
What am I missing? If there is such a study on photographs, I'd love to see a correction with the actual study cited.
6
@srblair01
There is indeed a study showing the calming influence of viewing photographs of nature or trees: published in the International Journal of Environmental Research and Public Health.
https://www.sciencealert.com/just-looking-at-photos-of-nature-could-be-enough-to-lower-your-work-stress-levels
5
Some of the most useless pieces of advice I know: “Calm down, relax”, “Don’t stress”, “Don’t worry, be happy”. Although the last one provided lyrics for a relaxing little song. Ah, self-help books ....
11
Lots of stress-filled responses here. Pretty sure the good doctor is not claiming that stress reduction will cure all our ills, or that there aren't significant societal changes that could be made to reduce stress for the entire population.
I appreciate the simple reminder that, whatever else may be going on (in or outside of my control), I have the power to give myself permission to breathe out longer than in, put my phone down, and do what I can to break away from whatever might be stressing me out. Can't hurt.
40
Start by asking advertisers to eliminate the constant stimulation they subject us to. It's annoying to be putting gas in the car and having to listen to mindless inane chatter from the gas pump because the company decided that all buyers need to know why its gasoline is so special. We don't care. Stores should turn down or turn off the music, stop with the obnoxious scents that give us headaches or nausea or both. Cities and towns ought to enforce noise laws they have. Want to save money in your household budget and cut down on noise and get some exercise: let the leaves stay on the lawn for awhile longer, use a rake, do some of your own weeding in the garden. Do it with your children. You'll learn a lot and you might appreciate the garden and hour home more.
As for jobs, until the toxic atmosphere towards employees changes most of us are going to feel stressed. Worse yet is the stress of not having a job, being unable to find one while needing it, and the accompanying financial woes. Then there's our wonderful sick/wealth care system. However, since our politicians don't share our pain or our experience with it it's not going to improve.
There's one thing that really helps. Take a walk in the woods without your cellphone.
38
@hen3ry
I agree that we're bombarded with these obnoxious ads everywhere but do you really expect companies to
heed our requests to stop or limit them?
Instead, let's take control of our own reactions and thoughts. Then calmer emotions will follow.
Deep, long, mindful inhales and exhales. If we do nothing else, this can be enough.
5
@Left Coast
Unfortunately, one cannot turn off the noxious screaming from the gas pump or the treacly christmas music in the grocery aisle. And even worse is the synthetic cinammon stink that exudes from the produce section where the stores place those revolting scented brooms. I am tired of waiting in medical offices dominated by giant TV screens blaring tripe. The only solution I have is to wear the same ear protection as people use at shooting ranges except you would still have the offensive scents wafting around. For many of us the constant bombardment on our senses is intolerable.
10
@hen3ry The world is getting louder. Loud noises irritate the central nervous system. I always carry a pair of decibel-reducing ear plugs with me. They are a cheap and effective way to stay calm.
9
It is difficult to not be stressed when we see what is happening in the environment. Animals are stressed. Elephants have PTSD.
We live in a consumerist culture. It’s never enough, when it it enough? We medicate with money and things. It’s not a path to happiness despite the advertising.
Our visual world is dominated by advertising and marketing while we watch the world that sustains us suffer.
However, we have to breathe and exist now, I remind myself. Being with plants, being in a forest, calms you. Get out of the box and the constructed environment, it calms me every time. Go to the botanical gardens. Smell the richness or soil.
We are only here so long.
28
@Lulu
Absolutely. Be one with nature. Devote time to a cause you believe in. Spend time with a farm animal at a rescue sanctuary. These little things can be so powerful in alleviating inflammation.
10
I apologize for the typos above. I want to add that you can get houseplant, often for free, as a clipping. Grow things! Think of the incredible billion year story that got us here to this point. Plants are the reason we can breathe, the reason we evolved as we did. It’s good to remember this. The more I find out about the biological world, the longer story of all of this, the more things are put into perspective.
I also have gone Trump free. He has caused too much stress and pain. He will continue to do so. I can’t watch it every day. It’s like a mental infection.
I suggest going Trump free to all. And hopefully forever soon.
26
Reading this on the phone after I wake up. Guess that's part of the problem.
31
Funny, you don't see any suggestion to support policies that would remove tons of stress, such as: a national health system, so you don't have to worry about how to pay for your inevitable health issues and can get the access you might need to mental health professionals (as opposed to a self-help book); a Green New Deal, so you don't have to worry about how you and especially your children will, like, survive in a decent civilization; and a new nuclear-arms-control regime, so, ditto.
Nope. Breathing exercises. Individual acts that take anything outside individual acts as a given on the order of physical law. Sure, any little thing you can do is good, but this is all palliative care. Let's attack the actual causes.
111
@Doug Tarnopol
These things aren't mutually exclusive though, right?
