Stress Management

Health Effects of Stress

Stress is a feeling a person gets when faced with a challenge. In small doses, stress can be good for a person because it makes them more alert and gives them a burst of energy. For instance, if a person starts to cross the street and sees a car about to run them over, that jolt they feel helps them to jump out of the way before they get hit. But feeling stressed for a long time can take a toll on a person’s mental and physical health. Even though it may seem hard to find ways to de-stress with all the things they have to do, it’s important to find those ways; their health depends on it.

What are the most common causes of stress?

Stress happens when people feel like they don’t have the tools to manage all of the demands in their lives. Stress can be short-term or long-term. Missing the bus or arguing with your spouse or partner can cause short-term stress. Money problems or trouble at work can cause long-term stress. Even happy events, like having a baby or getting married can cause stress. Some of the most common stressful life events include:

• Death of a spouse
• Death of a close family member
• Divorce
• Losing your job
• Major personal illness or injury
• Marital separation
• Marriage
• Pregnancy
• Retirement
• Spending time in jail

What are some common signs of stress?

Everyone responds to stress a little differently. Everyone’s symptoms may be different. Here are some of the signs to look for:

• Not eating or eating too much
• Feeling like you have no control
• Needing to have too much control
• Forgetfulness
• Headaches
• Lack of energy
• Lack of focus
• Trouble getting things done
• Poor self-esteem
• Short temper
• Trouble sleeping
• Upset stomach
• Back pain
• General aches and pains

These symptoms may also be signs of depression or anxiety, which can be caused by long-term stress.

Can stress affect health?

The body responds to stress by releasing stress hormones. These hormones make blood pressure, heart rate, and blood sugar levels go up. Long-term stress can help cause a variety of health problems, including:

• Mental health disorders, like depression and anxiety
• Obesity
• Heart disease
• High blood pressure
• Abnormal heart beats
• Menstrual problems
• Acne and other skin problems

How can a person help handle their stress?

Everyone has to deal with stress. There are steps a person can take to help them handle stress in a positive way and keep it from making them sick. Try these tips to keep stress in check:

Develop a new attitude

• Become a problem solver. Make a list of the things that cause you stress. From your list, figure out which problems you can solve now and which are beyond your control for the moment. From your list of problems that you can solve now, start with the little ones. Learn how to calmly look at a problem, think of possible solutions, and take action to solve the problem. Being able to solve small problems will give you the confidence to tackle the big ones. And feeling confident that you can solve problems will go a long way to helping you feel less stressed.
• Be flexible. Sometimes, it’s not worth the stress to argue. Give in once in a while or meet people halfway.
• Get organized. Think ahead about how you’re going to spend your time. Write a to-do list. Figure out what’s most important to do and do those things first.
• Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits for yourself and others. Don’t be afraid to say “no” to requests for your time and energy.

Relax

• Take deep breaths. If you’re feeling stressed, taking a few deep breaths makes you breathe slower and helps your muscles relax.
• Stretch. Stretching can also help relax your muscles and make you feel less tense.
• Massage tense muscles. Having someone massage the muscles in the back of your neck and upper back can help you feel less tense.
• Take time to do something you want to do. We all have lots of things that we have to do. But often we don’t take the time to do the things that we really want to do. It could be listening to music, reading a good book, or going to a movie.

Take care of your body

• Get enough sleep. Getting enough sleep helps you recover from the stresses of the day. Also, being well-rested helps you think better so that you are prepared to handle problems as they come up. Most adults need 7 to 9 hours of sleep a night to feel rested.
• Eat right. Try to fuel up with fruits, vegetables, beans, and whole grains. Don’t be fooled by the jolt you get from caffeine or high-sugar snack foods. Your energy will wear off, and you could wind up feeling more tired than you did before.
• Get moving. Getting physical activity can not only help relax your tense muscles but improve your mood. Research shows that physical activity can help relieve symptoms of depression and anxiety.
• Don’t deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating.

Connect with others

• Share your stress. Talking about your problems with friends or family members can sometimes help you feel better. They might also help you see your problems in a new way and suggest solutions that you hadn’t thought of.
• Get help from a professional if you need it. If you feel that you can no longer cope, talk to your doctor. She or he may suggest counseling to help you learn better ways to deal with stress.
• Help others. Volunteering in your community can help you make new friends and feel better about yourself.