Chapter 5: Stress management (health Ed)

Develop a new attitude

Become a problem solver. Make a list of the things that cause you stress. From your list, figure out which problems you can solve now and which are beyond your control for the moment. From your list of problems that you can solve now, start with the little ones. Learn how to calmly look at a problem, think of possible solutions, and take action to solve the problem. Being able to solve small problems will give you confidence to tackle the big ones. And feeling confident that you can solve problems will go a long way to helping you feel less stressed. Be flexible. Sometimes, it's not worth the stress to argue. Give in once in a while or meet people halfway. Get organized. Think ahead about how you're going to spend your time. Write a to-do list. Figure out what's most important to do and do those things first. Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits for yourself and others. Don't be afraid to say NO to requests for your time and energy.

How can I help handle my stress?

Everyone has to deal with stress. There are steps you can take to help you handle stress in a positive way and keep it from making you sick. Try these tips to keep stress in check:

What are some common signs of stress?

Everyone responds to stress a little differently. Your symptoms may be different from someone else's. Here are some of the signs to look for: Not eating or eating too much Feeling like you have no control Needing to have too much control Forgetfulness Headaches Lack of energy Lack of focus Trouble getting things done Poor self-esteem Short temper Trouble sleeping Upset stomach Back pain General aches and pains

Take care of your body

Get enough sleep. Getting enough sleep helps you recover from the stresses of the day. Also, being well-rested helps you think better so that you are prepared to handle problems as they come up. Most adults need 7 to 9 hours of sleep a night to feel rested. Eat right. Try to fuel up with fruits, vegetables, beans, and whole grains. Don't be fooled by the jolt you get from caffeine or high-sugar snack foods. Your energy will wear off, and you could wind up feeling more tired than you did before. Get moving. Getting physical activity can not only help relax your tense muscles but improve your mood. Research shows that physical activity can help relieve symptoms of depression and anxiety. Don't deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating.

What the Science Says About the Effectiveness of Meditation

Many studies have investigated meditation for different conditions, and there's evidence that it may reduce blood pressure as well as symptoms of irritable bowel syndrome and flare-ups in people who have had ulcerative colitis. It may ease symptoms of anxiety and depression, and may help people with insomnia. No matter which techniques or strategies you select to help cope with stress more effectively, keep in mind that it takes time and effort to reap the benefits from them.

What Is Meditation?

Meditation is a mind and body practice that has a long history of use for increasing calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well-being. Mind and body practices focus on the interactions among the brain, mind, body, and behavior. There are many types of meditation, but most have four elements in common: a quiet location with as few distractions as possible; a specific, comfortable posture (sitting, lying down, walking, or in other positions); a focus of attention (a specially chosen word or set of words, an object, or the sensations of the breath); and an open attitude (letting distractions come and go naturally without judging them).

How does stress affect the body?

Not all stress is bad. All humans and animals have a stress response, which can be life-saving in some situations. The nerve chemicals and hormones released during stressful times prepares us to face a threat or flee to safety. When you face a dangerous situation, your pulse quickens, you breathe faster, your muscles tense, your brain uses more oxygen and increases activity—all functions aimed at survival. However, with chronic stress, those same nerve chemicals that are life-saving in short bursts can suppress functions that aren't needed for immediate survival. Your immunity is lowered and your digestive, excretory, and reproductive systems stop working normally. Once the threat has passed, other body systems act to restore normal functioning. Problems occur if the stress response goes on too long, such as when the source of stress is constant, or if the response continues after the danger has subsided.

What Are Relaxation Techniques?

Relaxation techniques include a number of practices such as progressive relaxation, guided imagery, biofeedback, self-hypnosis, and deep breathing exercises. The goal is similar in all: to produce the body's natural relaxation response, characterized by slower breathing, lower blood pressure, and a feeling of increased well-being. Meditation and practices that include meditation with movement, such as yoga and tai chi, can also promote relaxation. You can find additional information about these practices on the NCCIH web site.

Connect with others

Share your stress. Talking about your problems with friends or family members can sometimes help you feel better. They might also help you see your problems in a new way and suggest solutions that you hadn't thought of. Get help from a professional if you need it. If you feel that you can no longer cope, talk to your doctor. She or he may suggest counseling to help you learn better ways to deal with stress. Your doctor may also prescribe medicines, such as antidepressants or sleep aids. Help others. Volunteering in your community can help you make new friends and feel better about yourself

What is stress?

Stress can be defined as the brain's response to any demand. Many things can trigger this response, including change. Changes can be positive or negative, as well as real or perceived. They may be recurring, short-term, or long-term and may include things like commuting to and from school or work every day, traveling for a yearly vacation, or moving to another home.

What are the most common causes of stress?

Stress happens when people feel like they don't have the tools to manage all of the demands in their lives. Stress can be short-term or long-term. Missing the bus or arguing with your spouse or partner can cause short-term stress. Money problems or trouble at work can cause long-term stress. Even happy events, like having a baby or getting married can cause stress. Some of the most common stressful life events include: Death of a spouse Death of a close family member Divorce Losing your job Major personal illness or injury Marital separation Marriage Pregnancy Retirement Spending time in jail

Health Effects of Stress

Stress is a feeling you get when faced with a challenge. In small doses, stress can be good for you because it makes you more alert and gives you a burst of energy. For instance, if you start to cross the street and see a car about to run you over, that jolt you feel helps you to jump out of the way before you get hit. But feeling stressed for a long time can take a toll on your mental and physical health. Even though it may seem hard to find ways to de-stress with all the things you have to do, it's important to find those ways. Your health depends on it.

