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The small stuff: Don't sweat it |
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Stress is an inevitable part of life. Most of us know how to deal with it. But what happens when the symptoms overtake your day and disturb your nights? Here's how to cope. When physical attack or a dangerous situation threatens your body, you spring into action to protect yourself. Your response to stress, in this situation, is a good thing. When your client presentation is due or you need to pull an all-nighter on that term paper, you find the adrenaline to meet your deadlines. Again, stress is positive because it pushes you into action. In fact, short-term tension, strain or pressure can carry you through many of life's challenges and competitions. But, as the saying goes, too much of a good thing is a bad thing. Chronic stress can have serious consequences on your health. It can zap your energy and leave you feeling anxious, worried and afraid. So how do you deal with this situation? Acknowledging life's constant Stress comes with big and little events that people face every day. It can be so individualized that one person's joy is often another's pain and anxiety. But the underlying source is often life's greatest constant: change. A new baby home from the hospital or a child off to college; a recent divorce, death of a spouse or remarriage. Financial worries. A new job. Moving to a new city. Retirement woes. Chronic illness or injury. They're all frequently encountered sources of stress. But the one thing they have in common is that they can take a toll on your body by increasing production of certain hormones, such as cortisol and epinephrine, which can lead to increases in blood pressure, heart rate, respiration and metabolism, the chemical processes in the body. At certain levels, these changes can disrupt one's ability to cope. As a result, you may experience any number of symptoms: • anxiety, depression and problems with relationships; • fatigue and insomnia; • back pain, headaches and stiff neck; • constipation or diarrhea, upset stomach, and weight gain or loss; and • high blood pressure and shortness of breath. Most of these symptoms are relatively mild. But too much stress can contribute to more serious problems, such as heart disease. It can also make other symptoms worse - so much so that your family doctor may ask you about stress during a physical exam just to help determine if it's playing a role in any illness. |
Taking control You can't conquer stress by escaping from it through drugs, alcohol, or other abusive and addictive behaviors. They may appear like easy outs, but they only open you to other health and family problems. But you can take control, by picking and choosing your fights and finding anti-stress activities that work for you. The more you know about your body - and the more you're conscious of the triggers that can put strain on it - the easier it will be to relieve anxiety and tension. It sounds trite, but "don't sweat the small stuff" is probably a good starting place. Take control of the things you can control, and either ignore or work around everything else. Set realistic goals for yourself - but allow some leeway to make mistakes or change your mind. If you know you're facing a stressful event - such as an exam or job interview - prepare for it. And if you're having conflict with family members, friends or co-workers, resolve the problem. Also, ease tension by introducing new activities into your life. Both meditation, a form of guided thought, and relaxation training, exercises such as deep breathing and stretching, can be soothing additions to your daily routine. Don't forget other known stress-releasing activities - sports, social events and hobbies. They've been recognized for decades as adding balance to life. And remember the three healthy basics - exercise regularly, eat right and get enough sleep. A final thought If life just gets to be too much, ask for the help of a friend, family member or acquaintance. Also, keep your physician informed of your situation, so he or she can evaluate how it might be affecting your health. And don't be afraid to ask for counseling or a referral to a mental health professional. Stress, along with depression, are recognized psychological issues that can get to anyone. The great news these days, though, is that they can be addressed. Howard Wolinsky is a medical writer in Chicago, Ill.
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