Submitted by MLEBE5 on Mon, 11/07/2011 - 18:38
Stress Management
Causes of Stress
A lot of things can cause stress. You may feel stress when you go on a job interview, take a test, or run a race. These kinds of short-term stress are normal. Long-term (chronic) stress is caused by stressful situations or events that last over a long period of time, like problems at work or conflicts in your family. Over time, chronic stress can lead to severe health problems.
Personal problems that can cause stress include:
· Your health, especially if you have a chronic illness such as heart disease, diabetes, or arthritis.
· Emotional problems, such as anger you can't express, depression, grief, guilt, or low self-esteem.
· Your relationships, such as having problems with your relationships or feeling a lack of friendships or support in your life.
· Major life changes, such as dealing with the death of a parent or spouse, losing your job, getting married, or moving to a new city.
· Stress in your family, such as having a child, teen, or other family member who is under stress, or being a caregiver to a family member who is elderly or who has health problems. For more information, see the topic Quick Tips: Reducing the Stress of Caregiving.
· Conflicts with your beliefs and values. For example, you may value family life, but you may not be able to spend as much time with your family as you want.
Social and job issues that can cause stress include:
· Your surroundings. Living in an area where overcrowding, crime, pollution, or noise is a problem can create chronic stress.
· Your social situation. Being poor, feeling lonely, or facing discrimination based on your race, gender, age, or sexual orientation can add stress to your life.
· Your job. Being unhappy with your work or finding your job too demanding can lead to chronic stress. Learn how to manage job stress.
· Unemployment. Losing your job or not being able to find work can also add to your stress level.
Post-traumatic stress
You may need help dealing with stress if you have faced a life-threatening or traumatic event such as rape, a natural disaster, or war. These events can cause acute stress disorder or post-traumatic stress disorder (PTSD). For more information, see the topic Post-Traumatic Stress Disorder.
Effects of Stress
Stress causes changes in your body. It also affects your emotions.
How stress affects the body
Common symptoms of stress include:
· A fast heartbeat.
· A headache.
· A stiff neck and/or tight shoulders.
· Back pain.
· Fast breathing.
· Sweating, and sweaty palms.
· An upset stomach, nausea, or diarrhea.
Over time, stress can affect your:1
· Immune system. Constant stress can make you more likely to get sick more often. And if you have a chronic illness such as AIDS, stress can make your symptoms worse.
· Heart. Stress is linked to high blood pressure, abnormal heartbeat (arrhythmia), blood clots, and hardening of the arteries (atherosclerosis). It's also linked to coronary artery disease, heart attack, and heart failure.
· Muscles. Constant tension from stress can lead to neck, shoulder, and low back pain. Stress may make rheumatoid arthritis worse.
· Stomach. If you have stomach problems, such as gastroesophageal reflux disease (GERD), peptic ulcer disease, or irritable bowel syndrome, stress can make your symptoms worse.
· Reproductive organs. Stress is linked to low fertility, erection problems, problems during pregnancy, and painful menstrual periods.
· Lungs. Stress can make symptoms of asthma and chronic obstructive pulmonary disease (COPD) worse.
· Skin. Skin problems such as acne and psoriasis are made worse by stress.
How stress affects your thoughts and emotions
You might notice signs of stress in the way you think, act, and feel. You may:
· Feel cranky and unable to deal with even small problems.
· Feel frustrated, lose your temper more often, and yell at others for no reason.
· Feel jumpy or tired all the time.
· Find it hard to focus on tasks.
· Worry too much about small things.
· Feel that you are missing out on things because you can't act quickly.
· Imagine that bad things are happening or about to happen.
How stress affects you depends on many things, such as:
· Your personality.
· What you have learned from your family about responding to stress.
· How you think about and handle stress.
The type of stress matters
Stress can affect you both instantly (acute stress) and over time (chronic stress).
Acute (short-term) stress is the body's instant response to any situation that seems demanding or dangerous. Your stress level depends on how intense the stress is, how long it lasts, and how you cope with the situation.
Most of the time, your body recovers quickly from acute stress. But stress can cause problems if it happens too often or if your body doesn't have a chance to recover. In people with heart problems, acute stress can trigger an abnormal heartbeat (arrhythmia) or even a heart attack.
Chronic (long-term) stress is caused by stressful situations or events that last over a long period of time. This could include having a difficult job or dealing with a chronic disease. If you already have a health problem, stress can make it worse.
Measuring Stress
Feeling stress is a fact of life for most people. But it affects everyone differently. What causes stress for you may not be stressful for someone else. That's because how you view a situation affects how much stress it causes you. Only you can figure out whether you have too much stress in your life.
Ask yourself these questions to find out what is causing your stress:
What job, family, or personal stress do I have?
Stress can be caused by an ongoing personal situation such as:
· Problems in your family or with a relationship.
· Caring for a family member who is elderly, has chronic health problems, or is disabled. Care giving is a major source of stress. For more information, see the topic Quick Tips: Reducing the Stress of Care giving.
· Your job.
· Dealing with a family member who is under stress.
Have I had any recent major life changes?
