Keeping Stress Levels Down
By Ann Christine Johnson
Stress is an unavoidable part of life. It occurs when our internal response to external events (called stressors) is one of discomfort or displeasure. When we learn to accept problems as normal, and respond to them realistically and effectively; when we accept that life inevitably brings demands and difficulties, we will react more positively when those demands and difficulties occur.
Not all stressful situations can be avoided. As we get involved in work and personal relationships, we inevitably encounter problems and frustrations, so we can expect and anticipate stress. How we deal with these ‘stressors’ will dictate how much stress we experience throughout our life.
The demands placed on us are not always external demands. We may feel stressed by the many tasks we have to complete at work or at home each day. Much of our stress in these situations may more be the result of the demands we place on ourselves, rather than those placed on us by an employer or our family. Often, people increase their stress levels by expecting a lot more of themselves than others do. As we work on managing the stressors in life, be sure to not confuse stress with challenge, excitement, or motivation. Although stress in a general sense can be good for us, being over-stressed or distressed can be harmful to our health and general wellbeing.
Chronic patterns of self-hate, guilt, and self-criticism raise the body’s stress levels and weaken the immune system. Environmental stressors, such as elevated sound levels and over-illumination; daily stress events, such as lost keys, heavy traffic and transport delays; life changes, such as leaving school, starting work, setting up house, giving up driving, illness, and ageing; workplace stressors, such as role strain, role confusion and lack of control; can elicit a stress response in the body.
These responses may appear as accelerated breathing and heart rate; elevated blood pressure, dilated pupils, chest pains, muscle cramps, racing pulse, knots in the stomach and sweaty palms, headaches, nausea, vomiting, light-headedness. These symptoms are the brain alert and body response to a situation perceived as threatening in some way.
Prolonged activation of the stress response system and subsequent overexposure to cortisol and other stress hormones, can deplete the nutrients and energy resources of the body, creating a state of physical exhaustion. This disruption can affect almost all of the body’s processes, increasing the risk of obesity, insomnia, nightmares, digestive problems and memory impairment. It can cause loss of or increased appetite, headaches, cold sores, irritability, moodiness, poor concentration, aches, pains, fatigue, crying spells, panic attacks and depression.
Skin conditions, such as psoriasis, eczema, hives and acne can worsen, and it may trigger an asthma attack. Undue stress can cause diabetes, hyperglycemia, colitis, IBS (irritable bowel syndrome), thyroid malfunction, stomach ulcers or the common cold. Lowering our stress levels helps to avoid developing health problems and assists in maintaining wellness.
There is a significant relationship between state of mind and the condition of the body. When we experience considerable stress, we are likely to worry and fret more than usual. As a result, there is an increased risk of physical illness. When we are worn out and rundown, we are more likely to over-react to stressful situations than when we are fresh and well-rested. Lack of sleep or exercise can cause us to be irritable or upset.
When we work continuously, without taking time-out to relax, tension can build up. Some small or insignificant event can cause our temper to explode. The more we over-exert ourselves, sleep erratically, eat unhealthily, and exercise irregularly, there is an increased chance of being uptight, irritable, and unreasonable; possibly over-reacting to stressful situations. If we are in the habit of taking care of our physical health, and take it easy once in a while, our stress levels can be reduced considerably.
Unfortunately, the people who most need to learn to take care of themselves are usually the ones most likely to resist doing so. As busy as we may be, the point is that it is a matter of finding the time to take care of ourselves. To do this, we need to decide that it is an important priority in our life. In the long run, taking care of our self saves time rather than costing time.
When we have been busy for an extended period of time, exhaustion causes us to get tired and lose efficiency. We are likely to begin to think less clearly, start to lose concentration, spend longer time doing tasks, and then worry about these changes. We attempt to compensate for this by working harder and even less efficiently. When we feel weary or unwell, we can do considerably less in an hour than when we are refreshed and well rested. If we take the time to relax and become revitalized, when we do return to work, we more than make up for ‘lost’ time. Those who say they have no time to relax may be kidding themselves. If we keep up the hectic pace, we can pay a hefty price.
What we eat and drink each day can contribute to the stress response in the body. Drinking caffeine increases metabolism and trigger the release of stress hormones. It may be best to limit caffeine intake and drink herbal teas and water instead. When the body is under stress, it uses vitamins C and B-complex, which can lead to vitamin depletion. During periods of excessive stress supplementation of those vitamins may be necessary to reduce the risk of potential health problems. Using some practical strategies may help to keep stress levels in check.
Refined sugar and processed white flour have been implicated in the depletion of B-complex vitamins in the body. Table salt and cooking salt may result in fluid retention, which has been correlated with hypertension. Missing meals or eating poorly may cause a lower tolerance to the stressors in life than if we eat a balanced diet and drink plenty of water each day.
Most people these days know that smoking cigarettes and drinking alcohol in excess can be detrimental to their health and wellbeing, yet many people continue to do so. Nicotine can cause a stress response in the body by stimulating the adrenal glands, which releases stress hormones. It can deplete the body of vitamins C and E. Drinking alcohol can deplete the body of vitamin B and contribute to us feeling tired or unwell. While moderate drinking may not be harmful, any level of cigarette smoking has a negative effect on our physical health.
Consider incorporating some practical strategies daily, as stress can leave us feeling mentally and physically exhausted. Strategies may include eating healthily and exercising regularly; practicing meditation, tai chi or yoga; establishing priorities in areas of life; changing jobs if unhappy at work; walking away from negative relationships; discussing problems with a trusted friend or family member; not obsessing about weight or appearance; moderating (and maybe delegating) the daily workload and taking some time off at least once a year to ‘get away from it all’; physical activity, such as hitting a punching bag repeatedly when you feel stressed to release any pent-up energy; giving and receiving love and affection regularly; watching TV sitcoms; repeating a calming phrase or word when you start to feel angry, anxious or stressed; using mental imagery to help you relax; considering the positive and negative aspects of a situation in order to get a balanced point of view; not dwelling on the past or worrying about the future–this is key to keeping our stress levels in check.
While these strategies won’t eliminate stress altogether (as stress is necessary part of the human condition), they will help to keep stress levels down. The amount of stress that we may experience in daily life will be less likely to harm us or to cause health problems later.
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About Ann C. Johnson
Ann C. Johnson Assoc MAPS: General Psychologist has worked in helping professions for the past 35 years. In the past seven years, she has published three books on personal and spiritual development. Inspired by posts she reads on Facebook and events happening in her own life Ann continues to write articles on a regular basis. Ann can be found on https://www.facebook.com/annjohnson1948.
