July 15, 2005

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Publication Date: Friday, July 15, 2005

I can't take it anymore!

You are sitting at your desk, looking at the in-box that never seems to empty. Just then, your boss walks in. You try to stay calm as he gives you a new assignment on top of all you already have, and then asks you to come in on Saturday. When he leaves, you start to plough through the work, but your cell phone starts to ring. It's your daughter calling because she needs a ride home from soccer practice. Just then you remember that she has an orthodontist appointment today, and it's in 20 minutes. You rush out of the office, and it looks like you might actually be on time, but then you hit the early rush-hour traffic. Another appointment missed. You can only hope they won't charge you for it because this month is already going to be tight. Your cell phone starts to ring again, but this time you don't even want to look at it. Work, family, money - it just keeps piling on and you are feeling too stressed out.

Yes, stress is everywhere and this scene is becoming all too familiar as stress is having a major effect on Pleasanton residents.

"Stress-related illnesses are common and quite a bit of what I see is either stress-related or an illness that is magnified by stress," said Dr. Stephen Pratt, an internal medicine physician with San Ramon Valley Medical Center.

In fact, the American Institute of Stress, a non-profit organization dedicated to stress research, estimates that 90 percent of all visits to doctors are related to stress. The most common stress-related conditions are fatigue and migraines, Pratt said, but it can also contribute to much more serious diseases such as cancer and heart conditions.

"(Stress) makes people less responsive to treatment and impairs the quality of life when people are already in a difficult situation," Pratt said.

Stress comes from outside pressures, like work and family, and although people from past generations have had to deal with these same things, for some reason stress seems to be a greater problem in our modern world. This has a lot to do with our current lifestyle where we are constantly on the go and never have a moment for quiet reflection, said Lynn Kimbark, a stress reduction specialist based in Pleasanton.

"The constant over-stimulation of lights, traffic and noise has a cumulative effect," Kimbark said. "Some people can handle it better than others."

When it comes to stress the good news (or maybe bad news) is that we create it for ourselves. This means that it is up to us to find ways to manage daily pressures so that we can effectively navigate the world and, simply put, be happy.

Pratt suggests his stressed-out patients practice the four "Re-"s: relaxation, rethink, relationships and resources. Essentially, the four "Re-"s are meant to get worried folks to take a step back, look at the big picture and evaluate what's really important. It can be as simple as finding a hobby or setting time aside for some exercise, Pratt said.

But for people who are just not able to get a handle on stress and it is becoming a serious problem, there are a variety of other ways to cope. Before getting too rundown, here are a few ways Pleasanton's super-moms, high-powered executives, reporters on deadline and anyone else can get some much-needed relief.
Breathe deep

Sounds simple, doesn't it? After all, we have to breathe to live, so there's not much thinking that goes into the process - but that may be where the problem is. People don't focus on their breathing and without even realizing it take shallow breaths, instead of deep breaths through the diaphragm. The effect is physical and mental - physical in that the body does not get enough oxygen, and mental in that the fast rhythm creates a frantic feeling. Taking time to focus on breathing, especially at times of high stress, is one of the top suggestions from doctors and relaxation specialists. In fact, focusing on breathing is a key component to almost every relaxation regimen.

Kimbark recommends people who are experiencing high stress to set aside 20 minutes two times a day to practice diaphragmatic breathing. To start, lie down or sit in a position comfortable to you. Once comfortable, take a slow breath and notice any movement in your chest or abdomen. Breathe slowly and establish a rhythm that feels smooth and effortless. Be sure to loosen your stomach muscles and let the air fill your diaphragm. While doing this exercise, stay mentally focused on your breathing instead of letting your mind wander. By so doing, the exercise will also have a meditative quality.

Taking the time to just breath can do wonders to slow down the over-stressed, and once you have the technique mastered, you can use it in the middle of any temporary crisis. You don't have to take the full 20 minutes, but taking a few moments to breathe deep when you're feeling overwhelmed can help calm you and make it easier to deal with whatever is on your plate.
Yoga

As everything seems to speed up in our modern world, many people use eastern traditions to slow down. Such is the case with yoga. For years, yoga has been a source of relaxation that has been embraced by the West. Kate Coughlin, owner and the main instructor at Downtown Yoga, said about one out of three of her clients comes to her studio looking for stress relief.

