What is stress?
Stress is when life's
demands seem too heavy. You feel anxious and tense and may be aware
that your heart is beating faster.
A certain amount of
stress in our lives is unavoidable and a little may even be good for
us. Some people claim they can accomplish more if they have a work
deadline. Too much stress, however, is harmful. Your body responds to
stressful situations by raising your blood pressure and making your
heart work harder. This is particularly dangerous if you already have
heart or artery disease or high blood pressure. Stress is more likely
to be harmful if you feel helpless to affect the problem or situation.
Your body reacts to stress in other ways, too. Symptoms like back
pain, tiredness, headaches, muscle aches, heartburn, upset stomach,
shortness of breath, high blood pressure, and weight gain or weight
loss are often caused in part by stress. Many office visits to family
doctors are for conditions related to stress.
How does it occur?
Anything you see as a
problem can cause stress in you. Different factors may cause stress in
other people. Stress can be caused just as easily by everyday matters
as by major problems.
What are the symptoms?
Symptoms may include:
- difficulty sleeping, tiredness, aches, pains, heartburn,
indigestion
- change in bowel and bladder habits
- anxiety, tension, depression
- increased use of cigarettes or alcohol.
How is it diagnosed?
Your doctor may recognize that stress is an underlying problem from
your medical history and symptoms. For example, your blood pressure
may be high. However, stress can cause common symptoms, such as
headaches or digestive problems, that have many possible causes. For
this reason your doctor may ask whether your symptoms could be related
to stress.
The diagnosis of stress-related illness is not a "rule out"
process. That is, the doctor need not check out every other physical
possibility before making the diagnosis of stress- related disease.
Your doctor may give you a questionnaire to screen for anxiety and
stress.
How is it treated?
Your doctor will treat any symptoms the underlying stress is
causing. He or she may also counsel you or refer you to a psychologist
to talk to you about techniques to reduce stress in your life and to
cope with stress that you can't avoid. Deep breathing, meditation,
stretching your muscles, improving your diet, increasing your
exercise, and learning to relax can help you manage stress.
Exercise
Exercise relieves pent-up energy. It also increases fitness, which
helps your body cope with stress. Take up a sport, join an exercise
group, or walk at least a mile a day. Try to exercise with other
people because social contact helps relieve stress, too.
Relaxation
Relaxation releases muscle tension and calms the mind. Sit
comfortably and tighten each muscle in turn for a few seconds, then
relax it. Either start with your head and work downward or start at
your feet and work upward. Do this every day.
Other coping strategies
- Have a health checkup. The healthier your body, the better you
can deal with stress.
- Follow your doctor's advice for reducing and coping with stress
in your life.
- Follow your doctor's advice for treatment of any stress- related
symptoms you have.
- Eat three or four small, nourishing, high-fiber meals a day.
- If you are overweight, talk to your doctor about weight control.
- Take time for yourself. Set aside time each day especially for
exercise or relaxation.
- Take time out for relationships. Sit and talk with family and
friends.
- Join an interest group centered on a hobby, sport, or social
activity.
- Try to be prepared. Don't put things off and then have to
struggle to catch up.
- Simplify your life. Don't try to do too much. Set goals you can
achieve. Learn to say "no."
- Be willing to resolve disputes. Don't hold onto anger.
- Share your burdens. Just talking problems through will often
resolve them.
- Don't worry about things you can't control.
- Don't roll all your troubles into one large, insoluble one.
Break down the difficulties into the smallest parts, then work on
the easiest part first. Build on success.
