By Erika Anderson, MD, and Ann Backus, MS, Harvard Chan School of Public Health
In today’s ever-changing and fast-paced world, there’s hardly any time to slow down. From the moment we wake up in the morning, we all face a number of decisions. Fishermen have to make short-term decisions based on the weather, the previous days’ landings and the condition of the boat. Longer term and broader considerations, such as the economy, local and federal regulations, and personal and family health, weigh on fishermen, as on all of us.
The decision-making process can be stressful. Stress, in turn, can negatively affect our physical health by weakening the immune system and making us more prone to colds or more complicated illnesses. Stress increases blood pressure, which then makes us vulnerable to stroke, heart attack, and other serious illnesses. Fishermen know well that a pump has to work harder to push fluid through a stiff-walled hose than through a flexible hose because the pressure in a stiff-walled hose is higher than in the flexible hose. It is the same story with stiffened arteries and the heart.
In addition to having an impact on blood pressure, stress can result in mood changes and can affect our sense of mental wellbeing.
We can address our mental wellbeing by investing in our physical health. Healthy habits such as engaging in regular exercise, getting sufficient sleep (at least seven hours per night) and eating a balanced diet of fruits, vegetables, protein, and whole grains can work wonders on our mental well-being. It also helps to be mindful of the effect of substances such as tobacco, marijuana, caffeine, alcohol, and other drugs. Although alcohol and other drugs may “take the edge off” of stress for a short period of time, people often feel more stressed after using these substances because they don’t improve personal resilience or the ability to cope with stressors.
Sometimes, feelings of stress can come on in an instant. Taking a moment to do a breathing exercise can help de-escalate any sudden and severe feelings of stress or anxiety. One method is called “box breathing,” which involves inhaling for four counts, holding for four counts, exhaling for four counts, and holding for four counts. Box breathing can be repeated as many times as needed to create a sense of calm and reduce blood pressure. Box breathing can also be used as a technique to quiet the mind at night if stress is preventing a good night’s sleep.
For ongoing, daily stress, it can be helpful to reframe how you think about those things that are troubling you. If we recognize that we have a negative, stress-inducing thought, we can reframe that negative thought into a positive one. Here are three examples:
“I can’t do this,” can be reframed as, “I will figure this out and be stronger for it.”
“I have too many things to do at home,” can be reframed as, “I am lucky to have a family that needs me.”
“I have so much work to do,” can be reframed as, “I am grateful that I have meaningful, productive work to do.
We can also reframe our view by changing our social life and/or surroundings. We can visit friends or relatives, take time out to see a movie with friends, take up and share a new hobby, or, if possible, travel to a warmer climate during the winter months.
Recent research from the Harvard Chan School of Public Health describes five factors that contribute to longer and healthier lives: social connection, prosociality, spirituality, optimism and work. Prosociality is defined as “behaviors intended to help or benefit others, such as sharing, volunteering or making a charitable donation.” The research shows that volunteering or helping others helps the volunteer at least as much, if not more, than it helps the receiver of the service. Being mindful of these five factors can help reduce stress and improve resilience.
Stressors in life are unavoidable, but if we take care of ourselves physically, take time for calming practices such as meditation and breathing exercises, reframe negative situations, dedicate time to stress-reducing hobbies and engage in social connections, we can become more resilient to the inevitable stresses of life and have longer, healthier lives.
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