The complete idiot's guide to beating stress

achievements as stressors, 9-10 acquaintanceships and friendships compared, 141 acquisitions as stressors, 9-10 adaptive micro trauma, 163 adaptogens, 209 addiction, stress, 42-44 Addison’s disease, 28 adrenaline junkies, 42-44 aftermaths of disasters, 17 aging, 21, 34-35 alcohol abuse, 200 altruism, 115 benefits of, 114-117 maintaining, 119-121 self-compassion, 121 volunteering, 117-119 anabolic process, 212 Ananda yoga, 176 Anatomy of An Illness, 81 anise, 204 antioxidants, 207-208 Anusara yoga, 176 arctic root, 209 aromatherapy, 229-231 art and state of flow, 185-186 artistic playing, 187-189 Ashtanga yoga, 175 astragalus membranaceus, 209 atherosclerosis, 30 attitude examining, 254-257 exercise, effect on, 164-165 Aum, meditation mantra, 95 B balancing energies, 172-173 bedrooms, simplifying, 220-221 Benson, Herbert, 88 bergamot, 230 Berk, Lee, 81 beta-endorphins, 164 bicycling tours, benefits of, 240 Big Brother program, 117 Big Sister program, 117 Bikram yoga, 175 birthday cake visualization, 218 body language, 140 body/mind balance, 172-173 breaks, tracking, 262 breathing, focusing on in meditation, 94 C caffeine, effects on stress, 200-201 calamities, responding to, 16-17 calming colors, 227-229 camping, benefits of, 240 Cannon, Walter, 5 carbohydrates, good, 206 cardiovascular disease, 29-30 careers decompression, 152-156 flexible solutions, 151-152 importance of, 156-157 multi-path communication, 150-151 personal fulfillment, 151 restoring relevance, 149-150 stressors, 148-152 cat and dog stretches (yoga), 178 Index 318 The Complete Idiot’s Guide to Beating Stress catastrophes, responding to, 16-17 catharsis, 165 catnip, 205 centering prayer, 106 chakras, 175 challenges, meeting, 69-70 chamomile, 204 changes, adapting to, 17-22 charity benefits of, 114-117 Do-Good Diaries, keeping, 256-257 maintaining, 119-121 self-compassion, 121 volunteering, 117-119 Child’s Pose (yoga), 179 choices as stressors, 10-11 cholesterol, raised levels and stress, 30 Choudhury, Bikram, 175 clogged arteries, 30 Cobra Pose (yoga), 179 cock-eyed optimism, 69 colds, contributions of stress, 31-32 colors, calming, 227-229 comfort food, 199-200 communal efforts, 16 communication, multi-path, 150-151 compartmentalization, 40-41 competitive sports, benefits of, 191-192 Complement 3, 82 Complete Idiot’s Guide to Feng Shui, The, 226 confusion, 16 contract work, stressors, 156 cool colors, 228 Corpse Pose (yoga), 179 cortisol, stress hormone, 34 counterposes (yoga), 178 Cousins, Norman, 81 cravings, controlling, 202-205 Csikszentmihalyi, Mihaly, 185-186 D daily laugh logs, keeping, 85 Dalai Lama, 92, 108 Davidson, Richard, 88-89 day-to-day hassles, stressors, 22-23 death laughter after, 80 of parents, as stressor, 21 decompression, workplace, 152-156 decorating, living spaces, 226-227 calming colors, 227-229 deep tissue massage, 237 diabetes, 30 diet comfort food, 199-200 hydration, importance of, 203-204 managing, 202-205 simplifying, 209 stress contributions to, 198-199 countering, 205-208 Dillard, Annie, 108 disasters, responding to, 16-17 distress and eustress compared, 38 converting into, 40-41 Do-Good Diaries, keeping, 256-257 dopamine, 42 E Earthwatch, 119 eating habits comfort food, 199-200 controlling, 202-205 hydration, importance of, 203-204 simplifying, 209 stress contributions to, 