Stress
What is stress?
Stress is when life's demands seem too heavy. You feel anxious and tense and may be aware that your heart is beating faster.
A certain amount of stress in our lives is unavoidable and a little may even be good for us. For example, some people claim they get more done if they have a work deadline. Too much stress, however, is harmful. Your body responds to stressful situations by raising your blood pressure and making your heart work harder. This is particularly dangerous if you already have heart or artery disease or high blood pressure. Stress is more likely to be harmful if you feel that you have no control over the problem or situation.
Your body reacts to stress in other ways, too. Symptoms like back pain, trouble sleeping, headaches, muscle aches, heartburn, upset stomach, shortness of breath, high blood pressure, and weight gain or weight loss are often caused in part by stress. Many office visits to healthcare providers are for conditions related to stress.
How does it occur?
Anything you see as a problem can cause stress for you. Different things may cause stress for other people. Stress can be caused by everyday matters as well as by major problems.
What are the symptoms?
Symptoms may include:
- trouble sleeping, tiredness, aches, pains, heartburn, and indigestion
- change in bowel and bladder habits
- anxiety and depression
- increased use of cigarettes, alcohol, or drugs
How is it diagnosed?
Your healthcare provider may recognize that stress is a problem from your medical history and symptoms. For example, your blood pressure may be high. However, stress can cause common symptoms, such as headaches or digestive problems, that have many possible causes. For this reason your provider may ask whether your symptoms could be related to stress.
Your provider may give you a questionnaire to screen for anxiety and stress.
How is it treated?
Deep breathing, meditation, stretching your muscles, improving your diet, increasing your exercise, and learning to relax can help you deal with stress. Your healthcare provider or a mental health professional may also be able to help. They may teach you ways to reduce stress in your life and to cope with stress that you cannot avoid.
Exercise
Exercise relieves pent-up energy. It also increases fitness, which helps your body cope with stress. Take up a sport, join an exercise group, or walk at least a mile a day. Try to exercise with other people because social contact helps relieve stress, too.
Relaxation
Relaxation releases muscle tension and calms the mind. Sit comfortably and tighten each muscle in turn for a few seconds, then relax it. Either start with your head and work downward or start at your feet and work upward. Do this every day. Massages, hot baths, listening to music or relaxation tapes are also good ways to relax.
Other coping strategies
- Have a health checkup. The healthier your body, the better you can deal with stress.
- Follow your provider's advice for reducing and coping with stress in your life.
- Follow your provider's advice for treatment of any stress-related symptoms you have.
- Eat a healthy diet.
- Cut back on caffeine and alcohol.
- If you are overweight, talk to your healthcare provider about weight control.
- Take time for yourself. Set aside time each day for exercise and relaxation.
- Take time out for relationships. Sit and talk with family and friends.
- Join an interest group centered on a hobby, sport, or social activity.
- Try to be prepared. Don't put things off and then have to struggle to catch up.
- Simplify your life. Don't try to do too much. Set goals you can achieve. Learn to say "no."
- Try to resolve conflict. Don't hold onto anger.
- Share your burdens. Just talking problems through will often resolve them.
- Don't worry about things you can't control.
- Break down problems into the smallest parts, and then work on the easiest part first. Build on success.
Developed by Ann Carter, MD, for RelayHealth.
Published by RelayHealth.
© 2009 RelayHealth and/or its affiliates. All Rights Reserved.
