What is stress? The simplest definition is that stress is your body's response to any demand made on it. Stress is not by definition nervous tension or anxiety—stress can provide the means to express talents and energies and pursue happiness. But it can also cause exhaustion, illness, heart attacks, and accidents. The important thing to remember about stress is that certain forms are normal and essential.
As the body responds to physical or psychological stress, certain predictable changes occur. These include increases in heart rate, blood pressure and secretions of certain hormones. These responses to stress will occur whether the stress is positive or negative. In lay terms, it is known as the "fight or flight" mechanism. Continual exposure lowers the body's ability to cope with additional forms of psychological or physiological stress.
The results of continuing stress may cause disruption in one or more of the following areas of health: physical, emotional, spiritual and/or social.
Recognizing stress
The following are signs that you may be experiencing stress:
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General irritability
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Elevated heart rate
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Increased blood pressure
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Increased accident proneness
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Floating anxiety (anxious feeling for no specific reason)
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Trembling
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Insomnia
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Headaches
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Indigestion
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Pain in neck and/or lower back
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Changes in appetite or sleep pattern
Stress is a process that builds. It's more effective to intervene early in the process rather than later. Try to become aware of the signs that suggest the process has begun.
10 Tips for Dealing with Stress
When stress seems to be getting the upper hand in your life, keep these tips in mind:
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Structure each day to include a minimum of 20 minutes of aerobic exercise. Physical activity is one of the most important ways to keep stress away. Movement increases endorphin levels. Endorphins are the body’s “feel-good” chemicals that make you feel happy.
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Eat well-balanced meals, including more whole grains, nuts, fruits and vegetables. Substitute fruits for desserts.
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Avoid caffeine, which may aggravate anxiety, insomnia, nervousness and trembling.
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Reduce alcohol and drugs. These substances may add to headaches and swelling, decrease coping mechanisms and add to depression.
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Get at least 7 hours of sleep nightly. Fatigue is a best friend to stress. It’s hard to think clearly when you haven’t had enough sleep.
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Get in touch! Hug someone, hold hands or stroke a pet. Physical contact is a great way to relieve stress.
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Helping others. It’s almost impossible to feel stressed out when you’re helping someone else. Sign up to volunteer. Or just make it a point to go out of your way to help someone during your day.
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Laughing. Laughter really is the best medicine. It takes 15 facial muscles to laugh. Plus, laughing just makes you feel good!
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Talking. Instead of keeping it all to yourself, talk to someone you trust about the stress in your life.
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Organization. Being unprepared and disorganized can make a difficult day or week even harder. Proper planning and organization can be a challenge, but the payoff will be well worth it.