That chronic stress is responsible for poor immune functioning has been long established. The literature as early as 1990s provides much evidence to support this view (O’Leary, 1990; see Khansari, Murgo, & Faith, 1990 for a review), while more recent research indicates a role for moderating factors such as the ageing process or physical illness, which increase our vulnerability to immune suppression in the face of chronic stress (Segerstrom & Miller, 2004).
The finding that chronic stress has long-lasting negative consequences for our cognitive abilities is also not new. It’s been well-established that prolonged exposure to stress damages our hippocampus – a brain structure responsible for consolidating short-term memory to long-term memory (McEwen, 2004; Sapolsky, Krey, & McEwen, 1986).
It follows that efforts to manage chronic stress should be equated with improvements in mental wellbeing measures such as life satisfaction and psychological mood. Apart from specific interventions targeted at alleviating the symptoms of depression, research points to exercise as an effective strategy for managing stress. Various studies demonstrate that exercise improves mood and anxiety levels (Craft and Perner 2004; Ströhle, 2009; see also Atlantis, Chow, Kirby, & Singh, 2004; Bhui, Dinos, Stansfeld, & White, 2008; Coulson & McKenna, 2008; Daley & Parfitt, 2011). Additionally, there is some evidence that participation or passive appreciation of creative cultural activities can also have a positive effect on mental wellbeing, specifically psychological mood (Cuypers, Krokstad, Holmen, Knudtsen, Bygren, & Holmen, 2011).
So if you’re stressed and need some time out, here are some ideas to take home and share with your family and friends:
1. Get up and get going!
- Walk down Orchard Road in the evening for some physical exercise. Enjoying the Christmas lights are an optional add-on.
- Jostle the crowd at Sitex 2013 held at Singapore Expo. 28 Nov to 1 Dec. Playing the game of walking quickly through the throng, visiting every booth, and avoiding contact with other people earns you extra physical activity points.
- Join the dots and map out all the hip and cool cafes and historical landmarks on this National Heritage Trail in Tiong Bahru, which has recently received new media attention.
2. Take time out and enjoy what’s out there!
- The Singapore Biennale, at the musuems around Brash Basah and Bugis. Till 16 Feb 2014. But check out the outdoor installations at Fort Canning!
- 15th Annual National Teochew Artists Calligraphy and Painting Exhibition 2013, at the Teochew Building, 97 Tank Road. Till 26 Nov 2013.
- Chinese landscape paintings by Yau Yu Ngai at the Singapore Chinese Chamber of Commerce and Industry, 47 Hill Street. From 23 to 27 Nov 2013.
- Private collection pieces from the Singapore Pinacotheque de Paris at Fort Canning Centre. Till 31 Dec 2013. $7-15.
3. Do it as a family activity
- The Singapore Zoo celebrates its 40th birthday by giving their macques and chimps enrichment gifts (read: a puzzle containing delicious food). On weekends till 22 Dec 2013, at 80 Mandai Road.
- Visit the ice sculptures exhibiting as part of the International Ice and Snow Sculpture Festival, at Sheares Link. 30 Nov to 4 Dec 2013. $26-32. Don’t forget to wear your coat, scarf, and gloves!
- Sleep over with your little (and not-so-little) ones at the SEA Acquarium on 17-18, 23-24 Nov, 6-7 and 14-15 Dec. $135-158 for non-members.