As a physician, I am well aware that humans are prone to stress and that many of our maladies are closely linked to this complex phenomenon. Mediated by a network of psychological, neurologic and endocrine factors, chronic stress has been associated with cardiovascular disease, hypertension, tension headaches, muscular pain, peptic ulcers, irritable bowel syndrome, anxiety, depression and chronic fatigue. Though stress is part of life and cannot be totally avoided, there are ways to reduce and manage this health risk; I suggest the following measures:
1. Most stress develops when we feel overwhelmed with respon-sibilities. Make a list of projects or duties at the beginning of each week and plan to complete one (and only one) each day; this controls the demand that you place on yourself.
2. Choose an aerobic exercise that you enjoy (walking, hiking, biking etc.) and commit at least 45 minutes to this activity each day. Exercise is an excellent way to diffuse stress; however, don't bring your cell phone or friend along (a daily period of solitude is essential).
3. Listen to the music of your choice at least 1 hour each day; this can be combined with reading, paperwork, hobbies or other household chores if necessary. The therapeutic effects of music are inherent to the human species.
4. Obtain your news from the print media or stations such as NPR, PBS or the BBC; most cable news programs and radio talk shows inject an excessive degree of stress into our lives with their intensity, sensationalism and confrontational style. Listening to others argue about political or social issues is an unnecessary source of stress.
5. Make sure to get adequate sleep; while this need seems to vary among individuals, 7-8 hours is a good target. Avoid excessive caffeine or alcohol intake, since these agents often interfere with sleep.
6. Finally, eliminate sources of chronic stress over which you have no control. If all reasonable interventions fail to correct the problem(s), more drastic measures (such as changing jobs or ending a relationship) may be necessary to protect your own health.
