Definition of Pressure and Stress:
Often we use the terms “pressure” and “stress” interchangeably. However, they are
not the same. Pressure involves the demands that present themselves from the
outside, making us feel tense inside. Stress is the “wear and tear” our bodies and
minds experience as we adjust to our continually changing environment. Pressure is
an unavoidable fact of life; stress is not. We have control over how much we permit
stress to damage our physical and emotional health.
Physical Effects of Stress:
Research has shown that stress activates the regions of the brain that control eating,
aggression and our immune system. It turns on the nerve circuits that trigger our
body’s fight-or flight response as if we were encountering a life-threatening danger.
When we live under a state of chronic stress, our body releases stress hormones such
as adrenaline, norepinephrine and cortisol. Hormones released by stress eat at the
digestive system, weaken the heart and blood vessels, and contribute to strokes,
diabetes, asthma, and osteoporosis. Stress can even contribute to male pattern
baldness and is implicated in rheumatoid arthritis. Research has shown that, in some
people, stress can cause disease years after a major trauma or stress event. Stress
can be compared to an allergy. Once we become sensitized to it, just a small amount
of stress causes an activation of stress hormones in the body. It’s important to be
proactive rather than reactive in order to counteract stress.
Often we use the terms “pressure” and “stress” interchangeably. However, they are
not the same. Pressure involves the demands that present themselves from the
outside, making us feel tense inside. Stress is the “wear and tear” our bodies and
minds experience as we adjust to our continually changing environment. Pressure is
an unavoidable fact of life; stress is not. We have control over how much we permit
stress to damage our physical and emotional health.
Physical Effects of Stress:
Research has shown that stress activates the regions of the brain that control eating,
aggression and our immune system. It turns on the nerve circuits that trigger our
body’s fight-or flight response as if we were encountering a life-threatening danger.
When we live under a state of chronic stress, our body releases stress hormones such
as adrenaline, norepinephrine and cortisol. Hormones released by stress eat at the
digestive system, weaken the heart and blood vessels, and contribute to strokes,
diabetes, asthma, and osteoporosis. Stress can even contribute to male pattern
baldness and is implicated in rheumatoid arthritis. Research has shown that, in some
people, stress can cause disease years after a major trauma or stress event. Stress
can be compared to an allergy. Once we become sensitized to it, just a small amount
of stress causes an activation of stress hormones in the body. It’s important to be
proactive rather than reactive in order to counteract stress.
Recognizing your body’s stress signals:
As we experience increasing levels of stress, our body gives us “warning signs” to
let us know we are getting into trouble. Therefore, it’s important to be aware of
what our body is trying to tell us. Some common warning signs of excessive stress
are:
Attitudes that contributes to stress:
Some individuals are more predisposed to stress due to their attitudes toward external
pressure. Listed below are some common attitudes that contribute to increased stress:
Guidelines for coping with stress:
In order to manage stress, remember we need to be proactive rather than reactive.
Following are some suggestions for coping with stress:
If you are suffering from chronic stress, the first step to consider is to see your
primary care physician to rule out any possible physical problem. You may be
suffering from anxiety or depression that needs treatment. After a period of
assessment and stabilization, new patterns and priorities need to be established in
order to reduce chronic stress.
Listed below is one excellent resource to help manage your stress:
Learn to reverse the stressful habits, attitudes and mindset you’ve developed over the
course of your life with this breakthrough program. Relieve not only the symptoms
of stress but the causes as well.
Check out G. Gaynor McTigue’s Why Make Yourself Crazy: 300 Strategies For A
Stress-Free Life at: http://tinyurl.com/2nvfgb
As we experience increasing levels of stress, our body gives us “warning signs” to
let us know we are getting into trouble. Therefore, it’s important to be aware of
what our body is trying to tell us. Some common warning signs of excessive stress
are:
- extreme fatigue
- inability to relax
- difficulty getting to sleep or restless sleep patterns such as waking up in the
middle of the night or awakening early in the morning - physical symptoms such as headaches, an aching neck, stomach aches or
backaches - ruminating (repetitive thoughts that are difficult to turn off, especially at night)
- easily losing your temper
- feeling emotionally disconnected from yourself and others
- easily distracted
- difficulty concentrating
- putting things off until the last minute
- forgetting to do things
Attitudes that contributes to stress:
Some individuals are more predisposed to stress due to their attitudes toward external
pressure. Listed below are some common attitudes that contribute to increased stress:
- Believing that things have to be perfect.
- Believing that you have to do everything yourself.
- Having difficulty saying “no” to others’ requests or demands without feeling
guilty. - Needing to constantly be in a state of activity or excitement in order to ward off
boredom - Feeling isolated from family or close friends
- Believing that if you’re not a success, you’re a failure.
- Feeling dissatisfied with your personal and work life.
Guidelines for coping with stress:
In order to manage stress, remember we need to be proactive rather than reactive.
Following are some suggestions for coping with stress:
- Remember that we’re all human. Accept imperfection in yourself and others.
Be realistic about your expectations of yourself and others. - Learn to carve out time for yourself. When you’re in charge of your schedule
(as much as is possible by the type work you perform), the less stress you will
feel. Learn to prioritize. Not every activity has the same importance in your
life. - Learn to say “no” without feeling guilty. The awkwardness will go away with
practice. - Balance work with play. Recreation is a great stress buster.
- Find ways to work off your tensions, with activities such as exercise,
meditation, or yoga. Use relaxation techniques such as deep breathing,
meditation, or muscle tensing to help reduce your stress. These activities can
also reduce cortisol (the stress hormone) levels in your body as well.Five
minutes or more of these techniques can reduce your stress for hours. - Form at least two or three close friendships with individuals you trust and with
whom you can be yourself. Having supportive friends with whom you can
share your feelings is a great stress reducer. - Laugh often and laugh at yourself whenever you get a chance. As Ann Landers
used to say, “Don’t sweat the small stuff.” - Learn to accept what you cannot change. Accepting a situation is not the same
thing as liking it. - Watch your negative self-talk. Recognize that those negative messages that we
habitually think not only erodes our self-esteem but increases our stress.
Negative thoughts can even result in increased muscle tension. It has been said
that it takes ten positive self-talk messages to overide one negative message.
If you are suffering from chronic stress, the first step to consider is to see your
primary care physician to rule out any possible physical problem. You may be
suffering from anxiety or depression that needs treatment. After a period of
assessment and stabilization, new patterns and priorities need to be established in
order to reduce chronic stress.
Listed below is one excellent resource to help manage your stress:
Learn to reverse the stressful habits, attitudes and mindset you’ve developed over the
course of your life with this breakthrough program. Relieve not only the symptoms
of stress but the causes as well.
Check out G. Gaynor McTigue’s Why Make Yourself Crazy: 300 Strategies For A
Stress-Free Life at: http://tinyurl.com/2nvfgb
Note: This article is for informational purposes only. If you are in need of mental health services, please contact a provider in your community. © 2008 Family Recovery Resources All Rights Reserved |
Stress activates the regions of the brain that control eating, aggression and our immune system. |
Some individuals are more prone to stress due to their attitudes toward external pressure. |
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