Stress is a feeling that’s created when we react to particular events. It’s the body’s way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.
Events that provoke stress cover a whole range of situations – everything from outright physical danger to financial concerns. External events, such as the BP oil spill or a hurricane in the Gulf can trigger increased stress. Difficulty in relationships and health concerns are also contributors. Even driving induces varying levels of stress.
The human body responds to stressful events by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and then releases them into the bloodstream. These hormones speed up the heart rate, breathing rate, blood pressure and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting your muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase your body’s energy. And sweat is produced to cool the body. All of these physical changes occur to prepare a person to react quickly and effectively handle the pressure of the moment.
Obviously, if, like our forefathers, we existed in wilderness conditions wherein life threatening events were more commonly encountered, all of these bodily changes caused by stress would be a good thing. Today, however, most of us are not confronted with a man-eating Grizzly on our drive home from work. So, is stress something that we should avoid at all costs?
Like most things in life, our natural reaction or stress response can be both good and bad. Working properly, your body’s stress response enhances your ability to perform well under pressure. But your stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.
The stress response (also called fight or flight response) is critical during emergency situations, such as when a driver has to slam on the brakes to avoid an accident. It can also be activated in a milder form at a time when the pressure’s on but there’s no actual danger – like preparing for an important sales presentation or tackling a workplace dilemma. A little of this stress can help keep you on your toes, ready to rise to a challenge. And, in most of these cases, the nervous system quickly returns to its normal state, standing by to respond again when needed. That’s good stress.
But stress doesn’t always happen in response to things that are immediate or that are over quickly. Ongoing or long-term events, like coping with a divorce or illness and/or death of a loved one, can cause significant stress.
Long-term stressful situations can produce a lasting, low level stress that very hard on people. The nervous system senses continued pressure and may remain slightly activated and continue to pump out extra stress hormones over an extended period of time. This can wear out the body’s reserve, leave a person depleted or overwhelmed, weaken the body’s immune system, and cause other physical and emotional problems. This is bad stress.
We cannot, nor should we, eliminate all stress in our lives, but we should all strive to keep it under control. So what can we do to deal with stress overload or, better yet avoid it in the first place? The most helpful method of dealing with stress is learning how to manage the stress that comes along with any new challenge, good or bad.
Stress-management skills work best when they are used regularly, not just when the pressure’s on. Knowing how to “de-stress” and doing it when things are relatively calm can help you get through the challenging circumstances that may arise.
Here are some things that stress-management specialists recommend:
- Take a stand against over-scheduling. If you’re feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
- Be realistic. Don’t try to be perfect – no one is. And expecting others to be perfect can add to your stress level too. If you need help on something, ask for it.Get a good night’s sleep.
- Getting enough sleep helps keep you body and mind in top shape, making you better equipped to deal with any negative stressors.
- Watch what you’re thinking. Your outlook , attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful situations.
- Solve little problems. Learning to solve everyday problems can give you a sense of control. But avoiding them can leave you feeling like you have little control and that just adds to stress. Develop skills to calmly look at a problem, figure out the options, and take some action toward a solution. Feeling capable of solving little problems builds the inner confidence to move on to life’s bigger ones – and it can serve you well in times of stress.
- Learn to relax. Participate regularly in activities for fun and relaxation.
Leonardo da Vinci, one of the most prolific and talented human beings in history, understood the necessity of balance in one’s life. He said, “Every now and then go away, have a little relaxation, for when you come back to your work your judgment will be surer, since to remain constantly at work will cause you to lose power of judgment. Go some distance away because then the work appears smaller, and more of it can be taken in at a glance, and a lack of harmony or portion is more readily seen.”
Keep Leonardo’s in mind during this Fourth of July holiday. Chilling out may well be the missing element you need to re-energize your life. If not re-energize, at least less stressful.
Bill Bacque