Stress management

Overview
A stressor is a particular challenge or stimulus. Stress is the response triggered by overwhelming stressors. As you adjust to life's daily demands, you may experience one or more of the following types of stress:
Acute stress is the most common type of stress. This short-term, often easily manageable and highly self-treatable stress is caused by the demands and pressures of the recent past or near future -- giving a speech in front of a large crowd, for example. Public speaking is stressful for most people, but getting a good night's sleep before the speech, eating a healthful breakfast that morning, and doing some relaxation exercises right before you speak can help you manage the associated stress.

Episodic acute stress is defined as frequent episodes of acute stress. People who have this type of stress tend to be abrupt, in a constant hurry and exude a lot of nervous energy, the same characteristics often shared by people who have type A personalities.

Chronic stress is caused by grinding stress that wears you down day after day, year after year, decade after decade. Chronic stress may be related to poverty, family problems, an unhappy relationship, or dissatisfaction with a job or career. This type of stress is often ignored because of its daily familiarity. Symptoms of chronic stress are often difficult to treat and manage. Medical treatment, behavioral treatment and stress management training are often needed.
Stress is also classified as positive or negative. Positive stress or eustress improves your concentration, motivation and performance. When you experience eustress, you see situations as opportunities rather than threats. Negative stress, on the other hand, is referred to as distress. This type of stress occurs when you're unable to relax after meeting a stressful challenge or the challenge leaves you depressed, anxious or angry.


The "fight-or-flight" connection
The fight-or-flight response is your body's physiological reaction to perceived danger. A change in the neurotransmitters in your brain triggers a series of physiological changes that prepare your body to fight or flee, such as speeding up your heart rate, sharpening your senses, and directing blood flow to your large muscles. The perceived danger is often a "false alarm" that leaves your body charged up for unnecessary action, however. Learning to successfully manage and override this response is crucial to managing stress.

Stress management and children
Children also suffer the effects of stress. For children, the first signs of stress are often physical complaints, such as headaches or gastrointestinal difficulties. If your child seems stressed, talk about what's causing the stress at an age-appropriate level. This can be especially helpful for pre-teens and teens. Teach your children healthful stress management techniques, such as physical activity, reading or listening to music. Remember, modeling effective stress management techniques can go a long way in teaching your children how to recognize and manage their own stress.

Characteristics
The effects of stress are often cumulative. Physically, acute stress may lead to rapid breathing, an increased heart rate, muscle tension, as well as teeth grinding, muscle tics, eyelid twitches and chronic mild illnesses. Psychologically, any type of negative stress may lead to forgetfulness, poor concentration and difficulty focusing. Restlessness, frustration, irritability, anger and confusion are also common. You may become generally pessimistic or cynical, and have trouble finding enjoyment in life.
Socially, you may notice yourself becoming impatient, making snap judgments, blaming others, and being critical or hard to please. You may find yourself pacing or fidgeting. You may have difficulty resolving normal conflicts. You may withdraw from family and friends or turn to alcohol abuse, substance abuse or tobacco use.

Sometimes stress can be more than you are able to handle at the time. Symptoms such as sleep disturbances, decreased energy, changes in appetite, anxiety, depression, inability to concentrate and hopelessness may warrant further evaluation by a health care professional.

As with all physical symptoms, consult your medical health care provider to rule out a medical condition. If these or any other symptoms cause you distress that doesn't seem to improve, seek additional help and support from a mental health care professional.


Coping strategies
Stress can often be managed through humor, creativity, positive diversions and distractions, and changing your thinking, lifestyle or situation. Remember, the right amount of stress can increase your motivation, performance and focus, giving you a competitive edge. It can also increase your sense of accomplishment and self-esteem.
Physically, it's important to get plenty of rest and relaxation. Make nutrition a priority, especially by including a healthy breakfast in your morning routine. Eliminating caffeine from your diet may also help. And don't forget the importance of regular exercise. At least 20 minutes of aerobic exercise three times a week is appropriate for most people. Of course, consult your doctor before beginning an exercise program.

Emotionally, identify personal stressors and typical stress reactions. It may be helpful to record when and why you feel stressed, as well as how you react. Practice relaxation exercises such as deep breathing, visualization (imagining a peaceful, relaxing scene) or meditation (focusing and reflecting on your thoughts). Reframe negative situations in positive terms to give yourself and others the benefit of the doubt. Keep stressful situations in perspective, and practice positive self-talk that emphasizes an "I can" attitude. Avoid "shoulds," "ought tos" or "have tos." Rehearse ways to handle potentially stressful situations before they happen -- develop an action plan, as well as a backup plan.

Clarify your values, make time for yourself, and keep unnecessary commitments to a minimum. Remind yourself, "If I don't take care of myself, who will?" Socially, nurture friendships that offer positive support. Strengthen and maintain family connections, and find a group or activity of special interest in your community. Spiritual groups or support groups may help round out your support system. If necessary, consider professional counseling.

On a practical level, sharpen your time management and financial planning or budgeting skills. Parenting classes, assertiveness training, and communication and conflict resolution courses may also be helpful. If your career is causing you distress, explore possible career development steps.


Summary
Stress is a nearly universal experience. The key is learning to take advantage of positive stress while managing negative stress effectively. Take the first step by incorporating self-care strategies into your daily life.