The Connection Between Skin and Stress

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We’ve all been there. It’s right before a wedding, right before a big presentation. It’s right before some huge event and your skin is freaking the hell out. You were fine just a couple weeks ago, but now your face is covered in red spots, pimples, and maybe even a little rash.

Despite the fact that most of us have experienced this phenomenon, studies show that the majority of Americans do not believe that stress has any connection to skin. But that’s all changing, thanks to a new field called psychodermatology.

“Psychodermatology practitioners treat skin the way a psychotherapist treats behavior—by learning how it responds to emotional and environmental stressors and helping to moderate those responses,” says Ted Grossbart, Ph.D. “The more we learn about how much emotional and psychological states influence our physical states, and vice versa, the more the line blurs between these categories.”

This revolutionary new medical field is more important given the fact that stress levels are on the rise in the U.S. Yep, that’s right, according to a survey conducted by the American Psychological Association (APA), average stress levels in the U.S. increased from 4.9 in 2014 to 5.1 in 2015. And that’s on a 10-point scale.

"The common dermatological issues that have been documented to be made worse by stress include acne, rosacea, psoriasis, itching, eczema, pain and hives, just to name a few," says Rick Fried, MD, PhD.

So what can you do to protect your skin in times of stress?

It’s simple: set some time aside to take care of your mental/emotional well being. A lot of people find yoga to do the trick. Others find going on a walk helps them decompress. And yet others will find that simply allowing themselves to kick back, relax, and watch some TV gives them some much-needed relaxation.

But whichever method you choose, make sure that you combine your relaxation ritual with a healthy diet, exercise, and 7-8 hours of sleep each night.   

Stress, Diet, and Genetics: A Recipe For Adult Female Acne

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Researchers from Italy may have just uncovered the mystery behind adult female acne. According to a new study published in the Journal of the American Academy of Dermatology, acne in women is caused by three main factors: stress, diet, and genetics.  

The study looked at 500 women over the age of 25. Researchers found that these women had a few things in common. For one, they had diets low in fruits and vegetables. Secondly, they had a family history of acne. And thirdly, they reported chronic levels of stress and anxiety.

For Dr. Debra Jaliman, none of this is surprising. Jaliman is an assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai in New York City. She said it’s quite common to see adult women with acne.

“Women tend to get adult acne more often than men. It’s often due to changes in hormone levels and or hormonal imbalances,” Jaliman stated.

But she’s also well aware of the link between acne and diet. Jaliman said that she’s seen plenty of people, both men and women, whose acne is caused by poor eating habits.

“We see that people who have a diet of junk food tend to break out more,” Jaliman explained.

Interestingly enough, the study did not find any connection between acne and dairy. Some dermatologists theorize that the hormones present within dairy cause imbalances in humans that lead to acne. However, the researchers in this study found no evidence to support that claim.

Rather, researchers suspect that high glycemic index foods—such as sugar, white bread, chips, and pastas—are to blame. High GI foods cause blood sugar levels to spike, which can disrupt hormone levels.

So on the bright side, two out of the three factors are completely within one’s control. As for the genetics aspect? Well, mom and dad can take the blame for that one.

Ways to Reduce Stress at Work

Work can be stressful. Utilize some of these stress-reducing strategies to get things back under control.
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Work can be stressful, no matter what you do or what industry you’re in. There are deadlines, expectations, and a lot of things to get done. We all are pushing ourselves more and more each day, doing things like responding to the never ending emails, helping clients and customers, and always having the right answer. When confronted with all of these daily tasks, how does one remain stress-free? Here are some stress-busting solutions:

First off, stop killing yourself over made up deadlines. If you are the deadline maker, give people some breathing room so when those really urgent tasks come (or things don’t go as planned), you are able to get things done without having to pull an all-nighter. Set realistic deadlines for others and yourself, and make sure those deadlines are clearly stated so everyone is on the same page. Remember that the world won’t end if you don’t get that final email off at 2 a.m.—and likely no one will respond until morning anyway.  