And if you are too stressed and/or plagued with
anxiety/depression, how do you get motivated to vote for progressive policies? I agree with you completely but let's not throw the proverbial baby with the bathwater.
9
@Doug Tarnopol
Exactly. Most chronic diseases are caused by social and environmental conditions that could be improved by social policies, and we get breathing exercises to reduce the symptoms. And an administration bent on making conditions, for most of us, worse.
19
Dr. Chatterjee is obviously a man who likes to oversimplify things.
It is true that the medical conditions described can be related to stress but in most cases while stress might exacerbate them, there are other underlying causes that create them. You can be the most stress free person in the world and if your genetic profile makes you prone to things like depression, high blood pressure, and metabolic disease, you have an increased chance of developing them.
As to that first example in the article, it isn't that the stress was exacerbating the diabetes but rather the lack of sleep. Multiple studies have shown that lack of sleep can do this and can also effect many other conditions including high blood.
pressure and depression.
As a physician myself, I always warn people to be wary of healthcare professionals who have easy answers to complex problems.
13
@Steve "As to that first example in the article, it isn't that the stress was exacerbating the diabetes but rather the lack of sleep."
Diagnosis without ever meeting the patient. Very nice. And you don't see any cart and horse problem with stress and sleep? Like, for example, stress might have been the base reason for the lack of sleep?
12
Stress has a detrimental impact on sleep. As a physician, you should know that.
12
@Icy
Yes, but there are many causes of insomnia and stress is only one.
5
The constant barrage of "incoming" brought to us by late-stage capitalism's relentless drive for more of everything, in particular more of our attention, is making us sick in many ways. And not just healthwise.
Why do we accept this? Could it be the celebration of the joys of modernity by just about every media source? Or the behavioral consultants who instruct tech companies in techniques that addict us? Or the enshrinement of competition as the defining quality of human nature by modern "thinkers", despite the fact that it's cooperation that makes humans human and has led to our species' success?
10
Listen to music you love. Dance like your life depended on it, it does.
38
@Snip
Well this doesn't apply to people with mobility differences so let's welcome more inclusive
methods such as those described in the article.
So many commenters here professing to know better than researchers.
2
Uh, I have mobility issues and I still dance. Perhaps on wheels but that’s ok by me. Rock and ROLL forever!
8
One would have to be insane, or rich, not to be stressed in this cutthroat capitalist country.
Try being poor and finding housing, or good education for your kids, or a job with some sort of hope that you will be there in ten years...
It is why I am a socialist and alway vote for the closest candidate to the ideal of FDR.
Hugh
200
@Hugh Massengill
I too am a great admirer of FDR.
If you have read a biography, you know the many stressors in his life.
The Great Depression, WWII, an overbearing mother, and the physical challenge of polio.
It is possible to thank his mistresses but also Eleanor for overlooking this method of stress relief, in spite of her own burdens.
Due to their privileged station in life they did not have to take on the enormous challenge of living in the White House, but thankfully they did and served this country well.
12
@Hugh Massengill
I agree with you. This country is responsible for the increase in drug use and mental illness, both of which the government has done little to help people who suffer from both. In fact, they have contributed to it. It's going to take a lot more than breathing and doing one thing that makes you happy to erase the constant stress on indiviudals in this country.
14
What about what world your kids will have in thirty years. No tigers, no elephants, no coral reefs, no orangutans.
These guys were here way longer than our species. We cannot even imagine that their lives matter as much as ours- it’s so beyond lost humans dominant ideation of itself.
The more we lost connection to the world that made us, the more mental issues we have.
17
Breathing is so important to stress reduction.
Try this, it works, especially with practice and, hey, you have to breathe anyway!
Breathe in through your nose to the count of 6 then exhale slowly through your mouth for a count of 8 with your tongue on the roof of your mouth.
Walk, appreciate and enjoy nature.
Be at peace.
19
You are talking about square breathing. This really works. It was something I learned while taking tai chi. Also third eye meditation.
3
The most stressful reality of my life has been retirement and loneliness. No work place to go, huge loss of socialization, absence of (much) purpose, turned away from volunteer offerings, forgotten and alone. No life transition has taken a more savage toll. Dreadful and emotionally malignant. If I did not have a fairly deep faith life and faith experience, I would (as I have occasionally countenanced) likely take a drastic action.
136
@John Ramey I'm sorry, John. That sounds so hard. I'm older and I, too, have been turned away from volunteer offerings, despite a lifetime of valuable work experience. If you don't already have a dog, I can't recommend them highly enough. They get you out in the community where you meet other dog walkers (of all ages!) and, most importantly, they are loving, companionable company at home.
Sending love to you, John.
