6 Instant Ways to Stress Less and Smile More

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Story Updated: Mar 7, 2013

You can't completely eliminate stress from your life, but you can learn to deal with it in a healthy way. And since stress is associated with all sorts of negative health effects like high blood pressure and a weakened immune system, taking a few minutes a day to fight stress keeps you not only happy and smiling, but healthy too.

"Daily hassles and annoyances can get to anyone, but small changes make a big difference," explains Judy Saltzberg, who holds a doctorate in clinical psychology and teaches at the University of Pennsylvania's Masters of Applied Positive Psychology program. Here's how to keep smiling:

1. Take it outside.
"The first intervention I advise is physical activity," says Saltzberg. Even if you don't have time for a full workout, you can still boost your happiness. A study from the University of Essex found that just five minutes of walking, biking or even gardening outdoors can lift your mood and improve self-esteem.

Health bonus: Aside from melting away stress, you'll melt calories too!

2. Find time for tea.
Sipping a few cups of tea may make you more resilient to stress, according to research from the University College of London. Study participants who drank four cups of black tea a day had less of the stress hormone cortisol in their body after completing a challenging task than did those who didn't drink tea.

Health bonus: Tea's antioxidants may ward off some cancers, improve heart health and decrease risk of stroke.

3. Pop a piece of gum.
Under pressure? Chewing gum could help, say experts at Swinburne University in Melbourne, Australia. Researchers found that people who chewed while multitasking reported feeling less anxious and less stressed than their gum-free peers. They also felt more alert and performed twice as well on stressful tasks.

Health bonus: Chewing sugarless gum after meals will not only reduce stress, but it can also help fight bacteria that cause cavities.

4. Indulge in dark chocolate.
Dessert probably puts a smile on your face already, but now there's proof of chocolate's joy-boosting benefits. German researchers found that people who ate 1.5 ounces of dark chocolate a day for two weeks had significantly lower levels of anxiety- and stress-related hormones in their system.

Health bonus: Dark chocolate may also contribute to lower blood pressure and reduce your risk of stroke or heart attack by 39 percent, suggests a study in the European Heart Journal.

5. Stop and smell the flowers.
Sniff your way to serenity and fight off sickness by keeping a bouquet of roses on your desk, wearing citrus-scented lotion or getting a whiff of cinnamon. Stress can wreak havoc on your immune system, but Japanese scientists found that when people inhaled a scent compound common in flowers, herbs and spices, their systems kept functioning normally in spite of the stress.

Health bonus: Smelling lavender before bed can help you sleep better, according to a study in Complementary Therapies in Nursing and Midwifery.

6. Flip your perspective.
Focusing on the positive in a stressful situation can help keep you smiling, says Saltzberg. Instead of stewing on a bumper-to-bumper traffic jam, for example, think of it as an opportunity to call an old friend. "Tuning into your thinking and challenging doomsday thoughts can put a situation in perspective," says Saltzberg. And that defuses the tension.

Health bonus: A glass-half-full approach has been linked to faster recovery from injury and illness, according to research in the Journal of Personality.

After a few weeks of practicing these techniques, you'll not only feel happier, but you can rest easy knowing you're healthier too -- which is one less thing for you to stress about!

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Dr. Dzwonczyk – Medical Director

Geriatric Medicine

NYS Veterans' Home at Oxford

Welcome to New York State Veterans' Home at Oxford
The New York State Veterans' Home at Oxford is a 242 bed facility located in Chenango County about thirty miles north of Binghamton NY. Situated on a sixty acre site, the Home has spectacular scenic views of rural countryland. We provide state of the art medical, nursing, psychosocial, and rehabilitative services to our residents. We also have several academic affiliations including the Upstate Medical Center College of Medicine/Clinical Campus at Binghamton.

About Us
The New York State Veterans' Home at Oxford is a long term care skilled nursing facility. We are located in Oxford NY, and we serve the Central New York Region. We provide care for veterans and their dependents. Our current building has 242 beds in seven different units, including our rehabilitation unit and our dementia unit. Our facility is clean and pleasant, and our staff is friendly and professional. We welcome you to a guided tour upon request!

Dr. Dzwonczyk – Medical Director

Dr. Dzwonczyk Receives Certification in Hospice and Palliative Medicine.

It is with great pleasure that we announce that Philip J. Dzwonczyk, MD has been certified in Hospice and Palliative Medicine. Dr. Dzwonczyk joins more than nineteen hundred fellow physicians to have achieved such certification.

Hospice and palliative medicine is the medical discipline of the broad therapeutic model known as hospice and palliative care. The discipline and model of care are devoted to achieving the best possible quality of life for the patient and family throughout the course of a life-threatening illness through the relief of suffering and the control of symptoms. Hospice and palliative medicine helps the patient and family face the prospect of death assured that comfort will be a priority, values and decisions will be respected, spiritual and psychosocial needs will be addressed, practical support will be available and opportunities will exist for growth and development. Hospice in the United States is an organized program that provides palliative care for terminally ill patients and supportive services to patients, their families, and significant others.

Dr. Dzwonczyk is the medical director of the New York State Veterans Home in Oxford. He recently completed the Harvard Medical School Program in Palliative Care Education and Practice and has worked for many years as an internist and geriatrician practicing in central New York. Dr. Dzwonczyk received his undergraduate degree from the University of Scranton and his doctor of medicine degree from Jefferson Medical College. He trained in internal medicine and psychiatry at the Mary Imogene Bassett Hospital in Cooperstown. He is a diplomate of the American Board of Internal Medicine and holds specialty certificates in Internal Medicine and Geriatric Medicine. He has achieved Certified Medical Director status from the American Medical Directors Association and is a Fellow of both the American College of Physicians and the American Geriatrics Society. Dr. Dzwonczyk has directed the medical care of patients at the New York State Veterans Home since 1993 and has been active as a medical educator. He is a Clinical Associate Professor of Medicine at Upstate Medical University and is active as a member of the faculty of the Geriatric Medicine Clerkship of the Clinical Campus in Binghamton. In addition to his interest in palliative care, Dr. Dzwonczyk has an interest in the evaluation and management of cognitive and mood disorders of the elderly.

The American Board of Hospice and Palliative Medicine was formed in 1995 to establish and measure the level of knowledge, attitudes and skills required for certification of physicians practicing hospice and palliative medicine. Eligibility requirements for certification are significant. In order to be eligible to sit for the certifying examination, applicants must have received prior major specialty certification, practiced at least two years following residency, worked as a member of an interdisciplinary team for at least two years and have directly participated in the active care of at least fifty terminally ill patients in the preceding three years. Alternatively, applicants must have completed specialty fellowship training in palliative medicine. The fellowship training program must be at least one year in length and must meet the established voluntary standards for such a program.

ABHPM conducts its Certification Examination in Hospice and Palliative Medicine annually at multiple sites through the United States. Currently, 1908 physicians have been certified by virtue of meeting certification requirements, including successful completion of this examination. A listing of currently certified physicians may be viewed on the Boards website at www.ABHPM.org.

Information on the American Board of Hospice and Palliative Medicine may be obtained from the website at www.ABHPM.org or by call (301) 439-8001.

Welcome to New York State Veterans' Home at Oxford