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Coping With Stress
Shawn Pflugardt, PsyD.
What is stress?
Stress is the body’s response to external conditions–or stressors–that upset our equilibrium. The physiological changes that result involve almost every organ system–brain, nerves, hormones, blood flow, heart rate, muscle tension, and digestion. The most common symptoms of stress are: depression, anxiety, headaches, insomnia, stomach upset, ulcers, skim rashes, sexual dysfunction, rapid heartbeat, high blood pressure, diarrhea, and/or constipation. This “flight or fight” reaction in the body’s attempt to deal with what it perceives to be a threat or danger.
Early warning signs of stress
1) Apathy, feelings of sadness, no longer finding activities pleasurable;
2) Anxiety, easily agitated, restless, sense of unworthiness;
3) Irritability, defensive reactions, anger, argumentative;
4) Mental fatigue, preoccupied, lack of flexibility, difficulty concentrating;
5) Overcompensating, avoid dealing with problems, denial of problems
What causes stress?
Any event or circumstance that arouses emotions can cause stress. Changes for the better, such as a job promotion, getting married or having a child–or for the worse, such as losing a job or the death of a loved one, can cause stress. Or it may be minor irritations of daily life, such as waiting in line. What is stressful to one person may not affect another. Unnecessary stress can result from: (1) attempting to do too much; (2) setting unrealistic time estimates, or poor time management; (3) procrastination of the unpleasant; (4) disorganization; (5) poor listening skills; (6) doing it all ourselfs; (7) inability to say “no”; (8) trouble letting other people do their job; (9) impulsive, snap decisions; (10) not taking responsibility for the quality of our own life–blaming others.
How is stress diagnosed and treated?
Stress-related symptoms usually can be differentiated from organic illness on the basis of a physical examination. Changing lifestyle and outlook on life may be the best way to overcome the negative effects of the stressors we all must deal with. If unable to accomplish this alone, professional psychotherapy can help.
How can I help myself?
If you are suffering from stress as the result of a single event such as job loss, try to find ways to cope with the change more effectively. Talk to friends about your feelings. Try to take life a little easier until you adjust to the new situation. Make sure you have outlets for reducing stress, such as regular exercise, recreational activities, and hobbies. Learn relaxation techniques, such as meditation, yoga, and/or biofeedback. Incorporate deep breathing exercises into your daily routine. If you suffer from persistent stress due to daily irritations, you may need a major change in your lifestyle–to a less stressful pattern, or through psychotherapy, to enable you to handle such stressors more calmly.
When should I see my physician?
If stress symptoms persist for more than a few weeks, you may need medical evaluation and psychological care to help you deal with the stress. If a complete checkup reveals no physical cause for your symptoms, your physician may recommend psychotherapy. Medications such as tranquilizers, antidepressants, or beta-blockers may be prescribed for short-term use. Generally, however, the use of medication is not a good way to deal with stress over the long term. Many people are tempted to resort to drinking alcohol in an attempt to deal with stress. However, use of alcohol usually does not work as a long-term stress-coping device.
The course of stress
Short bouts of stress are disruptive and can cause common symptoms that disappear when the source of the stress abates. They are most likely to abate if your coping mechanisms are functioning well and if you have regular outlets for expressing feelings.
Stress causes a change in body chemistry. In a stressful situation, our brains send out chemical signals that prompt the adrenal glands to immediately secrete stress hormones (catecholomines, which include adrenaline). These hormones set in motion a chain of responses within the body – heart rate speeds up and blood pressure rises; blood is diverted from the intestines to the muscles to help flee from danger; insulin production rises in order to quickly metabolize extra energy.
All of these responses are designed to help us get away from danger. In the short term, they are not harmful, but prolonged stress keeps our bodies in overdrive and can leave marked effects on physical health. It may stimulate the production of excess stomach acid, which can exacerbate an ulcer. Or, it may contract already damaged blood vessels and raise blood pressure, precipitating angina or a heart attack. It may provoke serious over- or under-eating, with consequent effects.
Extended stress may also be involved in the onset or the progression of such diverse illnesses as cardiovascular disease, rheumatoid arthritis, asthma, migraine headaches, cancer, baldness, nervous tics, skin rashes, impotence, menstrual irregularities, colitis, irritable bowel syndrome, diabetes, and low back pain.
Is stress dangerous?
Yes. If effective measures for alleviating stress are not found, it can seriously damage health. Recent studies indicate that certain types of stress are more dangerous than others. For example, people who respond to stress with intense anger, hostility or feelings of persecution are more likely to have heart attacks than those who do not. Prolonged stress is dangerous to our physical and mental health, thus demanding intervention of some sort.
Suggestions to alleviate stress
· Do something simple that is in your control, such as completing a task
· Channel frustrations into acceptable outlets such as hobbies -- creative, expressive, techniques like writing, dance and art are especially helpful
· Talk out worries and gripes with a respected friend -- a good listener who refrains from giving unwanted advice and will respect your privacy
· Complete unpleasant tasks quickly
· Try to problem solve matters at a time of day when you are at your best -- both mentally and physically
· Engage in physical exercise
· If a disappointing setback occurs, take stock of achievements
· Avoid nicotine, excessive caffeine and other stimulants
· Get enough sleep and be consistent with sleep schedule
· Use humor
