All animals, including humans, respond to threat by
fighting or fleeing. While deciding what to do, your
body gears itself up to respond. Extra stress hormones
(adrenaline, noradrenaline and cortisol) are secreted,
your heart pumps faster, blood pressure rises, breathing
quickens, perspiration increases and digestion slows.
Taking physical action exhausts the stress hormones. But
when stuck behind a desk or in a car, with one tense
situation after another, stress chemicals remain in the
bloodstream. This causes headaches, creating further
anxiety. Eventually your system is so overloaded that a
minor incident can prompt a crisis.
What are some of the physical symptoms of stress?
Aches and pains, palpitations and dizziness, loss of
appetite or compulsive eating, digestive problems,
grinding your teeth, insomnia, breathing difficulties,
stammering or speaking too fast, feeling tired, frequent
infections, as well as reduced sex drive.
How does stress affect behavior?
It can make you unhappy -- depression, anxiety, panic
attacks, feelings of inadequacy, pessimism and
dissatisfaction with life are all part of the picture.
It can make you difficult to live with because people
under stress are often irritable, irrational and
hostile. It can affect your work performance -- you may
be forgetful, lethargic and unable to concentrate or
make decisions.
Can stress make you sick?
Stress may not directly cause illness, but it can be a
contributing factor, triggering allergies, asthma,
migraines, irritable bowel syndrome, eczema, psoriasis
and hives. It's also thought to contribute to high blood
pressure and heart disease.
Question Yourself
Describe situations that make you anxious. Ask yourself
why you were so distressed. What were your concerns?
(I'll never get to the meeting ... I'll lose my job ...
We'll have to sell the house ...) How might you think or
act differently in the future to help you cope more
effectively? List the pros and cons of possible
responses to assess your options.
Quick-Fix Breathing
Slow breathing from the diaphragm is one of the most
effective ways of managing stress. Quick-fix breathing
can release tension in a difficult situation. Calm and
control your breathing by taking several deep, slow
breaths. Return to normal breathing, then repeat. If the
tense situation can't be changed, give a mental shrug,
sigh, drop your shoulders and ask yourself, "Who cares?"
15 Minutes to Sanity
You've read it countless times, but have you practiced
it? Relaxing at will lowers blood pressure and slows
breathing, metabolic and heart rates, enabling your body
to recover its equilibrium.
It takes only 15 minutes. Lie on your back on a firm bed
or mat. Let your feet flop outward and your hands rest
by your sides. Close your eyes and sigh to release
tension. Breathe slowly, pausing after each exhalation.
Release tension in your toes, feet and legs. Then do the
same with your fingertips, arms and neck. Ease tension
in your shoulders by lowering them. Mentally smooth the
muscles of your face. Be aware of the relaxation in your
muscles. When you're ready, slowly open your eyes and
stretch. Bend your knees and roll on your side before
slowly getting up.
Methods of Stress Control
These techniques can add a powerful extra dimension to
stress control.
Meditation
This induces deep physical relaxation and mental
awareness. Sitting comfortably upright, close your eyes
and relax. Focus your mind on an object -- breathing out
and in to the count of four, looking at an image such as
a candle flame or flower, or repeating a word such as
"peace" or "one" for 15 to 20 minutes.
Visualization
Imagine a calm, beautiful scene in detail, smell the
scents, hear the sounds. Repeat affirmative phrases such
as "I feel peaceful." Before any high-pressure event,
picture the scene. Then review what will happen in your
mind, watching yourself deal confidently with the
situation.
Mindfulness or active meditation
Give all your attention to whatever you're doing,
whether it's putting out the trash or eating dinner.
Observe shapes, colors, textures, the movement of your
body. Focus on the moment you're experiencing without
worrying about the past or the future.
Yoga
This combines stretching exercises for fitness with
controlled breathing, relaxation and meditation.
Get Moving!
Exercise helps dispel stress hormones from the
bloodstream and stimulates the release of endorphins,
opiate hormones that give a feeling of well-being. Aim
for 30 minutes of moderate activity most days, 15 to 60
minutes of aerobic activity three to five times a week.
What to Drink and Eat
Say no to excessive caffeine. Sip herbal teas. And drink
water -- at least eight glasses a day.
Additionally, certain herbs can be helpful. Choose from
basil, bergamot, cedarwood, geranium, juniper, lavender,
rose, sage, sandalwood and ylang-ylang. Use them alone
or combine two or three.
