Kathryn Jean Lucas, MD
611 N 35th St
Morehead City, North Carolina 28557

inside health

IS STRESS MAKING YOU SICK?

By: K. Jean Lucas, M.D.

What is Stress?

Everyone has his own definition and examples of specific incidents which are stressful to him. Stress, the body's reaction to change, can be categorized as either physical or emotional. Physical stress may occur from pain, illness, injury, chronic disease, or from an over-extension of the body's capacities as with strenuous exercise.  Emotional stress is often different depending on the person.  This type of stress may involve a change in one's life or may occur because of negative or irritating conditions at home or work.  Stress may come from the people around you, happenings beyond your control, monotony, or an expected change not occurring.  Feeling "stressed" is usually a signal of an overload of changes either emotional or physical. Negative feelings associated with stress are: anger, nervousness, tension, being upset, depression, feeling hassled, being burned out, and irritability.

What is the Body's Reaction to Stress?

 Out in the jungle, when an animal senses danger, his body is prepared to fight or escape by the action of adrenaline.  This hormone increases the heart rate and blood pressure, increases the oxygen supply by increasing breathing, dilates the eyes to let in more light, tenses the muscles, and increases the sugar available for the body's energy needs.  Cortisol (cortisone), another hormone increased in stress, also provides energy supplies to the body.  Humans experience these same hormonal changes; however, most stress in humans is not life-threatening. The body's stress reaction can occur with minor annoyances which happen daily such as being late, getting caught in traffic, being in a minor accident, or getting into an argument.  The body's adaptations to stress which may save your life in a jungle are not very helpful in dealing with the complexities of civilized life.  Over a long period of time these stress responses may prove harmful to the overall  physical and emotional health of the body.

Effects of Stress on Health

• Chronic stress has been associated with the following conditions:

• Excessive acid production in the stomach leading to ulcers

• Effects on the immune system leading to increased susceptibility to disease

• Worsening of diabetes, high blood pressure, or heart disease

• Overeating, increased smoking, or excessive alcohol use and the negative health                  consequences of these habits

• Chronic headaches, chronic muscle tension

• Fatigue and sleep disturbances

• Low self-esteem and a negative, pessimistic view of other people and the world

• Depression and mood changes

What Causes Stress?

•  Work: deadlines, co-worker or supervisor conflict, boredom, disappointment in meeting career       goals

• Personal life: difficulty with spouse or children, relatives, finances, death, illness

• Environment: noise, traffic, overcrowding, danger (true or perceived)

• Minor hassles: lost car keys, forgetting things, being late

• Major changes: moving, birth of a new baby, new job, death or illness in the family, divorce

• Stress overload: too many of the above happening at once

• Feeling helpless:  in any of the above situations

What can you add to this list?

Components of Handling Stress 

• Recognize stresses in your life

• Do something you enjoy everyday/ develop a hobby

• Set aside time for yourself

• Commit yourself to learning to deal with stress

• Avoid chemical escapes from stress, such as smoking and alcohol

• Avoid extra eating to compensate for stress

• Exercise

• Make sure you get a good night's sleep

• Eat a nutritious diet

• Practice relaxation techniques

• Develop a mental outlook which helps you cope with stress (see below)

Creating a Stress Coping Mental Attitude

The way one handles stress, depends, for the most part, on how one approaches life in general.  Having a positive attitude, being optimistic, and keeping life's problems in perspective does much to decrease worrying over trivial matters and increases one's ability to cope with stress.  Along with this attitude, a calm temperament is helpful.  Learning to accept what you cannot control, allowing yourself and others to make mistakes, and knowing when to abandon hopeless causes will do much to relieve the tension in your life. Plan in advance for any major life changes and leave plenty of time for the transition.  When stresses are too much to handle, "take a break" by being alone and doing something you enjoy. Rehearse potentially stressful situations to develop a coping strategy and feel comfortable using it. If everything is still too much and you feel yourself at a "breaking point", be sure to seek professional help. Your doctor will be able to provide advice or make an appropriate referral to a mental health specialist. 

Perfectionism, impatience, lack of a sense of humor, anger, hostility, and intolerance are traits that need to be dealt with in order to decrease stress not only in your life but those around you. One's feelings about oneself are also important when dealing with stress.  If every little defeat degrades your opinion of yourself, you will constantly feel helpless and more stressed in certain situations.  Changing your self-image to increase your self-confidence and self-worth will help you realize that you are not to blame for everything that happens. If you have confidence in your ability to succeed, you are more likely to see the positive effects of stress, i.e. opportunities to learn and grow.  The more obstacles you overcome (small or large), the more self-confident you will feel when other problems arise.

Time management is crucial if one of your major stress areas is "not enough time". Be sure to make realistic appraisals of your time.  Include time to exercise and get enough sleep. Schedule plenty of time to get to appointments, try not to rush, and take something to do with you in case you have to wait. To prepare for delays in traffic, have audiocassettes in your car to listen to or play the radio. Knowing how to say "no" gracefully is important to do to decrease demands on your time. Ranking priorities and making lists of tasks to do in order of importance allows you to let trivial matters wait but not be forgotten.  Try to avoid time consuming unproductive activities that you are already aware of (such as going somewhere during rush hour).

The ability to relax and enjoy life are important in coping with stress. Muscle tension is a common symptom associated with stress.  Learn to relax tense muscles by exercising, massage, or learning relaxation techniques. Exercise, in general, is a healthy way to release tensions accumulated during the day. Adequate nutrition should always by maintained but especially in times of stress. Avoid overeating, in general, and avoid eating excessive simple carbohydrates (such as sweets) and fats during periods of stress, anxiety, or depression.

Stress is a fact of life. But remember, stress does not have to control you.  You will be healthier and happier if you can learn to deal with stress in a positive, constructive way.

Send mail to Seth.Medlin@BeachDoctor.com with questions or comments about this web site.
Send mail to Dr. Lucas lucas@BeachDoctor.com
Copyright © 1999-2011 K. Jean Lucas, MD, All Rights Reserved

Click here to start.