Managing Your Stress
by Angeline Grenz
Stress. Just the word is enough to make your shoulder muscles tighten up and heartbeat quicken. Who doesn’t suffer from too much to do and too little time? Or face difficult decisions with no clear resolution in sight? But while stress may be an inevitable part of daily life, the pressure it inflicts on the body can have life-threatening consequences.
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“Stress attacks the body, spirit, soul, and every way in which we function.” Mark Benn, Psy.D. and Adjunct Professor for Colorado State University
Stress is essentially your body gearing up for action; the fight-or-flight response that is more animal reaction than conscious thought. Stress triggers very definite physical responses: a burst of hormones is released, the heartbeat accelerates, and muscles tense.
The problem with stress is that our bodies tend to hold that reaction; we never experience a release from the tensions stress creates in the body. “We have both emotional and physical stress, but the body’s response to either is the same: a biochemical response; we prepare to fight or run,” according to Justin Strote, M.D., at Heart Center of the Rockies.
“The most basic scientific response is an increase in heart rate and blood pressure,” continues Dr. Strote, “In the long term, a constant state of stress can lead to high blood pressure, heart arrhythmia, heart attack, even ‘Broken Heart Syndrome.’” Broken Heart Syndrome is a condition where a surge of stress hormones causes severe weakening of the heart muscle.
These physical reactions to stress are the most severe on the spectrum. Lesser reactions, says Dr. Strote, include back pain, nausea, even hair loss. However, Dr. Strote warns that it is “very difficult to try and correlate stress as the cause of health problems.” Rather, physicians will work to rule out other problems first. “If we cannot find a cause for the problem elsewhere, then we begin talking to our patients about their stress levels.”
Treating stress is also difficult. “As cardiologists, we counsel our patients on dealing with stress for the long-term.” To do that, Dr. Strote discusses with his patients the importance of heart health and exercise, recommending at least 20 minutes of exercise three times a week. Exercise works well because it helps naturally improve mood and pumps us up with endorphins, those feel-good compounds occurring naturally in the body.
“I also discuss with my patients what activities they find enjoyable. Any activity that takes them away from the stressor is good,” he says. However, there are patients that may need additional help dealing with stress. “Clearly, some people may need help in the form of counseling or medication to help them deal with stress.” In those cases, he refers them to the appropriate professional.
Bottom line: “The important thing to take home from this is that, if it is not dealt with, there is an increased chance of heart attack or stroke from stress.”
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Relaxation techniques designed to slow heart rate, lower blood pressure, reduce muscle tension, improve concentration, and reduce anger and frustration are essential to dealing with stress. In addition to exercise, meditative activities, yoga, massage, and Tai Chi can provide relief from stress.
What is important is to choose an activity that takes you away from the stressful situation, according to psychologist Dr. Mark Benn, who also serves as an adjunct professor for Colorado State University and works with their Health Network. “Emotion almost always trumps cognition. When stress goes up, our brain function goes down,” says Dr. Benn. “Stress attacks the body, spirit, soul, and every way in which we function. I think one day, stress will kill us.”
“We are Americans; we work non-stop, don’t take siestas, and don’t take time off like other cultures.” How do we correct this penchant for over-stimulating and over-complicating our lives with stress? “Learn to deal with stress. Take five minutes three or four times a day and de-stress.”
The key is to find the activity or stress reliever that is most effective for you. “For me,” says Dr. Benn, “I live in the mountains. Everyday, I take 20 minutes to walk my ridge, sit on a rock, and look out over the water.” Praying, journaling, and meditating are all effective activities. Dr. Benn encourages pairing your stress reliever with good diet and plenty of exercise for a healthier, happier you.
Well intentioned we may be, but in times of extreme stress, what if these outlets are not available? “Try thought-stopping. I call it the ‘Scarlett O’Hara approach’ – tell yourself ‘I will worry about it another day.’” Sometimes, he adds, you just can’t do anything about the stressful situation, so just stop thinking about it.
“Stay in the present, in the moment, as much as you can during your day. Your brain is always taking you places really fast. You need to take charge of your brain.” This technique and others will help to manage and overcome stress. “We have empirically valid data that shows stress management techniques work. But it takes time to master these techniques.”
Like Dr. Strote, there are instances when managing stress becomes more than a person can handle on their own. “Stress,” advises Dr. Benn, “is like your body is constantly running. Depression looks a lot like your body is constantly tired.” He draws the line between stress and how it may play a role in depression. “If a person can’t get a hold on their psychological stress, then they should go to a professional and get help.” However, Dr. Benn reiterates that becoming proficient in managing stress takes time and effort and warns individuals against looking for a “quick fix.”
When his students ask him for one piece of advice to take away from his classes, Dr. Benn tells them, “If you do one thing in life: give up stress.” Stress beats you up from the inside out, concludes Dr. Benn. “Eventually the body will tell you, ‘I am done.’” +
Angeline Grenz is Editor for STYLE Magazine