Stress Management POV

Introduction

• Nearly one in five report that they are experiencing high levels of stress 15 or more days each month.
• Low to moderate levels of stress can be beneficial if managed in healthy ways.
• Stress can induce a coping physiological response, such as increased heart rate, decreased appetite, and greater alertness, important in reacting to a situation.
• Negative effects typically come from very stressful events and chronic or stress of long duration.
• Stress can contribute to more serious health conditions, such as depression, heart disease, weight gain or loss, gastrointestinal problems, diabetes and substance abuse. A person’s immune response can also be suppressed by chronic stress, leading to more frequent and severe viral infections.
• It is important for a person to learn to recognize and take control of stress situations and their reactions to them. Taking small steps toward changing unhealthy behaviors is a good start.
• Each person has his own threshold for susceptibility to stress, but risk factors include:
  • Lack of sleep
  • Not eating well
  • Lack of a support network
  • Major life events
  • Experiencing poor physical health

Fundamentals

• It is important to identify what events or situations trigger stress. It’s easy to identify major negative (or positive) life events such as changing jobs or homes, or losing a loved one, but identifying the sources of everyday stress can be more difficult.
• In addition, it is very important to recognize and accept one’s own thoughts, feelings, and behaviors that contribute to a stress reaction.
• People experience stress in different ways, such as having a hard time concentrating or making decisions, feeling angry, irritable or out of control, or experiencing headaches, muscle tension or lack of energy.
• Unhealthy reactions provide only temporary relief and can exacerbate the problem. These include smoking, drinking alcohol and over/undereating, withdrawing from others, sleeping too much, or zoning out in front of the TV or computer.
• Healthy, stress-reducing activities include meditation, exercising, healthy eating or seeking support from friends or family.
• Mindfulness is a form of meditation that can be very helpful.
• Attempting large lifestyle change at once can be overwhelming and often unsuccessful. It is important to focus on changing only one behavior at a time.
• Beneficial activities might include yoga, taking a short walk, going to the gym or playing sports, reading a good book or listening to your favorite music, whatever is enjoyable. If a person feels overwhelmed by stress, it is important that they seek
• If a person feels overwhelmed by stress, it is important that they seek professional help.

 

Reviewed 09/2019 by Medical Integrity