Happy Holidays?

Happy Holidays?

(Or, Here’s Wishing the Grinch Would Just Steal Xmas Already)

BLOGGERS:  Mary A. Langiurand, PhD & Robert F. Bornstein, PhD

Across America, real-life families will soon gather around festive holiday tables to enjoy gourmet feasts, basking in the comfort of warmth and plenty, giving thanks for the many gifts they have received this past year. It goes without saying that the greatest gift of all is the gift of family—those beloved, loving people who stick by us in good times and bad, give our lives meaning, make us happy and proud. Oh, people have their little differences, of course, but truly, at the end of the day family is what matters. That’s why we have holidays…

Most of our patients believe all of the above. They are also convinced that theirs is the most dysfunctional, annoying clan on the planet. The leaky ceiling over the less-than-Martha-Stewart-worthy table could be tolerated, as could the mismatched chairs and cramped quarters. Ditto the dry turkey, lumpy gravy, and assorted vegetable horrors cobbled together by committee. Thoughtless gifts—the toolkit for you (who can’t change a light bulb), or the brightly lit magnifying makeup mirror for your sister (who frets endlessly over her crow’s feet)…..those too could be borne with humor and grace. After all, it’ll be a good story for your friends. But the people! How in a just world could you possibly be related to them? Maybe you were mixed up with someone else at birth. Imagine a room filled with willfully annoying fools who just happen to have your entire history at their fingertips (complete with youthful mistakes, former passions, 70s disco-era photos, and other horrors), and whose notion of a good time is making fun of you.

Or perhaps you’re the hostess, opening the home you slaved to clean and decorate, watching your guests put sucked-on bone fragments into your centerpiece, smear your good napkins with indelible lipstick, and render your bathroom unusable. Maybe you got everybody to agree to détente for just one day, only to find that your cousin’s notion of truce is to choose today to come out of the closet to his fundamentalist parents and introduce his lover to everyone at your party. Or maybe you’re the one who couldn’t take one more minute of your brother’s yammering on about his great career and big raise and over-the-top vacation, so you chose today to remind him of how his success came at your expense. At the end of the day, the house is a shambles, and everybody’s in tears (except for Cousin Mildred, who’s locked in the bathroom). Surely nobody else has to deal with this, nobody…

Let’s get real.

To some degree, everybody deals with this, all the time. Real life isn’t perfect, and neither are families. Illness and death, poverty and disappointment, bad choices and worse luck happen. Further, most folks don’t accept these experiences with dignity and grace all the time, and tend to let down their guard when surrounded by people close to them. If you choose to see this as intolerable and unacceptable, you’re not going to enjoy the holidays. But if you choose to see it as an unpleasant but tolerable fact of life, you’ve got a chance of salvaging the season.

Remember that you have choices, and you are where you chose to be. If you’re thinking, “You don’t get it—I can’t just not go” you’re wrong. If you really, truly don’t want to deal with the dysfunction of a holiday meal, you can opt not to attend—it’s your call. There will be consequences; your decision will make some people angry and unhappy, and you will eventually have to address that with them. But if you feel strongly enough that this really isn’t something you want to do with your life and time, you don’t have to do it

If you choose to attend, you can also choose to engage or not to take the bait when the dysfunction fires up. You know these people well enough to predict their behavior, so figure out what’s likeliest to get to you, and then plan how you’d like to respond to defuse the situation. Practice the response in your mirror a few times, and when the zingers start, use your now-practiced skills. Change the subject, respond minimally, take a walk around the block, or just don’t respond. You probably won’t get it quite right at first, so keep practicing—you’ll get better at it over time. If you don’t feel able to develop these strategies on your own, seek professional help (no kidding). Therapists have pre-holiday rushes of new patients for good reasons.

If you really want peace, do not escalate a volatile situation artificially. Alcohol may make some situations more tolerable in the short term, but it will ultimately disinhibit behavioral controls. Ditto sleeplessness, too much noise, too little space, too much or too little heat. Don’t overdo, and avoid the obvious pitfalls. Take care of yourself. Spend at least some time with the people who really do make you happy, doing things you really do like to do. These might be ordinary water cooler moments rehashing the game, or coffee with a friend, far from the madding crowd.

And when it’s all done, don’t forget to get your share of leftovers to take home. These are, after all, the best part.

