HEALTH: STRESS (STRESS MANAGEMENT)

HEALTH: STRESS (STRESS DISORDER & SYMPTOMS) STRESS RELIEF

What is Stress?

Stress or stress disorder, may be considered as any physical, chemical, or emotional factor that causes bodily or mental unrest and that may be a factor in disease causation. Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy.

Physical and chemical factors that can cause stress include trauma, infections, toxins, illnesses, and injuries of any sort. Emotional causes of stress and tension are numerous and varied. While many people associate the term "stress" with psychological stress, scientists and physicians use this term to denote any force that impairs the stability and balance of bodily functions.

If stress disrupts body balance and function, then is all stress bad? Not necessarily. A mild degree of stress and tension can sometimes be beneficial. For example, feeling mildly stressed when carrying out a project or assignment often compels us to do a good job, focus better, and work hard or react quickly.

But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, or trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school.

Likewise, exercising can produce a temporary stress on some body functions, but its health benefits are indisputable. It is only when stress is overwhelming, or poorly managed, that its negative effects appear.

An important goal for those under stress is the management of life stresses. Elimination of stress is unrealistic, since stress is a part of normal life. It's impossible to completely eliminate stress, and it would not be advisable to do so. Instead, we can learn to manage stress disorder so that we have control over our stress and its effects on our physical and mental health.

Health: Risk Factors of Stress (Stress Disorder)

Stress comes in all forms and affects people of all ages and all walks of life. No external standards can be applied to predict stress levels in individuals -- one need not have a traditionally stressful job to experience workplace stress, just as a parent of one child may experience more stress related to parenting than a parent of several children.

The degree of stress in our lives is highly dependent upon individual factors such as our physical health, the quality of our interpersonal relationships, the number of commitments and responsibilities we carry, the degree of others' dependence upon and expectations of us, the amount of support we receive from others, and the number of changes or traumatic events that have recently occurred in our lives.

Some generalizations, however, can be made. People with strong social support networks (consisting of family, friends, religious organizations, or other social groups) report less stress and overall improved mental health in comparison to those without these social contacts.

People who are poorly nourished, who get inadequate sleep, or who are physically unwell also have reduced capabilities to handle the pressures and stresses of everyday life and may report higher stress levels. Some stressors are particularly associated with certain age groups or life stages. Children, teens, working parents, and seniors are examples of the groups who often face common stressors related to life transitions.

People who are providing care for elderly or infirm loved ones may also experience a great deal of stress as caregivers. Having a loved one or family member who is under a great deal of stress often increases our own stress levels as well.

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NATURAL STRESS RELIEF

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Health: Symptoms of Stress (Stress Disorder)

Excess stress can manifest itself in a variety of emotional, behavioral, and even physical symptoms, and the symptoms of stress disorder vary enormously among different individuals. While many people report that stress induces headaches, sleep disturbances, feelings of anxiety or tension, anger, or concentration problems, muscle tension, others may complain of depression, lack of interest in food, gastrointestinal disturbances, and fatigue, increased appetite, or any number of other symptoms. In severe situations, one can experience overwhelming stress to the point of so-called "burnout," with loss of interest in normal activities.

Emotional and behavioral symptoms that can accompany excess stress include nervousness, anxiety, changes in eating habits including overeating, loss of enthusiasm or energy, and mood changes. Of course, none of these symptoms means for certain that there is an elevated stress level since all of these symptoms can be caused by other health and/or psychological conditions.

It is also known that people under stress have a greater tendency to engage in unhealthy behaviors, such as excessive use or abuse of alcohol and drugs, cigarette smoking, and making poor nutritional choices, than their less-stressed counterparts. These unhealthy behaviors can further increase the severity of symptoms related to stress disorder, often leading to a "vicious cycle" of symptoms and unhealthy behaviors.

The experience of stress is highly individualized. What constitutes overwhelming stress for one person may not be perceived as stress by another. Likewise, the symptoms of poorly managed stress disorder will be different for each person.

Scientific studies have shown that psychological stress may worsen the symptoms of almost every known health condition. Examples of conditions in which stress may worsen the intensity of symptoms include cardiovascular diseases, asthma, multiple sclerosis, chronic pain, acne, and depression. While stress alone is not a cause of cardiovascular disease or high blood pressure, it may actually worsen the progression of these diseases in many people.

