It's how you handle the stress that counts

A pounding headache, lower back pain, butterflies in the stomach, muscle spasms, irritability and chronic fatigue are but a few of the many disturbing symptoms of stress.

Stressors attack from everywhere. Here are some sources that can contribute to elevated stress levels:

The environment: Traffic, construction noises and weather conditions.

Social stressors: Deadlines, family and financial concerns and misunderstandings in relationships.

Physiological: Illness, death, divorce, accidents, sleeping problems, improper nutrition, lack of physical exercise and even retirement.

Deprivational stress: Boredom and loneliness.

Stress can be described as the emotional and physical response to the demands and changes in one's life. The reaction people have to stressors is very individualized. What may be considered as frightening to some, may serve as a motivating force for a personal growth to others.

Our interpretation of events, not the event itself, determines the effect stress will have upon us. There are times when stress is not always a negative feeling; there are even times when we want or need to have a certain amount of stress in our lives. Positive stress, sometimes called "eustress," can add a little spice to life. It adds to your performance when competing in sports events, presenting reports, taking exams or performing before an audience.

I know from personal experience that without a certain amount of the stress hormone called adrenaline, while performing on stage, you would give a lackluster performance. This type of stress is not considered to be a precursor to chronic stress, as it occurs in relatively short doses. If these "hormonal surges" occur occasionally, there is no indication of long-term negative effects; it is when stress has permission to "hang around" and develop into chronic stress that our bodies begin to suffer.

Suffering from chronic stress, whether it comes from small, large, real or imagined stressors, can cause a series of biochemical changes to take place within our bodies. Practically every system in the body can be negatively impacted as a result of chronic stress. It impacts the musculoskeletal system, causing tension headaches, neck and shoulder tension, lower back and other muscular and joint pains. The immune system is affected by increasing the vulnerability to infections and viral diseases; chronic stress can cause suppression of certain cells that are needed to support the immune system. Continued stress can play havoc with the gastrointestinal system by causing upset stomachs and feelings of nausea. When your stress becomes acute, your heart rate accelerates, blood pressure increases and now your cardiovascular system is involved.

There will always be things we cannot control, therefore we must utilize stress busters to help manage those feelings that can invade the mind and body. One of the leading practices for reducing the stress response is exercise.

Exercise helps burn stress hormones. Studies have shown that physically fit and active people manage stress more effectively than persons who are inactive. To reduce anxiety levels, an aerobic activity should be performed three to five days a week, daily if possible. The exercise should last for a minimum of 20 minutes, working at an intensity above 70 percent of maximum heart rate (check with your physician before beginning an exercise program).

You can also try relaxation breathing; it has a calming effect that helps to relieve tension and stress. The goal in relaxation breathing is to learn to breathe slowly and to reduce the amount of extraneous movement of the shoulders and upper chest. For this technique, inhale deeply and slowly through your nose; exhale through your mouth, making a sound like the wind blowing, or picture blowing out a candle.

Meditation is another stress-management technique. Although there are many types, meditation focuses on one thing at a time. The core of meditation is more than the focus, it is how you achieve and maintain that focus. Meditation helps you realize you can choose the thoughts you want to think about; you can learn to ignore undesirable thoughts.

Progressive muscle relaxation is another relaxation technique. Try tightening individual muscles in the body, hold for a count of 3 to 5 seconds, then completely relax the specific muscle you just tightened.

Here are more stress busters to help make you feel in control of your life:

1. Learn to say "no" in a pleasing way. Continuing to say "yes" when your schedule is packed with responsibilities, is nonproductive and a major stress enhancer.

2. Get outside. Take a lunch break, go for a walk. "The rhythms of the outdoors force us to slow down," says Geoffrey Godbey, a leisure studies expert at Pennsylvania State University.

3. Make lists. Make a daily to-do list, indicating which things are high on the priority list. Be sure to check them off when completed; it gives you a feeling of accomplishment. Make lists of appointments and social activities, and carry a small notebook with you to jot down spontaneous thoughts or plans.

4. Get a massage. A massage releases a natural relaxation response, softening tense muscles and slowing down the nervous system.

5. Positive self-talk. Try some word substitution. Instead of saying, "I have to do this" or "I must do this," substitute "I would like . . ." or "I want to do this." The words "have to" and "must" act as demand words that place stress upon the user. Notice the times you use the words "never," "can't," "should" and "always," then start replacing them with softer, more positive words.

6. Develop hobbies. They provide you with a mental time-out and can be most relaxing.

7. Develop a sense of humor. How tense can you be when you are smiling or laughing?

8. Get a pet. Connecting with nature and pets has been shown to negate the effects of stress.

9. Take time to be with family and friends. This gives you a support group to share the good and bad times.

10. Try a yoga, tai chi or Pilates class. They all will work with breathing.

11. Give yourself the gift of silence. Go for 15 or 20 minutes of alone-time each day. These quiet moments will help to clear your mind and slow down your breathing.

As I was writing this article on stress, my house was hit with lightning for the second time in one year. My own words came back to me: "You have choices here. It is your reaction to events that perpetuate the stress, not the event itself." So I heeded my words and dealt with it in a very straightforward way. It worked.

© 2006 • All Rights Reserved • St. Petersburg Times
490 First Avenue South • St. Petersburg, FL 33701 • 727-893-8111

Contact the Times | Privacy Policy
Standard of Accuracy | Terms, Conditions & Copyright