Stress

Stress is the interaction between the demands or changes in our life and our ability to adjust to them. For example: driving on the freeway at rush hour is more stressful for most of us than driving on a country road. It is the way we react to events, rather than the events themselves, that causes stress. We may handle a particular situation well while another person will be overwhelmed by it. When we lose the sense that we can handle or adjust to events in our life, we experience stress.

Stress can be positive (happiness) or negative (anxiety), physical (exercise) or emotional (anxiety or happiness). Our bodies respond by undergoing physiological changes, such as increased heart rate, blood pressure and hormone production. An event can be both positive and negative at the same time, such as a new house or a new job.

Stress is a normal part of everyday living and helps make life interesting and meaningful. Not all stress is bad. We need a certain amount in our lives to keep us motivated, but chronic stress, of an intense and negative nature, can have a detrimental effect on our heart.

What is Stress?

• Any change
• Everyday fact of life; cannot avoid stress
• Can make life interesting/meaningful
• Can be positive or negative

When Does Stress Become Harmful?

• When the ability to adapt to the change decreases
• When it causes symptoms

Where Does Stress Come From?

• Environment
  • Weather
  • Crowds
  • Noise/Traffic
  • Relationships
  • Time pressures/deadlines
  • Performance standards at home or work
  • Threats to safety or self esteem
• The Body
  • Aging
  • Accidents
  • Sleep disturbances
  • Illness
  • Poor diet
  • How we perceive our experiences
  • How we interpret our experiences

How Does the Body Respond to Stress?

• General
  • Heart rate increases
  • Blood pressure increases
  • Breathing rate increases
  • Pupils become larger and vision sharper
  • Hearing improves
  • Muscles tense to deal with challenge
• Individual
  • Inability to concentrate
  • Tension in muscles
  • Headache, backache, stomach ache
  • Perspiration
  • Cold, clammy hands
  • Insomnia
  • Withdrawal
  • Irritability/Impatience/Anger
  • Fatigue
  • Feelings of uneasiness, anxiety, loss of control

Why Should Stress Be Reduced?

• If the body is constantly "geared up" or "stressed out," it can lead to wear and tear, both mentally and physically.
• Constant negative stress can lead to high blood pressure, ulcers, migraines, angina, heart attacks, backache, or sexual problems.

What Are Some of the Major Stressors?

• Major changes: promotion, new baby, new house, new job, marriage, divorce
• Annoyances: traffic, crowds, noise
• Illness/death
• Lack of control/helplessness: illness
• Sensory overload: too many things going on at once
• Threat to safety, security or self-esteem (perceived or real)
• Unrealistic goals/standards
• Time pressures
• Relationships
• Boredom
• Financial situation

How Can Stress Be Reduced?

• Develop a plan of action.
• Avoid changing everything at once.
• Get away from the problem temporarily to evaluate it objectively.
• Take a 30 minute walk or do something physically demanding to release pent up emotions and excess energy.
• Learn some problem-solving techniques.
• Learn relaxation techniques to deal with chronic physical stress: breathing, visualization, meditation, biofeedback.
• Make time for fun, recreation, and relaxation.
• Exercise daily.
• Talk it over with someone.