198-199 countering, 205-208 employment decompression, 152-156 flexible solutions, 151-152 importance of, 156-157 multi-path communication, 150-151 personal fulfillment, 151 restoring relevance, 149-150 stressors, 148-152 Index 319 endorphins, 42 energies, balancing, 172-173 enlightened self-interest, 116 essential oils, 229-230 eustress, 37-40 addictive nature of, 42-44 as performance enhancer, 39-40 distress compared, 38 converting into, 40-41 importance of, 45-46 excuses, listing, 284-285 exercise attitude, effect on, 164-165 biology of, 162-163 gyms, joining, 168-169 importance of, 161-162 mood, effect on, 163-164 motivation, 169-170 optimal amount, 166 self-image, effect on, 165-166 sexual intercourse, 170 sports, 191-192 starting, 166-168 t’ai chi, 180-181 tracking, 259 warming up, 167 yoga benefits of, 173 origins of, 173-174 restorative poses, 178-180 starting, 177 styles, 174-176 exercises mindful eating exercise, 275 “Objections to Exercise” exercise, 273 response-slowing exercise, 271 thought-stopping exercise, 267 visualization exercise, 269 external locus of control, 65 F faith communities, 109-110 faith statements, listing, 256 Feldenkrais massage, 237 feng shui, 226 fennel, 204 fight or flight, alternatives to, 28-29 fight-or-flight response, 5 financial transitions, stressors, 22 fitness centers, joining, 168-169 Five Tibetans: Five Dynamic Exercises for Health, Energy, and Personal Power, The, 176 Five-Week Stress-Beater program habits, creating, 278-279 Week Five, 274-276 Week Four, 272-274 Week One, 266-267 Week Three, 270-272 Week Two, 268-270 flow, benefits of, 185-186 food, comfort, 199-200 freelance work, stressors, 156 Freud, Sigmund, 77 Friedman, Meyer, 50 friends, choosing, 140 friendships and acquaintanceships compared, 141 maintaining, 141-143 making, 137-141 stressors, 143-144 tend-and-befriend response, 135-137 G gardening, benefits of, 189-191 GAS (General Adaptation Syndrome), 5-6 Genesis: a Living Conversation, 103 get-togethers, hosting, 139 getaways benefits of, 235-236 ending, 246-247 packing for, 242-243 stress-reducing destinations, 236-242 stressors, dealing with, 243-246 GI (Glycemic Index), 206 GL (Glycemic Load), 206 320 The Complete Idiot’s Guide to Beating Stress global thinking, limited-scope thinking, compared, 63-64 glucocortoroids, 198 Glycemic Index (GI), 206 Glycemic Load (GL), 206 glycogen, 212 golf camps, 240 good deeds benefits of, 114-117 maintaining, 119-121 volunteering, 117-119 good habits, creating, 278-279 guided imagery, 98 guilt, alleviating, 280 gurus, 88 gyms, joining, 168-169 H Habitat for Humanity, 118-119 “hassle diaries,” 23 hatha yoga, 173 heart disease, 29-30 helicobacter pylori, 31 Hewitt, Hugh, 104 high blood pressure, 30 holidays, stressors, 25 Holmes, Thomas, 18 homes calming colors, 227-229 decorating, 226-227 feng shui, 226 improving, 223-225 lighting, 226-227 media-free zones, 231-233 soothing scents, 229-231 soothing sounds, 231 stress-free spaces, creating, 225-226 hormones, cortisol, 34 hosting parties, 139 hydration, importance of, 203-204 hydrotherapy, 238 hyperphagics, 198 hypertension, 30 hypophagics, 198 I IBS (Irritable Bowel Syndrome), 31 IgA (immunoglobulin A), 82 immune systems boosting with laughter, 82 stress, suppression of, 32-33 immunity systems, 33 innate pleasure “thermostats,” 42 insomnia, stress, 214-215 internal listening, 