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Becoming
"STRESS HARDY"
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Stress is both the word used to describe a difficult
situation and a person's response to that situation. A certain amount of stress may be
beneficial in some situations and may help to motivate us to perform to a higher standard.
This may happen when we have to accomplish a great deal in a short time or when an Olympic
athlete feels slightly on edge just before an event and uses that little extra push to run
faster or jump higher. But when that little extra push gets out of hand and we experience
physical or psychological discomfort, we are suffering from "stress".
The situations that may cause us to feel stressed are often highly individual. One person
may find dealing with an office supervisor to be extremely difficult and may suffer a
severe physical or psychological response to the situation, while another may find the
same situation to be no particular problem. Some people may respond to stressful
situations with a mostly psychological reaction such as fear or anxiety, or with a
primarily physical response, such as headaches or nausea.
Underlying all of these responses to stress is a physical reaction to a perceived threat
called the "flight or flight" response. In a holdover from human beings' distant
past, the body is primed to act almost automatically to threatening situations. Among
other things, the nervous system is stimulated, the heart rate and respiratory rate
increase, the muscles are tensed, and glucose pours into the blood to provide energy,
preparing the individual to fight the threat, or to run away from it. This was a wonderful
way of preserving the individual on the dangerous plains where humans first lived, but it
is not much help in the wilds of the urban jungle. Indeed, it is these automatic
physiological responses often make us sick.
Effects of STRESS
Stress may be involved in medical problems such as some cases of infertility or in
migraine headaches, asthma, insomnia, irritable bowel syndrome and indigestion, changes in
a woman's menstrual cycle, the overeating that contributes to obesity and a variety of
other conditions. Other existing medical conditions may be worsened by stress. For
example, the symptoms of coronary artery disease (chest pain on exertion) may be worsened
by stress and borderline elevated blood pressures may rise to dangerous levels in
stressful situations.
Some people find that they overeat when they are in stressful situations. This can lead to
weight gain and even to obesity. Obesity has been linked to a number of health problems
including heart disease, stroke, high blood pressure, arthritis and other joint diseases,
certain kinds of cancers, type 2 diabetes and psychological problems.
Stress also affects the immune system, making the person suffering from chronic stress
more susceptible to infections. Though there is no clear link between stress and cancer,
many researchers are convinced that the two are associated.
Stress may also produce or worsen certain psychological conditions such as depression or
anxiety states, though the exact contribution made by stress to a worsening of the
underlying problem is uncertain because the underlying cause of psychological problems is
not entirely clear.
Daily life is always fraught with stressful situations and it is usually impossible to
escape them completely. Luckily, there are many things you can do yourself or with the
help of a doctor to cope effectively with stress.
Dealing with Stress and Becoming "Stress Hardy"
You can do some general things to cope successful with everyday stressors.
-- Nutrition
Adequate and appropriate nutrition can make dealing with stress easier. Stress uses more
of certain vitamins and minerals, so taking a high-quality multivitamin may be important.
You may need extra calcium as well, since being stressed seems cause us to consume more
calcium. Vitamin C is used in higher amounts when we are stressed, so a bit more of that
vitamin is probably a good idea, perhaps 500mg a day more than usual. Smokers need more
vitamin B1 and vitamin C anyway, so a stressed smoker should increase those vitamins as
well. The amount of vitamin E required goes up in stressful situations, so more of that
vitamin might be helpful as well, though it should never be taken without vitamin C. The
antioxidants including beta-carotene, N-acetyl L-cystein and glutathion are helpful in
blunting the effect stress has on our bodies, so be sure your multivitamin contains those.
-- Herbs
Herbs which help to blunt the impact of stress include bilberry, Ginko biloba and milk
thistle. Tea made with any of the following is also helpful:
catnip, chamomile (but don't use it if you're allergic to ragweed), dong quai, hops, kava
kava, passionflower, skullcap and valerian. Polygala root and sour jujube seed-are both
Chinese herbs which are known to soothe and to calm.
-- Healthy and Regular Diet
Eating regular meals and avoiding fast food and empty calories from snacks are also
important, as is eating meals with a variety of different foods, especially fruits and
vegetables. Eating and drinking too much can weight heavily on the spirit as well as the
stomach, so avoid stuffing yourself or drinking lots of alcoholic beverages in an attempt
to relax. Alcohol does make you feel relaxed but actually makes you sleep fitfully and the
after-effects can add to the stress you feel.
-- Other helpful stress-relievers include:
-- Sleep
Getting enough rest makes it easier to cope with both the stresses of everyday living and
with those unusual events which make you feel particularly stressed. Since each person's
requirement for sleep is different, find out what your own needs are and try to get that
much sleep at night. Consult our section on insomnia for specific
recommendations if you have trouble sleeping.
-- Recreation and Relaxation
 Recreation and relaxation are important ways of dealing with stress. There is
a world of difference between true relaxation and simple distraction from the events o the
day, however. Watching television or drinking a beer is distracting but not truly
relaxing. Relaxation is actually a physical activity which results in a series of physical
responses which truly relax the body and the mind, thus lessening the impact of stress has
on us by changing the way our bodies respond to stress.
There are several different ways to achieve this state of true relaxation. Which one to
use is largely a matter of personal preference. (Consult our section on relaxation for tips on choosing and using a
method which suits you.)
Recreation can be anything from playing basketball to knitting. Which form you choose is
completely up to you. A vacation is also a wonderful way to both relax and to divert
attention from everyday concerns. Be sure that a vacation is not so short that much of the
time spent away is consumed with travel and do things you really enjoy while you're away.
-- Avoid Overwork
Avoiding overwork may sometimes be difficult. You may have to set clear limits on the
amount of time you spend on work-related tasks after normal business hours or at home.
Occasionally there is no way around working more than usual. Some of the other stress
relieving activities outlined here may be helpful in dealing with the stress of working
more than usual, especially some of the exercises you can even do in a workplace.
-- Friendship
Friendships provide another dimension to our lives. We can talk openly with our friends,
and they with us. When we share somthing personal with our friends it can make us feel important in someone else's life and can also increase
our own sense of self-worth. Appreciating your friends and cultivating your relationships
with them can truly enrich your life.
-- Be Positive
Looking at the negative side of things is more stressful than being positive. The hormones
released in the central nervous system when smiling or when thinking in a positive manner
strengthen the immune system and can make us see the world in a more positive way.
-- Physical Exercise
 Physical exercise need not be exhausting or take up much time.
Indeed, it may be sufficient to walk for a total of 30 minutes a day, something which most
of us can do as part of our daily routines. Exercise has also been shown to improve
psychological health and to aid in strengthening the immune system as well as helping to
reduce stress.
-- Control
Another factor known to reduce the impact of stress is a sense of being in control. People
who have little control over what happens in their lives seem to be affected more by
stress than those who have some influence, however slight, over events in their lives.
Stress is a fact of modern life, be it in a city or in the country. Mental factors like
worry contribute to stress just as physical factors do, and stress affects both our mental
and our physical functioning. Becoming stress hardy is another way of improving our lives
and of coping with the increasingly complex world in which we live.
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