Essays

Stress is a psychological and physiological response to events ' that upset our personal balance in some way. When faced with a threat-, whether to our physical safety or emotional equilibrium, the body's defenses kick into high gear in a rapid,   automatic process known as the "fight-or-flight" response. We all know what this stress response feels like: heart pounding in the chest, muscles tensing up, breathe coming faster, every sense on red alert.

The biological stress response is meant to protect and support us. It's what helped our stony age ancestors survive I the life-or-death situations they commonly faced. But in the modern world, most of the stress we feel is in response to psychological rather than physical threats. Caring for a ' chronically-ill child or getting audited by the IPS qualify as stressful situations, but neither calls for cither fight or flight, unfortunately, our bodies don't make this distinction. Whether we're stressed over a looming deadline, an argument with a friend, or a mountain of bills, the warning bells ring. And just like a caveman confronting a sabertouth tiger, we go into automatic overdrive.

If you have a lot of responsibilities and worries, you may  be running on stress a good portion of the time—launching into emergency mode with every traffic jam, phone call from ) the in-laws, or segment of the evening news. But the problem with the stress response is that the more it's activated, the harder it is to shut off. Instead of leveling off once the crisis, has passed, your stress hormones, heart rate, and blood pressure remain elevated.

Furthermore, extended or repeated activation of the stress response takes a heavy toll on the body. Prolonged exposure to stress increases your risk of everything from heart disease, obesity, and infection to anxiety, depression, and memory problems. ‘Because of the widespread damage it can cause, it's essential to learn how to deal with stress in a more positive way and reduce its impact on your daily life.

To get a handle on stress, you first need to learn how to recognize it in yourself. Stress affects the mind, body, and behavior in many ways— all directly tied to the physiological changes of the fight-or-flight response- The specific signs and symptoms of stress vary widely from person to person. Some people primarily experience physical symptoms, such as low back pain, stomach problems, and skin outbreaks. In others, the stress pattern centers around emotional symptoms, such as crying jags or hypersensitivity. For still others, a change in the way they think or behave predominates.

The following table lists some of the common warning signs and symptoms of stress. Use it to identify the symptoms you typically experience when you're under stress. If you know your red flags, you can take early steps to deal with the stressful situation before it—or your emotions—spiral out of control. Some Steps to a Healthier, More Stress-free Lifestyle Include:

Exercise Regularly: Do something to get your blood pumping. This keeps your heart and lungs healthy. Walk, jog, run, dance, bike, swim, play tennis or handball, bowl, take yoga, lift weights, try aerobics, hike, climb rocks — the options are endless- Just beware of competitive sports if you tend to become angry or anxious when playing to win. Pick a sport that will help you relax, not increase your stress.

Adopt a Hobby: Have an activity that's strictly for your own pleasure. This could be singing, playing an instrument, painting, knitting, bird watching, beach combing, photography, or ceramics; again, the options are endless. Make this your chance to 'escape from the world' for a while.

Stop Smoking: Many people light up when they are stressed, without realizing that this is making their stress even worse. The nicotine in tobacco causes a stress response in our body. If that's not enough to make you quit, think about all the stressful illnesses smoking contributes to, such as cancer, heart disease, and high blood pressure-

Or think of the immediate effects: bad breath, yellowed teeth, wrinkles, and increased phlegm. If you are a smoker, talk to a doctor, a nurse, or a friend about help in quilting. If you live or work around people who smoke, try to avoid their secondhand smoke.

Eliminate or Reduce Caffeine: A little pick-me-up in the morning may not be a bad thing, but relying too heavily on caffeine (either drinking large amounts or drinking it continuously throughout the day) can put your body into stress overdrive. Caffeine stimulates a stress response in your body (that's what that pick-me-up is!) Too much can leave you feeling constantly stressed. When cutting back, remember that caffeine comes in other forms besides coffee — non-herbal teas, colas, chocolate, many pain-killers, and 'stay awake' products — so watch what you put in your body.

Eat Healthily: You are what you eat and sticking to a healthy diet will help keep your body strong. Reduce salt, which can lead to tension and high blood pressure, and eat plenty of fresh fruit, vegetables, and whole grains. Remember to eat regularly so you have enough energy. But try not to make your eating habits another stressful part of your life! Giving in to an occasional craving for a chocolate cookie or being rushed for time and eating a fast food lunch is not the end of the world, as long as these are occasional lapses and not regular habits.

Sleep Regularly and Get Enough Sleep: Base your sleep on what you need, not the needs of others around you. If you need eight hours of sleep a night to feel good throughout the day, don't worry that your spouse/sister/parents need less or more. Every person has different sleep needs, and the majority of Americans do not get enough sleep. Once you know how many hours you (usually) need a night, try to stick to a regular sleep schedule so that you can get the most from your sleep time.

Learn a Relaxation Technique: Count your breath. Belly breathes. Make funny faces and wiggle your toes. Find a habit or technique that helps you relax on a day-to-day basis. Just make sure it's one you can do regularly without it affecting your job, school, family or social life. Screaming at the top of your lungs may feel like a great stress relief, but it's not going to get you any promotions or win you any friends.

Avoid Overusing Drugs and Alcohol: If you take medication, be sure to use the proper doses. If you drink Alcohol, limit the amount you drink to no more than 1-2 drinks per day. Avoid all illegal sub-stances. If you have an alcohol or drug problem, going through withdrawal can also cause stress; so be sure to work closely with your physician or a counselor when addressing your problem.

These are just some of the many ways you can reduce  your stress. Visit your doctor; talk to a physical therapist or counselor; take an exercise class; check out a book on relaxation; or research other techniques online. Or you can come up with your own techniques or activities! What's important is to find something that works for you — this means something that you feel comfortable doing, can do easily and regularly, and makes you feel better.