219 internal locus of control, 65 Irritable Bowel Syndrome (IBS), 31 Iyengar yoga, 175 J–K jobs decompression, 152-156 flexible solutions, 151-152 importance of, 156-157 multi-path communication, 150-151 personal fulfillment, 151 relevance, restoring, 149-150 stressors, 148 alleviating, 148-152 Jokes and Their Relation to the Unconscious, 77 Kabat-Zinn, Jon, 89-90 Kilham, Christopher, 176 Kripalu yoga, 176 Kum Nye, 176 Kundalini yoga, 175 L laughter after losses, 80 as inappropriate response, 77 Index 321 bonds, creation of, 76-78 daily laugh logs, 85 emotional stress, 78-81 evolution of, 75-76 health benefits of, 81-83 invoking, 83-85 sardonic humor, 84 tracking, 255 lavender, 230 LCUs (life change units), 18 left prefrontal cortex (LPFC), 70 left ventricular hypertrophy, 30 letdowns, 16 life change units (LCUs), 18 life transitions, adapting to, 17-22 lighting, living spaces, 226-227 limited-scope thinking and global thinking compared, 63-64 liquid mushroom extract, 209 living spaces calming colors, 227-229 decorating, 226-227 feng shui, 226 improving, 223-225 lighting, 226-227 media-free zones, 231-233 soothing scents, 229-231 soothing sounds, 231 stress-free spaces, creating, 225-226 loneliness and solitude compared, 134 loneliness as a stressor, 12 LPFC (left prefrontal cortex), 70 M management by objective (MBO) strategy, 149 mantra meditation, 88 marriages beginnings, stressors, 18-19 endings, stressors, 20 maintaining, 128-130 stressors, 127 massage, benefits of, 237 MBO (management by objective) strategy, 149 MBSR (Mindfulness-Based Stress Reduction), 90 media as stressors, 8-9 media-free zones, creating, 231-233 meditation, 87, 89 as secular discipline, 91 breathing, focusing on, 94 difficulty of, 92 gurus, 88 individual capabilities, 90-92 length, 96-97 mantra meditation, 88 Mindfulness-Based Stress Reduction (MBSR), 90 monks, 89 origins, 88 performing, 93-97 retreats, 238-239 sitting quietly, 93 slouching, 93 sound, focusing on, 94-95 traditional medical treatments, substituting for, 90 visualization, 97-98 wandering thoughts, dealing with, 95-96 Western exposure to, 88 memory, effects of stress on, 35-36 mind-body balance, 172-173 mind-body connection, 13-14 mindful eating exercise, 275 mindfulness, tracking, 260-261 Mindfulness-Based Stress Reduction (MBSR), 90 minerals, 208 mirror neurons, 54-55 mobilization, 16 monks, meditation, 89 mood, exercise effect on, 163-164 Moore, Thomas, 108 mornings, monitoring, 280 Mountain Pose (yoga), 178 Moyers, Bill, 103 322 The Complete Idiot’s Guide to Beating Stress multi-path communication, 150-151 multivitamins, taking, 208 muscles, relaxing with laughter, 83 N–O napping, 221-222 nervous system, 29 neuroplasticity, 89 neutral colors, 229 noble silence, 239 “Objections to Exercise” exercise, 273 Om, meditation mantra, 95 optimism attaining, 70-72 challenges, meeting, 69-70 cock-eyed optimism, 69 importance of, 60-66 limited-scope thinking, 63-64 positive elements, focusing on, 66-68 powerful thinking, 64-65 resiliency, importance of, 68-69 silver linings, listing, 254 spinning, 65-66 temporary thinking, 62-63 undo effect, 68-69 osteoporosis, 35 P packing for trips, 242-243 pain, killing with laughter, 82 parasympathetic nervous system, 29 parenthood, beginnings, 20, 130-131 parents, loss of, 21 parties, hosting, 139 Pascal, Blaise, 110 peppermint tea, 205 