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In the United States, the expression "stressed out" has become part of everyday conversation. Being "stressed out" is often the reason given for behavior that is not normally acceptable. People may say, "I yelled at my kids because I was 'stressed out'." Stress is often viewed as something negative that takes control of our lives. Stress is a normal part of life. However, it does need attention so that it does not take over our lives.
Stress is an automatic physical reaction to danger or change. The purpose of the reaction is to give extra strength to help deal with the danger or change. Some common causes of stress are holidays, work, health concerns, loss, and personal relationship issues. Some people are even stressed by changes in the weather.
The human body has both physical and emotional ways of indicating stress build-up. Some common physical indicators are:
- Headaches
- Tight feeling in neck or shoulders
- Digestion problems
- Sleeping problems
- Irregular heart beat
- Nail biting
Emotional indicators of stress overload can include:
- Withdrawing from friends or family
- Anxiety
- Anger
- Difficulty concentrating
- Crying easily
- Confusion
- Increased use of substances
Stress can have both positive and negative effects that are determined by the severity and length of the stressful experience. Some of these effects are identified in Give Your Heart A Healthy Beat from North Carolina Extension and University of Nebraska-Lincoln's, Balance Newsletter, June 1997. Negative effects include; depression, hypertension, increased cholesterol levels, narrowing of arteries limiting blood flow to heart and brain, increased chance of blood clots, TMJ (temporomandibular joint disorder), irritable bowel syndrome, asthma, diabetes, hives, psoriasis and infertility. Positive effects include; increased productivity, increased effectiveness, and feeling more useful, in control and connected.
Colorado State University Extension Fact Sheet 10.208, Happier Holidays, suggests ways to resist unhealthy amounts of stress, especially during the busy holiday season. This Fact Sheet is available from the Colorado State University Extension office in your county or at www.ext.colostate.edu. Some of the suggestions from Happier Holidays include: set realistic expectations; break big jobs into small parts; mix work and play; organize, plan and reorganize; keep an emergency closet with gifts and cards for last minute events; and set priorities.
The following suggestions from Manage Stress: Keep Your Cool at 50 Plus, an American Association of Retired Persons (AARP) publication, are not only helpful during the busy holiday season but also throughout the year.
- Learn how to say "no"
- Think positively
- Use affirmative self-talk
- Develop a hobby
- Apply problem solving strategies
If unhealthy amounts of stress are identified, there are some activities that help reduce stress. Physical exercise, controlled breathing exercises, meditation, and visualization activities are things that are easy to learn and cost almost nothing. Making an effort to see the humor in situations and carrying a book or needlework to fill the time spent waiting in lines can reduce stress caused by circumstances or environment.
Some people find that a change of scenery, as simple as finding a new route home from work or walking a new route for exercise, can also reduce stress. Making simple changes in eating habits and reducing the use of caffeine, alcohol, and tobacco can also be helpful.
If all of these things do not help get and keep stress under control, it is probably time to talk to someone you trust to help identify the source of your stress and get other ideas on stress reduction. Talk to a professional who deals with mental health issues if you feel trapped, can't concentrate, feel your relationships are being affected or have difficulty eating or sleeping.
Regain control of your life. Keep stress at levels that provide all the positive benefits without the negative effects.
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