According to Dr. Lee, SuperStress is a unique 21st century disorder, evolved from the pace of modern life. SuperStress becomes a problem since your body isn’t designed to cope with the constant “flight or fight” physical response that may be triggered by stress. If you feel chocolate (in moderation) helps you deal with stress, please leave a comment to share with us.

Remedy SuperStress with Chocolate
By Roberta Lee M.D., Author of The SuperStress Solution

If you love chocolate, you’re not alone. It turns out that the average person in the United States consumes approximately 12 pounds of chocolate a year. That might sound like a lot of chocolate, but I actually recommend that my patients — especially those who are chronically stressed or what I would describe as SuperStressed — indulge in 1 ounce of high quality and high cocoa mass chocolate a day, and that actually adds up to well more than 12 pounds over the course of the year. Sure, chocolate is a calorie laden food (with most of the calories coming from the cocoa butter), but in my opinion, the benefits of this treat outweigh the caloric load as long as you keep the portions small. Here are the benefits:

• On a gram for gram basis, chocolate has a terrifically high concentration of antioxidants known as flavonoids. More than berries and spinach, even. Flavonoids have been shown to lower high blood pressure and reduce the risk of heart disease and strokes.
• Chocolate is rich in magnesium and potassium, two minerals that help promote the “relaxation response,” as well as iron and zinc, which are minerals that many people don’t often get enough of during the course of the day. Chocolate also contains a good amount of selenium, which enhances immune health.
• Chocolate contains several psychoactive compounds being studied and debated as responsible for the mood lift many of us experience when eating it. First, there’s phenylethylamine (PEA), a natural trace amine that is a stimulant that is elevated in the brain when we are in love and is low when we are depressed. Secondly, there’s theobromine, a compound that imparts energy and a sense of alertness. Finally, chocolate contains a small amount of a chemical known as N-arachidonoylethanolamine, a substance that keeps our endogenous happiness molecules — or endorphins — from breaking down. In other words, if we are happy, we just might stay happier longer with a little chocolate.

Of course, there’s also ample consumer-proven evidence that chocolate tastes good, and that eating it can provide a little respite — an oasis of pleasure and calm — from our otherwise hectic days! And to me, that’s what’s so special about this sweet treat. I find chocolate has the ability to enhance sensory recruitment in every way. It’s so inexpensive to have a piece of chocolate and it’s so pleasurable, that if that’s something you like and that’s part of what living well is about, I say: go for it. The ideal cocoa mass is 75% or more — this will be clear on the label and is most often found in dark chocolate — and the ideal portion is 1 ounce (about 1/3 of an average bar or roughly the size of the palm of a woman’s hand). Doctor’s orders!

To reduce stress, and avoid SuperStress, try this today:

Simple as it sounds; focused breathing — during which you think about your breath as you inhale and exhale — is a very effective stress-management technique. A slow, full breath triggers physical and cognitive changes that promote relaxation. Deep breathing helps release tension and anxiety and is a great energizer because the deeper the breath, the more your body is flooded with life-fueling oxygen. A full breath begins with the diaphragm pushing downward so that the stomach extends out. As your lungs fill with air, your chest expands. When you exhale, the reverse occurs — your chest settles first and then your stomach.

• When anxiety strikes or you find yourself focusing on negative thoughts, immediately exhale through your mouth.
• Now, open your lungs, and breathe in through your nose, drawing in a fresh, cleansing air to the count of four.
• Exhale again slowly to the count of five.
• Repeat four times.

Copyright © 2009 Roberta Lee M.D., author of The SuperStress Solution

Author Bio
Roberta Lee, M.D., author of The SuperStress Solution, is vice chair of the Department of Integrative Medicine, director of Continuing Medical Education, and co-director of the Fellowship in Integrative Medicine at Beth Israel’s Continuum Center for Health and Healing at Beth Israel Medical Center in New York City. Dr. Lee attended George Washington University Medical School and is one of the four graduates in the first class from the Program of Integrative Medicine at the University of Arizona conducted by Andrew Weil, M.D. Visit superstresssolution.com for more info.

(Image via stock.xchng)

Post from: Blisstree

Remedy SuperStress with Chocolate

Today is the National Day of Prayer. If you’re someone who doesn’t really understand how to pray, or what you should pray for, there are some excellent information on the National Day of Prayer website. I think you might be surprised at the benefits of prayer, both on a spiritual and emotional level.

Image: sxc.hu.

Post from: Blisstree

National Day of Prayer

Why banish grumpiness for a day? The goals for Grump Out day are:

1. To help people better understand the connection between negative attitudes, stress and health.
2. To see America give themselves permission to be friendly, playful, supportive and loving for just one day.
3. To lighten up our planet and reduce unhealthy stress through humor.
4. To have FUN!

Let’s do it! Put aside our troubles and concerns and just be happy. Can you do it? For a whole day?

Image: sxc.hu

Post from: Blisstree

National Grump Out Day

Last week I posted my review of Lumosity (you know, the set of games that are supposed to train your brain), and not long after that I bumped into 12 Simple Ways to Supercharge Your Brain.

One of the suggestions is – you guessed it – mind exercises. However, rather than listing programs like Lumosity, the author suggests games like Scrabble and crossword puzzles, as well as activities like learning new languages and interacting with others.

Free activities, and games you probably have lying around the house. (I know I’m not the only nerd with some random edition of Scrabble in a closet. Hmm…on that note, I wonder if Monopoly counts…no, that probably falls under stress inducing.)

Common sense tells me the more you use your brain, the sharper it becomes.

