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Abby's Magazine - Volume 5 Issue 2 | Page 39 stays revved up and on high alert. When the threat passes, cor sol levels fall. The parasympathe c nervous system — the "brake" — then dampens the stress response. Techniques to counter stress The findings of the na onal survey men oned earlier support what mental health clinicians experience in their own prac ces — many people are unable to find a way to put the brakes on stress. Chronic low-level stress keeps the HPA axis ac vated, much like a motor that is idling too high for too long. A er a while, this has an effect on the body that contributes to the health problems associated with chronic stress. Persistent epinephrine surges can damage blood vessels and arteries, increasing blood pressure and raising risk of heart a acks or strokes. Elevated cor sol levels create physiological changes that help to replenish the body's energy stores that are depleted during the stress response. But they inadvertently contribute to the buildup of fat ssue and to weight gain. For example, cor sol increases appe te, so that people will want to eat more to obtain extra energy. It also increases storage of unused nutrients as fat. Fortunately, people can learn techniques to counter the stress response. Relaxa on response. Dr. Herbert Benson, director emeritus of the Benson-Henry Ins tute for Mind Body Medicine at Massachuse s General Hospital, has devoted much of his career to learning how people can counter the stress response by using a combina on of approaches that elicit the relaxa on response. These include deep abdominal breathing, focus on a soothing word (such as peace or calm), visualiza on of tranquil scenes, repe ve prayer, yoga, and tai chi. Most of the research using objec ve measures to evaluate how effec ve the relaxa on response is at countering stress have been conducted in people with hypertension and other forms of heart disease. Those results suggest the technique may be worth trying — although for most people it is not a cure-all. For example, researchers at Massachuse s General Hospital conducted a double- blind, randomized controlled trial of 122 pa ents with hypertension, ages 55 and older, in which half were assigned to relaxa on response training and the other half to a control group that received informa on about blood pressure control. A er eight weeks, 34 of the people who prac ced the relaxa on response — a li le more than half — had achieved a systolic blood pressure reduc on of more than 5 mm Hg, and were therefore eligible for the next phase of the study, in which they could reduce levels of blood pressure medica on they were taking. During that second phase, 50% were able to eliminate at least one blood pressure medica on — significantly more than in the control group, where only 19% eliminated their medica on. Physical ac vity. People can use exercise to s fle the buildup of stress in several ways. Exercise, such as taking a brisk walk shortly a er feeling stressed, not only deepens breathing but also helps relieve muscle tension. Movement therapies such as yoga, tai chi, and qi gong combine fluid movements with deep breathing and mental focus, all of which can induce calm. Social support. Confidants, friends, acquaintances, co- workers, rela ves, spouses, and companions all provide a life-enhancing social net — and may increase longevity. It's not clear why, but the buffering theory holds that people who enjoy close rela onships with family and friends receive emo onal support that indirectly helps to sustain them at mes of stress and crisis. Courtesy of: Harvard Health Publica ons