Robert Bornstein and Mary Languirand are the authors of When Someone You Love Needs Nursing Home, Assisted Living, or In Home Care, published by Newmarket Press.  The second edition, revised and updated, was recently released.  Here’s the link: http://www.newmarketpress.com/title.asp?id=901

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THE EFFECTS OF STRESS

The Effects of Stress

BLOGGER:  JULIE WEBSTER

STRESS AS A NATURAL OCCURRENCE

Our bodies are designed to handle variations from diet, exercise, stress and weight.  It regularly produces assorted hormones for a period of time to take care of these situations.  All this is a normal cycle for the body.

STRESS & HORMONES

The challenge is when that stressor continues for a prolonged period of time.  This causes the body to overproduce hormones, thus stressing the entire system, breaking down cells, tissues, and organs.

When our body undergoes a stress, the adrenal glands produce adrenaline aka epinephrine.  This hormone stimulates the heart muscle, alters the rate of blood flow, and raises basal metabolic rate.  This is known as the fight or flight syndrome.  Epinephrine also prompts the secretion of glucagon by the pancreas, causing the release of nutrients from storage.  The steroid hormone cortisol is also produced.  It enhances protein degradation, which raises amino acid levels in the blood so that they become available for conversion of glucose.  The two other hormones induced by stress, aldosterone and antidiuretic hormone both help to maintain blood volume.[1]

Epinephrine does not stick around very long in the body however, when stress is prolonged, cortisol does.  This hormone will affect the body in many detrimental ways. [2]Excess cortisol will:

• Decrease metabolism by inhibiting thyroid function
• Depletes protein in the muscles, bones, connective tissue and skin which can cause fatigue, weakness, thinning of the bones, and bruising
• Decreases the production of androgens and growth hormones which build muscles
• Can cause insulin resistance[3]
• Increase fat accumulation, especially in the belly
• Increase appetite and carbohydrate cravings
• Will cause depression, anxiety, and mood swings

Is cortisol related to abdominal obesity?

“Yes. There is a link between high cortisol levels and storage of body fat, particularly “visceral” abdominal body fat (also known as intra-abdominal fat). Visceral fat is stored deeper in the abdominal cavity and around the internal organs, whereas “regular” fat is stored below the skin (known as subcutaneous fat). Visceral fat is particularly unhealthy because it is a risk factor for heart disease and diabetes.”[4]

The challenge with cortisol and weight is this.  First, when you are stressed you produce more cortisol which will lead to weight gain.  When you are overweight the adrenal glands produce more cortisol so it is a viscous cycle.

ADDITIONAL AFFECTS FROM STRESS

Free radical production

THE NEGATIVE ROLE OF CERTAIN FOODS & DRINKS

Food can play an important role in both exacerbating the problem and relieving the problem.

The following list will cause the adrenal glands to produce adrenaline and cortisol.  Over the long term this will eventually exhaust the adrenals:

• Caffeine, especially beyond one or two cups a day on a regular basis will actually act like long term stress in the body
• Chocolate in excess as it will act as a stimulant
• Soda will affect blood sugar levels as well increase production of stress hormones
• Heavy alcohol consumption will cause the adrenals to overreact
• Refined foods and sugar will affect insulin production and consequently blood sugar spikes and falls
• Refined foods will deplete the body of essential vitamins and minerals thus stressing the entire system
• Refined salt is chemically cleaned and devoid of all minerals and will increase blood pressure
• Can create a more acid pH in the body, which allows for disease to develop

THE ROLE OF HEALTHY FOODS

The following is a list of vitamins and minerals that will support the body during stressful times and therefore should be included in your daily meals:

• B Complex is necessary for the production of all neurotransmitters including Seratonin, which is a calming neurotransmitter, and it vital for the functioning of the adrenal glands.  Foods high in the B vitamins include:  dark leafy green vegetables, wheat germ, brewer’s yeast, most grains
• Vitamin C is depleted with prolonged bouts of stress and is also required for normal functioning of the adrenal glands.  Sources include:  fruits especially citrus and berries, tomatoes and green vegetables
• Vitamin A is an antioxidant thus maintaining the health of the cells.  Foods rich in A include:  milk, eggs, butter, and fruit
• Vitamin E is also an antioxidant.  Foods rich in E include:  nuts, germ oils and green leafy vegetables
• Minerals, especially magnesium which relaxes muscles.  Sources of magnesium include:  leafy green vegetables, beans and legumes, vegetables, seaweed, nuts (almonds, cashews and filberts especially) and seeds (especially sesame)
• Omega 3 fatty acids have a positive effect on moods.  Sources include:  salmon, tuna, sardines, flax seed oil, pumpkin oil, dark green vegetables
• Night shade vegetables as they have an expansive effect and therefore might be beneficial for someone tense from work, stress or activity which takes great concentration.[5] Nightshade include;  all peppers, tomatoes, potatoes, eggplant