performance, eustress, 39-40 permanent thinking and temporary thinking compared, 62-63 pessimism global thinking, 63-64 permanent thinking, 62-63 powerless thinking, 64-65 spinning, 65-66 pets calming effect of, 132-133 choosing, 133-134 stressors, 131-133 philanthropy benefits of, 114-117 Do-Good Diaries, keeping, 256-257 maintaining, 119-121 self-compassion, 121 volunteering, 117-119 physical activity attitude, effect on, 164-165 biology of, 162-163 flow, 185-186 gardening, 189-191 gyms, joining, 168-169 importance of, 161-162 mood, effect on, 163-164 motivation, 169-170 optimal amount, 166 playing benefits of, 184-185 passion, 186-187 self-image, effect on, 165-166 sexual intercourse, 170 sports, 191-192 starting, 166-168 t’ai chi, 180-181 tracking, 259 warming up, 167 yoga benefits of, 173 origins of, 173-174 restorative poses, 178-180 starting, 177 styles, 174-176 Pilgrim at Tinker Creek, 108 play face, primates, 76 Index 323 playing art, 187-189 benefits of, 184-185 flow, 185-186 gardening, 189-191 passion, 186-187 sports, 191-192 tracking, 260 positive elements, focusing on, 66-68 positive psychology, 60-61 postures, yoga, 178-180 “power naps,” 221 powerful thinking and powerless thinking compared, 64-65 prayer benefits of, 105-107 centering prayer, 106 primates, play face, 76 progressive relaxation, 219 psoriasis, 31 Q–R Rahe, Richard, 18 rapid eye movement (REM), 213 rebounding from bad situations, 68-69 Reclining Spinal Twist (yoga), 179 reconnaissance, relationship, 257-258 recovery from disasters, 17 reframing stress, 41-42 relationships, 125 friendships, 135-144 marriages, 127-130 parenting, 130-131 pets, 131-134 reconnaissance, 257-258 social capital, 136 tend-and-befriend response, 126-127, 135-137 relaxation, progressive, 218-219 Relaxation Response, The, 88 religion benefits of, 102-103, 110-111 faith communities, 109-110 faith statements, listing, 256 prayer, benefits of, 105-107 restorative rituals, 107-109 and spirituality compared, 103-104 U.S. demographics, 103 REM (rapid eye movement), 213 resiliency, importance of, 68-69 resistances, 279 listing excuses, 284-285 resolving, 279-283 symptoms, giving up, 283-284 response-slowing exercise, 271 rest, tracking, 262 restorative poses, yoga, 178-180 restorative rituals, 107-109 retirement, stressors, 21 retreatfinder.com, 92 rhodiola rosea plant, 209 rituals, restorative rituals, 107-109 Roman chamomile, 230 Rosenman, Ray, 50 S SAD (Seasonal Affective Disorder), 24 sandalwood, 230 Sapolsky, Robert, 29 sardonic humor, 84 scents, soothing, 229-231 schedules (sleep), regulating, 220 Searching for God in America, 104 Seasonal Affective Disorder (SAD), 24 self-compassion, importance of, 121 self-employment, stressors, 156 self-image, effect of exercise on, 165-166 Selye, Hans, 5, 37-38 sensation seeking, 43-44 sexual intercourse, benefits of, 170 Shavasana (yoga), 179 shiatsu massage, 237 shock, 16 Shy-Drager syndrome, 28 silver linings, listing, 254 324 The Complete Idiot’s Guide to Beating Stress Sivananda yoga, 175 sleep anabolic process, 212 importance of, 212-213 napping, 221-222 optimal duration, 215-217 REM (rapid eye movement), 213 strategies for, 217-221 and stress, connection between, 213-215 tracking, 261-262 social capital, 136 social play vocalization, 76 Social Readjustment Rating Scale (SRRS), 18 solitude and loneliness compared, 134 sounds focusing