Relax

Take deep breaths. If you're feeling stressed, taking a few deep breaths makes you breathe slower and helps your muscles relax. Stretch. Stretching can also help relax your muscles and make you feel less tense. Massage tense muscles. Having someone massage the muscles in the back of your neck and upper back can help you feel less tense. Take time to do something you want to do. We all have lots of things that we have to do. But often we don't take the time to do the things that we really want to do. It could be listening to music, reading a good book, or going to a movie. Think of this as an order from your doctor, so you won't feel guilty!

Can stress affect my health?

The body responds to stress by releasing stress hormones. These hormones make blood pressure, heart rate, and blood sugar levels go up. Long-term stress can help cause a variety of health problems, including: Mental health disorders, like depression and anxiety Obesity Heart disease High blood pressure Abnormal heart beats Menstrual problems Acne and other skin problems

How can I cope with stress?

The effects of stress tend to build up over time. Taking practical steps to maintain your health and outlook can reduce or prevent these effects. The following are some tips that may help you to cope with stress: Seek help from a qualified mental health care provider if you are overwhelmed, feel you cannot cope, have suicidal thoughts, or are using drugs or alcohol to cope. Get proper health care for existing or new health problems. Stay in touch with people who can provide emotional and other support. Ask for help from friends, family, or community organizations to reduce stress due to work burdens or family issues, such as caring for a loved one. Recognize signs of your body's response to stress, such as difficulty sleeping, increased alcohol and other substance use, being easily angered, feeling depressed, and having low energy. Set priorities - decide what must get done and what can wait, and learn to say no to new tasks if they are putting you into overload. Note what you have accomplished at the end of the day, not what you have been unable to do. Avoid dwelling on problems. If you can't do this on your own, seek help from a qualified mental health professional who can guide you. Exercise regularly - just 30 minutes per day of walking can help boost mood and reduce stress. Schedule regular times for healthy and relaxing activities. Explore stress coping programs, which may incorporate meditation, yoga, tai chi, or other related exercises.

The Stress Response

The fight-or-flight response (also called the stress response) is a physiological reaction that occurs in response to a perceived threat or danger. This enables the body to take action quickly, and is intended to keep us out of (physical) harm's way. Unfortunately for our health, this response also occurs when we are not in any immediate physical danger, but are still experiencing stress. For example, this can happen when someone is running late for an appointment or class, and is feeling stressed about trying to get there. The physical changes that occur during this response can cause wear and tear within the body if the perception of stress persists. Here are a few examples of such bodily changes: Heart rate increases Blood pressure increases Blood sugar (i.e. glucose) levels rise Respiration rate increases Muscles tense up Perspiration increases Pupils dilate

Yerkes-Dodson Law Optimal Levels of Arousal (i.e. Stress)

Theories of learning assert that there is an optimal level of arousal (stress) that we all try to maintain. If we are under-aroused, we become bored and will seek out some sort of stimulation. On the other hand, if we are over-aroused, we will engage in behaviors to reduce our arousal/stress. Research shows that moderate arousal is generally best; when arousal (stress) is very high or very low, performance tends to suffer. The Yerkes-Dodson law is an empirical relationship between arousal and performance, originally developed by psychologists Robert M. Yerkes and John Dillingham Dodson in 1908. The law dictates that performance increases with physiological or mental arousal, but only up to a point. When levels of arousal become too high, performance decreases. The process is often illustrated graphically as a bell-shaped curve which increases and then decreases with higher levels of arousal.

How does stress affect your overall health?

There are at least three different types of stress, all of which carry physical and mental health risks: Routine stress related to the pressures of work, family and other daily responsibilities. Stress brought about by a sudden negative change, such as losing a job, divorce, or illness. Traumatic stress, experienced in an event like a major accident, war, assault, or a natural disaster where one may be seriously hurt or in danger of being killed.

There are three stages:

alarm, resistance, and exhaustion. Alarm - This occurs when we first perceive something as stressful, and then the body initiates the fight-or-flight response (as discussed earlier). Resistance - If the perceived stress continues, the body stays activated at a higher metabolic level in an effort to offset the persistent stress. The body cannot maintain this level indefinitely, and its resources will eventually deplete. Exhaustion - Prolonged exposure to the stressor will result in the depletion of the body's resources, and the resulting wear and tear will suppress the immune system and cause bodily functions to deteriorate. This can lead to a variety of health issues and illnesses, including heart disease, digestive problems, depression, and diabetes.

Of all the types of stress

changes in health from routine stress may be hardest to notice at first. Because the source of stress tends to be more constant than in cases of acute or traumatic stress, the body gets no clear signal to return to normal functioning. Over time, continued strain on your body from routine stress may lead to serious health problems, such as heart disease, high blood pressure, diabetes, depression, anxiety disorder, and other illnesses.

Homeostasis

is a state of physiological calmness or balance, and occurs when our bodily functions are running smoothly in conjunction with low stress levels. When exposed to stressors, this causes an imbalance to occur as the body responds to the perceived threat, and then tries to return to normal functioning.