WHAT YOUR DIET SHOULD INCLUDE

1. Salmon

2. Eggs

3. Lots of leafy and dark green vegetables

4. Night shade vegetables, if you can handle them

5. Almonds, cashews, filberts and sesame seeds

6. Beans and legumes

7. Citrus fruits and berries

OTHER THINGS TO LOOK AT TO REDUCE THE AFFECTS OF STRESS

EXERCISE

• Moderate levels are best with a duration lasting less than one hour
• Critical to maintain optimal cortisol levels and hormone balance
• Helps handle stress by improving cardiovascular and musculoskeletal systems
• Improves insulin resistance (studies have shown that as little as 3 weeks of regular exercise can lessen insulin resistance[6])

LAUGHTER

• Using a similar protocol, the current research found that the same anticipation of laughter also reduced the levels of three stress hormones. Cortisol (termed “the stress hormone”), epinephrine (also known as adrenaline) and dopac, a dopamine catabolite (brain chemical which helps produce epinephrine), were reduced 39, 70 and 38 percent, respectively (statistically significant compared to the control group).  Chronically released high stress hormone levels can weaken the immune system. [7]

MEDITATION

• The study, done in China, randomly assigned college undergraduate students to 40-person experimental or control groups. The experimental group received five days of meditation training using a technique called the integrative body-mind training (IBMT). The control group got five days of relaxation training. Before and after training both groups took tests involving attention and reaction to mental stress.
• The experimental group showed greater improvement than the control in an attention test designed to measure the subjects’ abilities to resolve conflict among stimuli. Stress was induced by mental arithmetic. Both groups initially showed elevated release of the stress hormone cortisol following the math task, but after training the experimental group showed less cortisol release, indicating a greater improvement stress regulation. The experimental group also showed lower levels of anxiety, depression, anger and fatigue than was the case in the control group.
• “This study improves the prospect for examining brain mechanisms involved in the changes in attention and self-regulation that occur following meditation training,” said co-author Michael I. Posner, professor emeritus of psychology at the University of Oregon. “The study took only five days, so it was possible to randomly assign the subjects and do a thorough before-and-after analysis of the training effects.”[8]

YOGA[9]

• Asana are the physical postures that help with muscle relaxation
• Savasana is usually at the end of a class and it is a pose for complete relaxation
• Pranayama breathing practice

BREATHING

• Pranayama / Yogic techniques[10]
• Paradoxical breathing
• More on breathing

The challenge is to not stress yourself out by trying to do all these things at once.  Pick one, two, or at most three of the aforementioned benefits and start incorporating them into your life.  As these become habit, start adding more.

To your health! Julie

Future articles will include more details about free radicals and paradoxical breathing. Sign up for our monthly newsletter which will keep you up to date when the newest articles come out.  (We will never sell your name!)

[1] Understanding Normal and Clinical Nutrition, 7^th Edition

[2] Hormone Balance, Scott Isaacs

[3] A reduced sensitivity to insulin in muscle, adipose, and liver cells, Understanding Normal and Clinical Nutrition, 7^th Edition

[4] Tom Venuto is a certified personal trainer, natural bodybuilder and author of the #1 best selling diet e-book, “Burn the Fat, Feed The Muscle

[5] Healing with Whole Foods by Paul Pitchford

[6] Per Hormone Balance, by Scott Isaacs

[7] The research is entitled Cortisol and Catecholamine Stress Hormone Decrease Is Associated with the Behavior of Perceptual Anticipation of Mirthful Laughter. It was conducted by Lee Berk with Stanley A. Tan, both of the Oak Crest Health Research Institute, Loma Linda, CA; and Dottie Berk, Loma Linda University Health Care, Loma Linda.

[8] http://www.sciencedaily.com/releases/2007/10/071008193437.htm

[9] Yoga can reduce cortisol levels, a finding which was documented in the October 2004 issue of the journal, Annals of Behavioral Science.