Also included in the top 12 are foods to improve memory and help control anger, activities to reduce stress, and suggestions for getting better sleep. (Not a mind-blowing source of information – on the other hand, I didn’t know the bit about bleached foods contributing to bad nerves – but definitely a refresher.)

Post from: Blisstree

Free (Or Nearly Free) Ways To Boost Brain Power

That’s the question my local news reporter asked last night. Naturally I a) hung around on the couch long enough to hear the answer, and b) thought I would hear something related to Obama’s stance on mental health legislation.

Instead, what I heard was a local therapist discussing the stress-reducing benefits of Obama’s motivating and inspiring speeches.

Curious.

The overall idea was that, during such depressing and discouraging times, Obama’s talks about change help Americans feel more hopeful and at ease.

I’ll admit that I’m one of the many Americans who feels a bit more mentally (and even physically) relaxed when I listen to him talk; however, there’s only one man in this world whose words have the power to really calm me down – with no questions asked – and Barack Obama ain’t him. I need to see these changes before my stress will really leave; until then, Obama’s smooth words are just Band-Aids. Maybe Band-Aids with a dose or two of Prozac in them, kind of like those Band-Aids that have antibiotic oinments in them. Haha, get it?

Anyway…

What do you think? Has listening to Barack Obama’s speeches helped alleviate any of your stress? Do his words calm you and make you feel hopeful for the future, or are you grateful for his optimism but still holding out for results?

Post from: Blisstree

How Is Barack Obama Reducing Stress?

Here at b5media’s Health & Wellness Channel, we’re always doing something.

This week, we’re rounding up our “Top 5″ posts.

Some bloggers are focusing on their top five most popular posts, their favorite posts, and even posts that aren’t very well known to their readers.

Because Mental Health Notes is still celebrating its one-year anniversary, I thought I’d go retro with it and list the top five posts I had the most fun writing within the first five months Mental Health Notes was live. (Five just seems to be a common number here, so I’ll stick with it.)

So, without further ado…

May 2007 – Brush Up On Your Health Literacy – This post was actually part of a Mental Health Month series I ran in May 2007. For each day of the month, I offered a “tip” to help better manage mental health. The main reason I enjoyed writing this post is because health literacy was, at that time, completely new to me. So, I was learning while I was passing along information to you.

June 2007 – Is There a Line That Separates Politics and Human Compassion? – I had some trouble choosing a post from this month. Initially, I wanted to select DMB Takes a Stand Against Inadequate Mental Health Care because – hello – Dave Matthews Band is the best. band. ever. However, the related petition was expired, so I moved on to Is There a Line That Separates Politics and Human Compassion? While the information in that post isn’t exactly up to date, it’s still very relevant in today’s politics. And it was fun to write, because I just don’t like Ann Coulter.

July 2007 – Harry Potter: A Cure for Depression? – Choosing a post for this month presented a dilemma, too. I thought about highlighting Damage Control: How To Deal With Losing Mental Health Care Coverage (it is extremely beneficial information, after all), but I ultimately chose the Harry Potter post because it was the funnest to write.

August 2007 – Reduce Stress The Interactive Way – This was by far the funnest post to write during August 2007, because the research that went into writing this post was fun!

September 2007 – Long Abandoned Suitcases From A State Mental Institution – I didn’t have to think too long about this one. Writing about the Willard Suitcase Exhibit was not only fun; it was fascinating.

That’s all for the top five posts I had the most fun writing during the first five months of Mental Health Notes. Did I include any of your favorites?

Image: Newscom

Remember! You have until May 31, 2008 to enter the Mental Health Notes Birthday Giveaway, and forever to join the This Is Why I ROCK! series!

Post from: Blisstree

Top 5 Posts I Had The Most Fun Writing For Mental Health Notes

This week is going to be an extremely busy week for me.

Today I have two appointments and a last minute shopping trip to deal with before I head to my NAMI affiliation’s cookout in honor of Mental Health Month.

Tuesday and Wednesday I have to finish getting four days worth of work completed (for Tuesday, Wednesday, Thursday, and Friday) because I’ll be out of town Thursday and Friday for my sister’s graduation. Ugh, and I’m going to have to pack, too.

And find time to squeeze in a hair cut AND buy shoes to go with my dress.

Needless to say, there’s not going to be very much “me” time this week.

Luckily, SELF Editor-in-Chief Lucy Danziger posted De-Stress in Mere Minutes last week at Yahoo! Health. The article offers tips on how to cram in some quick meditation during four not-so-meditationy times:

1. In the shower.
2. At your desk.
3. During a walk.
4. During your commute.

Hmm…the only one that looks hopeful for me is in the shower, because it’s the only place I’ll actually be alone over the next week.

I’ll let you know how it goes.

If you’re an on-the-fly meditation guru, share some tips!

Image: Newscom

Chato B. Stewart is currently rockin’ out in the This Is Why I ROCK! series here at Mental Health Notes. If you have a mental illness and are still living the life you love, head on over the the official announcement post and enter!

Post from: Blisstree

Quick Meditation Tips: Learn How To Relax On The Fly

I have a secret…

Want to know what it is?

Well, if I told you it wouldn’t be a secret anymore!

You have to earn it. Below are a few hints:

• It’s transparent and lightweight.
• You can buy your own, but freebies often arrive in the mail.
• You can’t use it more than once.
• You either love it or you hate it – children tend to fall into the former group.
• Many, many people use it as a stress reducer and, speaking from experience, it usually works!

Think you know what it is?

Well, even if you don’t (and even if the above image gave it away, ha!) I’m going to tell you. I’m going to do more than tell you – I’m going to give you a freebie that can be used as many times as you want!

Here you go!

I’m great, I know.

Image: Newscom

Post from: Blisstree

Reduce Stress The Interactive Way