Stress also has effects on the immune system. While some studies show that acute short-term stresses may actually be able to boost the body's immune response, chronic (long-term) stress has the effect of "wearing down" the immune system, leading to an increased susceptibility to colds and other infections. Scientific studies have also shown that stress can decrease the immune response to vaccinations and prolong wound healing.

In general, stress disorder is related to both external and internal factors. External factors include your physical environment, your job, relationships with others, your home, and all the situations, challenges, difficulties, and expectations you're confronted with on a daily basis. Internal factors determine your body's ability to respond to, and deal with, the external stress-inducing factors. Internal factors which influence your ability to handle stress include your nutritional status, overall health and fitness levels, emotional well-being, and the amount of sleep and rest you get.

Managing stress, therefore, can involve making changes in the external factors which confront you or with internal factors which strengthen your ability to deal with what comes your way.

Health: Complications of Uncontrollable Stress (Stress Disorder)

Uncontrollable, unpredictable, and constant stress has far-reaching consequences on our physical and mental health. Stress disorder can begin in the womb and recur throughout life. One of the pathological (abnormal) consequences of stress is a learned helplessness that leads to the hopelessness and helplessness of clinical depression, but in addition, many illnesses, such as chronic anxiety states, high blood pressure, heart disease, and addictive disorders, to name a few, also seem to be influenced by chronic or overwhelming stress.

Nature, however, has provided us with wonderful processes (mechanisms) to cope with stressors through the HPA axis and the locus coeruleus/sympathetic nervous system. Furthermore, research has shown us the biological processes (mechanisms) that explain what we all intuitively know is true—which is, that too much stress, particularly when we cannot predict it or control its recurrence, is harmful to our health.

Health: Effective Stress Relief and Management Techniques for Stress Disorder

If we think about the causes of stress disorder, the nature of the stress response, and the negative effects of some types of stress (prolonged, unexpected, or unmanageable stress), several healthy management strategies become clear. A first step in stress management is exercise. You see, since the stress response prepares us to fight or flee, our bodies are primed for action. Unfortunately, however, we usually handle our stresses while sitting at our desk, standing at the watercooler, or behind the wheel stuck in traffic.

Exercise on a regular basis helps to turn down the production of stress hormones and neurochemicals. Thus, exercise can help avoid the damage to our health that prolonged stress can cause. In fact, studies have found that exercise is a potent antidepressant, anxiolytic (combats anxiety), and sleeping aid for many people. Stress is a fact of life. Although some stress is normal and even needed, too much of it can affect your quality of life and your health. There are simple things you can do to help relieve stress.

Tips for stress relief:

When you feel stressed, you can:

Take slow, deep breaths.
Soak in a warm bath.
Listen to soothing music.
Take a walk or do some other activity.
Meditate or pray.
Have a massage or back rub.
Have a warm drink that doesn't have alcohol or caffeine.

You also can make some changes in your everyday habits to reduce and relieve stress.

Get plenty of sleep.
Stay connected to your family, friends, and other caring people in your life.
Get regular exercise. It can help you clear your mind and work off feelings of frustration and anxiety.
Don't drink or eat anything that has caffeine in it. Caffeine can make you feel "wound up" and more stressed.
Don't smoke or use tobacco. Nicotine can make you feel more anxious.
Don't drink alcohol. It can cause sleep problems and depression.

Muscle relaxation for stress relief:

Your body may respond to stress by tensing up, which can cause pain. If you learn to relax your muscles, you can reduce muscle tension and anxiety. Progressive muscle relaxation is an exercise that can help you do this as a form of stress management.

In progressive muscle relaxation, you tense and then relax related groups of muscles. You can use a relaxation tape or CD to help you go through all the muscle groups. Or you can learn the muscle groups and work through them from memory.

Find a quiet place where you won't be bothered. Be sure you can lie on your back in comfort to began stress management.

For each muscle group:

Breathe in and tense the muscle group for 4 to 10 seconds. Tense hard, but not to the point of cramping.
Then breathe out while you suddenly and completely relax the muscle group. Don't relax it gradually.
Rest for 10 to 20 seconds.