"I always ask people what their needs are and what's attracting them to yoga," Coughlin said. "Sometimes they come at the suggestion from a doctor or they've tried a lot of other things, like therapy and medication, but still feel life is a little unmanageable."

The idea of twisting and turning in all sorts of unnatural positions might not sound relaxing, but Coughlin says that it works because it requires people to focus their thoughts and quiet "this chatterbox of a mind."

"It is a combination of the postures and poses that give a mental focus," Coughlin said. "A lot of people worry about what they didn't do yesterday or what they should do tomorrow instead of being present and really being with themselves."

Yoga also requires participants to focus on their breathing, which, once again, is key to its stress-reducing power.

"Just knowing how to breathe, where I'm holding my breath, and considering posture can have a huge effect," Coughlin said. "It brings more equilibrium and a steady state to someone who is stressed."
Alternative pampering

Sometimes, all it takes to chill out is a good massage, and Pleasanton certainly has plenty of spas where the over-worked can get pampered. But for those who want to try something a little different, there are a variety of unconventional treatments available here in Pleasanton.

"Massage is a good way to start," said Susan Garrett owner and massage therapist of the Mission Plaza Wellness Center. "But there are other things, too."

One option is the raindrop technique, a process that involves slowly dropping and massaging oils on the spine while also using aromatherapy to open up the muscles, Garrett said.

"It is a treatment to balance and realign the spine," Garrett said. "The idea is to get the oils in there and to go after different things by working on the muscles. When I do it, I feel like my spine opens up and breaths."

At the Wellness Center, people can also try the chi machine - a device that moves the body "like a fish" to open circulation and lymphatic flow - or just stick with a nice body wrap.

Whether adventurous or not, one thing everyone who stops in at the Wellness Center comes away with is an understanding of how to continue their relaxed state in all aspects of their lives.

"I try to educate (my clients) on how to do things for themselves," Garrett said. "It's important for them to internally and externally help themselves."
Biofeedback

A large part of conquering stress is realizing how the body and mind are connected. This, however, may be uncomfortable to some people, especially in our society where such exploration is usually dismissed as too (for lack of a better word) "touchy-feely." This is where biofeedback steps in. Biofeedback, one of the relaxation services offered by Kimbark, uses technology to report what is happening in the body by measuring muscle tension, skin temperature and brain waves. People who aren't used to self-discovery may find biofeedback more comfortable because it uses computers and modern technology to understand stress in concrete terms. Kimbark describes the process as a "physiological mirror that gives a peek inside the body" in literature she gives her patients.

When a patient goes in for the biofeedback, Kimbark attaches small sensors to the areas where he or she is feeling the most tension. The body's condition is then shown on the computer screen and the patient can see in graphs and numbers how stressed they are.

"If someone comes in with severe muscle tension in the shoulders, I might put a signal on that muscle and the client then sees in graph form their stress," Kimbark said. "It helps them begin to train that muscle to quiet down and relax."

Kimbark helps her patients relax by focusing (you guessed it) on breathing and visualizing calming images. Patients immediately see the effect this relaxation has on their bodies by looking at the changes in the graphs. Through the concrete images, patients learn to connect their mental state with their body and learn how to use the same relaxation techniques the next time they are feeling stressed.

"The goal is get them to take these skills and then go into the world," Kimbark said.

When it comes to handling stress, the bottom line is you have to be committed to making the change. Maybe that means trying any one of the aforementioned treatments or just turning off the cell phone for a few hours a day. Either way, to combat stress you have to take an active role in your own well being and not let the small stuff get you down.

"When people are stressed, they only think of the negative," Pratt said. "They can cope by looking at the whole picture. Older generations called that, 'counting your blessings.'"
Signs of stress

Headaches

Grinding teeth

Repeated colds

Hair loss

Withdrawal from social life

Being critical of others

Impatience

Insomnia

Changes in eating habits
Stress relief

For more information on relaxation services, contact:

Mission Plaza Wellness Center, Susan Garrett: 249-0585

Downtown Yoga, Kate Coughlin: 819-9983

Kimbarlyn Biofeedback Services, Lynn Kimbark: 989-4743

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