Use these handy tips to reduce stress at work!
Image: Shutterstock (text added)

Second, learn to prioritize. As you go through your day, there may be many different people coming at you with different needs. If you create checklists and to-do lists comprised of these items in order of high to low priority, it can make everything seem much more manageable. This way, you aren’t missing anything and know when you need to have everything out the door. Prioritization doesn’t have to be difficult, but you do have to make time for it. On Monday morning, take time to plan out your week—roughly—so that you know what to expect. You can (and should) review that list each morning and reorganize things if needed. The important thing is that it exists and you pay attention to it!

Third, remember to breathe. Work should not always be thecenter of your life. You do it to make a living and to continue growing and learning each day, but it doesn’t have to be everything. Work out, read a book, have a hobby. Don’t let work consume you because that can lead to losing your sense of self. Also remember that often times, you’re not the only one who is stressed out – far from it. Take stock of the expectations you have set for yourself and others, and know that you can only accomplish so much in a day.

Say Bye-Bye to Work Blues

Stress levels at work lately have been skyrocketing all around—and at least for me, stress comes with work blues. By the time Friday hits, I’m ready to run out and never return, and when bedtime arrives on Sunday, I’m never quite ready to finish up the weekend.

This is how I want to feel ALL the time: happy, relaxed, content.
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Don’t get me wrong—I like my job quite a bit. I am constantly learning and there is always something to do. I work with some really awesome people, and I’m happier in this career than I have ever been before. But some mornings, I wake up and wish I could just roll over and forget about work.

Unfortunately, work’s not going to go away—and that means I’ve got to come up with a way to deal with these dang work blues when they come around. I don’t have a perfect solution to workweek blues, but I do have a few suggestions that have helped me in the past:

Resisting the urge to stay up late on Sunday night. As much as I want to get a few more hours of weekend in, it’s usually not a good idea to stay up late and not get enough sleep for Monday. My ideal sleep time is 9 hours, so getting only 6 is a recipe for disaster. Try getting at least 7 hours of sleep on work nights—you’ll be surprised at how much it helps!

Cutting down on binge TV-watching and video games. Don’t get me wrong, I’d LOVE to sit down and watch four episodes of House of Cards in a row, but honestly it’s not worth it. Whenever I use up my entire evening playing video games or watching TV, the time slips by too quickly and I often end up staying up too late. I limit myself to one hour per night.

Make plans during the week. This one is hard for me. The last thing I want to do during the week is add more to my plate, but it really does help give me something to look forward to. It can be a solitary activity (like going to exercise classes or club meetings) or it can be dinner with friends—you choose.

Slow down. As much as I want to get to work, get done, and come home as early as possible, those mornings when I rush myself out of the house and don’t let myself enjoy a good lunch are the worst. Allow yourself even a 15 minute lunch break—away from your workstation—and you’ll be rewarded with less stress and a refreshed mind and body.

What do you do to kick work blues to the curb? I’d love to hear some of your suggestions, tips, and tricks!

9 Ways Tea Can Change Your Life

I love tea. Hot or iced, tea not only comes in a never-ending abundance of flavors, but it’s also incredibly good for you. The health benefits of tea have long been researched, and studies have found that tea’s benefits range from helping with diseases such as cancer and diabetes to encouraging weight loss and lowering cholesterol. With less caffeine than coffee, tea is a gentle mood and energy lifter.

In the words of Katherine Tallmadge of the American Dietetic Association, “There doesn’t seem to be a downside to tea.” I sure can't think of any--can you? I'm so glad to have such a delicious and healthy drink available, especially during rainy Seattle winters like this one.

With all its positive affects on the body, tea has been touted in the East as the “key to good health, happiness, and wisdom,” according to WebMD. So, what are the ideal blends of tea for different moods or ailments? I was inspired to find out by both my love of tea and by Back on Pointe's lovely graphic below, which I discovered on Tumblr. Here's what I found out about the mental and physical health benefits different types of tea can bring.

The Effects of Tea
Image: Back On Pointe / Tumblr

Energy Boost—Black tea has a significant does of caffeine, less than coffee but still enough to perk you up. Plus, the bold flavor will help give you an extra jolt of energy. Spiced green teas will also give you a boost without the jitters.

Refresh—White tea has the most antioxidants of all types of tea, as well as the lowest caffeine content (other than herbal tea, which is caffeine free). Sip on some white tea for a mellow drink that will leave your body feeling refreshed and healthy.

Stress Relief—Green tea’s naturally leafy flavor and light dose of caffeine will help ease stress and refocus all those frazzled brain signals without wiring you for overload. Try to avoid black tea when extra stressed, as it has higher caffeine content. Roobios, honey bush, and herbal chai blends all help keep stress away, and ginger teas can get rid of those nervous jitters when they come a-knocking.

Creative Boost—To get those mind juices flowing, try a spicy blend like Indian Chai mixed with a little cream and honey or a rooibos tisane rich in electrolytes.

Immune System Boost—Get a dose of anti-sickness with fruity herbal teas like orange, lemon, or raspberry. The hot liquid will ease sore throats, and the lack of caffeine will help settle your stomach. Chamomile tea is also a great way to combat general winter blues.

Anti-Nausea—My personal favorites for settling an upset tummy include herbal mint and ginger teas. Mint and ginger naturally ease nausea and always leave me feeling much better. Try these with just a touch of honey if you want a little sweetness.

For Tranquility—Feeling frazzled and just want to relax? Try chamomile, lavender, roobios or lemongrass teas, which will help your body settle down. A steaming cup of any of these is wonderful shortly before bedtime.

Think Happy Thoughts—Need a mood elevator? Try lemon verbena and rooibos teas, which have natural mood-boosting qualities.

Focus—Sip on green tea or yerba mate to help with focus and overall productivity. Green and black teas help improve our cognitive function, alertness, attention span, and more. 

What's your favorite tea blend?  

Choose to Love Yourself this Valentine’s Day

What do you choose to be?
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We choose to feel love, peace, happiness, tranquility. It’s a choice. Many times, it’s easier to make the opposite choice—choose to feel hate, anger, sadness, stress. Our lives demand a lot of us, and making that extra effort to overcome frustration and upset can often seem like too big of a barrier to overcome.

But it’s not. I promise you, it’s not.

We’re coming up on Valentine’s Day, Hallmark holiday that celebrates love—but perhaps moreso, the sale of chocolates, roses, and candy. Couples will enjoy fine dining lit by candles. Love songs will play on the radio. Stores will look like a Pepto Bismol factory exploded all over them. Lovebirds will smooch in the streets. Haters will hate, rolling their eyes at the entire affair.

But as overwhelming as all that can be, I think this holiday could be put to good use if we all tried just one thing: loving ourselves.

If we can’t do that, how can we ever truly love or receive love from others? Love is a completely vulnerable state—we lay ourselves bare from others, showing them all of us (not just the parts we like) and ask them to do the same.

Pulling away from that vulnerability, no matter how slightly, builds the foundation for a wall—one that will keep us from truly loving others and letting them in.

Love yourself.
Image: Shutterstock

Loving ourselves isn’t something to achieve and then walk away from—it’s an active process and something that we should do every day. In an article for the Huffington Post, Mary Pritchard gives some great advice for loving yourself even if you have no idea where to start.

“Spend some time each day taking care of you, showing yourself love and appreciation for all you do,” she writes. “That is, do something that makes your soul sing—something just for you. Don’t take the kids with you. Don’t invite your significant other. This is YOU time.”

Choose to love yourself this Valentine’s Day. I promise, you won’t regret it.

Choose.

This Is Your Body on Yoga

This is your body on yoga: relaxed, powerful, balanced, strong, and healthy.
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Remember those old scare tactics teachers and the media used to employ to convince kids never to smoke or do drugs? This is your body on drugs would show pictures of a brain lit up in just a few areas—a representation of the lack of activity some drugs would lead to. These are your lungs on nicotine would show blackened lungs side by side with healthy pink ones. Later, those scare tactics changed language, with campaigns like Meth: Not Even Once hitting billboards in areas where meth use was a problem. Being from one of those areas, I can remember cringing as we drove past the billboards every trip to and from college.

I never fell into the drug trap. Perhaps it’s partly attributed to those scare tactics, but I think it can mostly be attributed to my personal experiences surrounding drugs. Having a close family member suffer through serious drug use and then rehab leaves a permanent impression—or at least it did on me.

But as much as I respect those old campaigns and recognize how effective they can be, I would love to see positive versions of them: Crossfit: Not Just Once or This is your body on (insert exercise here). As humans, we seem to find a way to focus in on the negative so much that sometimes we forget the power of positive thinking.

I recently read an article from Women’s Health that explained some of the seriously cool things that happen to your body when you do yoga. Here are a few highlights from that article:

Practicing yoga is like practicing life: you fall down, you get
back up. You lose your balance, you find it again.
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Breathing, which any yogi can tell you is a huge part of yoga, gets your brain really fired up. All those breathe ins and breathe outs activate your prefrontal cortex, which is the part of our brain responsible for higher-level thinking. You’ll also gain more control over your emotions as your amygdala relaxes and mood-enhancing chemicals are released.

Say bye-bye to stress, too: breathing, movement, and relaxation techniques are all used during yoga, which helps literally your entire body relax. Even your resting heart rate can decrease both during and after class.

Sometimes after I run or lift weights, I am seriously tempted to ruin it all with a big, greasy burger. But after yoga, that’s not the case. It turns out that all that relaxation cuts back on production of cortisol (a stress hormone), which has been linked to junk food cravings. So that’s why I always want a huge salad after class!

Practicing yoga regularly also amps up your immune system and slowly builds up your internal balance and strength as you stretch and tone muscles. The more I practice, the less clumsy I feel in real life—and the more graceful.

Be sure to check out the full article on Women’s Health here: http://www.womenshealthmag.com/fitness/yoga-body

This Week, I'm Uninstalling Stress

It feels like lately I’ve been getting a little off track. Not physically, but mentally. I’m still going to yoga regularly, I’m still eating healthy, and I usually manage to get enough sleep at night. Yet, for the past few weeks I’ve been feeling a bit… off. Do you ever feel like that?

What if we could "uninstall" stress? Well, we sort of can.
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This past weekend was sort of a bummer. Weekends are usually wonderful little pockets of relaxation and joy, but this weekend I didn’t feel like doing anything. I tried to think of things to do that sounded interesting or nice, but I couldn’t think of anything. Reading? Meh. Writing? Too much brainpower required. Going outside? Too cold. Watching a movie? Too sedentary. Being crafty? Requires too much creativity. The list went on… and on. I felt like such a Negative Nancy, but I just couldn’t figure out how to get out of my funk. Finally I just resolved myself to having a down sort of weekend.

Now it’s Tuesday, and I’m starting to get some of my usual enthusiasm back. And now that I am on the outside of that miserable state, I have a few ideas for what may have caused it—the primary of which is simply stress. I let myself get completely wound up at work following the holidays, and I think this weekend was just my body finally saying, Okay, that’s enough. Time to slow down now.

I don’t have a solution for when this happens in the future, but I do think I discovered a few things that will help keep me on track. I’m sure I’m not the only one who gets knocked out by stress from time to time, so I’ll share here:

1. Check in with yourself on a daily basis and see where your stress levels are at.
2. If you are feeling more stressed than usual, figure out why. Take a few minutes to determine what the problem is—and then whether it’s passed the good stress – bad stress threshold.
3. If it has passed that threshold (no shame), figure out what you can do to reduce it. Do you need help? Don’t be afraid to talk to a manager if you feel like you need additional support.
4. Do you just need a good vent? If you do, schedule a time when you can talk to HR and let them know that you just need to get some things off your chest. This is especially helpful if the stress is being caused by a frustrating event/situation that you just need to power through.
5. Make time for yourself. As tempting as it can be on a busy day, don’t skip lunch—and don’t eat while you continue to work. Our bodies need breaks. Try and take some time at home to detox before going back to work the next day.
6. Perhaps most important is to remember to treat your body right. It does SO much hard work for you, so eat nutrient dense foods and avoid processed/fast foods, exercise regularly, and make sure you're getting enough rest. 

