Get better ways to handle it, and you'll be singing a happier, healthier tune
By Jessica Migala
After a particularly tough day, it’s even more of a challenge to eat well, exercise and keep your cool. But some of the things you may do in response to stress can backfire or make bad feelings worse, from trying to talk it out with a friend to the dinner you’re having that night. Follow this guide for what not to do to get a calmer attitude that boosts your all-around health.
1. Order a burger and fries. A new study
found that eating a high-fat meal after a stressful day decreases your
metabolism, burning about 100 fewer calories. “Rising levels of the
stress hormone insulin prompt the body to store fat. Other hormones
responsive to stress, like cortisol and adrenaline, may also play a
role,” says study co-author Janice Kiecolt-Glaser, PhD, the director of
the Institute for Behavioral Medicine Research at Ohio State University
College of Medicine. Have healthy go-to recipes on hand, and wait 10
minutes before reaching for food. That pause may mean the difference
between reaching for something unhealthy and healthy, she says.
2. Forgo a cup of Joe. In a 2010 study in the Journal of Applied Social Psychology,
coffee drinkers were given decaf or caffeinated coffee, put under
stressful circumstances and tasked with completing memory tests with
partners. While men’s performance was impaired, women functioned better
on partner tasks while caffeinated and stressed. Unlike men, women tend
to form social alliances, and that strengthens their ability to work
successfully with others. So when work’s tough, have your latte and ace
that group presentation.
3. Run errands. Small, everyday hassles—like
chauffeuring the kids or picking up groceries—can compound the effects
of stress and may even cut your life short, according to a study from Oregon State University.
Because you perceive the guy cutting you off in his car and the woman
in the express checkout with a full cart as big deals, they can add up
and cause harmful chronic stress. Flying off the handle at the slightest
glitch? Reframe what’s happening: The guy in the car may not have meant
to dart in front of you, and the woman in line didn’t see the sign.
4. Sip wine to relax. Though a glass might make you
feel energetic or relaxed, stress can make you crave more alcohol and
reduce the feel-good effects, according to a study in the journal Alcoholism: Clinical & Experimental Research.
What’s more, boozing before bed disrupts sleep—and that heightens
stress. If you reach for the vino often, get into a new habit, like
making yourself a fizzy mocktail or a cup of fancy tea after a long day.
5. Do a hard workout. Working out can ease stress, but take it down a notch. New research
shows that chronic stress is linked with poorer muscle function
recovery—stressed exercisers rebound about twice as slowly as
even-keeled ones. “Greater stress hormones affect certain inflammatory
biomarkers that normally speed along recovery,” says co-author Matthew
Stults-Kolehmainen, PhD, of Teachers College at Columbia University in
New York City. So if you’re strained, instead of the super-hard spin
class, walk around the neighborhood or take a yoga class.
6. Vent to a friend. Dialing up a pal may not be the best strategy for dealing with your feelings. In a UK study in the journal Anxiety, Stress & Coping,
researchers looked at a variety of coping strategies, including
distraction (like binge-watching your favorite show), venting (calling a
friend) and denial (ignoring it). Turns out, talking to a friend was
one of the least satisfying “fixes.” Pals might not be as understanding
or supportive as you’d hope. A better option: laughing about your
stressors. It lifts your spirits and helps you move on.
7. Spend time in a city. Now’s not the time for retail
therapy in a bustling metropolis. Feeling stressed increases the ill
effects of air pollution on your respiratory system, reports an animal
study published in Environmental Health Perspectives.
Smog and other air particles may increase inflammation and cause rapid,
shallow breathing, which actually worsens stress. Redirect to a park:
People who spend time in green spaces report lower levels of stress.
8. Skip sex. The last thing you may feel is frisky, but people in what researchers call “satisfying relationships” who had sex reported lower levels of stress, according to a study in the Journal of Social and Personal Relationships. Getting it on appears to stop negative thoughts from seeping into the next day, so you can recover from them sooner.
9. Cook. A homemade meal might be more trouble than it’s worth, says research from North Carolina State University.
Many mothers lack the time, worry that their food isn’t all organic and
feel they disappoint their hungry families. To make things easier on
yourself, cook with friends once in a while or organize a frozen meal
swap, where each person brings five frozen meals and then everyone
trades, recommends study co-author Sarah Bowen, PhD.
All photos by Getty Images
via womenday
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