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Heartline Magazine January - March 2005
Dealing with stress
By Dame Bennett RN
Stress does not affect everyone in the same way. Each of us
is vulnerable to stress in differing degrees. Your individual vulnerability to
stress depends on your current lifestyle and events currently experienced.
Stress is the way we respond physically, mentally,
emotionally, spiritually and socially to the changes and challenges in our life.
Each or us has our own unique tolerance to how much stress we can handle in a
healthy way, and how much stress causes diseases and discomfort within us. Some
of us can handle the big stressful events better than the little daily ones; and
others are the opposite. Some of us are genetically more prone to suffer the
effects of stress, and others are amazingly resilient.
There are two types of stress. One is called “eustress”,
which is a positive stress. This takes the form of energy, momentum, and gives a
boost to one’s productivity. The other is called “distress”, destructive stress
that, if not resolved, will build in the body and lead to emotional and physical
illness.
Social expectations, such as social engagements,
presentations and obligations are sources of stress. Environmental factors like
weather, noise and traffic can present sources of stress, as well as
physiological factors like growth, illness, aging and accidents. Our perception
of what is stressful to us as individuals may very well determine our
susceptibility to the disease.
The effect of stress on your body may be manifested in
various ways. One is a feeling of anxiety and imbalance, tension and physical
symptoms of some muscles. Tension headaches, nervous impulses such as an
increased heart rate, breathing or blood pressure are also possible symptoms.
High intensity of stress can produce actual illness, or an extreme level of
energy, such as “fight or flight” scenario, where one will either take on a
situation with the utmost zeal, or run away with equal rapidity.
Stress related illnesses include increase in blood pressure,
increase in blood cholesterol, increase in heart rate, and increased risk of
stroke or heart attack. Ulcers, colitis, asthma and other respiratory disorders,
muscle tension, headache, cold sores, skin conditions, panic and anxiety
disorders, loss of sleep, loss of appetite, confusion, anger, depression and
even suicide are all stress related illnesses.
Nevertheless, you can manage and reduce your stress. Firstly
you should identify how vulnerable you are to stress and identify exactly what
stresses you out. By doing that you are better able to have a more proactive
approach to managing stress.
Things you can do to reduce your stress
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Become aware of your stressors and your emotional and physical reactions.
Notice your distress. Don’t ignore it.
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Recognize what you can change. Can you change your stressors by avoiding or
eliminating them completely? Can you shorten your exposure to stress?
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Reduce the intensity of your emotional reactions to stress. Are you taking a
difficult situation and making it a disaster? Try to temper your excess
emotions. Do not labour on the negative aspects and the “what ifs”.
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Learn to moderate your physical reaction to stress. Slow, deep breathing
will bring your heart rate and respiration back to normal.
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Build your physical reserves. Exercise for cardiovascular fitness three to
four times a week. Moderate, prolonged rhythmic exercise is best, such as
walking, swimming, cycling or jogging.
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Eat balanced, nutritious meals. Avoid nicotine, excessive caffeine, and
other stimulants. Mix leisure with work.
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