الوسم: Stress

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Stress

Feeling like there are too many pressures and demands on you? Losing sleep worrying about tests and schoolwork? Eating on the run because your schedule is just too busy? You’re not alone. Everyone experiences stress at times – adults, teens, and even kids. But there are things you can do to minimize stress and manage the stress that’s unavoidable.
What Is Stress?

Stress is a feeling that’s created when we react to particular events. It’s the body’s way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened *****ness.

The events that provoke stress are called stressors, and they cover a whole range of situations – everything from outright physical danger to making a class presentation or taking a semester’s worth of your toughest subject.

The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and ****bolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on *****. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body’s energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.

This natural reaction is known as the stress response. Working properly, the body’s stress response enhances a person’s ability to perform well under pressure. But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.
Good Stress and Bad Stress

The stress response (also called the fight or flight response) is critical during emergency situations, such as when a driver has to slam on the brakes to avoid an accident. It can also be activated in a milder form at a time when the pressure’s on but there’s no actual danger – like stepping up to take the foul shot that could win the game, getting ready to go to a big dance, or sitting down for a final exam. A little of this stress can help keep you on your toes, ready to rise to a challenge. And the nervous system quickly returns to its normal state, standing by to respond again when needed.

But stress doesn’t always happen in response to things that are immediate or that are over quickly. Ongoing or long-term events, like coping with a divorce or moving to a new neighborhood or school, can cause stress, too. Long-term stressful situations can produce a lasting, low-level stress that’s hard on people. The nervous system senses continued pressure and may remain slightly activated and continue to pump out extra stress hormones over an extended period. This can wear out the body’s reserves, leave a person feeling depleted or overwhelmed, weaken the body’s immune system, and cause other problems.
What Causes Stress Overload?

Although just enough stress can be a good thing, stress overload is a different story – too much stress isn’t good for anyone. For example, feeling a little stress about a test that’s coming up can motivate you to study hard. But stressing out too much over the test can make it hard to concentrate on the material you need to learn.

Pressures that are too intense or last too long, or troubles that are shouldered alone, can cause people to feel stress overload. Here are some of the things that can overwhelm the body’s ability to cope if they continue for a long time:

* being bullied or exposed to violence or injury
* relationship stress, family conflicts, or the heavy emotions that can accompany a broken heart or the death of a loved one
* ongoing problems with schoolwork related to a learning disability or other problems, such as ADHD (usually once the problem is recognized and the person is given the right learning support the stress disappears)
* crammed schedules, not having enough time to rest and relax, and always being on the go

Some stressful situations can be extreme and may require special attention and care. Posttraumatic stress disorder is a very strong stress reaction that can develop in people who have lived through an extremely traumatic event, such as a serious car accident, a natural disaster like an earthquake, or an assault like rape.

Some people have anxiety problems that can cause them to overreact to stress, making even small difficulties seem like crises. If a person frequently feels tense, upset, worried, or stressed, it may be a sign of anxiety. Anxiety problems usually need attention, and many people turn to professional counselors for help in overcoming them.
Signs of Stress Overload

People who are experiencing stress overload may notice some of the following signs:

* anxiety or panic attacks
* a feeling of being constantly pressured, hassled, and hurried
* irritability and moodiness
* physical symptoms, such as stomach problems, headaches, or even chest pain
* allergic reactions, such as eczema or asthma
* problems sleeping
* drinking too much, smoking, overeating, or doing drugs
* sadness or depression

Everyone experiences stress a little differently. Some people become angry and act out their stress or take it out on others. Some people internalize it and develop eating disorders or substance abuse problems. And some people who have a chronic illness may find that the symptoms of their illness flare up under an overload of stress.
Keep Stress Under Control

What can you do to deal with stress overload or, better yet, to avoid it in the first place? The most helpful method of dealing with stress is learning how to manage the stress that comes along with any new challenge, good or bad. Stress-management skills work best when they’re used regularly, not just when the pressure’s on. Knowing how to "de-stress" and doing it when things are relatively calm can help you get through challenging circumstances that may arise. Here are some things that can help keep stress under control.