168
@John Ramey I don’t know your details, especially in regards to mobility. If you are able to get around, well, unfortunately you are going to have to make the effort and avail yourself of what’s out there. Almost no one comes knocking on your door.
A good place to start, especially as you have a deep faith is a local church. Perhaps you can get involved there? If you can’t get around, approach them and see if they have outreach programs. My church arranges for Eucharistic ministers to visit ‘shut-ins.’
There’s meals on wheels. You may not need the meal but you need that smile.
28
@John Ramey Retirement is a huge opportunity to volunteer, learn new stuff, travel, meet new people. You live in New York and are bored? Come on, man, get a mitt and get in the game.
31
I had believed news to be NEW in order to get coverage by the press. Apparently not. Stress is detrimental to one’s health. We’ve known this for years.
The British Entertainment Doctor must have a great agent, to sell the nyt on this article,
11
@Sally
Everyone I know is stressed these days. We can all use this reminder.
And while we're trying to reduce stress and feel better it's worth noting that there's a world to save, literally, and that serving others is a #1 path to happiness.
7
Breathing exercises won't give you better healthcare coverage or a job with a decent wage.
Eating less junk food will not solve your housing problems or provide care for your frail parent.
And getting more sleep will not be possible if you are struggling with trauma.
Dr. Chatterjee has picked the low hanging fruit of stress. Perhaps he should climb higher into the tree.
283
@Cathy , breathing deeply will make you better mentally. Better mental health will increase the chances of getting a better job or a job. There is an employee shortage and employers are looking for employees that have sound mental health.
21
@Cathy
Taking care of one’s self is the foundation upon which everything else that happens in one’s life is built. We tend to forget that.
29
@Cathy Nothing wrong with reminding people as we (me) tend to forget to monitor this aspect of our lives and it builds up insidiously.
13
The ancient Chinese self-care practice of Qigong is a highly effective way to reduce stress. Working with breath and slow movements, it lowers the production of stress hormones, increases endorphins and oxygenates the body, thus improving the immune system. It's easy, accessible to nearly everyone as it can be done standing, sitting or lying down and holistic, working on balancing and harmonizing the mind, body and spirit. Qigong is much easier than yoga and requires nothing but comfortable clothing. Hopefully, it will catch on one day soon and help people help themselves to a long, productive life as they learn to transform stress into health and vitality. Even ten minutes a day make a difference.
38
Even when traveling I can usually find a Yang-style tai chi class. Tai chi with others renews. Shibashi under a tree is my go to drug for anxiety. It works. Can easily learn it on YouTube.
13
Being a caregiver for a parent or elderly relative can be extremely stressful. Well-meaning people casually ask about the one needing the care, while the person providing all the care is often overlooked and stressed. Also, many can't afford paid help.
If you know a caregiver, ask how you can help - even just to give them a few hours a week to do something for themselves. If you're a caregiver, ask for support and set aside that time for yourself. If you don't care for yourself you'll burn out and need a caregiver yourself.
125
@11231NY yes, that makes sense. I agree with the other responders too that we need to look for society solutions and not pretend that this is all just about calming down -- our society has moved more and more towards a model of individual as opposed to communal responsibility and it's what is cracking people up the most. As a caregiver to a child with a significant and progressive disability and also coping with a sick parent, plus working it's all exhausting. Much of my stress would be relieved by knowing society actually cared about people who need total care and valued them as members of the community. Instead the message in our country seems to be it's all on you, the social services systems are costly but still in shambles. And for profit health care pretty much says it all. I wish articles like this would recognize how to address real stress from significant issues like lack of quality caregiving, medical care, lowered wages, high cost housing, etc. as opposed to staying too long at the office or checking your phone too much.
14
@11231NY
I, too, am a caregiver for a frail, very elderly parent. In the three years that I've been a caregiver, I have gained 20 pounds. That is on top of the 20 pounds overweight I already was when I started. I'm also a Type 1 diabetic. My elderly parent does not cooperate when I suggest having one of her other children come visit for a few hours - she either doesn't "need them" or she shoos them away after a half hour. I also have a son with Asperger's Syndrome who needs constant monitoring to make sure he gets his college schoolwork done. We cannot afford to pay someone to come in and do respite care. So when I visit my endocrinologist, he lectures me about my seeming inability to keep my blood sugar under control. No questions about what is going on at home, whether I am stressed about anything. He just keeps increasing the amount of insulin I'm supposed to take, and too much insulin will cause weight gain. I've visited doctors for medical issues that are related to stress, but they never, ever, ask about stress or what is going on at home. They dismiss you with the blithe comment, "I'd like you to lose 20 pounds." Right.
46
@Brielle ' s mom
Please take care of yourself. You need attention and relief too. Ask for help (insist on it of your siblings and make sure they share the caregiving responsibility of your parent). Take breaks for you and make sure you learn how to say "no" - it is not an easy thing to do, but it is so important when the burden is too much.
