ARRRGGHHH!!! Stress (Part 3)

There are a number of social substances that some people take for granted and consider harmless. When, in reality, they contribute to the overall effects of stress. 3 of these common/popular substances will be briefly discussed.

Caffeine stimulates the entire body. Its effects can last up to 24 hours. It has been found that with as little as 1 cup of coffee, the body goes into a stress response because excess stress hormones are released from the adrenal glands and the pancreas secretes more insulin. Insulin lowers blood sugar further stressing the body by releasing more stress hormones to release stored energy. Excessive caffeine consumption can cause headaches, sleeplessness, and indigestion. Physical and psychological dependancy can be quite overwhelming. Some withdrawal symptoms include nervousness, irritability, tremors, sweats, and a rapid heart beat.

Sugar is such a dangerous 'food' because it is probably more habit forming that caffeine. Everywhere you look there is something with sugar in it. It makes for a good preservative. Sugar is highly addictive because it tastes so good. Not only does it taste good but sugar is the prime fuel for our brains. It provides quick energy boost. But this boost is followed by a crash. Sugar increases insulin secretion from the pancreas which inhibits the release of growth

hormones. This inhibition depresses the immune system which is already being compromised if you are already stressed. Avoiding disease becomes a much harder task to accomplish.

Drugs and alcohol increase stress and are toxic to the body. Regardless if the drugs are prescription drugs or illicit drugs. All are toxic and most are habit forming. They stress the body by robbing it of essential vitamins and minerals. Also, the physical dependance can be a major stressor in itself.

Two psychiatrists, Thomas Holmes and Richard Rahe, performed a study in 1967 by examining over 5000 medical records in order to determine if or what types of stressful events caused illnesses. They published the results as a scale known as the Social Readjustment Rating Scale, aka Holmes and Rahe Stress Scale. They included a numerical value to each stressor. When all stressors were added up, the sum of the numbers determined how at risk the individual was at developing an illness. The top 10 stressful life events are as follows:

1. Death of a spouse
2. Divorce
3. Marital separation
4. Imprisonment
5. Death of a close family member
6. Person injury or illness
7. Marriage
8. Job termination
9. Marital reconciliation
10. Retirement

Everyone's tolerance level to stress is different. Some of the things that influence the tolerance level include:

• Having a strong support network. The more isolated/alone an individual is, the greater chance of developing stress
• Having confidence in oneself will help influence most events so the stress can be avoided. People more susceptible to stress have a feeling that things are always out of control.
• Being optimistic will help decrease the amount of stress or have a better grasp of it.
• If an individual does not know how to soothe or calm him/herself down, it becomes more difficult to bring themselves back into balance.
• The more that is known about a stressful situation, the easier it is to cope. However, a stressor is not always known or predicted.

There are a number of options/ideas available when trying to cope with stress. It is easier to control the stress when a clear plan has been devised. Some suggestions are, but not limited to:

1. Identifying the problem is the most important step to recovery. This problem can be anything... job, relationship, finances, etc. Once the problem(s) has been isolated it is time to work on it/them.
2. Think of solutions to overcome the stress. Write the stressors down. Once they are written down, try and figure ways to overcome them by writing potential solutions next to each stressor. The key here is to take control of the stressors that can be managed realistically. For example, looking for another job, talking to relationship counsellor, financial counsellor, etc. It is also important to ask what will happen if nothing is done. Well... now that you are on Part 3 of the 'Stress Chronicles' (hopefully you read the first 2 parts) you have a better idea of the consequences of not dealing with stress.
3. Talking about problems should help tremendously. Talk to a friend, co-worker, or family member. Just by talking to someone can help relieve some stress. As well, the person being spoken to may be a wealth of knowledge and may be able to offer advice or resolution strategies.
4. Reduce ongoing tension by exercising or performing relaxation techniques. Exercising has been found to reduce levels of anxiety. Exercise is important in the maintenance of good health, along with sleep and diet. If one of those 3 components are askew, they are all affected.
5. Resting and relaxation should be a part of everyone's day. Stretching, breathing exercises, and meditation are some examples. It is important to focus on key tension areas.
6. People that are under stress tend to be quite hard on themselves. Since stress can cause a lot of negative emotions it can make it hard to find realistic solutions to overcome the stress

Another option for coping or resolving stress is through the use of emotional freedom technique (EFT). EFT is a gentle and natural way that manipulates the body's energy field. This is accomplished by gentle tapping on acupressure points while focusing on a specific thought, feeling, or memory. By routinely practicing this, emotions and feelings can be better controlled. More on EFT will be discussed on a later post.

So there you have it. It is important to always take time for yourself and take a step back if things start to get out of control. Analyze the situation, devise a plan to overcome the situation, and execute the plan. With this in place hopefully we can all live long, healthy, and happy lives.