LIVING WITH STRESS --------------------------------------------------------- What You Should Know About StressStress is the physical and mental tension you feel when you are faced withchange. It tells you that youre under pressure. Your body has evolved asystem that warns and prepares you for change and danger. This is calledthe fight or flight system. When under stress, the system causes you to bemore alert, and it makes the heart beat faster. Your muscles tense; yousweat, but your mouth goes dry. Your stomach or bowels might feel upset;you might have a change in appetite or develop a tension headache or a handtremor. In prehistoric times, fight or flight served as an immediate way tocope with stress. In a civilized society, these responses are inhibited,and other appropriate ways of dealing with stress must be used.Frankly, stress cant be eliminated. Its a part of life. It can even beproductive if you learn how to handle it effectively. Stress causesanxiety, which, in small doses, is healthy, because it motivates you to getthings done. But if every little thing that happens makes you anxious andnervous, then over a period of time these small but constant stresses canbe harmful. Stress can make you susceptible to colds, respiratorydisorders, and even tooth decay. It can also increase your risk fordeveloping heart disease, high blood pressure, diabetes, asthma, ulcers,colitis, and cancer.What Are The Signs Of Stress?Perhaps you feel butterflies in your stomach, a sense of panic, a lump inthe throat or sweaty hands when faced with a rough day at the office or athome. These are just some of the signs of stress. You may also experienceshortness of breath, headaches, irritability, indigestion, diarrhea, orfrequent urination. Other signs of stress include a tightness in themuscles (neck, shoulders, lower back, or jaw), insomnia, overeating,excessive drinking, smoking, drug use, moodiness, and difficulty inconcentrating.It is important that you become familiar with these signs and recognizethem when they occur. Recognizing stress is the first step toward copingwith it.Other Maladaptive Responses To Stress * Marital tensions. * Withdrawal, excessive sleeping, and immobility. * Procrastination. * Abusive behavior, hyperactivity, aggressiveness. * Decreased sexual desire. * Feeling burned out.Are Certain Individuals More Prone To Stress?Yes, especially if you or a member of your family recently experienced amajor life change such as: * Death of a spouse or a close family member. * Divorce or marital separation. * Personal injury or illness. * Marriage. * Marital reconciliation. * Loss of job. * Retirement. * Jail term.Coping With StressPeople respond to stress differently. Some run away from a stressfulsituation; others fight over any little thing that happens to them. Bothmethods of response to stress are unhealthy. By learning how to respond tostress constructively, you can avoid a great deal of anxiety.When these signs occur, you need to back off, relax, and ask yourself,"What is causing the stress that I feel? Then you need to ask, "Is itreally worth getting all worked up over it? Most situations are not.A great deal of anxiety is caused by lack of action and direction. Youshould not be afraid to make decisions. Compromising in a stressfulsituation can be the healthiest way to make a decision. By makingdecisions, you develop faith in yourself that you can solve a difficultproblem. This leads to self-respect and confidence. Making decisions alsoputs you in control of your life. The most important thing to remember indealing with stress is to actnot reactto situations. Make it a point totake time out each day to think problems through. Much anxiety can beavoided by anticipating a stressful situation and planning in advance whatyour response is going to be.Tips For Coping With Stress 1. Be realistic in what you can and cannot do. Overambitious goals are a frequent cause of stress. 2. Get adequate sleep. Try to establish a regular hour for bedtime. 3. Avoid hurrying and worry. 4. Control your emotions. Decide if the circumstances are worth getting stressed over. Dont let petty problems get the best of you. 5. Learn to love people more than things. Seek out and spend time with people whose company you enjoy. Family and friends are a great source of relaxation. 6. Dont rely on alcohol or drugs, including self-medication, to cope with a problem. 7. Dont keep feelings to yourself. Identify fears and talk them over with others. Stick to saying what you feel. Avoid focusing on what the other person is doing. Think "I feel angry, rather than "You make me angry. 8. Make decisions even though they may turn out to be wrong. Compromise as often as possiblethis gives you some control over the situation. 9. Try to follow routines. Avoid disorganization and disruption. 10. Develop a sense of humor, especially when there is tension. This will help to prevent you from taking things too seriously. 11. Dont pity yourself when things go wrong; do something about them. 12. When feeling stressed, use a relaxation technique that works best for you. This can include listening to an enjoyable record, reading, taking deep breaths and exhaling slowly, practicing yoga, or exercising regularly (check with your physician first). 13. Avoid procrastination. Nothing feels better than taking control and "doing it. 14. Eat well-balanced meals. Avoid fatty, sugary foods. 15. Take a break regularly and do something nice for yourself. Its healthy to be good to yourself. Š 1995 U.S. HealthcareŽ. All rights reserved. The above information wascompiled in December 1995. Please contact your primary care physician forthe most recent information about stress.This medical information has been prepared for your general knowledge by orin consultation with health care professionals. However, U.S. HealthcareŽdoes not recommend the self-management of health problems, nor does U.S.Healthcare promote any particular form of medical treatment. If you have ahealth problem, you should consult your primary care physician for theadvice and care appropriate for your specific medical needs.