What is Stress?

If you are reading this section on stress, most likely it is for one of two reasons:
Either you are under a lot of stress right now and want to know how to relieve it, or, you are curious about what stress is. In either case, this section may be of help to you.

Stress is defined as any event (positive or negative), situation or circumstance that requires some form of mental, (i.e., psychological/emotional) or physical adjustment. More simply put, it is “wear and tear” on the body or the mind. As I write these words I am unavoidably struck by the irony of my situation. During the preceding seven months my wife and I have: Bought and sold a house, made arrangements for our teenage son and daughter to change schools, driven between Miami and Saint Augustine, Florida (300 miles each way) at least five or six times and, met with realtors, floor companies, painting contractors, interior decorators and home inspectors. Plus, my father, who was an important anchor in my life, died last year after a two year bout with lung cancer. Talk about stress!

All things considered, it is probably unrealistic to imagine living entirely “stress free.” Hence, regardless of your particular circumstances (e.g., social, financial, and/or employment status) you are likely to experience some stress as you journey through life. But, we should also bear in mind the immortal words of Epictetus, who said, some two thousand years ago, “Man is not disturbed by events, but by the view he takes of them.” These are wise words indeed. They offer hope and make the important point that how we deal with stress matters. The sooner and more effectively we cope with it, the less wear and tear (i.e., adverse affects), we are likely to suffer. (Please see section on how to better manage stress for some helpful suggestions).

Sources of stress

In their excellent resource book on stress entitled The Relaxation and Stress Reduction Workbook, authors Davis, Eshelman and McKay (New Harbinger Publications, 2000), point out that stress originates from four basic sources. These four sources are:

The environment; social situations; physiological activity and our thoughts.

First, as we face life in our modern world it is probable that we will, at some time, encounter any number of adverse environmental conditions. Some fairly typical examples include: traffic jams, pollution, severe weather, crime and disease. Admittedly, these are just a few examples. There are, of course, many others we could cite.

The important point to bear in mind is that conditions and circumstances in our world (i.e., environment) are not static; rather, they are constantly changing.
These changes are not always easy for us to deal with; when adaptation to change becomes particularly difficult, the result often is a stress response.

Second, during the course of our lives we face innumerable social situations that challenge our ability to handle pressure and change: A demanding boss or teacher, an ill-tempered friend, or a relative who sometimes takes unfair advantage of us. These situations often “wear on us,” physically and/or psychologically. They also force us to adapt in order to maintain a sense of equilibrium and overall well being. Other examples of potential social stressors include marriage, child rearing, career choice and financial pressures. I’m sure you can think of many examples of your own.

Third, as we age our bodies change. As a result, corresponding changes in the physiological activity of our bodies often occur. Women, who experience “hot flashes” and other unpleasant symptoms during menopause, understand these changes all to well! With age, we also become more prone to injury and illness. Our resilience tends to decrease, as well. As we pass beyond middle-age, it becomes increasingly important, from a health standpoint, to make some major adjustments in our lives. These modifications may include exercising more often, eating more healthy, sleeping better and having to take medication on a regular basis. Many people find these alterations in life-style physically and/or psychologically “taxing.” As a consequence, they sometimes exhibit a stress response.

Finally, the way we typically “think about things” (i.e., our predominant attitudes, thought patterns, viewpoint, etc) can at times, cause us to feel “stressed.” This is especially true as we face some of life’s most important challenges: How will we handle the responsibilities of parenthood? Will we be able to meet our financial responsibilities and still have enough money for retirement? Can we juggle both career and family so that neither one suffers? I’m sure you have thought about these issues from time to time. If so, then you no doubt understand all to well, how thoughts can sometimes lead to stress!

What are some symptoms of stress? How does stress affect us?

People are not alike in the way they react to potentially stressful events and circumstances. Some of us take things as they come (i.e., “go with the flow”). Others, who are less fortunate, develop symptoms that suggest a strong stress response. More often than not, indications of moderate to severe stress include: Loss of hair; difficulty sleeping; changes in weight (weight gain is most frequent); skin rashes; difficulty concentrating and irritability. There are of course, many other symptoms, but these are among the most commonly occurring.

What are some ways to better manage stress?

As noted earlier, some people manage stress better than others. “Good stress responders” have developed effective ways of coping with stress. As a result, they are much less likely to suffer from stress-related events and circumstances than is the case with “poor stress responders.”

Below you will find some helpful suggestions that when applied consistently, can measurably improve your response to stress:

1. Exercise regularly. Generally speaking, aerobic exercise (twenty minutes per day), is most often recommended for people who are under moderate to severe stress. *Be sure of course, to check with your doctor before you begin any exercise program, especially if you have concerns about how it might affect your health.
2. Eating right is more important than one might think, particularly when one is experiencing more than mild stress. So, try to eat a balanced diet. You may also wish to avoid excessive intake of foods that contain stimulants (e.g., coffee) or sugar (e.g., desserts). And, if you are a smoker, lessen your intake of nicotine. Contrary to popular misconception, smoking excites the Central Nervous System and does not “calm us down.”
3. Relaxation and meditation, when practiced regularly, are highly effective ways to mitigate the effects of stress. Two of the more popular forms of relaxation exercises are Progressive Muscle Relaxation and Guided Imagery. Yoga, as well as ordinary meditation (i.e., the discipline of focusing attention and concentration), are equally effective stress reduction methods.
4. To some extent, changing the way we breathe can serve to lessen the deleterious effects of stress. I am referring here to the practice of abdominal or deep breathing (a technique that is easily learned). Practicing this breathing method helps our body restore the balance of oxygen and carbon dioxide, and with it, a greater sense of relaxation.
5. People who are good stress responders tend not to ruminate or dwell on situations and circumstances that are beyond their control. To a great extent, they have learned how to control their thinking. Admittedly, this is not an easy skill to learn. However, I can promise you with utmost assurance that the better you control your thinking (especially negative ruminating), the less susceptible you will be to the effects of stress. This axiom, not surprisingly, is implicit in the practice of yoga as well as other methods of meditation.

References:

1) The Relaxation and Stress Reduction Workbook, by Davis, Eshelman and McKay, New Harbinger Publications, 2000).
2) The Book of Calm, (relaxing ways to manage stress), by Time Warner Books.

*Additional references can be furnished upon request.