FANNIE FOUR EYES: 8 WAYS TO ACHIEVE EMOTIONAL BALANCEby Amber J.Adams
1. Sing out, sister
Whether it's your favorite spirtual Sunday service or power ballad by Beyonce', singing along can boost your mood and your immune system, according to a German study. Next time you have the urge to belt out a tune, let your voice soar, even if you are a choir of one.
2. Tune in to your Zen
Mindfulness meditation-the practice of consciously directing your attention to the present moment-reduces blood pressure and increase a sense of well being, according to paper published in Perspectives on Psychological Science. You can get your om on anywhere, says Ghylian Bell, founder of the Urban Yoga Foundation in New York City. Close your eyes and concentrate on the sound of your breath as you inhale and exhale naturally. "If your mind wanders, let the thoughts play out without judgment until you come back to the breath," says Bell. "By focusing on breathing, you tap into the body's ability to self-regulate and heal."
3. Wear a happy face.
This is one instance where it doesn't pay to fake it. A Michigan State University study found that workers who flash a real rather than phony smile could boost their sense of joy. The reason? A genuine grin requires you to tap into a pleasant memory or positive thought, which researchers theorize may result in an increase in mood-boosting dopamine levels.
4. Get into the game Research conducted at East Carolina University found that people who played casual video games for 30 minutes had a 50 percent decrease in anger and a nearly 50 percent decrease in tension compared with nongamers. The positive feedback you receive from the game may trigger the body's relaxation response, while the concentration required to master it can distract from distress, say researchers.
5. Hug it out
A quick cuddle with a loved one can lower your stress, according to investigators at the University of North Carolina at Chapel Hill. They measured the blood pressure and heart rate of nearly 1000 couples before and after requiring them to undergo a stressful event-delivering a speech. The pairs who engaged in ten minutes of hand-holding followed by a quick hug before going onstage had lower blood pressure and heart rate than those who had contact-with the African-Americans tested recording the greatest decrease in stress levels. Even if you're not planning to go in front of an audience anytime soon, take time to dole out the hugs to your partner, mom, child or best friend-you'll both feel better.
6. Rock away stress
Turns out rocking chairs aren't just for soothing babies and sipping lemonade. A University of Rochester study found that senior citizens who rocked for 80 minutes daily experienced fewer symptoms of anxiety. People of all ages may benefit from the gentle swaying, says Nancy M.Watson, Ph.D., R.N. , the study's author. No rocker? No problem. Mimic the motion in any chair, or even sitting cross-legged on the floor, to reap similar benefits.
