A wealth of well-documented health information and practices that may help improve your vitality and quality of life, which could result in a vibrant and improved lifestyle.
Excerpt:
Maintaining Your Health and Vitality: A Health Guide for Seniors and Their Families
Chapter 14
THE PRESSURE COOKER: HOW TO HANDLE STRESS
Information in this chapter includes:
- The difference between short-term and long-term (chronic) stress
- Health problems associated with chronic stress
- Signs of stress
- Appropriate and inappropriate ways of coping with stress
- Positive ways of handling stress
- Glossary of selected terms
- Additional sources of information about stress and how to handle it
Stress is often thought of in negative terms. That is, most people think that stress in one’s life is bad and that it causes or is related to all kinds of health problems, such as heart disease, high blood pressure, cancer, stomach ulcers, Alzheimer’s disease, skin disorders, hormone disorders, and arthritis related diseases. These problems can certainly occur when stress becomes overbearing and uncontrolled, but not all stress is “bad.” Some stress is actually beneficial and can help us to handle tough situations. It can help us focus on a task. It makes us more alert and gives us strength and stamina that helps us to carry out a number of tasks.
DIFFERENT KINDS OF STRESS
There are all kinds of circumstances or situations that can be stressful. Some, like a physical threat, giving a presentation, participating in a competitive activity or taking a driver’s license examination, are temporary and don’t go on and on. Others, such as worries about money, continuing health problems, going through a divorce, losing a loved one, losing your job or possibly losing your home, will have more long-lasting effects.
When we are under any kind of stress, short-term or long-term, we go through a stress syndrome. Adrenalin is secreted into our bodies and causes a number of physiological changes. Our breathing and heart rate increases; the blood vessels in the digestive system constrict (get narrower), reducing the amount of blood to the digestive organs and sometimes causing the feeling of “butterflies” in the stomach; blood vessels in our large muscle groups dilate (get wider) increasing the flow of blood to these muscles; our eyes dilate so that we can see better; some of the glucose that is stored in the liver is released to increase the body’s energy; and sweat is produced to cool the body, sometimes causing the palms to become moist and clammy. These changes are often referred to as the “fight or flight syndrome.” They enable us to function better during stressful situations.
Stress can lead to serious health problems, however, when we do not know how to minimize or manage continuing or chronic stress situations. Long-term stress situations can produce a continuing low-level stress syndrome that can cause our bodies to continue to pump out stress hormones, such as cortisol and adrenalin, over a longer period of time. When this happens, the physiological effects continue and may very well lead to conditions such as high blood pressure, heart disease, and stomach ulcers (Wein, 2000). See also (How does stress affect us? 2004).
SIGNS OF STRESS
Recognizing the signs of stress is an important first step in finding positive ways of keeping stress from becoming a problem.
Initially, a person under stress might feel anxious or nervous and excessively worry. It is not uncommon for a person at this level to be easily distracted and tense with a feeling of pressure building up inside.
As stress continues, these emotional feelings might intensify, with the person turning being more concerned or preoccupied with one’s self and does not want to be around others.
If the stress level lasts over a longer period of time, or intensifies, more serious emotional or physical effects can result. Symptoms can include: (Stress, 2007, May). See also (The Different kinds of stress, 2004) and (Families taking charge: Controlling stress, 2007).
- Extreme fatigueFeeling depressed and having prolonged feelings of sadness or worthlessnessChest pain or pressure in the chest
Rapid or irregular pulse (heart rate)
Hyperventilation causing dizziness or light-headedness and flushing
Insomnia (difficulty sleeping)
Loss of appetite
Panic attacks
Muscle tenseness and soreness
Frequent headaches
Gastrointestinal problems, including stomach pains, discomfort, nausea and vomiting, and continuing bouts of diarrhea
While the above symptoms are signs of increased stress, they can also be signs of other serious disorders. If you experience any of these symptoms or they continue, or if they come and go, you should check with your doctor to try to identify the actual cause.
APPROPRIATE AND INAPPROPRIATE WAYS OF HANDLING STRESS
Some people try to cope with continuing stress in inappropriate ways. They may turn to drugs as an escape or alcohol to “calm their nerves.” Some may over eat or start smoking. Using these kinds of coping mechanisms often leads to additional problems rather than taking care of the stress. Using drugs or alcohol as an escape can lead to drug or alcohol dependency and a host of associated health problems that can even cause more stress. And overeating, if it continues, will eventually cause a person to be overweight, which in itself can lead to additional stress and additional health problems associated with obesity, such as heart disease, high blood pressure and diabetes (Handling stress without smoking, 2004). See also (Alcohol and stress, 1996).
Positive Ways of Handling Stress
There are, however, some very positive ways of dealing with stress so that it does not become a chronic condition.
Various institutions have suggested ways that one can control or reduce tensions that are brought about by stressful situations. The National Institutes of Health has suggested the following individual stress management guidelines (Stress management, 2006). See also (Stress: How to cope better with life’s challenges, December, 2006).