[10] http://www.kundaliniyoga.org/pranayam.html

Julie Webster is a Certified Massage Therapist and Certified Health Counselor. She provides health education online and through seminars. In addition she has written a book titled “Regaining Good Posture” which is available as an ebook, with videos performing each of the stretches, through her website: www.julie-webster.com Julie is also available for presentations on posture and various health topics to corporations. To reach her visit her website or email her at info@julie-webster.com

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HOW TO MANAGE TIME: A LESSON FROM POKER

HOW TO MANAGE TIME:  A LESSON FROM POKER

BLOGGER:  BEN PIERSON

My brother has been a professional poker player since about 2002, when the dot-com tech magazine he worked for began going out of business.  Aside from helping him avoid the grind of an 8-6 job (are there really 9-5s anymore?), poker has provided him the means to found a (now) successful literary arts magazine, Canteen (www.canteenmag.com).  In addition to publishing unique pieces from well known writers, Canteen also runs an after school literary program up in Harlem in conjunction with StreetSquash.

My brother plays poker mostly on the internet, not over the table.*  Unlike playing in Atlantic City, Las Vegas, or a card room in Brooklyn, being an internet player means that 24hrs a day, 7 days a week, you can simply turn on a computer and find tens of thousands of people to play against.  This creates an interesting quandary.   Aside from its addictive nature, poker starts creating a framework of economic cost for your life. e.g., If I go to bed now, the girlfriend will be happy and I’ll get three extra hours sleep; but those three hours will cost me an average of X dollars, and is that really worth it? The price of a movie is no longer $10, but $1,000 in economic cost. The extra value derived from the movie/happy girlfriend is nebulous compared to the more concrete value of electronic money in your poker account. 

In recent years my brother has found a good middle ground for managing his time, controlling his work schedule instead of being controlled by it.  I think this comes in part from the success he’s had over the years and in part from the extraordinary levels of stress that comes with the job.  But getting to this more balanced point took a lot of work, a lot of missed movies and a lot of failures.

What are we 8-6ers supposed to do to manage our time – to accomplish that work/life balance?

I used to write 10-20 item to-do lists.  The list would sit there and, weeks later, barely a dent would have been made.  Life is stressful enough without this list serving as a constant reminder of things I had yet to do.  This method was a huge mistake.   In all facets of your life, don’t create a system which produces too much stress.  If you do find you’re dealing with too much stress, change something.  Please read the posts in “Healthy” by Robert Bornstein, starting with http://blog.imagineage.com/coping-with-stress-in-troubling-times/ .  Dr. Bornstein is one of the leading Doctors in the field of stress and his advice – when followed even to a small extent – can lead to a better quality of life and longer life (not too shabby).  The other posts are fantastic as well, so don’t be shy!

Now I write much shorter lists… maybe 2-3 items down.  If I’m feeling frisky, I’ll even schedule times to do them.  For example on Monday night I’ll put into my schedule:

–Tuesday at 10am, call the bank to order new checks

-12pm, order flowers for my mother’s birthday (and tell my brother it’s all set)

–2pm take a book to the gym and do 40 minutes of cardio (my therapist suggests scheduling an actual time for the gym, so I’m more prone to go; this has helped a lot).

–7pm, check http://blog.imagineage.com/ and read the latest posts

I’ve found that this way of writing shorter, more manageable lists has not only increased the rate at which I achieve these tasks, but significantly decreased the amount of stress associated with the whole process. 

What are some of the tricks you use?  While this method might work for me – for now – something completely different might work for you.  Please share – I’d love to hear your thoughts.

Some suggestions I’ve received already:

• Create a filing system.  Buy specific three ring binders (and a hole puncher) to keep your ‘subjects’ ordered.  The hole puncher part allows you to rearrange things on your lists, easily moving things forwards or backwards, or adding in tabs for subsections
• Scheduling specific times during the day to do XYZ activity – several people mentioned this has proven successful for them
• “Getting Things Done: the art of stress free productivity” by David Allen (http://tinyurl.com/385oqs)
• “The Last Lecture” by Randy Pausch, a former UVA professor.  Very moving personal story which speaks to doing the most with your time – Randy had only a few months to live after being diagnosed with Pancreatic Cancer (http://tinyurl.com/6475uc) 

Most importantly the theme to this should be finding a process that alleviates stress, not creates it.  Also, you must take actionable steps.  No need to overhaul everything right this second, but take some baby steps forward and the results should speak for themselves.  What do you think?