Here are the muscle groups:

Hands and arms (stress relief)

Hands: Make a tight fist.
Wrists and forearms: Tense them and bend your hands back at the wrist.
Biceps and upper arms: Make your hands into fists, bend your arms at the elbows, and tense your biceps.
Shoulders: Shrug them.

Head and neck (stress relief)

Forehead: Wrinkle it into a deep frown.
Around the eyes and bridge of the nose: Close your eyes as tightly as possible. If you wear contact lenses, remove them before beginning the exercise.
Cheeks and jaws: Smile as widely as you can.
Around the mouth: Press your lips together tightly.
Back of the neck: Press your head back against the floor.
Front of the neck: Touch your chin to your chest.

Upper body (stress relief)

Chest: Take a deep breath and hold it, then breathe out.
Back: Arch your back up and away from the floor.
Stomach: Suck it into a tight knot.

Lower body (stress relief)

Hips and rear end (buttocks): Press the buttocks together tightly.
Thighs: Clench them hard.
Lower legs: Push your heels out and flex your toes up, as if trying to bring the toes up to touch your shins. Then point your toes away and curl them downward.

You may feel sleepy after doing this exercise. To "wake up" your body, count backwards from 5 to 1. Then move your fingers, toes, hands, and feet. Finally, stretch and move your entire body.

Be sure you are alert before you drive or do other activities.

Roll breathing for stress relief:

Roll breathing helps you use your lungs better and gets you in touch with the rhythm of your breathing. You can practice it in any position, but it's best to lie on your back, with your knees bent. Practice roll breathing daily for several weeks until you can do it almost anywhere.

When roll breathing, always breathe in through your nose and breathe out through your mouth. As you breathe out, make a whooshing sound.

Place your left hand on your belly and your right hand on your chest. Notice how your hands move as you breathe in and out.
Breathe in to fill your lower lungs. Your belly will push your left hand up as you do this. Your right hand won't move. Then breathe out. Your left hand will fall as your belly falls. Do this 8 to 10 times.
Next, breathe in as you did before, but don't stop after your left hand pushes up. Continue to breathe in. You will feel your upper chest expand and push your right hand up. Your left hand will fall a little as your belly falls.
Breathe out slowly through your mouth. As you breathe out, feel the tension leaving your body. Both your hands will fall.
Do this for 3 to 5 minutes. Notice how your belly and chest move like waves, rising and falling in a steady motion.

Caution: Some people get dizzy the first few times they try roll breathing. If you begin to breathe very fast or become lightheaded, slow your breathing. Get up slowly.

We know that chronic or uninterrupted stress disorder is very harmful. It is important, therefore, to take breaks and decompress. Take a lunch break and don't talk about work. Take a walk instead of a coffee break. Use weekends to relax, and don't schedule so many events that Monday morning will seem like a relief. Learn your stress signals. Take regular vacations or even long weekends or mental-health days at intervals that you have learned are right for you.

Create predictability in your work and home life as much as possible. Structure and routine in your life can't prevent the unexpected from happening. However, they can provide a comfortable framework from which to respond to the unexpected. Think ahead and try to anticipate the varieties of possibilities, good and bad, that may become realities at work or home. Generate scenarios and response plans. You may find that the "unexpected" really doesn't always come out of the blue. With this kind of preparation, you can turn stress into a positive force to work for your growth and change.

For those who may need help dealing with stress, stress-management counseling in the form of individual or group therapy is offered by various mental-health-care providers. Stress counseling and group discussion therapy have proven to reduce stress symptoms and improve overall health and attitude.

Health: Signs of Unresolved Stress in Children (Stress Relief)

Stress is a response to any situation or factor that creates a negative emotional or physical change or both. People of all ages can experience stress. In small quantities, stress is good -- it can motivate you and help you be more productive. However, excessive stress can interfere with life, activities, and health. Stress can affect the way people think, act, and feel.

Children learn how to respond to stress by what they have seen and experienced in the past. Most stresses experienced by children may seem insignificant to adults, but because children have few previous experiences from which to learn, even situations that require small changes can have enormous impacts on a child's feelings of safety and security.

Pain, injury, and illness are major stressors for children. Medical treatments produce even greater stress. Recognition of parental stress disorder (such as that seen in divorce or financial crisis) is a severe stressor for children, as is death or loss of a loved one.

