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Positively stress-free Can you change the way you think to help lower your stress levels? Yes, you can! One of the most common recommendations for reducing stress may be the hardest one: keeping a positive attitude. You can easily get a good massage any day of the week or learn the art of deep breathing. It’s even relatively a cinch to enroll in a gym or yoga class, or master time management skills.* However – is it just as easy to stay positive?
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he ability to stay positive may not come naturally to everyone. Sometimes it’s simple to differentiate: those with good emotional health are able to smile more readily than those with a rocky constitution – but this is not always the case. How can you tell if a person is truly emotionally healthy? People who are emotionally healthy are in charge of their thoughts, feelings and, as a result, behaviors. This doesn’t mean they are immune to the effects of stress. However, people who are emotionally healthy feel good about themselves, and have learned effective ways to deal with problems. They also know when and how to ask for help. When you are exposed to stress for long periods, it can wear down your body and your emotions. For instance, dealing with a nagging roommate every single day can drive you to your breaking point, where what used to be bearable at the start of your relationship is now downright infuriating and headache-inducing. To begin lowering the stress in these kinds of situations, identify what you can change. In the given example, you can try to find another roommate or spend less time at the apartment. Oftentimes though, the one thing that you can change is how you think.
A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team *Read the April and May 2008 issues of A Slice of Orange for more about stress and stress management.
Alvin Delfin Christine Llenes Orange de Guzman, MD
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Practicing positivity To abolish any kind of negative thinking that may be deeply ingrained, you will need to be aware of the thoughts that go through your head regularly. If your self-talk is mostly negative, you are most likely a pessimistic person, expecting the worst to happen all the time. How can you change negative thoughts to positive ones?
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Does stress cause depression?
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he cause of depression cannot be pinpointed, but genetic and environmental factors certainly play roles in the development of this disease. Stress is one of the environmental factors related to clinical depression. Some people were born with a personality more susceptible to the effects of stress, so when these people undergo longstanding stress, they are more at risk for depression (and other mental health problems) than people who have better coping skills.
Firstly, recognize that you developed negative self-talk from years of illogical or inaccurate thoughts. If, for most of your childhood, you were told that you were fat, you may harbor this idea even if your weight today is average. Constantly thinking you’re overweight may affect your self-esteem, which may lead to relationship problems or maybe even struggles with food or substance abuse. If you are the kind of person who thinks negatively 24/7, all is not lost. You can still reshape your thoughts and become a
more positive individual. Think of learning positive thinking as developing a new habit. Every so often, stop and listen to what you are saying to yourself. If it’s a negative statement, challenge this with a positive, logical and realistic thought [see “Negative vs positive” on page 3]. Doing this frequently will train your mind to focus on the positive. With practice, you’ll learn to criticize yourself less and accept yourself more. Eventually, you’ll feel better about yourself and make lifestyle decisions that benefit your physical self.
A survey published in 2007 showed people in their early 30s in high-stress jobs are twice at risk of suffering serious depression or anxiety than those in lower-stress jobs. High-stress jobs were identified to be those that involved deadlines, fear of public failure, hard physical labor in extreme conditions, and so on. Women were generally more affected than men. Importantly, the survey authors showed that despite the high incidence of stress, its effects were under-treated; that is, people do not seek medical help for depression or stress as much as they should. People exposed to chronic stress should consult a doctor or therapist for professional stress management. Clinical depression could have serious, even fatal, consequences if not addressed properly.
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The pros of positive thinking Understandably, it’s a challenge to stay positive with all the emotions brought on by today’s stressors. Here are a few tips that may make it easier to handle your emotions. • Learn to express your feelings the right way. Don’t underestimate the power of talking to a trusted friend. Locking negative feelings inside can wreak havoc on your health, relationships and work later on.
No one knows exactly why positive thinking leads to health benefits. One possible mechanism is a positive outlook makes people handle stressful situations better, so the body does not suffer from the effects of distress. Here are a few benefits of positive thinking: • A sense of well-being and health • Better coping skills during hardships • Greater resistance to some infections • Reduced risk of heart disease • Easier breathing in people with certain lung diseases
• Think before you act. As much as possible, avoid doing things that may lead to regret. • Strive for balance. If you work a lot, make enough time for the activities – and people – you love and enjoy. • Take care of your physical health. Your emotional self is intimately connected to your physical being. When your body is healthy, your mind will be, too.
Negative vs positive Negative statements
Positive statements
“I’m horrible at badminton.”
“I am improving every time I play.” “There’s nowhere to go but up.”
“I never have enough money to buy what I want.”
“I have everything I need at the moment.” “I’m great at finding cheaper alternatives.”
“I don’t get e-mail from anyone. No one loves me.”
“I will e-mail my friends and ask them how they are doing.”
“I hate my officemate.”
“My officemate is unique and my challenge is learning how to work well with her.”
A slice of trivia Who wrote the book “The Power of Positive Thinking?” His initials are NVP. Freshen up on your researching skills, e-mail us the answer at orange@activelink-consult.com and win a prize! From those with the correct answer, 40 people will be randomly chosen to win a Stresstabs® gift pack. We’ll include the answer in the next issue of A Slice of Orange.
Answer to last issue’s question:
was originally developed in China as a form of self-defense.
Fill in the blanks: T__ C__ (or T__ C__ C__) is another type of relaxation technique, which is described as meditation in motion because it involves slow and smooth body movements. Hint: This dance-like practice
Tai chi, or tai chi chuan, is a selfpaced system of gentle physical exercise and stretching. Tai chi involves a series of postures or movements in a slow manner, wherein each posture flows into the next without pausing. Tai chi,
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2008 ActiveLink
Benefits Made Better
ActiveLink 104 VA Rufino Street, Legaspi Village, Makati City, 1229 Philippines T: +632 817 4606 / 817 7900 www.activelink-consult.com
a graceful exercise that has existed for around 2,000 years, can help lower stress and promote many health benefits.
The Orange wants to he ar from you! Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel free to contac t us. You can e-m ail our team at orange@activ elink-consult.c om.