The Science of Stress Management: A Guide to Best Practices for Better Well-Being

534 Pages·2018·1.88 MB·English

by  Amitava Dasgupta

The Science of Stress Management
The Science of Stress Management
A Guide to Best Practices for Better
Well-Being
AMITAVA DASGUPTA
ROWMAN & LITTLEFIELD
Lanham • Boulder • New York • London
Published by Rowman & Littlefield
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Copyright © 2018 by The Rowman & Littlefield Publishing Group, Inc.
All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical
means, including information storage and retrieval systems, without written permission from the publisher,
except by a reviewer who may quote passages in a review.
British Library Cataloguing in Publication Information Available Library of Congress Cataloging-in-
Publication Data Names: Dasgupta, Amitava, 1958– author.
Title: The science of stress management : a guide to best practices for better well-being / Amitava
Dasgupta.
Description: Lanham, MD : Rowman & Littlefield, [2017] | Includes index.
Identifiers: LCCN 2017038463 (print) | LCCN 2017048222 (ebook) | ISBN 9781538101216 (electronic) |
ISBN 9781538101209 (cloth : alk. paper) Subjects: LCSH: Stress (Psychology) | Stress management. |
Well-being.
Classification: LCC BF575.S75 (ebook) | LCC BF575.S75 D267 2017 (print) | DDC 155.9/042—dc23
LC record available at https://lccn.loc.gov/2017038463
The paper used in this publication meets the minimum requirements of American National Standard
for Information Sciences—Permanence of Paper for Printed Library Materials, ANSI/NISO Z39.48-1992.
Printed in the United States of America
For Thor
Contents
Contents
Preface
1 Adverse Effects of Stress on Mind and Body
2 Do Women Have Better Coping Skills in Response to Stress?
3 Pets Are Natural Stress Busters
4 Child Development and Social Influences on Stress
5 Exercise, Yoga, and Meditation for Stress Management
6 Aromatherapy, Massage, Reiki, and Music for Stress Management
7 Making Love to Your Spouse/Romantic Partner—A Great Stress Buster
8 Balanced Diet for Prevention of Chronic Diseases and Stress Management
9 Drinking in Moderation for Stress Relief
10 Stress Relief and Other Health Benefits of Chocolate
Notes
About the Author
Preface
There is no way to avoid stress in life. Thus the goal is to manage stress
effectively and avoid many stress-related physical and mental illnesses. Stress
activates the sympathetic nervous system, causing the release of epinephrine and
norepinephrine from the adrenal glands. These hormones are collectively called
catecholamines, and they prepare the body within seconds for “fight or flight”
response. However, the hypothalamic-pituitary-adrenal axis is also activated in
response to stress, which eventually results in the secretion of cortisol and other
stress hormones, also from the adrenal glands. Cortisol provides long-term
response to stress but also increases oxidative stress.
Chronic stress increases the risk of major depression, anxiety, and other mental
disorders, including age-related dementia, Alzheimer’s disease, and Parkinson’s
disease. Women are more susceptible to stress-related depression than men.
Moreover, chronic stress increases the risk of cardiovascular diseases, including
myocardial infarction (heart attack), which is the number-one killer in the United
States and other developed countries. In addition, chronic stress increases the
risk of stroke, cancer, type 2 diabetes, and many other chronic illnesses.
However, proper stress management protects us from these stress-related
illnesses. Studies have shown that stress management can reduce cortisol
response during stress by improving coping skills, thus improving quality of life.
Chronic stress can reduce brain volume, but effective stress management
through exercise, yoga, and meditation can reverse such stress-induced brain
damage by increasing gray matter volume in regions of the brain that are
affected by chronic stress.
There are many excellent books on the market that give practical tips on
effective stress management strategies. However, this book is different because
all effective approaches of stress management discussed in this book are backed
by solid science, as evidenced by published papers in prestigious peer-reviewed
medical journals. This book is written for a general audience, with all medical
jargon explained in simple terms so that readers do not need to have a scientific
background to enjoy reading it. However, for readers with advanced science and
medical backgrounds, I provide an extensive list of scientific papers at the end of
the book in the notes section. The purpose of this decision is to convince every
reader that all important statements made throughout the book are based on
extensive research. Moreover, advanced readers (graduate students doing
research in psychology, biology, or medicine, medical students, nurses,
physicians, health-care professionals, social workers, or anyone with an
advanced science background) can read original scientific papers for in-depth
information on any topic if desired.
The book has ten chapters. In the first chapter I explain how stress kills silently
and why stress management is essential for a healthy body and mind. Although
women experience more stress than men, women’s approach to stress
management (tend and befriend) is superior to men’s response (fight or flight).
Human studies indicate that the hormone oxytocin, which is secreted from the
brain, in conjunction with female reproductive hormones may be related to a
different pattern of response by women to stress because oxytocin can counteract
the negative effects of the stress hormone cortisol. These aspects of the stress
response are discussed in chapter 2.
In chapter 3, I explain why pets are excellent stress busters. Pets offer
unconditional love, and petting a cat or dog lowers blood pressure as well as
cortisol levels in the blood. Walking a dog is also a great form of exercise.
However, social networking, laughter, volunteering, and taking vacations can
effectively reduce stress as well. These stress management modalities are
discussed in chapter 4. Exercise is essential for good health, but exercise also
reduces stress. Moreover, meditation and yoga are very effective in stress
management. Exercise, yoga, and meditation can also increase the volume of
gray matter in areas of the brain that are damaged by stress. See chapter 5 for
details.
Aromatherapy and massage are very effective at reducing stress, as reflected by
lower blood pressure and lower cortisol levels. Music therapy is likewise
effective for reducing stress. These stress management approaches are discussed
in chapter 6. Making love to your spouse or significant other is an excellent
stress buster—see chapter 7 for details. Because stress increases oxidative stress
and lowers the antioxidant defense of the body, eating fruits and vegetables is
essential for restoring antioxidant levels in the body. In chapter 8, foods rich in
antioxidants are discussed, along with antioxidants present in tea and coffee. An
apple a day indeed keeps the doctor away. Drinking in moderation not only
reduces stress but also reduces the risk of cardiovascular disease, stroke, type 2
diabetes, age-related dementia, and possibly Alzheimer’s disease. However,
heavy drinking is a health hazard. These topics are discussed in chapter 9. In
chapter 10, I discuss how eating chocolate in moderation can reduce stress.
I would like to thank my wife, Alice, for putting up with me for the last twelve
months as I devoted long hours in the evenings and on weekends to writing this
book. If readers enjoy the book, my hard work will be duly rewarded.
Amitava Dasgupta
Houston, Texas