Stress Management

Ongoing stress can result in feelings of exhaustion, fatigue, and depression, which in turn can lead to health problems such as headaches, upset stomach, rashes, insomnia, ulcers, high blood pressure, heart disease, and stroke. Stress can also affect work performance and relationships.

Why Stress is So Harmful

Stress is related to a primitive system in our body called the “fight or flight” response. It is called this because it provides the strength and energy to either fight or run away from danger. The changes that occur when this system is activated include an increase in heart rate and blood pressure (to get more blood to the muscles, brain and heart), faster breathing (to take in more oxygen), tensing of muscles (preparation for actions like running), increased mental alertness and sensitivity of sense organs (to assess the situation and act quickly), increased blood flow to the brain, heart and muscles (the organs that are most important in dealing with danger) and less blood to the skin, digestive tract, kidneys and liver (where it is least needed in times of crisis). In addition, there is an increase in blood sugar, fats and cholesterol (for extra energy) and a rise in platelets and blood clotting factors (to prevent hemorrhage in case of injury). Although this system was adaptive in the past (for hunting), it is not always beneficial in today's modern society. In fact, when this system is turned on for long periods of time it can have harmful effects on the body, such as decreased immune function and heart disease.

Identify Sources of Stress

It is important to begin by identifying the sources of stress in your life so you can work towards alleviating them. Below are listed potential external (things outside of you) and internal (things within you) sources of stress. While reviewing this list ask yourself if any of these are sources of stress for you.

External stressors include:

• Physical environment: noise, bright lights, heat, confined spaces
• Social (interaction with people): rudeness, bossiness or aggressiveness on the part of someone else
• Organizational: rules, regulations, "red tape," deadlines
• Major life events: death of a relative, lost job, promotion, new baby
• Daily hassles: commuting, misplacing keys, mechanical breakdowns

• Lifestyle choices: caffeine, not enough sleep, overloaded schedule, unhealthy diet
• Negative self-talk: pessimistic thinking, self-criticism, over-analyzing
• Mind traps: unrealistic expectations, taking things personally, all-or-nothing thinking, exaggerating, and rigid thinking
• Stressful personality traits: The perfectionist, workaholic, have to please others

Once you understand the negative effects stress causes, you can begin to discover ways that you can decrease stress in your life. Psychotherapy can help change stressful situations and how you approach them by helping you examine the following:

• Time and money management
• Assertiveness (rather than avoidance or aggressiveness)
• Appropriate use of problem-solving coping skills
• Realistic expectations (when expectations are more realistic, life seems more manageable)
• Keeping a sense of humor. It’s important to be able to see the humor in the things we sometimes say and do
• Having a support system (speak with someone or write down your thoughts)
• Reframing negative thoughts so that you focus on the positive (half full vs. half empty)
• Challenging catastrophic thinking using cognitive restructuring

Chronic Stress and the Immune System

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