*Ironically, my brother views his infrequent trips to Vegas as more of a vacation than anything else.  You see, in Vegas he can only sit at one table and play one hand at a time.  The dealer takes a while to shuffle and thus you’ll be playing perhaps 30-40 hands per hour.  On the internet my brother can play at 3, 4, 5, 8 tables and with computer shuffling each table plays closer to 80 hands per hour.  Thus sitting at home (or wherever in the world he may be) he can average 300 – 600 hands per hour instead of a paltry 40.

To find out more about Ben, click here to read his bio.

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Stress and the Family Post 9/11

Stress and the Family System Post 9/11

 BLOGGER:  ROBERT F. BORNSTEIN

Shortly after 9/11 I got a phone call from a news organization.  Because I study stress and its effects, they wanted to know how the terrorist attacks would affect families over the long term, and how these events might disrupt the rhythm of our lives.  I said that I thought the attacks would have a negative impact on many families–even those living far from New York, DC, and Pennsylvania–leading to increases in substance abuse, domestic violence, and emergency room visits.

A year or so later the news organization called again.  I had been right, and they wanted to talk about why.  Beginning in late 2001 and continuing through much of 2002, domestic violence rates spiked nationwide.  So did substance abuse, ER visits, and (believe it or not) car accidents–including minor fender-benders.

What changed following 9/11?  Why were people so disrupted?

Part of the impact was external: It came from the uncertainty that resulted from the attacks, uncertainty stoked by the constant reminders that not matter what we did, we remained vulnerable.  (Remember those check points, endless airport security lines, and jarring threat-level announcements every evening on the news?)

Some of the impact came not from without, but from within–from the impact of 9/11 on family dynamics and interactions.

Families are like interconnected, interlocking systems, with each part of the system–each person–playing a role.  Over time families develop a kind of equilibrium, as people carve out their niche within the group, and everyone settles into their prescribed role.  One child might be the “good son”, or “good daughter”; another child takes on the role of troublemaker.  Mom might be the family organizer and rule-maker; Dad’s role becomes that of “fun parent”.

It’s not a perfect dynamic, but it works: We humans prefer predictability over uncertainty, and even if the system has its flaws (what family doesn’t), at least we know how we fit in, how others will behave, and–most important–what’s expected of us.

And therein lies the answer: Over the long term, many of the lasting negative effects of 9/11 came from disruptions in the family system, as people were forced to modify their well-practiced roles in response to a changing world.  Disrupted roles destabilized some fragile relationships; the result was an increase in domestic violence.  Everyday tasks that we used to complete without thinking became more effortful; we were distracted now, so car accidents increased.  And as always, some people coped with stress and uncertainty by overusing alcohol or drugs–“self-medicating” is the formal term.  The result: Increased substance abuse.

As I wrote in a previous ImagineAge blog, stress isn’t something that happens to us, it’s something that happens within us.  And 9/11 proved this yet again.

Let me offer another prediction–and not a happy one: These increases in substance use and domestic violence….they’re going to happen again.  This time it won’t be in response to terrorist attacks, but in reaction to economic stress and uncertainty.

Knowing these things are likely to occur doesn’t stop them from happening, but it does allow us to plan more effectively.  If you feel that you (or your family) may be stressed beyond their limits, take action.  Seek help from a professional therapist (as Mark Hilsenroth’s recent blog describes so well), and take steps to gain control of your finances–make reasoned (not panicked) decisions.  Ben Pierson’s blogs will be very helpful here.

And a year from now we’ll look back and see what happened.

 What are your thoughts?

To find out about Dr. Bornstein, click here to read his bio.

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Coping with Stress in Troubling Times

Coping with Stress in Troubling Times

BLOGGER: ROBERT BORNSTEIN

I teach at a University–in many ways a dream job–and now I’m on break.  Classes don’t start until next week.  You’d think I’d be relaxed, right?  No students, no meetings, no worries.  So why am I here in the office at 6AM?  Trust me–relaxed is what I’m not.  The thing is, break or not, deadlines loom.  Emails pour in.  There are syllabi to be made.

Stress.

Apparently I’m not alone: It seems everyone I talk to lately is stressed as well.  The economy, the housing market–just turn on the evening news.  We can’t avoid stress…it’s a part of life.  But over the years I’ve found some ways to cope that work for me, and they might work for you too.

