Stress Busting Tips
By Helen Clark
What is stress?
The stress response is a primitive reaction which helped our ancestors escape wild animals and danger. This short term response floods our bodies with hormones, adrenalin and cortisol which activate our heart and cardiovascular system, raise our blood pressure and set us in a heightened sate of alertness. This in turn affects our liver and increases our blood sugar. If we are under immediate threat this stress response is good, it may even save our lives but long term stress and exposure to large quantities of adrenalin and cortisol over a long period compromise our immune systems and increase our risk of suffering from high blood pressure, cardiovascular disease, diabetes and other conditions.
What causes stress?
Many events in life can be stressful, particularly when they are life changing. For example the death of a partner, divorce or relationship issues, health problems, debt and minor legal problems, issues at work etc. The most common form of long-term stress reported to all GPs is work-related and specifically by those people who feel they have little or no control over their working environment. It is therefore important to try to maintain a work-life balance.
What are the signs of stress?
The signs vary from person to person but some of the most common ones are as follows:
- Breathlessness or palpitations
- Stomach problems
- Headaches
- Drinking or smoking too much
- Muscle tension or pain
- Low self esteem or apathy
- Feeling impatient or irritable at minor problems
- Lack of concentration
- Inability to make decisions
- Sleep deprivation due to worrying
- Problems relaxing � always feeling that something needs to be done
How to avoid stress
- Meditation � These may include deep breathing, exercises, muscular tensing and stretching, positive thinking and relaxing music.
- Time out - Set aside specific times to relax and do something you enjoy. For example, a long bath, a quiet stroll or maybe try getting up 15-20minutes earlier than you need to in order to prepare for the day ahead. Try to plan a holiday at least once a year.
- Exercise - Regular exercise can reduce levels of stress � at least 20 minutes two or three times a week.
- Hobbies - Hobbies which have no deadlines or pressures takes the mind off stresses. For example Yoga, Tai Chi, sports, music or puzzles.
- Time Management � Be realistic about what you can achieve; plan your time and avoid making too many changes at once; set priorities.
- Therapies- There is a variety of alternative therapies out there. For instance massage, reiki, aromatherapy and a wide range of self-help books and CD�s to choose from.
- Treatments - Some people find they have times in their life when stress becomes severe. This may be the time to see a doctor to discuss the problem. Further treatments such as anxiety management, counselling, hypnotherapy or medication may be appropriate.
For more information take a look at the ISMA website at www.nationalstressawarenessday.co.uk
