Understanding Stress

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Stress is a fact of life. Regardless of gender, age, race, or socioeconomic status, each of us experiences it every day. Some of us have mastered a limited stressed life, while others stress themselves into disease. The good news is that by understanding what stress is and how it affects us, we're better equipped to take steps to manage it.

What is Stress?

We all use the word in different ways, but scientists define stress as the ways in which our bodies respond to the changes and challenges in our lives. Meanwhile, a stressor is any event or condition that upsets or excites us.  Let's take the example of a barking dog. The barking is the stressor, while our body's response to the barking is the stress.

While we often think of stress as a bad thing, it can be good too! Eustress is positive stress that challenges us to grow and adapt – caused by a wedding, graduation, birth, or new job. Meanwhile, distress is a result of the negative circumstance– this can deplete our energy rather than encouraging us to grow.

The Stress Response

Our bodies are always working to maintain homeostasis, the stable and consistent level of functioning where systems run smoothly. Stressors create unbalance and trigger the adaptive response, which initiates a biochemical return to normal state.

So, what happens during that adaptive stress response? There are three phases. First is the alarm phase. When a stressor shows up, the body releases adrenaline and other hormones into the system.  Blood pressure goes up, breathing gets faster, and heart rate increases. This gives us a burst of energy that allows for that famous fight-or-flight response. Our bodies are going on alert to combat danger or to run away. And amazingly, all of these changes happen in a few short seconds! Many have similar response in emotional states of distress. The calm exterior masks emotional chaos.

The second stage is resistance: the body mobilizes its resources to return to homeostatis and normal functioning. Functioning at this stage requires some effort. Third is the exhaustion phase, where energies have been drained. Going through the first two stages requires a good amount of physical and emotional reserves.

Ongoing stress - continual stages of alarm and resistance - can eventually deplete our bodies from the ability to functioning at normal levels. This chronic stress can affect nearly all of our body's systems.

Effects on the Body

Regardless if the stressors are threatening or exciting, our body experiences physical and emotional wear from the strain. Short-term effects of stress can include headaches, muscle tension, digestive problems, and changes in appetite or sleep. Scientists have also found that several problems can arise as a result of long-term exposure to stress. These include:

•    Risk of Cardiovascular Disease Many scientific studies have shown that there's a link between chronic stress and long-term increases in heart rate and blood pressure. This increased pressure can eventually lead to atherosclerosis, a thickening and hardening of the arteries, and higher risk of myocardial infarctions (heart attacks).
•    Impaired Immunity The immune system is the body's network of cells, tissues, and organs that fight disease. Recently, scientists have found that during prolonged periods of stress, some hormones destroy or damage certain cells that help immune system function. This means that the body is more susceptible to disease.
•    Mental and Emotional Effects Stress is one of the most common causes of mental and emotional disability and dysfunction in the United States. Research has shown that depression, drug use, anxiety, and a host of other disorders are closely linked to excessive exposure to stress.

Sources of Stress

Eustress and distress can come from a variety of places. Some common stressors include:
•    Society and Environment As our world becomes more crowded and resources are stretched thin, economic and political problems can lead to things like discrimination and violence.
•    Work Whether we're working too much or fighting to find a job after being laid off, work conditions have the potential to lead to distress.
•    Illness Just as our minds can affect our physical health, the way our bodies feel can have a huge effect on our emotions.

How do we minimize its effects of stress on our daily lives? Well, identifying your personal stressors is the first step to stress management. It might help to take a step back and think about events and situations in your life that cause a stress response. A simple way is to keep a journal. Make a habit of noting situations that cause distress, and rate the intensity of your reactions. After a week or so, take a look at your journal. What are the common themes?

Managing Stress

The encouraging news is that we can teach ourselves to restore balance and reduce chronic stress. Proven stress-reducing strategies include:

Deep Breathing

Taking slow, mindful breaths relaxes your mind and body, and can be practiced anywhere and anytime. To melt away stress, pull air deeply into your lungs through your nose for 4 to 5 seconds, filling your chest and belly with air. Hold for 6 to 7 seconds, then exhale through the mouth for 8 seconds. Repeat this sequence 4 times.

Or, try this alternate exercise whenever you have a free moment throughout the day:
1.    Sit up straight in your chair and close your eyes.
2.    With your right hand, place your index finger on your left nostril and your thumb on your right nostril.
3.    Close your left nostril and inhale deeply, evenly, and slowly.
4.    Close your right nostril and exhale deeply, evenly, and slowly.
5.    Repeat this sequence 10 times.

Meditation

Various forms of meditation have been practiced for centuries all over the world. There are many approaches, but most involve sitting quietly while controlling the breath and clearing the mind. Science has shown us that meditation can actually reduce blood pressure and help to achieve a state of relaxation. The primary goal, though, is to work towards inner peace and personal renewal. To get started, try sitting quietly for 15 to 20 minutes once or twice a day. Concentrate on one word or image, and breathe slowly and evenly. To-do lists, anxieties, and other thoughts will crowd your mind – acknowledge them, then let them go. Let yourself work toward a sense of inner peace.

For those wanting more active form of meditation, read 5 Simple Steps to Meditation. This version allows us to be active, but also mindful.

Eating Right

Ensuring that your diet is well-balanced will help to provide the energy your body needs to endurethe stress response. Over and under-eating can actually cause bodily distress. With proper fuel, the body builds resistance to stress in ways that baffle scientists. The bottom line? Nourish yourself with whole foods, including plenty of fruits and vegetables, and ensure that you consume good amounts of lean protein and fiber. For more on healthy eating, check out the United States Department of Agriculture's “My Pyramid” at http://mypyramid.gov.

Exercising Regularly

Physical activity reduces stress by increasing levels of certain hormones that help with mood. Regular exercise will increase also energy and mental alertness. Research shows that even moderate levels of activity can improve your health and well-being. If you’re just getting started, walking is a great way to ease into regular activity. And activities such as yoga and tai chi provide opportunities to explore the connections between our minds and our bodies.

Nurturing Relationships

Friends and family can provide emotional and physical support in times of stress. And sharing your feelings – joy, sadness, fear, or love – with someone you trust is a great tension reliever. More and more, science has proven that people with strong social networks are healthier and less prone to stress. So this week, vow to nurture a relationship. Send an email to an old friend, or ask a new one out for a cup of coffee (or calming herbal tea). You’ll both benefit!

Massage therapy, whether Shiatsu, Swedish, or another approach, is a great way to relieve tension in your muscles that can build up as a result of chronic stress. Other approaches include, visualization, progressive muscle relaxation, practicing optimism, developing your spiritual side, and implementing time management strategies. Take the time to explore these options to find what works for you. Stress is part of the human experience, but choosing to examine and manage it is an exercise in self-awareness and an incredible opportunity for growth.

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