Address your stress for a healthier life.Picture this: You're taking a relaxing stroll through your neighborhood. Turning a comer, you come face-to-face with a mountain lion mountain lion: see puma. . The sight activates a complicated stress response inside your body. Your nervous system sends a surge of adrenaline and cortisol cortisol (kôr`tĭsôl') or hydrocortisone, steroid hormone that in humans is the major circulating hormone of the cortex, or outer layer, of the adrenal gland. into your bloodstream to activate the fight-or-flight response fight-or-flight response, n the psychophysiologic response to a perceived threat that prepares the organism for action. fight-or-flight response , Lucky for you, the mountain lion backs off. Your body's stress response serves an important purpose. Our ancestors--the ones who lived in caves relied on the fight-or-flight response to avoid becoming snacks for saber-tooth tigers, But the modern predators we face today--traffic jams, unpaid bills, job burnout job burnout Occupational medicine End-stage work-related stress, in which an employee functions at a 'ground state'; at greatest risk for JB are those with low incomes, no college education, and single mothers. See Burn-out. Cf Compassion fatigue. , parenting demands--rarely back off. As a result, many people live in a state of unrelenting stress, which takes a toll on our health. Stress is your body's reaction to the pressures of an ever-changing environment, and it's a normal part of life. Not all stress is bad for you. Positive stress can make you more creative, alert and motivated. But unrelieved stress can cause a host of physical and emotional disorders, including headaches, ulcers, heart attacks, certain types of cancer, stroke, muscle aches, high blood pressure, depression and insomnia. Stress can impair your immune system immune system Cells, cell products, organs, and structures of the body involved in the detection and destruction of foreign invaders, such as bacteria, viruses, and cancer cells. Immunity is based on the system's ability to launch a defense against such invaders. , worsen skin conditions and interfere with your gastrointestinal system gastrointestinal system: see digestive system. . [ILLUSTRATION OMITTED] If you're feeling stressed out, you're not alone. According to the American Psychological Association The American Psychological Association (APA) is a professional organization representing psychology in the US. Description and history The association has around 150,000 members and an annual budget of around $70m. , one-third of Americans are living with extreme stress, and nearly 48 percent of Americans say their stress has increased over the past five years, with money and work woes topping the list. Signs that you are stressed out include shortness of breath Shortness of Breath Definition Shortness of breath, or dyspnea, is a feeling of difficult or labored breathing that is out of proportion to the patient's level of physical activity. , high blood pressure, back pain, muscle pains, depression, fatigue, relationship problems, insomnia, tension in your shoulders and neck, grinding your teeth, clenching clenching (klen´ching), n the nonfunctional, forceful intermittent application of the mandibular teeth against the maxillary teeth. It can become habitual and cause damage to the periodontium. your hands into fists, headaches, stomachaches, weight gain of loss, stiff neck, constipation or diarrhea, and anxiety. People respond to stressful events differently, so it's important to know your own optimal stress level. If you develop symptoms, you'll know you've exceeded your stress level and you can begin 1o take steps to manage it. If you think your symptoms are caused by stress, talk to your health care provider. You'll also want to make sure that your symptoms aren't being caused by other health problems. [ILLUSTRATION OMITTED] Taking care of yourself makes a difference in how your body responds to stress, says David Shern, PhD, president and chief executive officer of Mental Health America Mental Health America (formerly known as the National Mental Health Association) is a nonprofit organization dedicated to helping all people live mentally healthier lives, especially individuals living with mental illnesses. . "Get enough rest and exercise and balance work with play," Shern says. For more tips, visit www.mental healthamerica.net/go/stress or www.apa.org/topics/topicstress.html Factoid fac·toid n. 1. A piece of unverified or inaccurate information that is presented in the press as factual, often as part of a publicity effort, and that is then accepted as true because of frequent repetition: : Finances are the No. 1 cause of stress for Americans 1 SAY YES TO LESS Is it hard for you to say "no" to others' requests? If so, you might find yourself up to your eyeballs in community projects, babysitting chores, driving demands or other activities that eat up what little time you have for yourself. Weigh the requests, but keep in mind that a well-thought-out and gently stated "no" shows that you respect yourself as well as those who are counting on you to girl 100 percent. 3 DO THE WRITE THING Keeping a diary, journal of blog each day can be an effective way to counter stress, especially if a disability prevents you from engaging in yoga or aerobic exercise aerobic exercise, n sustained repetitive physical activity, such as walking, dancing, cycling, and swimming, that elevates the heart rate and increases oxygen consumption resulting in improved functioning of cardio-vascular and respiratory systems. . Journaling at the end of the day can help you explore your thoughts and feelings, work through problems and find solutions. Think of your journal as a therapist with an attentive ear. 2 GET A MOVE-ON Regular exercise is a good way to relieve pent-up energy and tension. Try to exercise at least three times a week for a minimum of 30 minutes each time. Choose non-competitive activities that you enjoy, such as a brisk walk, a bike ride, jogging of swimming. Exercise releases natural substances called endorphins endorphins (ĕndôr`fĭnz), neurotransmitters found in the brain that have pain-relieving properties similar to morphine. There are three major types of endorphins: beta endorpins, found primarily in the pituitary gland; and enkephalins and that help you maintain a positive attitude--and they will make you feel good, too. And as an added bonus, the exercise will be good for your health. 4 CALL A TIMEOUT A few minutes spent unwinding each day can lower your stress level and improve your health and relationships. Listen to your favorite music, lose yourself in a good book or take up a hobby you love. Relaxation techniques such as meditation can reverse the physiologic effects of the stress reaction and cause your pulse to slow, your blood pressure to fall and your muscles to relax. Whatever you choose to do, remember this, Shern says: "It's your time, so spend it doing something you enjoy." Get your beauty rest Stress can make you feel extremely tired, and tired people don't cope well with stressful situations. A few extra hours of shut-eye will help you feel better, more resilient and more adaptable to day-to-day events. Adults need between six and 10 hours of sleep each night, while children need 11 to 12 hours. [ILLUSTRATION OMITTED] |
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