When we are exposed to demands, change and threats our
bodies respond with many physical changes collectively referred to as the Stress
Response. Sometimes this experience can be exciting and pleasurable, and other
times it can be frightening and worrying. We all need a certain amount of
stress, or else our lives would be boring and empty. However, when excessive
amounts of stress are experienced for prolonged periods of time (Chronic Stress)
our bodies become exhausted by constant activity. If we don’t manage stress it
can damage us both physically and emotionally.
HOW DOES STRESS AFFECT MY HEART?
Some of the physical changes included in the Stress Response
are increased blood pressure and the release of fatty acids and glucose into the
blood stream. These changes take place in order to help us fuel the muscles so
that we can take action to protect ourselves. But when we are under Chronic
Stress the levels of fats and cholesterol that are circulating in the blood
stream increase and our blood is likely to clot more quickly. These conditions
are potentially dangerous for our hearts. Furthermore, in an attempt to cope
with Chronic Stress, we may smoke, drink alcohol, overeat or become more
sedentary. All of these behaviours are risk factors for heart disease and
stroke.
HOW CAN I TELL WHEN I AM UNDER CHRONIC
STRESS?
It is often difficult to take an objective view of yourself
to see how stressed you really are. However, some common signs of stress may be
easier to spot. Do you:
Easily snap and shout at those around you?
Often feel close to tears?
Have reduced sex drive?
Sleep badly?
Fidget, pace, bite your nails or fiddle with your hair?
Find it hard to concentrate and impossible to make decisions?
Find it increasingly difficult just to talk to people?
Eat when you are not hungry or skip meals altogether?
Feel tired most of the time?
Feel suspicious of others?
Drink alcohol or smoke to help you through your day?
Feel that you just cannot cope?
If you answer “yes” to four or more of these questions, then
you may be suffering the effects of Chronic Stress. Of course, there are a wide
range of other physical, emotional and behavioural symptoms of stress
exhaustion.
HOW CAN I MANAGE STRESS?
Create a Balanced Lifestyle …
that includes everything you need on a regular basis:
Occupation: Be involved in an
activity that gives you a sense of purpose and satisfaction.
Recreation: Be sure to schedule
“fun” on a regular basis. Also make time for hobbies and quiet activities which
will absorb your attention away from your worries, for example: gardening,
playing a sport, listening to soothing music, painting, craft activities, etc.
Exercise: Getting physically
active helps you to release the tied up energy of stress while also
strengthening your body. Furthermore, exercise helps you to clear the fat from
your blood stream.
Nutrition: Eating a balanced
and healthy diet gives your body the basic tools for coping with increased
demands.
Support System: Interaction
with people fills a human need for companionship and sharing. You need people
who will listen to your problems, understand and support you. You need people
who will challenge you to be more than you think you can be. You need people
with whom you can let down your guard and have a good time.
Make changes that would reduce your
exposure to stressful experiences
- Know your limitations and learn to say “No” to excessive
requests or demands.
- Set realistic goals for yourself.
- Make changes that would enable you to avoid unpleasant conditions.
- Take regular holidays.
- Face your work or relationship problems and find solutions.
- Be aware of those tasks, situations or demands that are particularly
stressful for you so that you can purposely intersperse pleasant experiences
among them.
- Schedule in ‘down time’. Rather than working through lunch every day, plan
at least one outing a week where you meet with friends other than your work
colleagues. Learn to plan a completely work-free weekend every other weekend.
Your attitude will be refreshed and your energy replenished.
Utilize Positive Self Talk
Replace negative and overly demanding self-statements with
those that are more flexible, accepting and positive.
Provide your body with regular intervals for relaxation.
Give your body the opportunity to truly relax by following
structured exercises for a few minutes several times a week. These activities
enable you to release your worries and bring your body into a state of true
restfulness. They may include Progressive Muscle Relaxation, Deep-Breathing,
Imagery or Meditation.
