What is stress?
Stress is a part of life. Everyone experiences some degree of stress as we cope with daily events, interact with people and meet all kinds of demands. During a stressful response, the body reacts to any perceived threat by releasing adrenaline and body hormones. One’s metabolic rate increases, blood pressure rises, heart and respiratory rates increase, and blood flow to the muscles increases four times more than at baseline. This is known as the “fight-or-flight” response. The release of these chemicals allows stored energy to be ready for use by the body, so that it can respond to the danger appropriately. If these chemicals are not burnt off through physical exertion, they can stay in the bloodstream and cause problems. Continual stress can weaken the immune system.
What causes stress?
It can be sudden or progressive. A feeling of lack of control over your life, excessive or continuous work demands or repetitive tasks can lead to stress. During times of economic uncertainty, financial woes can cause a great deal of emotional stress. Studies suggest that the leading stressor in our lives is family and job demands, followed by excessive environmental noise.
What are the symptoms of stress?
Stress in our lives can manifest physically as muscle tension, headaches, lower back pain, insomnia and high blood pressure. Psychological symptoms of stress include irritability, anxiety, impaired concentration, poor judgement, frustration and anger. Unresolved stress can cause a sudden increase or decrease in appetite, and can lead to the over consumption of alcohol or cigarettes.
What can be done to treat stress?
- Exercise regularly. Exercise helps “burn off” the stress-related chemicals in your body. It aids in relaxation by producing endorphins, the “feel good” chemicals of the body. These chemicals create a sense of euphoria and can decrease your stress level. The best type of exercise is one with a repetitive rhythm, such as walking. Focusing your mind on the repetition helps the mind go “blank”, giving the brain a chance to banish worries and restore itself.
- Focus daily on progressive relaxation. Close your eyes and breathe deeply, while alternately tensing and relaxing each muscle in your body. Playing music and visualizing pleasant thoughts can also aid in the relaxation process. These techniques decrease respiratory, heart and metabolic rates.
- Plan your time wisely. Prioritizes issues. When time is tight, let low priority issues slide temporarily. Make time for yourself everyday, perhaps to walk in the park or to read a book. Every time you glance at your watch, consciously relax your shoulders.
Some stress in our lives is inevitable. In fact, a little stress is beneficial, as it challenges us to improve. It is constant stress that can lead to problems.
What can be done to decrease the amount of stress in our lives?
- Nurturing important relationship in our lives is an effective means of stress reduction. Close relationships are strongly associated with better immune function. Surround yourself with good friends. Discuss your concerns with your spouse or close confidant.
- Eat a balanced diet. Curb the effects of stress by getting the nutrients your body needs for optimal health. Carbohydrates trigger the release of the neurotransmitter serotonin, which is soothing to the body. Take complex carbohydrates rather than refined carbohydrates. If your stress is relieved by food, make sure that you avoid reaching out for fattening and unhealthy snacks.
- Let go. Some things you can control; many things you cannot. Stop struggling over things that are outside of your control. How you view these stressful events can give you the ability to take control of your life!