Dealing With Stress

You NEED Stress In Your Life!

Does that surprise you? Perhaps so, but it is quite true. Without stress, life would be dull and unexciting. Stress adds flavor, challenge and opportunity to life. Too much stress, however, can have a detrimental effect on your physical and mental well-being. A major challenge in this stress-filled world of today is to make stress in your life work for you instead of against you.

Stress is with us all the time. It comes from mental or emotional activity and physical activity. It is unique and personal to each of us. So personal, in fact, that what may be relaxing to one person may be stressful to another. For example, if you are an executive who likes to keep busy all the time, "taking it easy" at the beach on a beautiful day may feel extremely frustrating, nonproductive and upsetting. you may be emotionally distressed from "doing nothing." Too much emotional stress can cause physical illnesses such as high blood pressure, ulcers, or even heart disease; physical stress from work or exercise is not likely to cause such ailments. The truth is that physical exercise can help you to relax and to handle your mental or emotional stress.

Hans Selye, M.D., a recognized expert in the field, has defined stress as a "non-specific response of the body to a demand." The important issue is learning how our bodies respond to these demands. When stress becomes prolonged or particularly frustrating, it can be harmful - causing distress or "bad stress." Recognizing the early signs of distress and then doing something about them can make an important difference in the quality of your life, and may actually influence your survival.

Reacting to Stress

To use stress in a positive way and prevent it from becoming distress, you should become aware of your own reactions to stressful events. The body responds to stress by going through three stages: Alarm, Resistance and Exhaustion.

Let's take the example of a typical commuter during rush-hour traffic. If a car suddenly pulls out in front of him, his initial alarm reaction may include fear of an accident, anger at the driver who committed the action, and general frustration. His body may respond during the alarm stage by releasing hormones into the bloodstream which cause his face to flush, perspiration to form, his stomach to have a sinking feeling, and his arms and legs to tighten. The next stage is resistance, in which the body repairs damage done by stress. If the stress of driving continues with repeated close calls or traffic jams, however, his body will not have time to make repairs. He may become so conditioned to expect potential problems when he drives that he tightens up at the beginning of each commuter day. Eventually, he may even develop a physical problem that is related to stress, such as migraine headaches or high blood pressure. While it is impossible to live completely free of stress and distress, it is possible to prevent some distress as well as to minimize its impact when it cannot be avoided.

Helping Yourself

When stress does occur, it is important to recognize and deal with it. Here are some suggestions for ways to deal with stress. As you begin to understand more about how stress affects you as an individual, you will come up with your own ways of helping to ease the tensions.

• Try physical activity. When you are nervous, angry, or upset, release the pressure through exercise or physical activity. Running, walking, playing tennis or working in your harden are just some of the activities you might try. Physical exercise will relieve that "uptight" feeling, relax you, and turn frowns into smiles. Remember, your body and your mind work together.
• Share your stress. It helps to talk to someone about your concerns and worries. Perhaps a friend, family member, teacher, or counselor can help you see the problem in a different light. If you feel your problem is serious, you might seek professional help from a psychologist, psychiatrist, social worker, or other mental health professional. Knowing when to ask for help may avoid more serious problems later.
• Know your limits. If a problem is beyond your control and cannot be changed at the moment, don't fight the situation. Learn to accept what is - for now - until such time when you can change it.
• Take care of yourself. You are special. Get enough rest and eat well. If you are irritable and tense from lack of sleep or if you are not eating correctly, you will have less ability to deal with stressful situations. If stress repeatedly keeps you from sleeping, you should ask your doctor for help.
• Make time for fun. Schedule time for both work and recreation. Play can be just as important to your well being as work; you need a break from your daily routine to just relax and have fun.
• Be a participant. One way to keep from getting bored, sad and lonely is to go where it's all happening. Sitting alone can make you feel frustrated. Instead of feeling sorry for yourself, get involved and become a participant. Offer your services in neighborhood or volunteer organizations. Help yourself by helping other people. Get involved in the world and other people around you, and you will find they are attracted to you. You will be on your way to finding new friends and enjoying new activities.
• Check off your tasks. Trying to take care of everything at once can seem overwhelming, and, as a result, you may not accomplish anything. Instead, make a list of what tasks you have to do, then do them one at a time, checking them off as they are completed. Give priority to the most important ones and do them first.
• Must you always be right? Do other people upset you - particularly when things aren't going your way? Try cooperation instead of confrontation; it's better than fighting and always being "right." A little give and take on both sides will reduce the strain and make you both feel more comfortable.
• It's OK to cry. A good cry can be a healthy way to bring relief to your anxiety, and it may even prevent a headache or other physical consequence. Take some deep breaths; they also release tension.
• Create a quiet scene. You can't always run away, but you can "dream the impossible dream." A quiet country scene painted mentally, or on canas, can take you out of the turmoil of a stressful situation. Change the scene by reading a good book or playing beautiful music to create a sense of peace or tranquility.
• Avoid self-medication. Although you can use prescription or over-the-counter medications to relieve stress temporarily, they do not remove the conditions that caused the stress in the first place. They should only be taken on the advice of your doctor.

The Art of Relaxation

The best strategy for avoiding stress is to learn how to relax. Unfortunately, many people try to relax at the same pace that they lead the rest of their lives. For a while, tune out your worries about time, productivity, and "doing right." You will find satisfaction in just being, without striving. Find activities that give you pleasure and that are good for your mental and physical well-being. Forget about always winning. Focus on relaxation, enjoyment, and health. If the stress in your life seems insurmountable, you may find it beneficial to see a mental health counselor. Be good to yourself.

This resource is provided compliments of the National Anxiety Disorders Screening Project, 308 Seaview Avenue, Staten Island, NY 10305. Reproduced and modified with permission from NIMH fact sheet DHHS-(ADM) 91-502.