Starting Points:
- Positive thinkingMake an effort to stop negative thoughtsPlan some fun. Take a break
Physical activity:
- Start an individualized program of physical activityMost experts recommend doing twenty minutes of aerobic activity three times per week (see also Chapter 4 for physical exercise guidelines)Dedicate a specific time, type, frequency, and level of physical activity as a part of your daily routine
Find someone with whom you can exercise – this can help make exercise more enjoyable and encourage you to stick with your exercise routine
Your exercise routine does not necessarily have to be in a gym – it can be done in your home or in your community
Even a twenty-minute brisk walk three times a week will be helpful
Nutrition
- Plan to eat a well balanced diet to improve your general health and well-being (See Chapter 2 for nutrition guidelines)Not eating the proper nutrients or not eating enough can result in physical stress, making it more difficult to deal with emotional stressUse the U. S. Food and Drug Administration’s Food Guide Pyramid to help make health food choices (Information about the Food Guide is located in Chapter 2)
Eat meals at regular times
A snack between meals is also OK, but don’t get into the habit of eating something whenever you feel stressed – this will not eliminate stressful situations
Social support
- Reach out to individuals and make an effort to interact socially with people when you feel stressed – meeting with friends can help you get your mind off of thingsTalk with friends or members of your family about things that bother you – this can help to reduce your stress and make stressful situations easier to deal withNurture yourself and others – being helpful and caring for others can help reduce feelings of stress
Relaxation
- Learn about and try using one or more of the many relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditationTake time for personal interests and hobbies, which can be great outlets for stress and relaxing your mindListen to your body when things start to get hectic – it will give you warning signs and will tell you to slow down
Take a mini retreat – just getting away from your daily routine can be very helpful
If these stress management techniques do not work for you, don’t give up. You may want to seek help from professionals, such as licensed social workers, psychologist, or psychiatrists who can help you with these or other stress management strategies or relaxation techniques. The important thing to remember is that you can manage stress.
Glossary of Selected Terms
Adrenalin/epinephrine): A hormone produced by the adrenal gland that causes a number of body function changes such as increasing the heart, dilating pupils, constricting some blood vessels and dilating others, and opening the bronchioles in the lungs.
Anxiety: A feeling of fear or apprehension that is characterized by physical symptoms such as increased heartbeat, sweating, and feelings of stress.
Chronic stress: Continuing or long-term stress resulting in continued physiological changes that can lead to serious health problems, such as high blood pressure, heart disease, and stomach ulcers.
Cortisol: A hormone produced in the adrenal gland that is involved in the response to stress by increasing blood pressure and blood sugar levels.
Guided imagery: A relaxation technique used to easing stress by promoting a sense of peace and tranquility during a stressful time in a person’s life.
Meditation: A state of concentrated attention on some object of thought or awareness. It usually involves turning the attention inward to the mind, away from the external environment.
Psychiatrist: A physician (M.D.) who specializes in the prevention, diagnosis, and treatment of mental illness.
Psychologist: A professional who specializes in the diagnoses and treatment of diseases of the brain, emotional disturbance, and behavior problems. Psychologists can only use talk therapy as treatment.
Relaxation techniques: Techniques often used to help cope with stress. They generally involve refocusing one’s attention to something calming and increasing awareness of the body.
Short-term stress: Stress caused by temporary situations such as taking an examination, giving a presentation, or participating in a competitive activity.
Stress hormones: Hormones, such as adrenaline and cortisol, that bring about physiological changes during stress, such as heart rate increases, constriction of the blood vessels in the digestive system and dilation of blood vessels in our large muscle groups, pupil dilation, and release of some glucose that is stored in the liver.
References
Alcohol and stress. (1996). National Institute of Alcohol Abuse and Alcoholism. Retrieved from: http://pubs.niaaa.nih.gov/publications/aa32.htm.
Davis, M., et al. (2000). The relaxation & stress reduction workbook. Oakland, CA: New Harbinger Publications.
The Different kinds of stress. (2004). American Psychological Association. Retrieved from: http://www.apahelpcenter.org/articles/article.php?id=21.
Families taking charge: Controlling stress. (2007, March). National Agriculture Safety Database. Retrieved from: http://www.cdc.gov/nasd/docs/d001201-d001300/d001265/d001265.html.
Handling stress without smoking. (2004, November). National Cancer Institute. Retrieved from: http://www.cancer.gov/templates/doc.aspx?viewid=A4C99D4E-FB79-49C2-967B-636B88E0ED7C.
How does stress affect your body? (2004). American Psychological Association. Retrieved from: http://www.nimh.nih.gov/tools/contactus.cfm.
Stress. (2007, May). Medline Plus. Retrieved from: http://www.nlm.nih.gov/medlineplus/stress.html.
Stress: How to cope better with life’s challenges. (2006, December). FamilyDoctor.Org. Retrieved from: http://familydoctor.org/167.xml.
Stress management. (2006, May). MedlinePlus, National Library of Medicine and National Institutes of Health. Retrieved from: http://www.nlm.nih.gov/medlineplus/ency/article/001942.htm.
Tips for coping with stress. (2006, June). Mayo Clinic. Retrieved from: http://www.mayoclinic.com/health/coping-with-stress/SR00030.
Wein, H. (ed). (2000, October). Stress and disease: New perspectives. National Institutes of Health. Retrieved from: http://www.nih.gov/news/WordonHealth/oct2000/story01.htm.
Sources of Additional Information
Consumer Health Protection Association
900 19th St. NW, Suite 700
Washington, D.C. 20006
Phone: 202-429-9260
Website: http://199.73.36.150/ChpaPortal/council_on_family_health.htm
American Psychological Association
750 First Street, NE,
Washington, DC 20002-4242
Phone: 800 374-2721 or (202) 336-5500
Website: http://www.apahelpcenter.org/articles/article.php?id=21
National Institutes of Health
9000 Rockville Pike
Bethesda, Maryland 20892
Phone: 301-496-4000
Website: http://www.nih.gov/
National Institute of Mental Health
Public Information Branch
6001 Executive Blvd, Rm. 8184, MSC 9663
Bethesda, Maryland 20892-9663
Phone: 866-615-6464
Website: http://www.nimh.nih.gov/tools/contactus.cfm
National Institute on Aging
Office of Communication and Public Liaison
Bethesda, Maryland 20892-2292
Phone: 800-222-2225
Website: http://www.niapublications.org
National Library of Medicine
8600 Rockville Pike
Bethesda, MD 20894
Phone: 888-346-3656
Website: http://www.nlm.nih.gov/
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