Navigation Links
Free Guide to Remaining Calm During Stressful Times from Harvard Medical School

The Harvard Medical School Portable Guide to Stress Relief, a free guide offered by Harvard Health Publications, provides helpful tips on how to relieve stress during the holidays.

Boston (Vocus) December 9, 2008 -- Lately, every day seems to bring a new cause for worry--the mortgage crisis, the struggling economy, rising unemployment. And on top of all that, the holiday season (a recurring source of stress) is about to begin. This constant barrage of disturbing news and emotional hurdles can have a big impact on health.

Although you won't find the word "stress" anywhere on the list of the 10 leading causes of death in America, many highly-regarded studies link chronic stress to ailments such as heart disease, stroke, and a weakened immune system.

"Stress doesn't just make you feel tense and edgy, it can actually impair your health," says Dr. Michael Miller, editor in chief of the Harvard Mental Health Letter. "Thankfully, there's plenty we can do on our own to reduce stress in our lives." The Harvard Medical School Portable Guide to Stress Relief, a free guide offered by Harvard Health Publications, provides helpful tips on how to start.

Of course, sometimes just thinking about embarking on such a program can feel overwhelming. Don't freeze in your tracks. Instead, follow Dr. Miller's suggestion to start small.

One stress-management technique that may work for you is a form of deep breathing known as the relaxation response. Another useful approach, known as cognitive restructuring, aims to change patterns of negative thinking. Not only will these strategies help you feel calmer, they may also reduce your blood pressure.

The free guide from Harvard Health Publications, culled from the pages of the special health report, Stress Management: Approaches for Preventing and Reducing Stress, provides detailed suggestions for soothing anxiety and worry. Whether you have one minute or half an hour, The Harvard Medical School Portable Guide to Stress Relief will teach you ways to manage the strains of your day. It describes 10 common stressors and how to defuse their impact and offers information on how to use meditation to lower stress levels. You will also find step-by-step instructions for "mini-relaxation" routines, organized according to how much free time you have available.

To begin, try the sample mini-relaxations that follow:

De-stressing when you've got 1 minute
Place your hand just beneath your navel so you can feel the gentle rise and fall of your belly as you breathe. Breathe in slowly. Pause for a count of three. Breathe out. Pause for a count of three.

Continue to breathe deeply for one minute, pausing for a count of three after each inhalation and exhalation.

Or alternatively, while sitting comfortably, take a few slow deep breaths and quietly repeat to yourself "I am" as you breathe in and "at peace" as you breathe out. Repeat slowly two or three times. Then feel your entire body relax into the support of the chair.

When you've got 2 minutes
Count down slowly from 10 to zero. With each number, take one complete breath, inhaling and exhaling. For example, breathe in deeply saying "10" to yourself. Breathe out slowly. On your next breath, say "nine," and so on. If you feel lightheaded, count down more slowly to space your breaths further apart. When you reach zero, you should feel more relaxed. If not, go through the exercise again.

Also in this guide:

  • Using a gratitude journal to turn your focus away from negative thoughts and feelings
  • Learning to straighten out cognitive distortions
  • Helping your children--or yourself--reduce stress with a "worry box."
The Harvard Medical School Portable Guide to Stress Relief is available to download for free from Harvard Health Publications, the publishing division of Harvard Medical School, at to

Go to to find information on other Harvard Health Publications, including:

Stress Management: Approaches for preventing and reducing stress

Coping with Anxiety and Phobias

Alcohol Use and Abuse

Understanding Depression

Media Contact:
Harvard Health Publications
Contact: Raquel Schott

Release may be used in whole or part with attribution. Media inquiries welcome.


Read the full story at

Source: PRWeb
Copyright©2008 Vocus, Inc.
All rights reserved  

Related medicine news :