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Take a stand against overscheduling. If you’re feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
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Be realistic. Don’t try to be perfect – no one is. And expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!). If you need help on something, like schoolwork, ask for it.
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Get a good night’s sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors. Because the biological "sleep clock" shifts during adolescence, many teens prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early for school, you may not get all the hours of sleep you need.
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Learn to relax. The body’s natural antidote to stress is called the relaxation response. It’s your body’s opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you’re caught up in stressful situations. (Click on the button to try one.) And ensure you stay relaxed by building time into your schedule for activities that are calming and pleasurable: reading a good book or making time for a hobby, spending time with your pet, or just taking a relaxing bath.
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Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) And eat well to help your body get the right fuel to function at its best. It’s easy when you’re stressed out to eat on the run or eat junk food or fast food. But under stressful conditions, the body needs its vitamins and minerals more than ever. Some people may turn to substance abuse as a way to ease tension. Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body’s ability to bounce back.
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Watch what you’re thinking. Your outlook, attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful circumstances. Even if you’re out of practice, or tend to be a bit of a pessimist, everyone can learn to think more optimistically and reap the benefits.
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Solve the little problems. Learning to solve everyday problems can give you a sense of control. But avoiding them can leave you feeling like you have little control and that just adds to stress. Develop skills to calmly look at a problem, figure out options, and take some action toward a solution. Feeling capable of solving little problems builds the inner confidence to move on to life’s bigger ones – and it and can serve you well in times of stress.

Build Your Resilience

Ever notice that certain people seem to adapt quickly to stressful circumstances and take things in stride? They’re cool under pressure and able to handle problems as they come up. Researchers have identified the qualities that make some people seem naturally resilient even when faced with high levels of stress. If you want to build your resilience, work on developing these attitudes and behaviors:

* Think of change as a challenging and normal part of life.
* See setbacks and problems as temporary and solvable.
* Believe that you will succeed if you keep working toward your goals.
* Take action to solve problems that crop up.
* Build strong relationships and keep commitments to family and friends.
* Have a support system and ask for help.
* Participate regularly in activities for relaxation and fun.

Learn to think of challenges as opportunities and stressors as temporary problems, not disasters. Practice solving problems and asking others for help and guidance rather than complaining and letting stress build. Make goals and keep track of your progress. Make time for relaxation. Be optimistic. Believe in yourself. Be sure to breathe. And let a little stress motivate you into positive action to reach your goals.

Stress can arise for a variety of reasons. Stress can be brought about by a traumatic accident, death, or emergency situation. Stress can also be a side effect of a serious illness or disease.

There is also stress associated with daily life, the workplace, and family responsibilities. It’s hard to stay calm and relaxed in our hectic lives. As women, we have many roles: spouse, mother, caregiver, friend, and/or worker. With all we have going on in our lives, it seems almost impossible to find ways to de-stress. But it’s important to find those ways. Your health depends on it.
What are some early signs of stress?

Stress can take on many different forms, and can contribute to symptoms of illness. Common symptoms include headache, sleep disorders, difficulty concentrating, short-temper, upset stomach, job dissatisfaction, low morale, depression, and anxiety.
How do women tend to react to stress?

We all deal with stressful things like traffic, arguments with spouses, and job problems. Some researchers think that women handle stress in a unique way: we tend and befriend.

* Tend : women protect and care for their children
* Befriend : women seek out and receive social support

During stress, women tend to care for their children and find support from their female friends. Women’s bodies make chemicals that are believed to promote these responses. One of these chemicals is oxytocin (ahk-see-toe-sin), which has a calming effect during stress. This is the same chemical released during childbirth and found at higher levels in breastfeeding mothers, who are believed to be calmer and more social than women who don’t breastfeed. Women also have the hormone estrogen, which boosts the effects of oxytocin. Men, however, have high levels of testosterone during stress, which blocks the calming effects of oxytocin and causes hostility, withdrawal, and anger.
How does stress affect my body and my health?

Everyone has stress. We have short-term stress, like getting lost while driving or missing the bus. Even everyday events, such as planning a meal or making time for errands, can be stressful. This kind of stress can make us feel worried or anxious.

Other times, we face long-term stress, such as racial discrimination, a life-threatening illness, or divorce. These stressful events also affect your health on many levels. Long-term stress is real and can increase your risk for some health problems, like depression.

Both short and long-term stress can have effects on your body. Research is starting to show the serious effects of stress on our bodies. Stress triggers changes in our bodies and makes us more likely to get sick. It can also make problems we already have worse. It can play a part in these problems:

* trouble sleeping
* headaches
* constipation
* diarrhea
* irritability
* lack of energy
* lack of concentration
* eating too much or not at all
* anger
* sadness

* higher risk of asthma and arthritis flare-ups

* tension
* stomach cramping
* stomach bloating
* skin problems, like hives

* depression
* anxiety
* weight gain or loss
* heart problems
* high blood pressure

* irritable bowel syndrome
* diabetes
* neck and/or back pain
* less sexual desire
* harder to get pregnant

What are some of the most stressful life events?

