Month: November 2020

Between combining finances, raising children, and the increased household chores, being married can certainly be a source of stress. But, it turns out, having a spouse can also reduce anxiety as well. A new study published in the journal PLOS One has provided evidence that having a spouse by your side can be a real stress reliever in a moment of crisis.

For the study, Wendy Birmingham, a psychology professor at Brigham Young University, and her colleagues asked 40 married couples to complete a challenging task on a computer while an infrared camera continuously measured the size of their pupils. When we are stressed or scared, our pupils dilate, so the camera provided a biological sign of how participants were responding to the pressure of the assignment. Some of the couples had to do the task separately, whereas others completed it while their spouse was by their side.

While all of the participants showed signs of stress when initially taking on the task, the ones who had their spouses sitting next to them throughout the ordeal calmed down significantly sooner than those who had to do it alone. They were able to complete the assignment at lower stress levels overall than their counterparts who were flying solo.

“When we have a spouse next to us and with us, it really helps us navigate and get through the stress we have to deal with in life,” Birmingham said.

Interestingly enough, a 2018 study found that when romantic partners hold hands, their breathing, heart rate, and even brain wave patterns actually sync up, which enables them to relieve both emotional and physical pain. But this new BYU study is unique in that it used a more biological means of measuring stress, as opposed to relying on surveys.

“The neat thing is that the pupils respond within 200 milliseconds to the onset of a stressor,” said Steven Luke, a psychology professor at BYU and co-author of the study. “It can immediately measure how someone responds to stress and whether having social support can change that. It’s not just a different technique, it’s a different time scale.”

The study also builds upon previous research that being married can help lower your blood pressure, body mass index, and cholesterol levels, reduce your risk of heart disease and dementia, and even boost your overall longevity.

BestLife article by Dians Bruk

Source: https://bestlifeonline.com/marriage-stress-study/

Livestrong.com article By Jaime Osnato 

How to Stop Your Nightmares

Here are strategies to get a sounder night’s slumber and dream more peacefully during the pandemic.

1. Focus on Optimistic Thoughts Before Bed

“Research has shown that our levels of optimism and peace of mind, or pessimism and anxiety, have a direct effect on the subject matter and emotional content of our dreams,” Michael Breus PhD says.

“If your dreams are currently disruptive and disturbing right now, create a nightly ‘Power Down Hour’ that focuses on bringing you to a positive frame of mind before bed,” he recommends.

Need some inspo? Here are a few ideas from Breus:

2. ‘Re-write’ Your Nightmares

A technique called “image rehearsal therapy” — where people re-write the stories of their nightmares, turning their scary scripts into happier, more peaceful ones — has been shown to help reduce nightmares, especially reoccurring ones, and make sleep easier and less stressful, Breus says.

Once you re-script your dream, visualize it, replaying it in your mind before bed. Over time (five to seven days, Breus says), the content of your bad dream may begin to change.

3. Limit Your Media Consumption

Watching the news and scrolling through social media can increase your anxiety and stress, leading to more negatively-charged dreaming. Breus recommends limiting your overall daily media intake, especially at night before bed. And if you’re tempted to scroll, leave your phone in another room.

4. Don’t Oversleep

“If you sleep in, you will ultimately get more REM sleep (which happens more in the back one-third of the night), which leads to more dreams and nightmares,” Breus explains.

Plus, oversleeping also throws off your circadian rhythms.

5. Drink Less Alcohol

“Whatever emotion you are having in a dream is often increased by the presence of alcohol,” Breus says.

What’s more, drinking booze affects our sleep quality, which can also boost bizarre dream content, he adds.

6. Cut Down Your Caffeine

Caffeine is a stimulant, which can increase anxiety in some people, says Breus, adding, “Do any of us really need to add to our anxiety right now?.”

That said, Breus suggests limiting caffeinated drinks, especially three to four hours before bed, and ideally by 2 p.m.

7. Move More

Due to lockdown and stay-at-home restrictions — and with many gyms still closed — our activity levels have dropped dramatically. “Lack of exercise, including daily movement, is affecting sleep quality,” Breus says.

The more you move, the better you will sleep. Breus suggests sticking to a daily exercise routine and finding small ways to incorporate more movement throughout your day — take out the trash, walk to the mailbox, walk your dog, etc.

8. Reach Out for Help

“If you’re experiencing debilitating dreams or waking anxiety that’s affecting your ability to function normally, don’t try to tough it out or go it alone,” Breus says. Seek out a licensed mental health professional who can help you navigate and cope during this difficult time.

Source: https://www.livestrong.com/article/13729403-stressful-dreams/