6
"Put your phone down for 15 minutes and go out for a walk."--
Easier said than done. I take my phone with me on my (under ideal conditions) daily (hour long ) walk, just in case of a medical emergency while walking (I am closer to 70 than to 60).
While I may not agree with all of Dr. Chatterjee's advice on how to de-stress, he is definitely correct in that stress may contribute to causing and exacerbating existing disease.
There is no reason for me to have professional or work stress. I could easily ignore it or deflect. I know that it does not help my existing conditions.
The problem is that after so many years, stress is often ingrained and so are the knee-jerk reactions to it. My phone is with me when I eat, although I will react to only "important" calls or "emails" and it is indeed the first thing I check when I wake up (just in case I missed something while sleeping).
Will future retirement change that?
Time will tell.
16
@Joshua Schwartz
I take my phone with me also when I go on walks. Put it in your pocket or pouch and forget about unless you need it for an emergency.
His point was to not be using the phone or texting or checking for news updates etc. Life really isn't that hard to figure out sometimes.
6
@Joshua Schwartz
Before smart phones, we were all content to not be up-to-the-minute on news, gossip, what our friends had for dinner, or how big their bowel movement was.
Turn off your phone, check it once in mid-day, carry it around (off) the rest of the time and stop to smell the roses.
7
So much stress. So many stressors. It’s not technology. It’s the behavior, actions, experiences and social media that we’ve become accustomed to and have allowed (if we use it) into our psyche — 24/7. Sometimes I read a great article in the NYT and before I comment, I pause and wonder if I want to deal with someone responding who might not only disagree — but will take me to task over my opinion. Way too stressful.
34
@Alish
Why do you care what some stranger feels about your opinion? Your value as a human is *not* tied to the number of "likes", or fake on-line "friends" you have.
4
@Greg I know my value as a human being. And you fell right into the category of those bent on taking others to task for their opinion. It’s not that I care what you or others say, but I often wonder why people feel the “need” to chastise strangers? Surely you must realize that you could be adding unnecessary stress, through your choice of words. Have a great weekend.
5
It also helps to have a regular work schedule instead of getting a message from the corporation that you have the day shift starting tomorrow, and then the following week you're moved to graveyard. And having a living wage instead of trying to juggle 3 contract-worker gigs. Single payer health care would also do wonders to alleviate the stress on a huge percentage of the population.
311
Stress really does adversely affect everything: blood pressure and therefore kidneys and arteries and heart.
Any physical chores -- paint touch-ups in the apartment, repairing things, polishing shoes -- will help. A good walk will too, but with the other things one is getting stuff accomplished.
When I was prey to anxiety attacks -- gracious, they were awful -- I would clean and rearrange closets, which mitigated some symptoms in fairly good time.
Stopping drinking strong coffee in the evenings was a good thing as well.
63
I learned this in DBT therapy. When experiences anxiety- a lot of Adrenalin- exercise - break out a sweat. Then the mind calms bc when physically exerting oneself and the Adrenalin is not just spinning uselessly in our heads!
7
While the title defines the book too narrowly, the best book on self-awareness I've ever read is Robert Wright's, "Why Buddhism is True." It gave me the best perspective on stress management and the key concept is mindfulness meditation. But these are only words that require science based explanations which Wright provides very well indeed.
26
Get 7-8 hours sleep every night and nap, even if only for 5 minutes when you have an opportunity. Remember that the whirling bits need the push of exercise and time to rearrange themselves.
57
So accurate. Taking naps and getting rest in general works wonders for the brain, body, and soul.
39
@witm1991 , naps clear the clutter in the synaptic gaps.
7
read the funnies first every day.
64
@linh
I found that reading them *last*, helps to overcome the negative feelings that result from most of the rest of the news. That wry grin (and its internalized feelings) can carry through a good portion of the day.
@linh The NYT has no funnies. It should. The closest thing--ironically--are the obits--where so many get their last laugh.
2
Well said
Stress is soo often overlooked
Cardiologist practicing 35 years
85
Deep breathing. Cells fill with oxygen. Mitochondria perform their maximum. Oxygenated cells work optimally. Mindful breathing observing in breath out breath, are all simple techniques that clear our heads calm our raving minds and slow down our heartbeat.
46
Lastly, do at least one activity a day that gives you pleasure, and make it a priority.
As a young person I feel this is key. If all you're doing is grinding, with no down-time until the weekend rolls by, you're 100% going to get burned out.
153
@Dan B , mine is cooking. After I retired my wife stopped. She had enough after 40 plus years of cooking. I love to cook. Nothing relaxes me more than cooking.
43
@Dan B
After living with constant stress - based on one's reality, not some free-floating angst - one develops anedonia, the inability to experience enjoyment - of anything.
9