(no subject)
Stress is a physical response to an undesirable situation. Mild stress can result from missing the bus, standing in a long line at the store or getting a parking ticket. Stress can also be severe. Divorce, family problems, an assault, or the death of a loved one, for instance, can be devastating. One of the most common sources of stress, both mild and severe, is work.
Understanding stress
Stress can be short-term (acute) or long-term (chronic). Acute stress is a reaction to an immediate threat - either real or perceived. Chronic stress involves situations that aren't short-lived, such as relationship problems, workplace pressures, and financial or health worries.
When you're unable to cope with the circumstances, a physical stress response occurs to meet the energy demands of the situation. First, the stress hormone adrenaline is released. Then your heart beats faster, your breathing quickens and your blood pressure rises. Your liver increases its output of blood sugar, and blood flow is diverted to your brain and large muscles. After the threat or anger passes, your body relaxes again.
You may be able to handle an occasional stressful event, but when it happens repeatedly, as with chronic stress, the effects multiply and compound over time.
"The response to stress is highly individual," says Edward Creagan, M.D., an oncologist at Mayo Clinic, Rochester, Minn. "It's like a football player who has repetitive trauma in the game. One hit and he'll survive. But add up week after week of hits in a season and he'll be hurting. He may not be able to handle it anymore."
How much stress should you be able to handle?
"You are too stressed when the five telltale signs appear," Dr. Creagan says.
You feel irritable.
You have trouble sleeping - you're either sleepy all of the time or you can't sleep at all.
You don't get any joy out of life.
You lose your appetite or can't stop eating.
You have relationship problems and no longer get along with friends and family members.
Too much stress may appear in the form of illness, infertility or fatigue. Chronic stress can damage your overall health, including:
Your immune system. Stress can suppress your immune system, making you more susceptible to viral infections, such as influenza, and bacterial infections, such as tuberculosis.
Your cardiovascular health. Stress causes a more rapid heartbeat and may bring on chest pain (angina) and irregular heart rhythms (arrhythmia). Stress may even lead to a heart attack or stroke.
If you already have some existing health concerns, such as asthma or gastrointestinal problems, stress can make your symptoms worse.
Acute stress can cause: Chronic stress can cause:
Uneasiness and concern
Anxiety and panic attacks
Sadness
Depression or melancholia
Loss of appetite
Anorexia or overeating
Alertness and a heightened sense of energy
Irritability
Suppression of the immune system
Lowered resistance to infections
Increased metabolism and use of body fats
Diabetes or hypertension
Infertility
Absence of menstruation (amenorrhea) or loss of sex drive
Tips to relieve stress
According to Dr. Creagan, longer work days, less sleep and information overload are the three main sources of stress.
"You have to ask, 'Is more better? Is faster better?' Answering yes has changed the stress levels in our lives," says Dr. Creagan. "The average workweek is getting longer - the number of people who work 40 hours or more in a week is on the rise. People get less sleep than their grandparents did, and the volume of information we receive from the Internet, TV, radio, newspapers, magazines and e-mail is overwhelming. We are overstimulated."
"The only way to survive our stressful existence is to recognize that we have choices in the way we respond to stress," Dr. Creagan explains. "People can modify their behavior and choose how to respond to a situation."
If you want to alleviate stress in your life, try some of Dr. Creagan's suggestions.
Go easy on yourself
Simplify your life. Cut out some activities or delegate tasks.
Practice relaxation techniques such as controlling your breathing, clearing your mind and relaxing your muscles.
Focus on one thing at a time. Don't take work problems home or home problems to work.
Keep a stress journal. Track what sets you off and learn to prioritize. Do what is most important first.
Look for the positive. Consider the situation an opportunity to improve your life.
Use humor to reduce or relieve tension.
Practice healthy habits
Exercise. It relieves tension and provides a timeout from stressful situations.
Go to bed earlier. More sleep makes you stronger and better able to handle day-to-day responsibilities.
Eat a good breakfast and lunch. Keep your energy level high throughout your workday.
Reduce or eliminate caffeine consumption. Caffeine is a stimulant and can aggravate your stress level.
Take a break
Go on vacation. Take some time off to rejuvenate yourself - even if it's just one day midweek or a long weekend.
Set aside some personal time. But limit time spent with negative people.
Do volunteer work or start a hobby.
Stop for several minibreaks during your workday. Take 30 seconds to look out the window or stretch.
Slideshow
One-minute breaks to stretch every so often can relieve tension and loosen stiff muscles. Here are some stretches you can try. ...
Play Slideshow
Revitalize your mind and body
Get a massage to relieve tension.
Indulge in a hot bath.
Practice relaxation techniques, such as deep breathing or self-hypnosis.
Pray or meditate.
Enjoy yourself. Read a good book or see an uplifting movie.
Make the most of friends and family
Hug your family and friends.
Call a friend and strengthen or establish a support network.
Consider the value of pets. Their love is unconditional.
Seeking professional help
How do you know whether you're feeling simple stress or something more serious?
"Bring it up to your primary care provider and your spouse or partner," advises Dr. Creagan. "Ask them what they see, and ask yourself if the stress you feel is worth the consequences."
