Stress is a major cause of illness but there are ways to cope with it
Stress affects all of us at some time or another. We all know how it feels. A little can be a good thing if we learn from it. It keeps us alert and ready to react. It can even improve how we perform.
Stress can also be our enemy if it is overwhelming or non-stop. The demands of modern life – relationships, work, study, money and family – can become too difficult to deal with.
Our bodies are affected by what happens around us, how hard we work ourselves and how we think about things.
That nagging headache, upset stomach, racing heart, chest pain, weight gain or loss, sleep problem or even hair loss could be down to stress rather than a medical illness.
Everyone copes with stress differently. Some people seem to breeze through life, while others get anxious at the first sign of any change of plan. If this continues, it can lead to negative stress, or distress, that affects us physically, mentally and emotionally.
Long-term stress can make us more vulnerable to disease and, some think, to cancers.
It is estimated that 75% to 90% of all GP visits are for stress-related ailments such as depression, chronic anxiety, constant fatigue and high blood pressure. We even have a stress hormone, cortisol, and too much of it can lower immunity, making us susceptible to illnesses.
The important thing is to take steps to manage stress, identifying the cause, acknowledging it exists and focusing on changes.
Find the things that are getting in the way of being stress-free, calm and in control. Studies have shown workers who have little control over their work situation are more distressed.
Research also shows that adults with positive attitudes have higher levels of mental and physical health than those with more "negative" outlooks.
The best stress management methods, according to my patients, include avoiding anything that adds to a stressful situation, such as people who bug you, discussions around religion and politics, TV programmes that make you tense.
Also, learn how to say "no" and stick to it.
Don't bottle up your feelings but explain without anger why you want to change the current situation. Talk to a good listener or trusted friend.
Changing expectations, compromising if necessary and making more time for fun and relaxation – walking, having a massage or hiring DVDs that make you laugh out loud – can also help.
Strengthen your physical health with regular exercise, sufficient sleep and balanced and nutritious meals, avoiding alcohol, cigarettes and other drugs.
Some things are simply beyond our control – bills, traffic jams, running late, other people's behaviour. Your job and family will be demanding at times, so it is very easy to forget that stress can actually become the norm for us.
If you suffer unmanageable long-term stress, get some medical help to make sure there are no serious health problems lurking.
For practical tips to manage stress, visit www.liveto100.co.nz
| DIY: STRESSBUSTERS |
|
1 Set reasonable standards for yourself and others without demanding perfection.
2 Keep things in perspective by reflecting on your own positive qualities and gifts. |
3 Postpone things or avoid people that will add to an already stressful situation.
4 Go easy on coffee and sugar; the temporary highs often end with a crash in mood and energy. |
(Published in the Sunday News, 25 October 2009)
More everybody MYHEALTH columns from Barbara Docherty
Barbara Docherty is a registered nurse and clinical lecturer at the University of Auckland School of Nursing, and writer for the everybody.co.nz website. The opinions contained herein are those of the author and not necessarily those of the publisher or sponsor. Copyright UBM Medica (NZ) Ltd.
top
