Stress
I seem to hear that word a lot lately. Either I am saying it or I am hearing it from other people. It seems to have crept into our lives without us even knowing it. So what is stress? According to the dictionary, stress is a “specific response by the body to a stimulus, as fear or pain that disturbs or interferes with the normal physiological equilibrium of an organism and/or physical, mental, or emotional strain or tension.” Did you understand all of that or did I just cause more stress in your life? Basically, stress is an internal response to external stimuli. It is how you react to the things that are going on around you. It has many triggers and affects people in many different ways. A situation that may be very stressful for me may not be stressful for you.
Fight or flight…under stress our bodies react just as our ancestors’ did when confronted by a physical threat—you get ready to fight or run away. Back then the physical threat was usually a mountain lion or a wild animal. Your body reacts by releasing adrenaline, your heart rate and your blood pressure increase, your breathing becomes shallow and rapid and your muscles tense for action. Unfortunately, in the modern world, the “mountain lion” you face, is the pressure you are under daily to achieve an increasing number of tasks in shorter periods of time and your accelerated pace of living. The report that is due tomorrow for work, the costume for little Janie’s play, the argument that you had with your spouse or significant other this morning, or even major life changes such as moving to a new city or changes in employment. These are all stressors that you may contend with on a daily basis. When one of these things is resolved then it isn’t too long after that another one comes along. Without a sense of resolution—knowing that danger has passed—your body and mind receive no clear signal that it is safe to stop, take a deep breath and relax.
Effects of stress…each person is different and will respond differently to certain situations. Each person’s ‘mountain lion’ is different and so are the reactions that come with them. However, the effects of stress are always the same. It causes irritability and anxiety over small things, causes muscle tension and soreness, and it weakens your immune system. Your body is an amazing thing, it adjusts to your stress and continues to do so until it takes a stand. That is when you are so stressed and so busy with tons of things that needed to be done. Wouldn’t you know it, you get sick. Not the kind of sick that you can muddle through the day, but so sick that you are flat on your back in bed for close to a week. That is your body telling you that it can no longer take all of the stress that you have put it through. Your body had been sending signals to you for weeks—the achy body, constant headache, always tired; but you continued on until your body made you stop. Now you have not choice but to take the time your body needs to recuperate.
Renewing your body’s resources…this is a vital aspect of getting back on track, whether it is after one stressful event or days of ongoing events. There may be several of these ideas that feel right to you or there may be only one, but the idea is to pick one that works the best for you and then stick with it.
- Meditation. This doesn’t have to be some long, uncomfortable process. All you need is 5 minutes. 5 minutes to quiet your mind and breathe deeply. Picture yourself where you would like to be…the beach, the mountains or on a cruise.
- Make some time each day that you are totally focused on you. Think of the things that you always seem to put on the back burner because there isn’t enough time in the day. Long, hot, bubble bath; going to a movie all by yourself (and splurging for the popcorn and drink of your choice); reading; spending time in nature; working in your garden or just going for a walk.
- Relax! If you are at work and only have a few minutes, take that time and sit back in your chair, close your eyes and take some deep breaths. Again, picture yourself where you would like to be.
- Move your body. It doesn’t matter how stressful of a day you have had, take some time to exercise and move around. You will feel better if you do.
- Talk to a friend. If things seem a little daunting and you just need to get things out in the open, call a friend. Tell them that you don’t need anything fixed, you just need to vent for a few minutes and then you will probably feel better. If what you are feeling is more than a friend can handle, then call a therapist to help you.
- Laugh!!! Do you have a favorite movie that you know will make you laugh no matter how many times you have already seen it? Get it out and watch it!
- Massage—obviously since I am writing this article, I do have to mention massage. Here are some ways that massage can help:
- Massage triggers the relaxation response—this is the physical state of deep rest that changes the physical and emotional response to stress…slows your respiration, calms your nervous system and reduces your heart rate.
- Releases endorphins which are the body’s natural painkillers.
- Relaxes tight and tense muscles.
- Refocuses your attention on the here and now.
- For one hour (or however long your appointment is for), you don’t have to do anything, but be! That time is yours—use it rejuvenate your body, mind and spirit.
These are just a few things that you can do to help you alleviate some of the stress that you may be feeling.
Relaxation is a skill that can be learned. Take a few minutes now and make a list of the things that will help you with your stress, then you will already know what will help you relax when the next stressor comes along. Be aware of the areas where your body holds stress. This awareness can help you recognize early stress warning signs such as shoulder pain or lower back pain. You can then act to take control of your response.