Stress Management

Gordon McInnis, MA, LPC

What Is Stress?

Stress is the most common cause of ill health in our society, probably underlying as many as 70% of all visits to family doctors. Stress theory, defined stress as "the nonspecific response of the body to any demand made upon it." The "demand" can be a threat, a challenge or any kind of change, which requires the body to adapt. The response is automatic, immediate. Stress can be good (called "eustress") when it helps us perform better, or it can be bad ("distress") when it causes upset or makes us sick.

What is a stress reaction?

The stress reaction results from an increase of adrenaline, a hormone, into the blood stream. This produces a number of changes in the body, which are intended to be protective. The result often is called "the fight-or-flight response" because it provides the strength and energy to either fight or run away from danger. The changes include an increase in heart rate and blood pressure (to get more blood to the muscles, brain and heart), faster breathing (to take in more oxygen), tensing of muscles (preparation for action), increased mental alertness and sensitivity of sense organs (to assess the situation and act quickly).

What are some symptoms of stress?

Manifestations of stress are numerous and varied but they generally fall into four categories (this is only a partial list of most common symptoms):

Physical: fatigue, headache, insomnia, muscle aches/stiffness (especially neck, shoulders and low back), heart palpitations, chest pains, abdominal cramps, nausea, trembling, cold extremities, flushing or sweating and frequent colds.

Mental: decrease in concentration and memory, indecisiveness, mind racing or going blank, confusion, loss of sense of humor.

Emotional: anxiety, nervousness, depression, anger, frustration, worry, fear, irritability, impatience, short temper.

Behavioral: pacing, fidgeting, nervous habits (nail-biting, foot-tapping), increased eating, smoking, drinking, crying, yelling, swearing, blaming and even throwing things or hitting.

What triggers stressors?

External stressors include:

Physical environment: noise, bright lights, heat, confined spaces. Social (interaction with people): rudeness, bossiness or aggressiveness on the part of someone else.

Organizational: rules, regulations, "red tape," deadlines. Major life events: death of a relative, lost job, promotion, new baby. Daily hassles: commuting, misplacing keys, mechanical breakdowns.

Internal stressors include:

Lifestyle Choices: caffeine, not enough sleep, overloaded schedule. Negative self-talk: pessimistic thinking, self-criticism, over-analyzing. Mind traps: unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, rigid thinking.

Stressful Personality Traits: Type A, perfectionist, workaholic, pleaser. Much of the stress that we have is actually self-induced. This is a paradox because so many people think of external stressors when they are upset. Recognizing that we create most of our own stress is an important step in working towards resolution.

So what do I do?

The following are some categories that can be helpful in mastering stress:

Change lifestyle habits:
Decrease caffeine (coffee, tea, colas, chocolate). Eat a regular and well-balanced diet. Decrease consumption of junk food. Eat slowly.

Regular exercise (30 minutes, three times per week – walking is good). Consistent sleep (go to bed at around the same time every day – weekends too). Planned leisure time (everyday, if possible) Relaxation exercises (e.g., meditation, guided imagery).

Change stressful situations:
Learn time and money management. Learn to be assertiveness (it’s different than being aggressive). Improve your ability to problem-solve.

Change your thinking:
Look at things more positively. See problems as opportunities. Don’t buy into your negative self-talk. Keep a sense of humor.

Diversion and distraction:
Take a time-out (anything from a short walk to a vacation) to get away from the things that are bothering you. This will not resolve the problem, but it gives you a break and a chance for your stress levels to decrease. Then, you can return to deal with issues feeling more rested and in a better frame of mind.

Gordon McInnis, MA, LPC is the Clinical Director for the Alice Sisson Counseling Center.

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Stress Management