on, meditation, 94-95 soothing sounds, 231 spas, visiting, 237-238 spinning, 65-66 Spiritual Literacy: Reading the Sacred in Everyday Life, 108 spirituality, 104 benefits of, 102-103, 110-111 faith communities, 109-110 faith statements, listing, 256 prayer, benefits of, 105-107 and religion compared, 103-104 restorative rituals, 107-109 spontaneity, importance of, 276 sports, benefits of, 191-192 SRRS (Social Readjustment Rating Scale), 18 stress addictive nature of, 42-44 costs of, 12-13 dangerous responses, 5 styles, 53-55 symptoms, giving up, 283-284 stress cycles, yearly, 23-26 stress hormones, cortisol, 34 stress responses, 4-5, 252 stress styles, 47-50, 53-55 stressors, 4-5, 7-8 aging, 21 dangerous responses, 5 day-to-day hassles, 22-23 financial transitions, 22 holidays, 25 marriages beginnings, 18-19 endings, 20 modern stressors, 7-13 parenthood, beginnings, 20 parents, loss of, 21 and stress response compared, 4 taxes, 24-25 triggers, recognizing, 252-253 substance abuse, 200-202 supplements, 208-209 “sweeps” periods, television, 9 sympathetic nervous system, 29 symptoms of stress, 283-284 T T cells (T lymphocytes), 82 t’ai chi, 180-181 energies, balancing, 172-173 Tarthang Tulku, 176 taxes as stressor, 24-25 Taylor, Shelley, 5, 126 tea, therapeutic effects of, 204-205 temperament, 53-54 temporary thinking and permanent thinking compared, 62-63 temperaments, workplace, 156-157 tend-and-befriend response, 5, 126-127, 135-137 tennis camps, 240 “This I Believe” essays, 256 Thoreau, Henry David, 108 thought-stopping exercise, 267 Tibetan yoga, 176 time, stress of, 7 tobacco, 201-202 Index 325 toe wiggling (relaxation), 218 Trager massage, 237 travel benefits of, 235-236 ending, 246-247 packing for, 242-243 stress-reducing destinations, 236-242 stressors, dealing with, 243-246 triggers cravings, 202-203 stress, recognizing, 252-253 trips benefits of, 235-236 ending, 246-247 packing for, 242-243 stress-reducing destinations, 236-242 stressor, dealing with, 243-246 tummy rubbing (relaxation), 219 Type A personalities, 50-52 Type B personalities, 52-53 Type C personalities, 55-56 U–V ulcers, 31 undo effect, 68-69 urban life as stressor, 11-12 vetiver, 230 visualization, 97-98, 218-219 birthday cake visualization, 218 exercise for, 269 vitamins, 208 volunteering, benefits of, 117-119 W–X waist-to-hip ratio (WHR), 199 Walden, 108 walking tours, benefits of, 240 wandering thoughts, meditation, 95-96 warm colors, 228 warming up for exercise, importance of, 167 white blood cells, 33 WHR (waist-to-hip ratio), 199 Williamson, Marianne, 108 Wilson, Steve, 84 winter as stressor, 23-24 withdrawn states, 134 wondering, benefits of, 192 work decompression, 152-156 flexible solutions, 151-152 multi-path communication, 150-151 personal fulfillment, 151 relevance, restoring, 149-150 stressors, 148 alleviating, 148-152 temperament, importance of, 156-157 work-related stress cycles, 25-26 worldlaughtertour.com, 84 wristwatches, modern popularity of, 7 Y–Z yearly stress cycles, 23-26 ylang ylang, 230 yoga Ananda yoga, 176 Anusara yoga, 176 Ashtanga yoga, 175 benefits of, 173 Bikram yoga, 175 counterposes, 178 energies, balancing, 172-173 hatha yoga, 173 Iyengar yoga, 175 Kripalu yoga, 176 Kundalini yoga, 175 origins of, 173-174 restorative poses, 178-180 retreats, 239 Sivananda yoga, 175 starting, 177 styles, 174-176 Tibetan yoga, 176