Michael S. Rosenbaum, Ph.D.Have you ever found yourself with sweaty hands
on a first date or felt your heart pound during a scary movie? Then you know you can feel stress in both your mind and body. This automatic response developed in our ancient ancestors as a way to protect them from predators and other threats. Faced with danger, the body kicks into gear, flooding the body with hormones that elevate your heart rate, increase your blood pressure, boost your energy, and prepare you to deal with the problem. You probably do confront multiple challenges every day, such as meeting deadlines, paying bills, and juggling childcare that make your body react the same way. As a result, your body's natural alarm system may be stuck in the "on" position, and that can have serious consequences for your health. Even short-lived minor stress can have an impact. You might get a stomachache before you have to give a presentation, for example. More major acute stress can have an even bigger impact. Studies have shown that these sudden emotional stresses - especially anger - can trigger heart attacks, arrhythmias, and even sudden death. Although this happens mostly in people who already have heart disease, some people don't know they have a problem until acute stress causes a heart attack or something else. When stress starts interfering with your ability to live a normal life for an extended period, it becomes even more dangerous. The longer stress lasts, the worse it is for both your mind and body. You might feel fatigued, unable to concentrate, or irritable for no good reason, for example. But chronic stress causes wear and tear on your body, too. Chronic stress can make existing problems worse, such as headaches. Chronic stress may also cause disease, either because of changes in your body or the overeating, smoking, and other bad habits people use to cope with stress. Stress can also make it harder to recover from an illness. Reducing your stress levels can not only make you feel better right now, but it may also protect your health long-term. 1. Boost your positive affect (happiness, joy, contentment, enthusiasm) by making a little time for enjoyable activities. 2. Identify what is causing your stress. Monitor your state of mind throughout the day. If you feel stressed, write down the cause, your thoughts, and your mood. Once you know what is bothering you, develop a plan for addressing it. That might mean setting more reasonable expectations for yourself and others or asking for help with household responsibilities, job assignments, or other tasks. 3. Build strong relationships. Relationships can serve as stress buffers. Reach out to family members or close friends and let them know you are having a tough time. They may be able to offer practical assistance and support, useful ideas, or just a fresh perspective. 4. Walk away when you are angry. Before you react, take time to regroup by counting to 10. Then reconsider. Walking or other physical activities can also help you work off steam. Commit to a daily walk or other form of exercise. 5. Rest your mind. To help get the recommended 7 or 8 hours of sleep, cut back on caffeine, remove distractions such televisions or computers from your bedroom, and go to bed the same time each night. Activities like yoga and relaxation exercises can not only help reduce stress but also boost immune functioning. 6. Get help. If you continue to feel overwhelmed, consult with a psychologist who can help you learn how to manage stress effectively. A psychologist can help you identify situations or behaviors that contribute to your chronic stress and then develop an action plan for changing them. (This article was adapted from an article provided by the American Psychological Association) |
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January 2019
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