Life changes such as getting married, moving to a new city, or losing a job can all be stressful. You can't always control these things, but you can control how you respond to them.
To find out your current stress level based on recent changes in your life, try this Interactive Tool: What Is Your Stress Level?
Do my beliefs cause me stress?
Some people feel stress because their beliefs conflict with the way they are living their life. Examine your beliefs to find out if you have this kind of conflict in your life.
How am I coping with stress?
Your lifestyle choices can prevent your body from recovering from stress. For example, as you sleep, your body recovers from the stresses of the day. If you're not getting enough sleep or your sleep is often interrupted, you lose the chance to recover from stress.
The way you act and behave can also be a sign of stress. Some people who face a lot of stress react by smoking, drinking too much alcohol, eating poorly, or not exercising. The health risks posed by these habits are made even worse by stress.
Your body feels stress-related wear and tear in two ways: the stress itself and the unhealthy ways you respond to it. Use this coping strategies evaluation form to help you find out how you cope with stress. You can also try this Interactive Tool: How Well Do You Bounce Back? It measures your ability to deal with life's challenges.
Ways to Relieve Stress
The best way to manage your stress is to learn healthy coping strategies. You can start practicing these tips right away. Try one or two until you find a few that work for you. Practice these techniques until they become habits you turn to when you feel stress. You can also use this coping strategies form to see how you respond to stress.
Stress-relief techniques focus on relaxing your mind and your body.
Ways to relax your mind
· Write. It may help to write about things that are bothering you. Write for 10 to 15 minutes a day about stressful events and how they made you feel. Or think about starting a stress journal. This helps you find out what is causing your stress and how much stress you feel. After you know, you can find better ways to cope.
· Let your feelings out. Talk, laugh, cry, and express anger when you need to. Talking with friends, family, a counselor, or a member of the clergy about your feelings is a healthy way to relieve stress.
· Do something you enjoy. This can be:
o A hobby, such as gardening.
o A creative activity, such as writing, crafts, or art.
o Playing with and caring for pets.
o Volunteer work.
You may feel that you're too busy to do these things. But making time to do something you enjoy can help you relax. It might also help you get more done in other areas of your life.
· Focus on the present. Meditation and guided imagery are two ways to focus and relax your mind.
o Meditate. When you meditate, you focus your attention on things that are happening right now. Paying attention to your breathing is one way to focus.
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o Use guided imagery. With guided imagery, you imagine yourself in any setting that helps you feel calm and relaxed. You can use audiotapes, books, or a teacher to guide you.
Ways to relax your body
· Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started. Even everyday activities such as housecleaning or yard work can reduce stress. Stretching can also relieve muscle tension. Try techniques to relax. Breathing exercises, muscle relaxation, and yoga can help relieve stress.
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o Progressive muscle relaxation. This technique reduces muscle tension. You do it by relaxing separate groups of muscles one by one.
o Yoga, tai chi, and qi gong. These techniques combine exercise and meditation. You may need some training at first to learn them. Books and videos are also helpful. You can do all of these techniques at home. For more information on yoga, see:
In addition to practicing these skills, you might also try other techniques to reduce stress.
Ways to Avoid Stress
Stress is a part of life, and you can't always avoid it. But you can try to avoid situations that can cause it, and you can control how you respond to it. The first step is knowing your own coping strategies. Try using a stress journal to record stressful events, your response to them, and how you coped.
After you know what is causing your stress, try making some changes in your life that will help you avoid stressful situations. Here are a few ideas:
Manage your time
Time management is a way to find the time for more of the things you want and need to do. It helps you decide which things are urgent and which can wait. Managing your time can make your life easier, less stressful, and more meaningful.
Look at your lifestyle
The choices you make about the way you live affect your stress level. Your lifestyle may not cause stress on its own, but it can prevent your body from recovering from it. Try to:
· Find a balance between personal, work, and family needs. This isn't easy. Start by looking at how you spend your time. Maybe there are things that you don't need to do at all. Finding a balance can be especially hard during the holidays.
· Have a sense of purpose in life. Many people find meaning through connections with family, friends, jobs, or volunteer work.
· Get enough sleep. Your body recovers from the stresses of the day while you are sleeping.
· Adopt healthy habits. Eat a healthy diet, limit how much alcohol you drink, and don't smoke. Staying healthy is your best defense against stress.
· Exercise. Even moderate exercise, such as taking a daily walk, can reduce stress.
Get support
Support in your life from family, friends, and your community has a big impact on how you experience stress. Having support in your life can help you stay healthy.
Support means having the love, trust, and advice of others. But support can also be something more concrete, like time or money. It can be hard to ask for help. But doing so doesn't mean you're weak. If you're feeling stressed, you can look for support from:
· Family and friends.
· Coworkers, or people you know through hobbies or other interests.
· A professional counselor. (See tips for finding a counselor or therapist.)
· People you know from church, or a member of the clergy.
· Employee assistance programs at work, or stress management classes.
· Support groups. These can be very helpful if your stress is caused by a special situation. Maybe you are a caregiver for someone who is elderly or has a chronic illness. For more help, see:
o Quick Tips: Reducing the Stress of Care giving.