1. Womens Health The Daily Fix Your Guide to Healthy Habits for Good Nutrition
2. Cleveland Clinic Issues New Guide for Chronic Hip Pain
3. Exceeding the Government's Minimum Health Guidelines with a Treadmill Desk
4. Almost Two-Thirds of Americans Meet Exercise Guidelines
5. Doctors Issue New Neuropathy Test Guidelines
6. LSUHSCs England leads development of new testing guidelines for common nerve disorder
7. Launches "Lose the Weight this Year: A Common Sense Dieter's Guide"
8. Health Level Seven and The Health Story Project Announce Publication of Diagnostic Imaging Report Guide at Annual RSNA Meeting : HL7 Clinical Document Architecture (CDA) Implementation Guide Enhances Radiology Reporting
9. Top Experts Create the Ultimate Lifestyle Guide
10. MEDai Evidence-Based Guideline Reporting Provides Decision Support at Point of Care
11. Guideline Urges HIV Tests for All Patients 13 and Older
Post Your Comments:
Related Image:
Free Guide to Remaining Calm During Stressful Times from Harvard Medical School
(Date:10/9/2015)... ... ... A new health tool that helps identify if a sore throat is serious, ... just in time for the cold and flu season, which the Center for Disease ... U.S., the real start of cold/flu season is the start of the school year, ...
(Date:10/9/2015)... ... October 09, 2015 , ... Smoke alarms can save lives. In fact, ... risk of dying in reported home fires in half. As part of Fire Prevention ... are property installed and maintained. , Half of home fire deaths result from fires ...
(Date:10/9/2015)... Huntington Beach, CA (PRWEB) , ... October 09, ... ... Rassouli, is now offering a special promotion on Invisalign, the orthodontic system that ... many reasons. The aligners are almost invisible against the teeth, which allow patients ...
(Date:10/9/2015)... ... October 09, 2015 , ... Matrix IT ... product specifications for TRACTUS, the world’s first sterile field scanner. , ... response to the FDA’s recent Unique Device Identifier (UDI) Final Rule, which will ...
(Date:10/9/2015)... Washington, DC (PRWEB) , ... October 09, 2015 , ... ... agreement from the US Centers for Disease Control and Prevention (CDC) to improve the ... 14 years that AAFA has been awarded a project by the CDC and allows ...
Breaking Medicine News(10 mins):
... Network of America, LLC (DNoA) announced today the completion ... Blue Cross Blue Shield of Michigan (BCBSM), a nonprofit ... in Michigan, in addition to members of Michigan-headquartered groups ... , The acquisition brings two strategically focused companies -- ...
... BCBSM Customers Expanded National Dental Network; Solidify BCBSM Position as ... July 1 Blue Cross Blue Shield of Michigan announced ... acquired by Dental Network of America, LLC (DNoA), a strategic ... and DNoA -- will provide BCBSM with a more competitive ...
... , WASHINGTON, July 1 Today,s 65 year old Medicare ... or ,donut hole, is eliminated, says a new analysis of ... Avalere Health. The firm also concludes that although fewer ... by 2020 some of the sickest Medicare beneficiaries will spend ...
... 1 At a bargaining session yesterday with SEIU ... at Kaiser Permanente facilities in California and the rest ... ended when the contractor refused to restore the affordable ... the year. Bargaining broke down Tuesday evening as ...
... the 2009 pistachio harvest little more than two months away, ... with production expected to exceed 2008 levels. Growing conditions have ... of nutrient-rich pistachios to meet increasing demand. , ... September and is estimated at more than 425 million pounds ...
... , WESTCHESTER, Ill., July 1 The Pediatric Brain Tumor ... Fund) and BrainLAB teamed up again this year for the ... in New York City. The June 6 event raised funds ... childhood brain tumors. , , (Photo: ...
Cached Medicine News:
(Date:10/9/2015)... CHAPEL HILL, N.C. , Oct. 9, 2015 ... Pharmaceutical or Medical Device environments, corporate communications is ... external communications, corporations and professionals must continuously adjust ... the effectiveness of these adjustments is difficult, but ... to today,s communication options. ...
(Date:10/9/2015)... N.J. , and CINCINNATI , ... (CFI) will hold two Design Thinking labs with Konica ... is collaborating with CFI to utilize Design Thinking to ... strategy for the future using a visual roadmap that ... --> --> Primary Imaging is the ...
(Date:10/9/2015)... 9, 2015 ® ... einer Kolonoskopie im Rahmen eines Screenings, einer ... NOCT-Studie bewertete auch die Compliance, Sicherheit, Patientenakzeptanz ... ® ) an erwachsenen Patienten vergleicht, die ... einer beobachtenden oder einer diagnostischen Kolonoskopie unterziehen. ...
Breaking Medicine Technology:
... --,Wyeth Pharmaceuticals, a division of Wyeth , provides ... both hormone therapy arms of the,Women's Health Initiative ... American Medical Association. The pooled analysis,showed no apparent ... hormone therapy close to menopause. , The publication ...
... ROCKVILLE, Md., April 4, 2007 -- CytImmune, ... and,commercialization of multifunctional, tumor-targeted therapies has,been selected to ... of Clinical Oncology Annual Meeting in Chicago Illinois,June ... 8:00 am to 12,noon on June 3. Dr. ...
Cached Medicine Technology:
... Tri-Flo® suction catheter design was created ... patients while still providing high suctioning ... (5/6, 8 or 10 Fr) feature ... catheter placement. Our complete catheter line ...
Tracheal Suction Latex Rubber Catheters - Funnel End...
Rubber bronchial coude catheter, X-ray opaque, one eye, whistle tip....
KCIs KinAir IV combines Advanced Pressure Relief Therapy with a manual wound care turn to provide optimum skin care and patient,positioning....
Medicine Products: