If you are one of the millions of people who suffer from chronic, painful headaches, you undoubtedly are well aware that headaches can generate feelings of frustration and despair and even cause depression. It's also known that anxiety and stress can trigger or aggravate certain types of chronic headaches, such as tension-type headaches.
Regardless of your headache type — migraine, tension, cluster, etc. — it's important for you to become a major player in your headache treatment. Fortunately, there are ways to help you manage headaches and the emotional upheaval that can accompany them. An integrated pain relief plan that includes medications, physical therapy and complementary therapies, such as biofeedback, massage and relaxation techniques, can provide not only relief from pain, but also empowerment. You, not your headaches, are in control of your life. This, in turn, can ease the sense of helplessness that can lead to despair and depression.
Following are some ways to recognize and manage some of the psychological issues pertaining to certain types of headaches:
Tension-Type Headache
It's widely believed that anxiety and stress can trigger tension-type headaches. For example, such headaches often are more pronounced in the afternoon and evening, when both stress and tension levels are higher. A combination of physical and psychological factors can provoke tension and stress. Say you're at work and have a project due by 5 p.m. You sit for hours in front of the computer screen, your muscles becoming tighter and your posture more rigid — a condition known as muscular bracing — as you concentrate on your work. By 4 p.m., you have a full-blown headache.
Learning how to interrupt muscular bracing can help you reduce or eliminate tension-type headache pain. One way to break the cycle is to practice relaxation techniques that focus on your facial and back muscles and to make sure you take frequent breaks from the computer. Set your watch alarm or computer timer to go off every 30 minutes and then get up, stretch and focus on relaxing tense muscles. On a daily basis, try practicing other stress-reducing techniques such as meditation, breathing exercises and self-hypnosis to help you take control over anxious and worrisome thoughts that can lead to stress and trigger tension-type headaches.
Migraine Headache
By their very nature, migraine headaches can cause major disruptions in your life — both physically and emotionally. They can occur anytime during the day or night, be aggravated by light, sound and smells and take days for the side effects to completely go away. No wonder, then, that many migraine headache sufferers feel depressed as well as disconnected from family, friends and co-workers. As with all types of headaches, migraines require an integrated approach to treatment that may include medications, physical therapy and relaxation techniques. In particular, self-hypnosis and EMG and thermal biofeedback may prove effective in reducing migraine headache symptoms. Along with abortive medications such as Imitrex that can halt migraine pain, finding ways to relax your body's autonomic or automatic nervous system is essential for long-term migraine headache control. Combining medication management with biofeedback and relaxation techniques has proven effective in the long-term control of headaches.
Cluster Headaches
The psychological dynamic of cluster headaches are much the same as that for migraines. Each of these extremely painful conditions can result in frustration, despair and depression. As with migraine headaches, an integrated approach to pain treatment that includes medications, relaxation techniques and physical therapy works best to manage cluster headache pain.
As a headache patient you can gain control over your life by learning as much as you can about the disorder and treatment options. Not only is this information personally empowering, it will enable you to inform others — including health-care providers and insurers — about the disorder. Approaching this condition from many angles — physically, psychologically and environmentally — is critical to effectively managing headaches.
Saturday, December 27, 2008
Friday, December 12, 2008
Measuring Stress
One way to measure the amount of stress in your life is to examine the demanding events which have occurred to you recently. On the following scale, you can determine your "stress score" by adding up the number of points corresponding to the events which you have experiences in the past 6 months or expect to experience in the coming 6 months.
1. Death of a close family member................ 100
2. Death of a close friend ........................73
3. Divorce between parents ........................65
4. Jail term ......................................63
5. Major personal injury ..........................63
6. Marriage .......................................58
7. Fired from job .................................50
8. Failed important course ........................47
9. Change in health of a family member ............45
10. Pregnancy .....................................44
11. Sex problems ..................................44
12. Serious argument with family member ...........40
13. Change in financial status ....................39
14. Change of major ...............................39
15. Trouble with parents ..........................39
16. New girl or boy friend ........................38
17. Increased workload at school ..................37
18. Outstanding personal achievement ..............36
19. First semester in college .....................35
20. Change in living conditions ...................31
21. Serious argument with instructor ..............30
22. Lower grades than expected ....................29
23. Change in sleeping habits .....................29
24. Change in social habits .......................29
25. Change in eating habits .......................28
26. Chronic ear trouble ...........................26
27. Change in number of family get-togethers........26
28. Too many missed classes .......................25
29. Change of college .............................24
30. Dropped more than one class ...................23
31. Minor traffic violations ......................20
Total = ___________
The higher your stress score, the higher your present stress level. If you score over 150, then you may need help managing the stress in your life.
1. Death of a close family member................ 100
2. Death of a close friend ........................73
3. Divorce between parents ........................65
4. Jail term ......................................63
5. Major personal injury ..........................63
6. Marriage .......................................58
7. Fired from job .................................50
8. Failed important course ........................47
9. Change in health of a family member ............45
10. Pregnancy .....................................44
11. Sex problems ..................................44
12. Serious argument with family member ...........40
13. Change in financial status ....................39
14. Change of major ...............................39
15. Trouble with parents ..........................39
16. New girl or boy friend ........................38
17. Increased workload at school ..................37
18. Outstanding personal achievement ..............36
19. First semester in college .....................35
20. Change in living conditions ...................31
21. Serious argument with instructor ..............30
22. Lower grades than expected ....................29
23. Change in sleeping habits .....................29
24. Change in social habits .......................29
25. Change in eating habits .......................28
26. Chronic ear trouble ...........................26
27. Change in number of family get-togethers........26
28. Too many missed classes .......................25
29. Change of college .............................24
30. Dropped more than one class ...................23
31. Minor traffic violations ......................20
Total = ___________
The higher your stress score, the higher your present stress level. If you score over 150, then you may need help managing the stress in your life.
Thursday, December 11, 2008
How I Quit Smoking
First of all let me say, you can quit, even though it may take several attempts! Look at it as a process and don't give up on yourself if you backslide. Awareness was a major factor for me. Because I grew up in a smoking household, it wasn't until my first attempt at quitting that I even realized how gross akes you smell! Although I started smoking again, I was much more conscious of other people's reactions to my foul habit. I became more considerate as well. In my early 30s I got serious about quitting due to health problems. My first long term success lasted two years, and I used a self-hypnosis tape. Again, increasing awareness was important. The tape made me realize the many cues I connected with my habit, such as finishing a meal, writing a letter, talking on the phone, etc. Although the tape did help me quit for a while, the hardest part was the extreme irritability and nastiness of the first few weeks. If you've ever quit smoking, you know what I'm talking about! It's as if you can't think of anything else for a while there. The bad news is that I did start smoking again. I made the choice at that point to not smoke in my home, which helped me smoke less and keep those cues disconnected, at least some of them. When I decided after a couple of years to quit again I went to an acupuncturist. What a miracle! Of course, I still had to exert my will power not to smoke, but the acupuncture completely erased the irritability and nastiness of those first weeks, so making that minute-by-minute choice became much easier. Acupuncture is based on the eastern belief that energy runs through the body in meridians or pathways associated with the various organs and systems. Acupuncturists insert fine needles into points along those meridians that affect the energy and thus the associated organ. The needles are so small that they seldom hurt unless the organ is in pretty bad shape. My acupuncturist used ear points; the ear has points for every meridian in the body. He needled points for my lungs, liver and one associated with addictions. The great thing about ear acupuncture is that he could tape small metal bb's to the points as well that continued to stimulate the organs. I kept these in place for about a week. I repeated this sequence a couple of times, and it really worked! I haven't smoked in 10+ years now, and I must say that acupuncture really made quitting much easier. If you live in or near a city with an acupuncture school, they often have clinics where you can get low-cost or free treatment. Check it out! Remember; don't get discouraged if you start again. It really is a process. The bottom line is to use what works for you. I found acupuncture to be a great adjunct to awareness and just plain old will power and would recommend it for anyone. Give it a shot! Julie Hartmans has eclectic interests and a beautiful boy who is the joy of her life. Her current straight gig is teaching. She loves to dance, sing, read, swim, go to movies, and learn about all things metaphysical. She’s been known to dabble in astrology and numerology, and finds alternative healing and the paranormal endlessly intriguing. Her writings appear in the Alternative Healing section of Fitness Heaven.
Friday, December 5, 2008
Myths about acne!
Myth #1. Acne is caused by stress.
Stress doesn't cause acne, but it can sometimes make acne worse. Stress can cause your glands to produce more oil, which can lead to a breakout.
Myth #2. Acne is caused by diet.
Extensive research has not found a connection between diet and acne. Food - even French fries, chocolate and pizza - doesn't cause acne. Eating greasy foods doesn't make your glands put out more oil.
Myth #3. Birth control pills can cause acne.
Sometimes, birth control pills can make acne worse in the first few months of taking them. But some birth control pills are even recommended to improve acne. Acne may get worse after the pill is stopped.
Myth #4. Acne is caused by poor hygiene.
Acne isn't caused by dirt or surface oil. It's caused by a process happening inside the body.
Myth #5. Tanning will help clear up acne.
Tanning does not help clear up acne. In fact, some acne treatments make your skin more sensitive to UV light. And tanning increases your risk of skin cancer. Avoid sunlamps and tanning booths, and use sun protection when you're outdoors.
Myth #6. Acne just has to run its course.
The truth is, acne can be cleared up. If over-the-counter products don't work, see your doctor. There are good treatments that can help you beat the zits and avoid scars.
The truth about acne
No one knows exactly what causes acne. But it has something to do with hormones. Acne usually develops when the body's production of hormones called androgens kick into high gear during the teenage years.
Androgens stimulate the sebaceous glands, which produce an oily substance called sebum. Too much sebum can block the openings of the glands and form a plug.
* If the plug stays below the skin's surface and is light in color, it's a whitehead.
* If the plug enlarges and pops out with a darkened tip, it's a blackhead.
* If it's red, swollen and pus-filled, it's a pimple.
* If the plugs are large, red and painful, they're called cysts (if they have pus) or nodules (if they're solid). Cystic or nodular acne is a severe type and is more likely to cause scarring.
Young men produce more androgen than girls. So, they are more likely than young women to have more severe, longer-lasting forms of acne .
Treating acne
The treatment for teenage acne depends on how severe it is. For mild acne, wash your face twice a day with a mild soap, and pat dry. Apply an over-the-counter acne cream that contains benzoyl peroxide or salicylic acid.
Many teens can manage their acne with over-the-counter treatments. But about four out of 10 teens get moderate to severe acne, which may need to be treated by a doctor.
For more severe acne, a doctor may prescribe antibiotics, birth control pills, corticosteroids or vitamin A derivatives (retinoids). One vitamin A derivative, Accutane (isotretinoin), is approved for treating severe acne when other treatments haven't helped. It's very effective, but it's used as a last resort because it has serious risks.
Good skin care is always important when you have acne.
* Wash your skin gently. Vigorous washing and scrubbing can irritate the skin and make acne worse.
* Do not squeeze or pop pimples. This could cause infection and scars.
* Use skin products labeled "noncomedogenic." This means they're less likely to clog your pores.
* Use acne treatments as directed, and be patient. It may take six to eight weeks to see results.
Stress doesn't cause acne, but it can sometimes make acne worse. Stress can cause your glands to produce more oil, which can lead to a breakout.
Myth #2. Acne is caused by diet.
Extensive research has not found a connection between diet and acne. Food - even French fries, chocolate and pizza - doesn't cause acne. Eating greasy foods doesn't make your glands put out more oil.
Myth #3. Birth control pills can cause acne.
Sometimes, birth control pills can make acne worse in the first few months of taking them. But some birth control pills are even recommended to improve acne. Acne may get worse after the pill is stopped.
Myth #4. Acne is caused by poor hygiene.
Acne isn't caused by dirt or surface oil. It's caused by a process happening inside the body.
Myth #5. Tanning will help clear up acne.
Tanning does not help clear up acne. In fact, some acne treatments make your skin more sensitive to UV light. And tanning increases your risk of skin cancer. Avoid sunlamps and tanning booths, and use sun protection when you're outdoors.
Myth #6. Acne just has to run its course.
The truth is, acne can be cleared up. If over-the-counter products don't work, see your doctor. There are good treatments that can help you beat the zits and avoid scars.
The truth about acne
No one knows exactly what causes acne. But it has something to do with hormones. Acne usually develops when the body's production of hormones called androgens kick into high gear during the teenage years.
Androgens stimulate the sebaceous glands, which produce an oily substance called sebum. Too much sebum can block the openings of the glands and form a plug.
* If the plug stays below the skin's surface and is light in color, it's a whitehead.
* If the plug enlarges and pops out with a darkened tip, it's a blackhead.
* If it's red, swollen and pus-filled, it's a pimple.
* If the plugs are large, red and painful, they're called cysts (if they have pus) or nodules (if they're solid). Cystic or nodular acne is a severe type and is more likely to cause scarring.
Young men produce more androgen than girls. So, they are more likely than young women to have more severe, longer-lasting forms of acne .
Treating acne
The treatment for teenage acne depends on how severe it is. For mild acne, wash your face twice a day with a mild soap, and pat dry. Apply an over-the-counter acne cream that contains benzoyl peroxide or salicylic acid.
Many teens can manage their acne with over-the-counter treatments. But about four out of 10 teens get moderate to severe acne, which may need to be treated by a doctor.
For more severe acne, a doctor may prescribe antibiotics, birth control pills, corticosteroids or vitamin A derivatives (retinoids). One vitamin A derivative, Accutane (isotretinoin), is approved for treating severe acne when other treatments haven't helped. It's very effective, but it's used as a last resort because it has serious risks.
Good skin care is always important when you have acne.
* Wash your skin gently. Vigorous washing and scrubbing can irritate the skin and make acne worse.
* Do not squeeze or pop pimples. This could cause infection and scars.
* Use skin products labeled "noncomedogenic." This means they're less likely to clog your pores.
* Use acne treatments as directed, and be patient. It may take six to eight weeks to see results.
