Your Baby Today

Me Time

Focus on You

By Julia Tolliver Maranan

According to a National Women's Health Resource Center survey, more than 90 percent of the 681 respondents believed they faced moderate to high stress levels every day -- and fewer than half said they always felt capable of dealing with it. Left unresolved, chronic stress can lead to -- or worsen -- all kinds of health problems, including mood swings, sleep disturbances, PMS, inflammatory conditions (such as arthritis, dermatitis, and Irritable Bowel Syndrome) and even heart disease, diabetes, and cancer, says Pamela Peeke, M.D., M.P.H., stress expert and author of Body for LIFE for Women (Rodale).

The culprit? Blame cortisol, that sneaky stress hormone that weakens your immune system and makes you more susceptible to health woes. Peeke's stress-busting suggestions, however, are the first step to maintaining your sanity:

Adjust your attitude If you're caring for an ailing family member, are stuck in a dreadful job or feel overwhelmed by the demands of having young children, your situation won't change overnight. While you work toward adjusting what you can (look for a new job, hire help), your attitude is your best defense. "It's not stressful unless you perceive it as such," says Peeke. Use humor to look at your situation differently. Instead of obsessing about obstacles -- and there will always be obstacles -- try to see them as opportunities to care for yourself well during adversity and to grow stronger and wiser.

Adopt (or maintain) healthful habits When you're stressed, it's tempting to let self-care slide -- but that's when you need it most. A good night's sleep restores your body and gives you enough energy to face the next day, so turn off the TV earlier or play soothing music before bed to help you relax. Eat nutritious foods in small portions throughout the day to boost energy and nourish yourself. And while a 10-minute walk may help defuse a tense situation, regular exercise (especially outdoors) can quash the stress reaction before it even starts.

Take a break Relaxation exercises can have a profound -- and lasting -- effect on your mood. Peeke recommends setting aside 10 to 20 minutes each day to practice yoga, tai chi, meditation or another relaxation method, plus five-minute mini-sessions whenever you need a shot of tranquility. You can sit quietly and focus on your breath, repeat an uplifting saying or mantra to yourself, or even take a walking meditation and focus on the movement of your body.

Develop a Plan B (and a Plan C) And a Plan Z if necessary. Peeke calls this "becoming a master regrouper." When you develop Plan A, anticipate possible roadblocks and brainstorm ways around them. Can't go to the gym because your child is sick? Work out to an exercise video while he naps. Skip breakfast because you don't have time to fix something? Stock your pantry with healthful grab-and-go options, like dried fruit and nuts or a low-sugar energy bar.

Enlist your "estrogen squad" "It helps to surround yourself with a support system that ‘gets it,'" says Peeke. And while men can certainly cheer you on, in Peeke's experience, women are better able to offer the empathy and encouragement you need when you're ready to self-destruct. Mentally list a few women you're comfortable turning to for support and call on them as needed.

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