Change your thinking
Stressful events can make you feel bad about yourself. You might start focusing on only the bad and not the good in a situation. That's called negative thinking. It can make you feel afraid, insecure, depressed, or anxious. It's also common to feel a lack of control or self-worth.
Negative thinking can trigger your body's stress response, just as a real threat does. Dealing with these negative thoughts and the way you see things can help reduce stress. You can learn these techniques on your own, or you can get help from a counselor. Here are some ideas:
· Positive thinking helps you cope with a problem by changing the way you think. How you think affects how you feel.
· Problem solving helps you identify all aspects of a stressful event, find things you may be able to change, and deal with things you can't change.
· Assertive communication helps you express how you feel in a thoughtful, tactful way. Not being able to talk about your needs and concerns creates stress and can make negative feelings worse.
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Setting a Goal to Reduce Stress
If you're ready to reduce stress in your life, setting a goal may help. Try following these three steps:
1. Find out what creates stress for you. Think about your coping strategies. Try using a stress journal to record stressful events, your response to them, and how you coped.
2. Think about why you want to reduce stress. You might want to protect your heart and your health by reducing stress. Or maybe you simply want to enjoy your life more and not let stress control how you feel. Your reason for wanting to change is important. If your reason comes from you—and not someone else—it will be easier for you to make a healthy change for good.
3. Set a goal. Think about a long-term and a short-term goal to reduce stress in your life.
Tips for staying on track
· Plan for setbacks. Use a personal action plan to write down your goals, any possible barriers, and your ideas for getting past them. By thinking about these barriers now, you can plan ahead for how to deal with them if they happen.
· Get support. Tell family and friends your reasons for wanting to change. Tell them that their encouragement makes a big difference to you in your goal to reduce stress. Your doctor or a professional counselor can also provide support. A counselor can help you set goals and provide support in dealing with setbacks.
· Pat yourself on the back. Don't forget to give yourself some positive feedback. If you slip up, don't waste energy feeling bad about yourself. Instead, think about all the times you've avoided getting stressed by making changes.
If You Need More Help
Stress can be hard to deal with on your own. It's okay to seek help if you need it. Talk with your doctor about the stress you're feeling and how it affects you. A licensed counselor or other health professional can help you find ways to reduce stress symptoms. He or she can also help you think about ways to reduce stress in your life.
Treatment for other health problems
You may need treatment for other emotional problems related to stress, such as anxiety, depression, or insomnia. Treatment may include medicines or professional counseling.
Other Places To Get Help
Organizations
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American Academy of Family Physicians
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P.O. Box 11210
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Shawnee Mission, KS 66207-1210
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Web Address:
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www.familydoctor.org
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The American Academy of Family Physicians produces a variety of health-related educational materials. Its Web site offers a health library and bulletin board, news, and comments sections.
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National Institute of Mental Health (NIMH)
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6001 Executive Boulevard
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Room 8184, MSC 9663
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Bethesda, MD 20892-9663
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Phone:
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1-866-615-6464 toll-free
(301) 443-4513 |
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Fax:
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(301) 443-4279
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TDD:
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1-866-415-8051 toll-free
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Email:
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nimhinfo@nih.gov
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Web Address:
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The National Institute of Mental Health (NIMH) provides information to help people better understand mental health, mental disorders, and behavioral problems. NIMH does not provide referrals to mental health professionals or treatment for mental health problems.
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References
Citations
1. Sadock BJ, Sadock VA (2007). Psychological factors affecting physical conditions section of Psychosomatic medicine. In Kaplan and Sadock's Synopsis of Psychiatry, 10th ed., pp. 813–828. Philadelphia: Lippincott Williams and Wilkins.
Other Works Consulted
· Anspaugh DJ, et al. (2009). Coping with and managing stress. In Wellness: Concepts and Applications, 7th ed., pp. 312–329. New York: McGraw-Hill.
· Axelrad AD, et al. (2009). Hypnosis. In BJ Sadock et al., eds., Kaplan and Sadock’s Comprehensive Textbook of Psychiatry, 9th ed., vol. 2, pp. 2804–2832. Philadelphia: Lippincott Williams and Wilkins.
· Dimsdale JE, et al. (2009). Stress and psychiatry. In BJ Sadock et al., eds., Kaplan and Sadock’s Comprehensive Textbook of Psychiatry, 9th ed., vol. 2, pp. 2407–2423. Philadelphia: Lippincott Williams and Wilkins.
· Motzer SA, Hertig V (2004). Stress, stress response and health. Nursing Clinics of North America, 39: 1–17.
· Murray MT, Pizzorno JE Jr (2006). Stress management. In JE Pizzorno Jr, MT Murray, eds., Textbook of Natural Medicine, 3rd ed., vol. 1, pp. 701–708. St. Louis: Churchill Livingstone.
Credits for Stress Management
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By
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Healthwise Staff
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Primary Medical Reviewer
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Kathleen Romito, MD - Family Medicine
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Specialist Medical Reviewer
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Lisa S. Weinstock, MD - Psychiatry
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Last Revised
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April 20, 2011
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