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

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 155.9/042dc23

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 SciencesPermanence of Paper for Printed Library Materials, ANSI/NISO Z39.48-1992.

Printed in the United States of America

For Thor

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, Alzheimers disease, and Parkinsons 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, womens approach to stress management (tend and befriend) is superior to mens 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 bustersee 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 Alzheimers 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

Adverse Effects of Stress on Mind and Body

The word stress comes originally from physics, where it is defined as a pressure or tension applied to a material object. In engineering, stress is a component of Hookes law, where it is defined as a measure of internal forces acting within an elastic system. In economics, stress describes physical and mental symptoms arising from indebtedness. However, in biology, there is no universally accepted definition of stress, though Hans Selyes definition of stress as the nonspecific response of the body to any demand for change is widely accepted. In psychology, stress is defined as a dynamic process that occurs when an individual appraises situational demands that exceed available resources. In a work situation, stress may be due to excessive job demands, tight deadlines, or working for a supervisor with a difficult personality. Law enforcement professionals are highly stressed due to exposure to work-related dangers, such as fighting crime and scrutiny by the media. Professionals working with information technology define their stress as technostress, which is a negative impact on workers due to high demand and the security-related issues associated with it. Nurses and physicians are also subjected to significant work-related stress.