How do you all deal with stress as it comes? I’d love to hear some additional ideas, so please share in the comments below!

Corporate Gym Memberships Promote Wellness

More companies are encouraging employees to get healthy.
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Have you ever heard of something called a corporate gym membership? I hadn’t either, until recently. And now that I am, I’m honestly super impressed.

I’m not a member of a gym, per se (instead I pay for a membership to a yoga studio), but I used to be. Gym memberships can range in price from quite inexpensive ($25 per month) to a little too much for my tastes ($100+). While I like having a membership—the option to use machines at the gym, a pool to swim in when I want, a hot tub or sauna to use—I am terrible at making it there to use it. And when I’m only going a few times a month, it’s not really worth the money.

Today I got in a conversation with a co-worker and she brought up corporate gym memberships, which I had never heard of. Apparently, gyms across the country offer deals to companies who want to invest in their employees’ health. The employer pays a certain amount to be a corporate gym member, and employees pay a fraction of what it would normally cost to partake.

Perhaps I’m just getting excited over something everyone else already knew about—and if that’s the case, oh well. This is my blog, so you can deal with it! I just find it inspiring that employers are actually taking the initiative in some cases and actively trying to get their employees to be healthier.

Healthier employees means the possibility of more affordable healthcare, for both employees and employers. Staying fit and active also helps relieve stress, prevent health problems, and strengthen our immune systems, so employees will likely miss fewer days of work. And, since those who are physically active get that nice endorphin boost, that means happier and more productive work. Plus, team members might even spend some time bonding at the gym.

It makes sense, but I guess I didn’t think that many companies would be willing to invest in a program that doesn’t directly tie into revenue. I had heard of some companies that encourage employees to be more active in their health, but I assumed that they were in the minority.

Big gyms like Gold’s, 24-Hour Fitness, Fitness First, Life Time Fitness, Curves, and LA Fitness all have corporate gym membership options. If these big gyms are offering it, then there must be some demand from companies—meaning that I was wrong and more businesses are encouraging employees to hit the gym after work.

Have you all heard of corporate gym memberships? Or perhaps you’re one of the lucky ones who’ve actually partaken? What do you think of programs like this? I’d love to hear your feedback.

Why A Mental Health Day Is Okay

When stress stacks up, it's time for a mental health day.
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I’m lucky enough that my current job is one that I don’t mind waking up and going to each morning during the week. It wasn’t always that way, so I’m grateful each day for being able to do something I love. But even working in a world where I get to do things I like every day can be stressful at times. Projects come in, sometimes piling up so high that there seems to be no end in sight. Some weeks, emotions run high, and just being in the office can be enough to add extra stress. Sometimes, I just need a mental health day.

To be clear, I’m one of those people that almost never takes a sick day. Other than pre-scheduled days off, if I’m not in, it’s usually because I either a) literally can’t function, or b) am being forced to stay home by my significant other. But I’m beginning to realize that for me to stay motivated, sometimes I need to take an extra day for me. Sometimes, the relaxation time I need to stay focused doesn’t fit into that neat little Saturday-Sunday slot. And that’s 100% okay.

This year especially, I’ve started paying more attention to my body. The messages it sends me inform when I need a mental health day.

When I’m still stressed out from last week on Monday, it’s usually a good sign that I need a little more down time. On these days, I often work from home, leave work a few hours early, or go in a little later than normal. If I’m really stressed, I’ll take the day off completely.

Spend mental health days relaxing, NOT working!
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If I am feeling particularly snippy around home or in the office, I need to take a breather. Taking the day off to relax, accomplish some items on an overflowing to-do list, and find tranquility in the ways I know best, is usually all I need to perk right back up.