The place to start is to understand stress–to know what it is, and just as important, what it isn’t.

Everyone experiences stress–that uncomfortable, pressured feeling you get when overwhelmed by life’s challenges.  Studies indicate that almost every one of us reports feeling stressed at one time or another, and nearly 60% of American adults say stress has had a negative impact on their life.  We’re all vulnerable.

We know when we’re stressed–we can feel it–but what exactly is stress, and how does it affect us?  How does stress impact mind and body?

First it’s important to recognize that stress doesn’t happen to us, it happens within us: It is the body’s attempt to cope with a challenge–the body’s way of mobilizing to confront a threat.  Back in high school you probably remember your bio teacher telling you about the “fight or flight” response…nature’s way of gearing us up for action.  That’s what stress is–the old fight or flight response.  When this response happens once, or a few times, it’s no problem.  The problem comes when you experience stress too frequently.  Too many fight or flight responses in succession wear you down, deplete your body’s resources, sap your energy, and lower your mood and motivation.

Here’s why: each time you mobilize to confront a threat, your sympathetic nervous system–the part of your nervous system that activates you for action–kicks into high gear.  Your pupils dilate and your heart begins to race.  You sweat a bit–your palms get moist.  Blood flows to your brain so you can make quick decisions.  You’re ready to rumble.

Keep in mind–and here’s the problem–the stress response is nature’s way of helping you confront an intruder or run from a tiger, but now, eons later, the same response occurs when you miss the bus, lose your keys, or manage to jam the copier at work.  This same fight or flight response occurs when your 401K takes a tumble.  But in these situations there’s nothing to do: no fighting, no running.  So your body is stuck…you just have to let the situation pass, wait for your heart to stop racing, and try to get back to your routine.

Easier said than done.  Those repeated stress reactions sap the body’s energy–you literally wear yourself out.  They cause the body to release hormones that can lead to depression.  And over time these stress hormones interfere with your immune system–they cause white blood cells to fight off infections less well.  No wonder we get sick during high-stress times: it’s not just your imagination, it really does happen.

So stress is not something to be taken lightly, but it’s a topic that researchers have focused on quite a bit in recent years, so we have a good sense now of what works–and what doesn’t.  Four strategies are particularly helpful when stress begins to wear you down.

• Aerobic exercise The findings are clear: Aerobic exercise is the single best thing we can do to cope with stress in our lives.  Not only does exercise help you feel better and give you a feeling of accomplishment and control, but aerobic exercise also releases hormones that counter stress’s negative effects.  Even a modest amount of exercise–a 20 minute walk, for example–can have lasting positive effects.

• Distraction It’s not as good as exercise, but for some people distraction really helps.  Especially if your stressor is something chronic–like caring for an ill or aging parent–a bit of time off can do a world of good.  And here it’s important to do something engaging–see a movie, for example, or play bridge with friends–so you can focus on something other than what’s bothering you.

• Unburdening Freud was right: Unburdening ourselves of troubling thoughts really is a healthy thing to do.  So try not to bottle up your feelings, but find a trusted friend and let her know what’s going on.  Email your old college roommate and tell him what a jerk your boss has been.  Studies show that disclosing negative thoughts and releasing pent-up emotions strengthens the body’s ability to cope, and enhances the immune system.

• Social support Your parents might have taught you that independence is a virtue–but not always.  Being stoic in the face of stress is not the best way to cope…it’s better to seek out the company of others and spend some time with friends.  Social support offers the comfort of closeness, and an opportunity for friends to offer advice and reassurance.  The opposite is also true: Offering support to others actually helps reduce your own stress levels as well.

How to choose among these strategies?  The good news is you don’t have to: research indicates they can be used in combination and when you use them this way their benefits are even greater.  So choose the strategies that seem right for you given the challenges you face and your particular style of coping…you know yourself best.  If exercise is helpful, and clears your mind of troubling thoughts, terrific–you’re all set.  If you’re more of a people person then social support and the opportunity to share the burden might be the way to go.

Whatever strategies you choose, be flexible–if something’s not working, try another approach.  And remember, managing stress is a process–it takes time, and it’s never really complete.  New challenges confront us every day–that’s life–so you’ll always be findings new ways to cope, and new ways to turn life’s challenges into opportunities for growth and positive change.

Now it’s time for me to get back to work.  There are syllabi to be made…

To find out more about Dr. Bornstein, click here to read his bio.

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