When the season for colds is upon us, and we would all do well to heed the
advice of our mothers to eat well, get plenty of rest, dress warmly and
wash our hands. But medical research points towards one weapon in the
war against the common cold that mom may not have known about:
controlling your stress.
In a dramatic demonstration of the direct link between mental state
and disease, doctors measured the level of stress experienced by
volunteers during the past year, and then exposed them to several
strains of cold-producing viruses. The research showed the direct
correlation between the volunteers’ levels of psychological stress and
their likelihood of getting a cold.
This study confirmed that our emotions play a powerful role in
setting the tone of the immune system, the part of the body that fights
infections. Through a complex interplay of cells and chemicals, the
brain influences the ability of the immune system to destroy
infection-causing invaders like viruses and bacteria.
When we are feeling good emotionally, the immune system responds as a
strong ally in keeping us healthy physically. But when emotionally
difficult situations enter into our lives, the immune system begins to
falter and a variety of illnesses, such as colds, can ensue.
What stressful situations can translate into decreased immune
response? Research has pointed towards loneliness, bereavement, work and
school stress and any severe or protracted stressors as possible
contributors to physical illness. For example, caregivers for spouses
with dementia have more respiratory tract infections than same-aged
persons who are not caregivers. Medical students have a decreased number
of infection-fighting cells during exam time than at other times of the
year. In addition, people with severe depression have chronically
elevated stress responses and suffer from increased number of infectious
illnesses.
Many stress-reducing activities are available that can boost your
immune power and decrease the risk of getting sick. These include:
RELAXATION
- Relaxation
techniques are any mental approaches used to gradually, naturally and
consciously let go of physical and emotional tension, in order to
achieve a deep sense of calm and restfulness. They are generally
practiced in a comfortable, quiet place and involve focusing on a
specific object, such as breathing or a word, and maintaining a
non-judgmental, curious attitude. A good relaxation tape can help guide
you through your relaxation session. You may also wish to read about
relaxation in The Relaxation and Stress Reduction Workbook,
by Martha Davis. Find a
relaxation technique that you like and practice it for at least 10
minutes.
EXERCISE - Daily aerobic exercise has
been shown to relieve stress and significantly reduce symptom of
depression and anxiety. Exercise increases the level of endorphins, the
“feel good” chemicals, in our brains. It can result in decreased
muscle tension and produce an overall sense of calm and well-being.
Regular, vigorous exercise - three times per week for twenty minutes --
is an important component of any mental and physical wellness program.
If you have a physical illness, you may wish to consult a physician
before starting an exercise program.
SOCIAL SUPPORT - As the song
goes, “We all need someone we can lean on.” The process of caring
for others and being cared for by others produces powerful changes in
the brain and ultimately in the immune system. People with strong
support networks suffer from fewer illnesses and are less likely to die
from those illnesses than people who are socially isolated. Sometimes we
are reluctant to ask for the caring we need or feel that we don’t have
enough people to support us. Clubs, religious organizations and sports
teams are all good ways of building your support network. Set regular
appointments to meet with the people you care most about - and let them
know how things are going for you. Remember: we are not meant to heal
and grow on our own - we need others to help.
SPIRITUAL SUPPORT - Most of us
have some sense of a god or spiritual force in our lives. Often our
spiritual beliefs can help us through difficult times and provide a deep
sense of meaning and purpose. Find ways to build your connection with
your spiritual self, however you personally define it. Attending
religious services, taking time to pray or meditate, or building small
“Sabbaths” into your day - brief breaks to go within and rest - are
all good ways to develop your relationship with god.
 FINDING BALANCE
- Our adult
responsibilities often pull us in many directions at once - work,
children, relationships, personal interests. We might feel drained at
the end of the day, with a sense of having accomplished little, or
perhaps unsure of where we are headed in our lives. Take some time to
clearly define those activities and directions that are deeply
meaningful to you. Set specific goals and timelines for achieving them.
Look for ways to balance the demands of your life by setting aside
specific times for those people and activities that you care most about.
PROFESSIONAL HELP - Many of us
reach times in our lives when the problems we encounter seem beyond our
ability to handle them. If keeping up with the daily grind seems
overwhelming, it may be time to seek the help of a mental health
professional. RiverHill Wellness Center can
offer the assistance of team of behavioral health specialists.
So as winter approaches and the stress of the holiday season
increases, pay attention to of your emotional needs. Although engaging
in stress-reducing activities may not guarantee a cold-free winter,
taking good care of your mental health may bolster your immune power and
decrease the likelihood of getting sick.
Practitioner
Profile
Dr. Warren Ross
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