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With every major event in our lives - a health problem, the birth of a child, or a new relationship - there are changes that require us to mobilize resources and make adjustments. Some events such as deadlines, competitions, and confrontations may produce feelings of eagerness and excitement, particularly when we think that we have a chance of overcoming the challenge. The arousal you feel when you try to meet these challenges is considered healthy. However, when a situation or event is perceived by a person as being overwhelming, beyond their abilities to cope, and threatening to their well-being, it is considered “stressful”.

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.

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.

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.
Internal stressors include:
  • 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.
How to decrease your stress levels

Once you understand the negative effects stress causes, you can begin to discover ways that you can decrease stress in your life. Here are a few suggestions:

Change lifestyle habits:

  • Decrease caffeine intake (coffee, tea, soft drinks, chocolate).
  • Maintain a well-balanced diet
  • Decrease consumption of junk food
  • Eat slowly
  • Regular exercise (at least 30 minutes, three times per week).
  • Adequate sleep (figure out what you need, and then get it).
  • Time-outs and Leisure time (do something for you everyday).
  • Relaxation exercises (e.g., breathing practice, imagery).
Change stressful situations and how you approach them:
  • Time and money management.
  • Assertiveness (rather than avoidance or aggressiveness).
  • Learn appropriate use of problem-solving coping skills
Change your thinking:
  • Realistic Expectations (when expectations are more realistic, life seems more manageable)
  • Keep a sense of humor. It’s important to be able to see the humor in the things we sometimes say and do.
  • Have a support system (speak with someone or write down your thoughts)
  • Reframe negative thoughts so that you focus on the positive (half full vs. half empty)
  • Challenge catastrophic thinking using cognitive restructuring
Over the years, there has been tens of thousands of research studies showing that nutrition, herbs and/or lifestyle changes can help heal psychological problems. That's why I combine psychology, naturopathy and nutrition - so the people I work with can feel better faster!

For more information, please call me at (408)315-0645, contact me online, or click here for a free consultation.




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"Stress is nothing more than a socially acceptable form of mental illness."
Richard Carlson







"In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive."
Lee Iacocca







"Stress is basically a disconnection from the earth, a forgetting of the breath. Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important. Just lie down."
Natalie Goldberg







"If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension."
George Burns









"In times of stress, be bold and valiant."
Horace









"There are thousands of causes for stress, and one antidote to stress is self-expression. That's what happens to me every day. My thoughts get off my chest, down my sleeves and
onto my pad."
Garson Kanin








"The man who doesn't relax and hoot a few hoots voluntarily, now and then, is in great danger of hooting hoots and standing on his head for the edification of the pathologist a little later on."
Elbert Hubbard









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Randi Fredricks, Psychotherapy and Anxiety

Randi Fredricks   :::   1723 Hamilton Ave Suite D, San Jose, California, 95125   :::   800-957-5655

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This site does not provide medical advice, diagnosis, or treatment and is intended for informational purposes only. No therapeutic relationship is established by the use of this site. Randi Fredricks is a Marriage Family Therapist Intern IMF 56610 supervised by Mary Crocker Cook MFC 24835. Randi Fredricks is not licensed with the
California Bureau of Naturopathic Medicine. © 2001-2008 Randi Fredricks All rights reserved.