Stress

What is Stress?

"Stress is the inability to cope with a perceived or real threat to one's mental, physical, emotional, and spiritual wellbeing which results in a number of physiological responses and adaptations."
-- Seaward, Brian L. (1994). Managing Stress, Jones and Bartlett, London.

"Stress results from an imbalance between demands and resources."
-- Lazarus, R.S. and Folkman, S. (1984). Stress, Appraisal and Coping, New York: Springer.

"Stress occurs when pressure exceeds your perceived ability to cope."
-- Palmer, S. 1999. 

Stress is a normal part of everyone's life. However, too much stress or ignoring stress can cause both physical and mental health problems.

Fight or Flight

When a person is faced with a perceived threat the body prepares for two modes of action: fight and attack or run away from the danger. The fight or flight response is thought to have helped humans against life threatening situations. As humans have evolved it is theorized that the fight or flight response has not developed at the same pace as the brain.

Example of Fight or Flight Response:

• Sensors perceive the stimuli (Example: witnessing a car accident)
• Brain deciphers the information as either a threat or non-threat
• If a threat, the body activates the nervous and endocrine systems to a fight or flight response
• The response is continued until the threat is gone or over
• When the threat is gone, the body returns to state of calmness

Types of Stress

Eustress: perceived as good stress, might be motivational or spiritual

Acute: comes up quickly, is intense and disappears quickly

Chronic Stress: stress that is a perceived threat which may not be as intense as an acute but is over a longer period of time

The Physiology of Stress: What Happens to the Body

• When the fight or flight response is activated, adrenaline is released. This switches on the alert button and the person becomes more energetic
• Increase in heart rate and breathing
• Blood used for digestion is sent to muscles
• If it is an acute response, the body quickly recovers
• If the stress is chronic, the body does not return to its normal status and this result can cause wear on the body
• Chronic stress can cause:
  • Insomnia
  • Backaches
  • Tension Headaches
  • Migraine Headaches
  • Ulcers and Colitis
  • Temporomandibular Joint (TMJ) Syndrome
  • High Blood Pressure
  • Coronary Heart Disease

Coping Strategies

Be realistic: Set limits. Say no to extra responsibility or activities if feeling overwhelmed.

Stop being a superhero: No one is perfect so don't expect that from yourself or others. What really needs to get done? Is a deadline realistic? Ask for help when needed.

Take one thing at a time: When feeling overwhelmed by many tasks, pick one urgent task. Complete one task before moving onto another.

Be flexible: Arguments can lead to more stress. Try to come to an understanding with others. They will usually meet you half way.

Go easy on the criticism: Expectations for self and others can be too high, setting people up to fail.

Share feelings: Stay in touch with people! Friends can provide a sounding board, show support and provide guidance.

Other coping strategies include: Journal writing, art therapy, humor, behavior modification, creative problem solving, time management, social/support groups, spiritual support, cognitive restructuring, choice theory, etc.

Relaxation Techniques

Exercise: Helps to decrease stress with the release of endorphins . By having this analgesic effect on the body, endorphin release results in a state of euphoria.  In addition to reducing pain this also aids in the reduction of stress.  Due to these effects, endorphins are known as the body's "natural painkillers".

Meditation: Quiet reflection and thinking about positive things or nothing at all can help relieve stress.

Massage: An increasing number of research studies show massage reduces heart rate, lowers blood pressure, increases blood circulation and lymph flow, relaxes muscles, improves range of motion, and increases endorphins (enhancing medical treatment).

Progressive muscle relaxation: Is an example of a deep relaxation technique that can be used to reduce symptoms of stress, anxiety, insomnia, and certain types of chronic pain. Based upon the simple premise of tensing or tightening one muscle group at a time, followed by a release of the tension, this form of relaxation is used by physicians (in combination with standard therapies) for a number of conditions including headaches, cancer pain, high blood pressure, and digestive disturbances.

Other Relaxation Techniques

• Yoga
• Diaphragmatic Breathing
• Mental Imagery
• Aromatherapy
• Music Therapy
• Hypnosis

Seek out help when Necessary

If someone is under more stress than just dealing with a passing difficulty, it may be helpful to talk with a medical professional, spiritual advisor, counseling and mental health staff, or employee assistance professional.