Lately, I have been feeling a little more stressed than normal (I think the people closest to me in my life can attest to this!) With all the projects, classes, homework, studying, tests, presentations, and clinicals, and hold on, I think I'm planning a wedding now, who has time to sleep? Let alone eat? Every day, I keep checking the clock, hoping that I will get an extra hour or two to get everything I need to done. I know I'm not the only one out there that has problems with dealing with stress. This day and age, the attitude is go, go, go. But what is this attitude and stressful life doing to our health?
What is Stress?
Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger – whether it’s real or imagined – the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.
The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you'd rather be watching TV.
But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.
The Body's Response to Stress:
When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.
Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus – preparing you to either fight or flee from the danger at hand.
How Much Stress is Too Much?
Because of the widespread damage stress can cause, it’s important to know your own limit. But just how much stress is “too much” differs from person to person. Some people roll with the punches, while others crumble at the slightest obstacle or frustration. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle.
Effects of Chronic Stress
The body doesn’t distinguish between physical and psychological threats. When you’re stressed over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be “on” most of the time. The more your body’s stress system is activated, the easier it is to trip and the harder it is to shut off.
Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.
Some health problems that are caused or exacerbated by stress include: pain, heart disease, digestive issues, depression, obesity, autoimmune diseases, sleep problems, and skin conditions.
So, what am I trying to do to manage my stress?
1.) Avoid unnecessary stress
- Learn how to say “no”
- Avoid people who stress you out
- Take control of your environment
- Avoid hot-button topics
- Pare down your to-do list
2.) Alter the situation
- Express your feelings instead of bottling them up
- Be willing to compromise.
- Be more assertive. Don’t take a backseat in your own life.
- Manage your time better.
3.) Adapt to the stressor
- Reframe problems.
- Look at the big picture.
- Adjust your standards.
- Focus on the positive.
4.) Accep the things you can't change
- Don’t try to control the uncontrollable.
- Look for the upside.
- Share your feelings.
- Learn to forgive.
- Let go of anger and resentments.
5.) Make time for fun and relaxation
- Set aside relaxation time.
- Spend time with positive people who enhance your life.
- Do something you enjoy every day.
- Keep your sense of humor.
6.) Adapt a healthy lifestyle- Exercise regularly.
- Eat a healthy diet.
- Reduce caffeine and sugar.
- Avoid alcohol, cigarettes, and drugs.
- Get enough sleep.
Slowly and surely I am trying to get my stress under control. Our culture is all about go, go, go these days. But one of my very best friends asked me one day: Where are we really in such a hurry to get to? And is it all really worth our health?
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