Children may not recognize that they are stressed. Parents may suspect that the child is excessively stressed if the child has experienced a potentially stressful situation and begins to have symptoms such as:

Physical symptoms
- Decreased appetite, other changes in eating habits
- Headache
- New or recurrent bedwetting
- Nightmares
- Sleep disturbances
- Stuttering
- Upset stomach or vague stomach pain
- Other physical symptoms with no physical illness
Emotional or behavioral symptoms
- Anxiety
- Worries
- Inability to relax
- New or recurring fears (fear of the dark, fear of being alone, fear of strangers)
- Clinging, unwilling to let you out of sight
- Questioning (may or may not ask questions)
- Anger
- Crying
- Whining
- Inability to control emotions
- Aggressive behavior
- Stubborn behavior
- Regression to behaviors that are typical of an earlier developmental stage
- Unwillingness to participate in family or school activities

How parents can help (stress relief)

Parents can help children respond to stress in healthy ways. Following are some tips:

Provide a safe, secure, familiar, consistent, and dependable home.
Be selective in the television programs that young children watch (including news broadcasts), which can produce fears and anxiety.
Spend calm, relaxed time with your children as part of stress management.
Encourage your child to ask questions.
Encourage expression of concerns, worries, or fears.
Listen to your child without being critical.
Build your child's feelings of self-worth. Use encouragement and affection. Try to involve your child in situations where he or she can succeed.
Try to use positive encouragement and reward instead of punishment.
Allow the child opportunities to make choices and have some control in his or her life. This is particularly important, because research shows that the more people feel they have control over a situation, the better their response to stress will be.
Encourage physical activity as a form of stress management.
Develop awareness of situations and events that are stressful for children. These include new experiences, fear of unpredictable outcomes, unpleasant sensations, unmet needs or desires, and loss.
Recognize signs of unresolved stress in your child.
Keep your child informed of necessary and anticipated changes such as changes in jobs or moving
Seek professional help or advice when signs of stress do not decrease or disappear.

What children can do for stress relief:

An open, accepting flow of communication in families helps to reduce anxiety and depression in children. Encourage your children to discuss their emotions and help them discuss simple ways to change the stressful situation or their response to it.

Below are some tips that children can follow themselves to help reduce stress:

Talk about your problems. If you cannot communicate with your parents, try someone else that you can trust.
Try to relax. Listen to calm music. Take a warm bath. Close your eyes and take slow deep breaths. Take some time for yourself. If you have a hobby or favorite activity, give yourself time to enjoy it.
Exercise. Physical activity reduces stress.
Set realistic expectations. Do your best, and remember that nobody is perfect.
Learn to love yourself and respect yourself. Respect others. Be with people who accept and respect you.
Remember that drugs and alcohol never solve problems.
Ask for help if you are having problems with stress management.

Health: Stress in Teens (Stress Disorder)

As one example of stress related to a life transition, the teen years often bring about an increase in perceived stress as young adults learn to cope with increasing demands and pressures. Studies have shown that excessive stress during the teen years can have a negative impact upon both physical and mental health later in life. For example, teen stress is a risk factor for the development of depression, a serious condition that carries an increased risk of suicide.

Fortunately, effective stress-management strategies can diminish the ill effects of stress disorder. The presence of intact and strong social support networks among friends, family, and religious or other group affiliations can help reduce the subjective experience of stress during the teen years. Recognition of the problem and helping teens to develop stress-management skills can also be valuable preventive measures. In severe cases, a physician or other health care provider can recommend treatments or counseling that can reduce the long-term risks of teen stress.

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Disclaimer: This information is not presented by a medical practitioner. Therefore any content of this site is strictly intended for educational and informational purpose only. Any access to this site is strictly on a voluntary basis and at the sole discretion of the user. No content of this site is intended as a substitute for medical advice, diagnosis or treatment, nor constitute the practice of any medical profession or health care provider. The information provided on this site is here to educate visitors on health issues that may affect their lives. Otherwise, always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. And never disregard professional medical advice or delay in seeking it because of something you have read.

Sources: NIH News In Health/National Institutes of Health/National Library of Medicine/Dept of Health and Human Services

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