Why talk about stress?
What do we mean by stress?
What can we do about it?
Stress is the body’s response to a real or perceived threat.
Fight or flight response- developed initially to protect us from external threats – attacks by predators, physical assaults.
A true lifesaver when a brief, external threat is encountered.
In today’s world it is pervasive and chronic. In addition to being uncomfortable, it impacts every aspect of our life.
Identified and named by Hans Selye, Physician and endocrinologist in the mid 1900’s.
As a medical student he observed that most sick people had similar symptoms, no matter what the underlying illness.
Later, as a researcher trying to identify a new hormone, all the mice he injected developed the same symptoms (enlarged adrenal cortex, atrophy of thymus, spleen, lymph nodes, bleeding ulcers) regardless of what he injected.
Called this response GAS- General Adaptation Syndrome- body’s attempt to respond to the stress of illness, famine, danger.
He encouraged doctors to begin treating the whole person, not only the illness or organism causing the illness. Most continued to follow Pasteur’s model and treat the causative organism.
What happens when we experience stress?
Skeletal muscles are stronger
Brain functions are very sharp and quick for the first few hours.
Heart rate and respiratory rate increase
Pupils Dilate
Constricts blood vessels to digestive tract and other organs
Suppression of the immune system
Blood clots more quickly
Production of growth hormone is diminished
Shuts down reproductive processes
What does stress look like in our life?
Feel rushed, always in a hurry
May impact our sleep
Out of sorts, relationships suffer
Feel uncomfortable emotions such as anger, sadness, frustration, guilt
Anxiety, fear, depression, frustration, anger, withdrawal, apathy,
May overeat, use alcohol or tobacco to cope.
Have more accidents
Make poor decisions
Headaches
Fatigue, Insomnia
Indigestion, heartburn
Irritability
Impatience
Overly talkative or quiet
Loss of appetite or binge eating
Today’s stress:
Chronic and Pervasive. We remain in a state of “readiness” for extended periods of time.
Many responsibilities, busy schedules, WORK, families, etc.
Impacts all our body systems.
Anecdotal reports have always portrayed stress as unhealthy.
College Students and colds at exam time
Couples struggling to become pregnant until they adopt, then pregnancy occurs.
Heart attacks related to anger
Now, many studies have documented the impact of stress on our health and healing.
Jan Kiecolt-Glaser, Ohio State University School of Medicine –
Study comparing the healing of an intentionally inflicted wound the size of a pencil eraser on two groups of elderly, similar except for the fact that one group was made up of caregivers for relatives with late stage Alzheimer’s. Members of the control group healed in 9 days less that the “stressed” group.
From Psychological Stress and the Human Immune System: a Meta Analytical Study of 30 Years of Inquiry. NIH Public Access. Suzanne Segerstrom and Gregory Miller.
Stress was classified by duration. Confirms the link between stress and very specific components of the immune system. Ongoing investigations will show just how the information is shared by cells.
Suggestions for Managing Stress and Improving Your Life
First, be aware of the presence of Stress and what’s going on when it occurs.
Next look at your life in an objective way to determine:
What in my life is causing this?
What can I change?
Then, make a plan.
Look at your schedule and priorities. See what can be delegated or eliminated.
Cheryl Richardson, Life Coach, Newburyport and Oprah Guest says “If it’s not an absolute ‘Yes’’, it’s a ‘No’”.
MEDITATE
Our thoughts have measurable effects on our minds:
Wall Street Journal, November 5, 2004, Scan of Monks’ Brains Show Meditation Alters Structure and Function:
Neuroplasticity: the brain’s recently discovered ability to change its structure and function, by expanding or strengthening circuits that are used and by shrinking or weakening those that are rarely used. “Just as aerobics sculpts the muscles, mental training sculpts the gray matter in ways scientists are only beginning to fathom.”
PRAY
Develop an attitude of compassion and FORGIVENESS
Live in the present moment – releasing anger or guilt from the past and worries about the future.
Exercise
Journal
Nurture your support systems and friendships
Take time for your self. Schedule some things that you love to do.
Surround yourself with beauty and music
Take frequent deep breaths
Get enough rest
Eat regular, healthful meals
Take care of your health
Practice positive thinking and an optimistic attitude
Avoid using “distracters” to satisfy emotions (smoking, drinking, etc.)
Plan leisure time
Today
Please take time to write some comments about how your life is going.
Choose one or two interventions that could help. Establish an attainable goal. For instance, vow to meditate for 10 minutes each morning.
Re-evaluate how you life is going after one week. Adjust as needed.