Any change in our lives can be stressful―even some of the happiest ones like having a baby or taking a new job. Here are some of life’s most stressful events.

* death of a spouse
* divorce
* marital separation
* spending time in jail
* death of a close family member
* personal illness or injury
* marriage
* pregnancy
* retirement

From the Holmes and Rahe Scale of Life Events (1967)
What is post-traumatic stress disorder (PTSD)?

Post-traumatic stress disorder (PTSD) can be a debilitating condition that can occur after exposure to a terrifying event or ordeal in which grave physical harm occurred or was threatened. Traumatic events that can trigger PTSD include violent personal assaults such as rape or mugging, natural or human-caused disasters, accidents, or military combat.

Many people with PTSD repeatedly re-experience the ordeal in the form of flashback episodes, memories, nightmares, or frightening thoughts, especially when they are exposed to events or objects that remind them of the trauma. Anniversaries of the event can also trigger symptoms. People with PTSD also can have emotional numbness, sleep disturbances, depression, anxiety, irritability, or outbursts of anger. Feelings of intense guilt (called survivor guilt) are also common, particularly if others did not survive the traumatic event.

Most people who are exposed to a traumatic, stressful event have some symptoms of PTSD in the days and weeks following the event, but the symptoms generally disappear. But about 8% of men and 20% of women go on to develop PTSD, and roughly 30% of these people develop a chronic, or long-lasting, form that persists throughout their lives.
How can I help handle my stress?

Don’t let stress make you sick. As women, we tend to carry a higher burden of stress than we should. Often we aren’t even aware of our stress levels. Listen to your body, so that you know when stress is affecting your health. Here are ways to help you handle your stress.

* Relax. It’s important to unwind. Each person has her own way to relax. Some ways include deep breathing, yoga, meditation, and massage therapy. If you can’t do these things, take a few minutes to sit, listen to soothing music, or read a book.
* Make time for yourself. It’s important to care for yourself. Think of this as an order from your doctor, so you don’t feel guilty! No matter how busy you are, you can try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend.
* Sleep. Sleeping is a great way to help both your body and mind. Your stress could get worse if you don’t get enough sleep. You also can’t fight off sickness as well when you sleep poorly. With enough sleep, you can tackle your problems better and lower your risk for illness. Try to get seven to nine hours of sleep every night.
* Eat right. Try to fuel up with fruits, vegetables, and proteins. Good sources of protein can be peanut butter, chicken, or tuna salad. Eat whole-grains, such as wheat breads and wheat crackers. Don’t be fooled by the jolt you get from caffeine or sugar. Your energy will wear off.
* Get moving. Believe it or not, getting physical activity not only helps relieve your tense muscles, but helps your mood too! Your body makes certain chemicals, called endorphins, before and after you work out. They relieve stress and improve your mood.
* Talk to friends. Talk to your friends to help you work through your stress. Friends are good listeners. Finding someone who will let you talk freely about your problems and feelings without judging you does a world of good. It also helps to hear a different point of view. Friends will remind you that you’re not alone.
* Get help from a professional if you need it. Talk to a therapist.A therapist can help you work through stress and find better ways to deal with problems. For more serious stress related disorders, like PTSD, therapy can be helpful. There also are medications that can help ease symptoms of depression and anxiety and help promote sleep.
* Compromise. Sometimes, it’s not always worth the stress to argue. Give in once in awhile.
* Write down your thoughts. Have you ever typed an email to a friend about your lousy day and felt better afterward? Why not grab a pen and paper and write down what’s going on in your life! Keeping a journal can be a great way to get things off your chest and work through issues. Later, you can go back and read through your journal and see how you’ve made progress!
* Help others. Helping someone else can help you. Help your neighbor, or volunteer in your community.
* Get a hobby. Find something you enjoy. Make sure to give yourself time to explore your interests.
* Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits with yourself and others. Don’t be afraid to say NO to requests for your time and energy.
* Plan your time. Think ahead about how you’re going to spend your time. Write a to-do list. Figure out what’s most important to do.
* Don’t deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating.

I heard deep breathing could help my stress. How do I do it?

Deep breathing is a good way to relax. Try it a couple of times every day. Here’s how to do it.

1. Lie down or sit in a chair.
2. Rest your hands on your stomach.
3. Slowly count to four and inhale through your nose. Feel your stomach rise. Hold it for a second.
4. Slowly count to four while you exhale through your mouth. To control how fast you exhale, purse your lips like you’re going to whistle. Your stomach will slowly fall.
5. Repeat five to 10 times.

Does stress cause ulcers?

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