Like I said, I love my job. But some days, it doesn’t feel like it. I’m lethargic, apathetic, and have a generally pessimistic view of whatever I’m working on. Perhaps I’m feeling anxious or overly sensitive. I’m watching the clock, and each minute is ticking by excruciatingly slowly. I want to be anywhere but at work, and perhaps it would be best for everyone if I weren’t. 

 Asking for these days off might be tricky for some. My boss knows that the work we do gets stressful sometimes, and she is a big proponent of mental health days when we need them—as long as we’re not taking them all the time. It’s a rarity to be enjoyed every once in a while. But other bosses might be a little more sensitive, so keep that in mind. Don’t lie; simply tell him or her that you need a personal day.

If you can, try and schedule your day in advance, ensuring that there will be no fires for coworkers to put out while you are gone. Plus, then it gives you something to look forward to for a few days. While you are off, take time to relax, catching up on extra sleep, doing something you love, and limiting how much work you do.

Taking good care of your body isn’t always just about eating right and exercising; it’s about mental health, too. Our brains are muscles, and just like they need to be worked out, they also need to get some rest time in. Trust me, allowing yourself the leeway of a mental health day here and there will be better for everyone.

I love reading and spending time with my dog. I’m always working on a creative writing project, so mental health days generally include some work on that. What would you do with a mental health day? Tell me what makes you happiest in the world.

Not All Stress Is Created Equal

All of us know what it’s like to be stressed. Some of us might be blessed with just a smattering of it here and there, while others may not even remember what it’s like to not be stressed. Some show their stress, while others hide it. And though many can keep it under control, not everyone can.

Not all stress is created equal, and while some stress might not do much harm, too much definitely will.

Understanding stress is a big part of keeping it under control.
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It seems intuitive to just assume that any stress is bad—but that’s not true. Stress is what allows us to deal with intense situations, like avoiding a car collision or meeting a tough deadline. It helps us focus in on a goal without letting chaos get in the way.

Our bodies tense up in these moments; our heart rates rise, our blood vessels constrict, and our bodies move into a heightened state of awareness. That moment is supposed to pass fairly quickly, allowing our bodies to return to normal. The problem comes in when it doesn’t pass, and when we don’t give our bodies and brains a chance to rest.

Brag to Yourself: How Self-Affirmations Benefit You

Self-affirmations can help you lead a healthier, happier life.
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So often as children, we’re told not to brag. We’re told to be humble. We’re told not to be full of ourselves, not to be selfish, and to always put others first. We’re told the world doesn’t revolve around us and that we are just one tiny speck in the universe.

And while all those bits of advice may be said with the best of intentions, they don’t exactly do wonders for our self-esteem, do they? There’s this strange disconnect in life, where we’re told we’re not “all that,” but at the same time, we are expected to be confident and believe in ourselves. It makes for a difficult balance sometimes.

There’s certainly a difference between being self-absorbed and merely confident in yourself, but it can be hard to toe the line successfully. Some fall into the habit of never believing they are “worth it” or good enough. Others cross over and come off as conceited and vain.

But there is a middle ground—and believe it or not, it can include self-affirmations. Research from Carnegie Mellon University suggests that practicing the daily mantra of self-affirmation can improve problem-solving skills and reduce stress. It can give you an improved self-image and self-worth, and it’s anything but bragging.

“A brief self-affirmation activity is sufficient to buffer the negative effects of chronic stress on task performance and can improve the ability to solve problems in a flexible manner during high stress periods,” researchers said. “Our study suggests that self-affirmation may increase creativity and insight in stressed individuals.”

Remember "The Little Engine That Could?"
Well, you can, too!
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“I’m good enough.”

“I’ve got this.”

“People like me.”

“I am an intelligent, graceful, and beautiful person.”

“I am important.”

Affirmations such as those can make all the difference in life. Believing in yourself is key to success, and when done right people will see it as anything but bragging. You are worth it. Stop doubting yourself, and go get ‘em, tiger.