Stress: What It Does to You and What You Can Do Back
Stress is the way our bodies react to any change in the status quo . . . good, bad, real or even imagined. Stress creates physical symptoms, including:
Increased heart rate
Rapid breathing
Tense muscles
Increased blood pressure
Emotional reactions include:
Irritability
Anger
Losing one's temper
Yelling
Lack of concentration
Being jumpy
When left unchecked, stress can lead to health problems, including:
Insomnia
Ulcers
Back pain
Colitis
High blood pressure
Heart disease
A lowering of the body's immune system; in fact, the American Academy of Family Physicians says about two-thirds of all visits to the family doctor are for stress-related disorders
Self-Help Tips
Being able to manage stress is important to living a healthy, happy and productive life. Here are some techniques and strategies to help you deal with stress.
Maintain a regular program of healthy eating, good health habits and adequate sleep
Exercise regularly; this promotes physical fitness as well as emotional well-being
Balance work and play . . . all work and no play can make you feel stressed; plan some time for hobbies and recreation -- these activities relax your mind and are a good respite from life's worries
Help others: we concentrate on ourselves when we're distressed; sometimes helping others is the perfect remedy for what's troubling us
Take a shower or bath with warm water . . . this will soothe and calm your nerves and relax your muscles
Have a good cry: tears of sadness, joy or grief can help cleanse the body of substances that accumulate under stress and also release a natural pain-relieving substance from the brain
Laugh a lot; when events seem too overwhelming, keep a sense of humor; laughter makes our muscles go limp and releases tension -- it's difficult to feel stress in the middle of a belly laugh; learn to laugh as a relaxation technique
Find ways to learn acceptance: sometimes a difficult problem is out of control; when this happens, accept it until changes can be made . . . this is better than worrying and getting nowhere
Talk out troubles: it sometimes helps to talk with a friend, relative or member of the clergy; another person can help you see a problem from a different point of view
Escape for a little while: temporarily leaving a difficult situation can help you develop new attitudes; when you feel you are getting nowhere with a problem, a temporary diversion can help -- going to a movie, reading a book, visiting a museum or taking a drive can help you get out of a rut
Reward yourself: starting today, reward yourself with little things that make you feel good . . . treat yourself to a bubble bath, buy the hardcover edition of a book, call an old friend long distance, add to your stamp or coin collection, by a flower, picnic in the park during lunchtime, try a new perfume or cologne or give yourself some 'me' time
Do relaxation exercises daily: good ones include visualization (imagining a soothing, restful scene), deep muscle relaxation (tensing and relaxing muscle fibers), meditation and deep-breathing
Budget your time: make a 'to-do' list, rank -- in priority -- your daily tasks, avoid committing yourself to doing too much
View changes as positive challenges, opportunities or blessings
Rehearse for stressful events: imagine yourself feeling calm and confident in an anticipated stressful situation; you will be able to relax more easily when the situation arises
Modify your environment to get rid of or manage your exposure to things that cause stress
Books to Read
The Book of Stress Survival. Alix Kirsta. Simon & Schuster. New York, New York. 1986.
Breaking the Stress Habit. Andrew G. Goliszek. Carolina Press. Winston-Salem, North Carolina. 1987.
Controlling Stress in the Workplace. Rex P. Gatto. GTA Press. Pittsburgh, Pennsylvania. 1991.
The Female Stress Syndrome. Georgia Witken. Newmarket Press. New York, New York. 1991.
The Male Stress Syndrome. Georgia Witken. Newmarket Press. New York, New York. 1994.
The Stress Solution. Lyle H. Miller, PhD, Alma Dell Smith. Pocket Books. New York, New York. 1993.
BJC HealthCare | 4444 Forest Park Avenue |
St. Louis, Missouri 63108 USA | phone -- 314.747.WEBB
The BJC HealthCare web site is intended as a reference and information source only. If you suspect you have a health problem,
you should seek immediate care with the appropriate health-care professionals. The information in this web site is not a substitute for professional care, and
must not be used for self-diagnosis or treatment. Any web sites and links referenced in this web site are provided only as a courtesy. BJC HealthCare does not
endorse or recommend any of the web sites or links and assumes no liability for the information contained in those web sites or for their privacy policies. BJC
HealthCare assumes no liability for the information contained in this web site or for its use.
