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The Association for Retarded Citizens wants to make sure that if you plan to have children, they turn out to be happy, healthy children. So we suggest you follow four basic rules before you conceive a child: 1. Follow habits of proper nutrition. 2. Avoid alcohol and tobacco. 3. Beware of too much exposure to X-rays. 4. Ask your doctor about genetic counseling if mental retardation of unknown cause has occurred in your families. For more good advice, call or write your local unit of ARC, the Association for Retarded Citizens. ENJOY TOMORROW BUCKLE UP TODAY Jewish Association for Retarded Citizens IN THE TROY MOTOR MALL 1816 MAPLELAWN TROY, MICHIGAN 49084 643-8900 11288 w. 12 Mile Rd. Soutifield, MI 4016 (313) 551-1650 MAPLE 15 Mile (Maple) betimes Coolidge end Crooks Help bulldtheiirc Association for Retarded Citizens DOES FOOD CONTROL YOU? DO YOU LIVE TO EAT? IT'S TIME TO TAKE CONTROL! HEALTHY OPTIONS, INC. offers • Individualized Dietary Program • Individualized Weekly Counseling • Group Sessions Weekly To take control of yourself now, call for your Free Consultation DEA FARRAH, MSW, ACSW — Weight Control Therapist HEALTHY OPTIONS, INC. (313) 647.5540 BINGHAM CENTER • 30800 TELEGRAPH • SUITE 2960 • BIRMINGHAM, MI 48010 YOU ALONE CAN DO IT, BUT YOU CAN'T DO IT ALONE! 84 Friday, April 3, 1987 THE DETROIT JEWISH NEWS The Single And Stress ffik‘ " GREAT AMERICAN DESK SALE 20% TO 75% OFF HEALTH You're probably 661-5005) PI R REPAIR • SINGLE EA FARRAH ■... You are sitting at your desk trying to put the finish- ing touches on that report you've been working on for two months. It is due in one hour. The phone rings and your secretary announces who is on the line. "Where are you? I thought we were supposed to meet for lunch at one?" Your palms get sweaty, your jaw clenches, your brow furrows and your neck feels tight. Your management of this common situation deter- mines whether or not it be- comes a positive or negative stress event. There are as many differ- ent ideas about what stress is, as there are about what it's like being single. Like being single, stress can be either positive or negative. How you manage stress, and how you manage being single makes the difference. Dr. Hans Selye in his landmark work, The Stress of Life, defined stress as "the rate of wear and tear in the body." The sweaty palms, rapid heart rate, upset stomach, clenched jaw and shallow breathing call into play the fight or flight re- sponse. When the event is a life or death struggle, this is an appropriate response as survival is at stake. People are called upon to adjust to new situations daily and so the reaction to change, stress, is ever present and the fight or flight response is natural. The counterresponse, the relaxation response, aids in the prevention of overload and the cumulative effects of stress. The development of many diseases has been linked to the cumulative effects of inef- fectively managed stress. The increase in stroke, heart dis- ease, hypertension, ar- therosclerosis and substance abuse is testament to this. Using the relaxation response when survival is not at stake balances the fight or flight response, and balance leads to being in control. Stress is an integral part of life, and positive stress aids in peak performance, focus and concentration. As soon as this is accomplished, the body and mind need to relax. Negative stress keeps the body set for attack long after it is necessay. In this contin- ued state, the risks of de- Dea Farrah is a clinical social worker and owner of Healthy Options, Inc. veloping stress-related dis- eases and approaching burn- out are greater. Effective stress manage- ment necessitates the aware- ness of which stressors are positive and which are nega- tive. Which situations trigger these reactions are important to know. Does being stuck in traffic mean a faster heart rate, or can it become time to think about the next vacation? Do your muscles automatically tense and your stomach be- come upset when someone is yelling and can you use that tension to motivate yourself to complete that task and leave quickly so that your time with that person is shor- tened? Does being watched at work get associated with a clenched jaw and can you fantasize that you are being photographed for the Person of the Year award? The single person's stres- sors may elicit the fight or flight response on a more consistent basis leading to a possible over-accumulation of ineffectively managed stress. Becoming aware of the triggers, stressors, and reac- tions is only the beginning of effective stress management. The next step is learning what works for you in given situations. Two methods of relaxation can be used any- where at any time. The third is a method to help differ- entiate tension from relaxa- tion. The first method, relaxa- tion in the form of deep brea- thing, can be learned within 15 minutes. One of the body's automatic reactions to stress is rapid, shallow breathing and by breathing slowly and deeply, the relaxation re- sponse is activated. Place your hands firmly on your stomach and inhale slowly and deeply through your nose, letting your stomach expand as much as possible. When you've breathed in as much as possible, hold your breath for a few seconds be- fore exhaling. Purse your lips as if you were going to whistle to con- trol how fast you exhale. When your lungs feel empty, begin the inhale-exhale cycle again. With practice, you can use this exercise without holding your stomach and pursing your lips. The eecond method, clear- ing your mind, helps relax - your body as well. Use the slow-deep breathing exercise