Other Columns on Health-Related Topics
Stress and It’s Effect on Your Health
Stress is any change that happens in your life outside your normal routine whether it is good or bad. “Good” stress could be a promotion at work or the birth of a child, while “bad” stress” could be financial difficulties or a car wreck. It is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment. We all have stress in our lives but we all react to it differently. Just how we react to that stress may affect our health in some cases.
The bodies stress reaction is triggered when we are faced with an immediate or perceived threat. This sets off an alarm in the brain which triggers a release of hormones in the body. These hormones stimulate the heart, the brain, and other muscles and organs. Your heart rate speeds up and your breathing becomes quicker. This is called the “fight or flight” response because you would either prepare to “fight” your threat or “flee” from it.
Events that cause this type of response do not usually last long. When long term problems such as financial problems or a long term illness create chronic stress they keep the body’s stress response active over too long a period of time. In chronic stress situations, the sufferer enters the “exhaustion phase” and this results in fatigue, concentration lapses, irritability and lethargy. Researchers believe that over a long period of time, high stress levels can contribute to serious illnesses and may depress the immune system leaving us more prone to illness, perhaps even some forms of cancer.
Many illnesses have been linked to stress including pain related illnesses such as migraine headaches & back pain. Others include gastrointestinal disorders, high blood pressure, cardiovascular problems, immune disorders, skin problems, pre-menstrual syndrome, depression as well as a host of others.
Some factors that may influence our reaction to stress are our lifestyle choices, personality traits and negative self-talk. Being a perfectionist or a workaholic, the use of alcohol, caffeine, overloaded schedules, pessimistic thinking, self-criticism or over analyzing an issue will all increase stress.
The top life stressors are:
· Death of a loved one
· Divorce/separation
· Moving
· Imprisonment
· Injury/illness (self/family
· Marriage/engagement
· Loss of job
· Retirement
· Pregnancy
· Change in financial status
· Change of job/work
· Holidays
The holidays are a particularly stressful time of year for many people and while it is unavoidable there are techniques your can use to reduce the feelings of stress. The following tips can be used at this time or any other time:
· Do not over schedule yourself. (Learn to say no.)
· Exercise-takes your mind off stressful thoughts and causes the release of endorphins.
· Make time for hobbies or things you enjoy.
· Relaxation techniques such as deep breathing or visualizing pleasant things.
· Stick to your budget—overspending leads to even more stress after the holidays when the bills come in.
· Whenever possible, delegate to others in your family.
· Avoid alcoholic beverages and caffeine; these can cause depression and anxiety,
· Eat healthy—don’t abandon healthy habits just because it is the holiday season.
· Get plenty of sleep—your body has to rejuvenate itself.
· Keep a sense of humor at home and at work—it relieves muscle tension, improves breathing and pumps endorphins into the bloodstream.
· Finally, take the time to count your blessings. We have a tendency to look at what is wrong in our lives instead of what is right. More often than not we have more to be thankful for than we realize.
Dee Schall, R.N., is the Chief Nursing Officer at HSC Medical Center.