Professional help is important if you feel depressed or have an anxiety disorder - conditions that often are triggered by stress and that are often overlooked. Stress-induced conditions can be managed and treated.
Understanding stress
Stress can be short-term (acute) or long-term (chronic). Acute stress is a reaction to an immediate threat - either real or perceived. Chronic stress involves situations that aren't short-lived, such as relationship problems, workplace pressures, and financial or health worries.
When you're unable to cope with the circumstances, a physical stress response occurs to meet the energy demands of the situation. First, the stress hormone adrenaline is released. Then your heart beats faster, your breathing quickens and your blood pressure rises. Your liver increases its output of blood sugar, and blood flow is diverted to your brain and large muscles. After the threat or anger passes, your body relaxes again.
You may be able to handle an occasional stressful event, but when it happens repeatedly, as with chronic stress, the effects multiply and compound over time.
"The response to stress is highly individual," says Edward Creagan, M.D., an oncologist at Mayo Clinic, Rochester, Minn. "It's like a football player who has repetitive trauma in the game. One hit and he'll survive. But add up week after week of hits in a season and he'll be hurting. He may not be able to handle it anymore."
How much stress should you be able to handle?
"You are too stressed when the five telltale signs appear," Dr. Creagan says.
You feel irritable.
You have trouble sleeping - you're either sleepy all of the time or you can't sleep at all.
You don't get any joy out of life.
You lose your appetite or can't stop eating.
You have relationship problems and no longer get along with friends and family members.
Too much stress may appear in the form of illness, infertility or fatigue. Chronic stress can damage your overall health, including:
Your immune system. Stress can suppress your immune system, making you more susceptible to viral infections, such as influenza, and bacterial infections, such as tuberculosis.
Your cardiovascular health. Stress causes a more rapid heartbeat and may bring on chest pain (angina) and irregular heart rhythms (arrhythmia). Stress may even lead to a heart attack or stroke.
If you already have some existing health concerns, such as asthma or gastrointestinal problems, stress can make your symptoms worse.
Acute stress can cause: Chronic stress can cause:
Uneasiness and concern
Anxiety and panic attacks
Sadness
Depression or melancholia
Loss of appetite
Anorexia or overeating
Alertness and a heightened sense of energy
Irritability
Suppression of the immune system
Lowered resistance to infections
Increased metabolism and use of body fats
Diabetes or hypertension
Infertility
Absence of menstruation (amenorrhea) or loss of sex drive
Tips to relieve stress
According to Dr. Creagan, longer work days, less sleep and information overload are the three main sources of stress.
"You have to ask, 'Is more better? Is faster better?' Answering yes has changed the stress levels in our lives," says Dr. Creagan. "The average workweek is getting longer - the number of people who work 40 hours or more in a week is on the rise. People get less sleep than their grandparents did, and the volume of information we receive from the Internet, TV, radio, newspapers, magazines and e-mail is overwhelming. We are overstimulated."
"The only way to survive our stressful existence is to recognize that we have choices in the way we respond to stress," Dr. Creagan explains. "People can modify their behavior and choose how to respond to a situation."
If you want to alleviate stress in your life, try some of Dr. Creagan's suggestions.
Go easy on yourself
Simplify your life. Cut out some activities or delegate tasks.
Practice relaxation techniques such as controlling your breathing, clearing your mind and relaxing your muscles.
Focus on one thing at a time. Don't take work problems home or home problems to work.
Keep a stress journal. Track what sets you off and learn to prioritize. Do what is most important first.
Look for the positive. Consider the situation an opportunity to improve your life.
Use humor to reduce or relieve tension.
Practice healthy habits
Exercise. It relieves tension and provides a timeout from stressful situations.
Go to bed earlier. More sleep makes you stronger and better able to handle day-to-day responsibilities.
Eat a good breakfast and lunch. Keep your energy level high throughout your workday.
Reduce or eliminate caffeine consumption. Caffeine is a stimulant and can aggravate your stress level.
Take a break
Go on vacation. Take some time off to rejuvenate yourself - even if it's just one day midweek or a long weekend.
Set aside some personal time. But limit time spent with negative people.
Do volunteer work or start a hobby.
Stop for several minibreaks during your workday. Take 30 seconds to look out the window or stretch.
Slideshow
One-minute breaks to stretch every so often can relieve tension and loosen stiff muscles. Here are some stretches you can try. ...
Play Slideshow
Revitalize your mind and body
Get a massage to relieve tension.
Indulge in a hot bath.
Practice relaxation techniques, such as deep breathing or self-hypnosis.
Pray or meditate.
Enjoy yourself. Read a good book or see an uplifting movie.
Make the most of friends and family
Hug your family and friends.
Call a friend and strengthen or establish a support network.
Consider the value of pets. Their love is unconditional.
Seeking professional help
How do you know whether you're feeling simple stress or something more serious?
"Bring it up to your primary care provider and your spouse or partner," advises Dr. Creagan. "Ask them what they see, and ask yourself if the stress you feel is worth the consequences."
Professional help is important if you feel depressed or have an anxiety disorder - conditions that often are triggered by stress and that are often overlooked. Stress-induced conditions can be managed and treated.