Feelings of stress are caused by the body's instinct to defend
itself. This instinct is good in emergencies, such as getting
out of the way of a speeding car. But stress can cause physical
symptoms if it goes on for too long, such as in response to
life's daily challenges and changes.
When this happens, it's as though your body gets ready to jump
out of the way of the car, but you're sitting still. Your body
is working overtime, with no place to put all the extra energy.
This can make you feel anxious, afraid, worried and uptight.
Any sort of change can make you feel stressed, even good change.
It's not just the change or event itself, but also how you
react to it that matters. What's stressful is different for
each person. For example, one person may feel stressed by retiring
from work, while someone else may not.
Other things that may be stressful include being laid off from
your job, your child leaving or returning home, the death of
your spouse, divorce or marriage, an illness, an injury, a
job promotion, money problems, moving, or having a baby.
Stress can cause health problems or make problems worse if you don't learn ways to deal with it. Talk to your family doctor if you think some of your symptoms are caused by stress. It's important to make sure that your symptoms aren't caused by other health problems.
The first step is to learn to recognize when you're feeling
stressed. Early warning signs of stress include tension in
your shoulders and neck, or clenching your hands into fists.
The next step is to choose a way to deal with your stress.
One way is to avoid the event or thing that leads to your stress--but
often this is not possible. A second way is to change how you
react to stress. This is often the best way.
Exercise is a good way to deal with stress because it's a healthy way to relieve your pent-up energy and tension. It also helps you get in better shape, which makes you feel better overall.
Meditation is a form of guided thought. It can take many forms.
You may do it with exercise that uses the same motions over
and over, like walking or swimming. You may meditate by practicing
relaxation training, by stretching or by breathing deeply.
Relaxation training is easy. Start with one muscle. Hold it
tight for a few seconds then relax the muscle. Do this with
each of your muscles.
Stretching can also help relieve tension. Roll your head in
a gentle circle. Reach toward the ceiling and bend side to
side slowly. Roll your shoulders.
Deep, relaxed breathing (see the box to the right) by itself
may help relieve stress. This helps you get plenty of oxygen.
If you want more help treating stress symptoms, ask your family
doctor for advice.
What happens when you are stressed?
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. This is called the fight-or-flight stress response.
Some stress is normal and even useful. Stress can help if you
need to work hard or react quickly. For example, it can help
you win a race or finish an important job on time.
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, and 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.
What can you do about stress?
The good news is that you can learn ways to manage stress.
To get stress under control:
• Find out what is causing stress in your life.
• Look for ways to reduce the amount of stress in your
life.
• Learn healthy ways to relieve stress or reduce its
harmful effects.
How do you measure your stress level?
Sometimes it is clear where stress is coming from. You can
count on stress during a major life change such as the death
of a loved one, getting married, or having a baby. But other
times it may not be so clear why you feel stressed.
It's important to figure out what causes stress for you. Everyone
feels and responds to stress differently. Keeping a stress
journal may help. Get a notebook, and write down when something
makes you feel stressed. Then write how you reacted and what
you did to deal with the stress. Keeping a stress journal can
help you find out what is causing your stress and how much
stress you feel. Then you can take steps to reduce the stress
or handle it better.
To find out how stressed you are right now, use this Interactive
Tool: What Is Your Stress Level?
How can you avoid stress?
Stress is a fact of life for most people. You may not be able
to get rid of stress, but you can look for ways to lower it.
You might try some of these ideas:
• Learn better ways to manage your time. You may get
more done with less stress if you make a schedule. Think about
which things are most important, and do those first.
• Find better ways to cope. Look at how you have been
dealing with stress. Be honest about what works and what does
not. Think about other things that might work better.
• Take good care of yourself. Get plenty of rest. Eat
well. Don't smoke. Limit how much alcohol you drink.
• Try out new ways of thinking. When you find yourself
starting to worry, try to stop the thoughts. Work on letting
go of things you cannot change. Learn to say "no."
• Speak up. Not being able to talk about your needs
and concerns creates stress and can make negative feelings
worse. Assertive communication can help you express how you
feel in a thoughtful, tactful way.
• Ask for help. People who have a strong network of
family and friends manage stress better.
Sometimes stress is just too much to handle alone. Talking
to a friend or family member may help, but you may also want
to see a counselor.
How can you relieve stress?
You will feel better if you can find ways to get stress out
of your system. The best ways to relieve stress are different
for each person. Try some of these ideas to see which ones
work for you:
• Exercise. Regular exercise is one of the best ways
to manage stress. Walking is a great way to get started.
• Write. It can help to write about the things that
are bothering you.
• Let your feelings out. Talk, laugh, cry, and express
anger when you need to with someone you trust.
• Do something you enjoy. A hobby can help you relax.
Volunteer work or work that helps others can be a great stress
reliever.
• Learn ways to relax your body. This can include breathing
exercises, muscle relaxation exercises, massage, aromatherapy,
yoga, or relaxing exercises like tai chi and qi gong.
• Focus on the present. Try meditation, imagery exercises,
or self-hypnosis. Listen to relaxing music. Try to look for
the humor in life. Laughter really can be the best medicine.