Introduction
Stress is the emotional and/or physical response you have when you experience change or feel overwhelmed or under attack. Basically, you perceive a situation as offering more than you can handle. Your body reacts by speeding up your breathing and heart rate, slowing down your digestion and pumping more blood to your muscles.
Some stress is healthy. It gives you energy to work and react to changes in the environment. However, prolonged and/or intense stress poses serious risks to your health. Research has linked it to a myriad of health problems, including heart disease, anxiety, depression, back pain, headaches, digestive ailments, insomnia and a weakened immune system.
Symptoms
The body possesses various mechanisms to cope with stress. In what�s known as the 'fight- or-flight' response, the heart pounds faster and harder, increasing blood pressure. Extra volumes of blood are diverted from the digestive system and other organs to the brain, muscles, lungs and heart to provide extra energy and stamina.
While helpful in a crisis, this response isn't always suitable for modern-day stress. Tense muscles, headaches, stomach cramps, teeth clenching, exhaustion, lumps in the throat and sleeplessness are all symptoms directly attributable to stress. Stress can also lead to memory problems, depression, emotional outbursts and panic attacks.
What's more, constant stress may deplete the immune system's resistance, increasing vulnerability to all kinds of illnesses. The long-term effects of stress, which researchers are continuing to explore, appear to be a contributing factor in many chronic illnesses, including cancer and heart disease.
Causes/Risk Factors
Stress is the non-specific response of the body to stressors, which can be emotional, chemical, physical or environmental/social in nature. A person�s response to stressors depends on many factors, including genetic make-up, immune defences, nutritional status and psychological attitude.
Emotional stressors include feelings such as love, hate, guilt, anger or envy. Work and relationship problems with family, friends or social groups are probably the most significant emotional stressors.
Chemical stressors can be viruses, bacteria, toxins, lack of oxygen, drugs, nutritional deficiencies, pollution, cigarettes, alcohol and junk food.
Physical stressors include X-rays, ultraviolet light, sound waves, loud noises, gravity, temperature, and chronic illnesses, such as heart disease, diabetes or arthritis.
Environmental/social stressors can be poverty, living in an unsafe neighbourhood, lack of access to community services, social isolation or discrimination. Conflicts between society and your belief system, changes in marital status, graduating from high school and retiring from work are some other instances of environmental/social stress.
Often, we cause our own stress by having exceptionally high standards and engaging in workaholic behaviour. These are qualities of the typical type-A personality -- a prime candidate for heart attacks.
Another common risk factor for stress is an unhealthy lifestyle. Sleeping and eating irregularly don't allow the body to rejuvenate enough to cope with stress. Lack of physical activity also compounds the effects of stress, since exercise helps to create an internal balance and relaxes the mind.
Drugs can mask the initial stress response. Painkillers for headaches and coffee to fight exhaustion are some of the ways people avoid dealing with the physical effects of stress, even though the mind and body continue to struggle with it.
What You Can Do
Building your stress resilience begins with addressing any underlying emotional issues. Although these can be very painful to deal with, it's important you do so for both your mental and physical health. Ask your doctor whether counselling might help you.
Nurture healthy, supportive relationships. Talk regularly to your family and friends.
Have a positive attitude. Learn to laugh. Be with people you enjoy.
Allow yourself to relax and have fun. Do recreational activities that you enjoy, such as listening to music, pursuing hobbies and going on trips.
Learn to practise relaxation techniques such as meditation, yoga, deep breathing exercises or autogenic training (self-suggestions to relax the muscles of the body).
Look at your lifestyle and see what can be changed in your work situation, your family situation or your schedule. Time management can help you prioritize activities and avoid procrastination.
Help others: volunteer work can be an effective and satisfying stress reliever.
Exercise is another great stress reliever. Engage in 30-60 minutes of physical activity daily. In addition to boosting your health, the fresh air and increased circulation will give you a new perspective on problems.
Nourish your body with healthy food choices based on Canada�s Food Guide.
Don't drink alcohol or do illegal drugs. Caffeine, excess sugar and fat can all tax the body's natural ability to manage stress.
Don't smoke and avoid secondhand smoke. Smoking to relax is a psychological fallacy, since nicotine increases rather than reduces stress. If you do smoke, take steps to quit immediately.
Keep a personal journal in which you can express your feelings.
Don�t try to be competitive or too perfect and ease up on your criticism of others.
Relax with a good book or enjoyable music.
Avoid loud noise, which can be extremely stressful.
Get an adequate amount of rest. Sleep interruptions or prolonged sleep withdrawal can deplete energy and cause an excessive amount of stress.
You can't change what's happened, but you can change how you respond to it. Cognitive behavioural therapy will show you how by helping you to develop internal coping skills. Your doctor can refer you to a therapist.
What You Can Take
Foods rich in B vitamins, such as whole grains, green vegetables, eggs and lean meats, help build resistance to stress. Nutritional yeast is a good food source of B vitamins.
To help alleviate symptoms of stress resulting from excessive adrenaline production, eat lima beans, tomatoes and salmon. These are high in potassium, which helps the adrenal gland to balance sodium and potassium levels in the body. Likewise, to maintain this balance, avoid salt.
Prescription medications may be required in severe cases of stress. Consult your doctor for more information.
Further Resources
Contact the Canadian Mental Health Association at www.cmha.ca or 297-1700 and the Heart and Stroke Foundation of Canada at www.heartandstroke.ca or 1-866-408-5465.
