You Can...Get a Handle on Stress
SOURCE:
www.NationalMSSociety.org
The stress response: the good and the bad
Stress is a daily fact of life. Stress hormones jump start your brain
and body into action. They make your heart race when you're falling in
love, help you escape a burning building—or meet an important deadline.
Stress can be triggered by external and internal sources. External
stressors can include your crying baby, loss of a job, a job promotion,
problems with an intimate relationship, and having a chronic disease.
Internal stressors have to do with your attitude and your positive or
negative view of the external stressor.
Good stress goes bad.
Stress is like a light that turns on when you need it. But when you
can't turn it off, you run the risk of burnout which can impact your
health.
Chronic stress weakens the immune system and increases the risk for a
number of illnesses including heart disease, diabetes, and depression.
Most research studies about the effects of stress on MS have been
inconclusive, but one recent study by Dr. David Mohr at the University of
California, San Francisco, found significant increases in MS relapses
following stressful life events.
The tell-tale signs of chronic stress:
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Irritability*
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Feeling hopeless, helpless, guilty, worthless*
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Feeling overwhelmed
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Persistent nervousness
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Chronic worry or anxiety
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Sad or “down” feelings*
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Sweating
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Stomach aches, constipation, diarrhea, cramps, or nausea
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Headache
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Heart palpitations
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Muscle tightness
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Shallow breathing
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Trouble getting to sleep or staying asleep
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Loss of interest in usual activities, including sex*
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Eating too much or too little*
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Decreased energy; feeling “slowed down”*
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Distractibility and impaired memory*
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Difficulty making decisions*
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Feeling empty or “numb” *
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(* also a symptom of depression)
You CAN take control of runaway stress
1. Identify the stressors.
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What produces stress in your life? Is it marital problems? Do you
need more help at home? Develop steps to deal with the issue or seek
professional help.
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Rate your stressor. Will it be important next week or next month?
Put things in perspective. Let go of the small stuff.
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Bolster your attitude. Negative thinking can make stress worse. You
can't control all the stressors but developing more positive thinking
patterns can create a better attitude which can lessen stress. A mental
health professional can help you identify and change negative thinking
patterns.
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2. The odd couple—stress and depression
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Which comes first—the chicken or the egg? It doesn't matter when
unrelenting stress and its companion depression become a
self-perpetuating cycle. If you find it difficult to implement
strategies for reducing stress or if your stress symptoms overlap with
those of depression, seek help from a mental health professional. For
referrals, speak to your healthcare provider or call your Society
chapter.
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3. It's important to keep stress in check for your overall health.
Here are some ways to “give your body a rest” from stress.
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Get physical. Exercise reduces the effects of
stress hormones on the body. Consult your healthcare professional about
starting an exercise program.
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Learn and practice stress management techniques such as
visualization, meditation, or relaxation and breathing exercises.
Classes and audio/visual resources are available to lead you through
these activities.
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Change focus. Get off the stress cycle by doing
something that gives you pleasure. Read, write in a journal, stroke your
pet, listen to soothing music, or pursue your hobby.
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Reach out. Call a friend to share what's troubling
you. Build a support network.
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Get some rest. Develop regular sleep habits. And
take a break during the day if fatigue gets in the way.
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Learn a one-minute stress reducer to use anywhere or anytime.
Find a special word to repeat ("one", "home", or "love" are good ones);
take slow, deep belly breaths, or call up a happy picture in your head.
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Get a whiff. Many people find that aromatherapy
helps promote relaxation. Among the essential oils that seem to promote
relaxation are lavender, geranium, mandarin, neroli, and ylang ylang. Go
for pure products. Put a drop on a tissue and breathe. A little goes a
long way.
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Laugh. Keep a few comedy tapes or DVDs on hand
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Develop gratitude. Take time to appreciate
something good in your life each day.
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These tips brought to you by The Heuga Center, promoting health and
creating hope for people with MS for 20 years (www.heuga.org),
and by the National Multiple Sclerosis Society.
Contributing editors: Brian Hutchinson, PT, President, The Heuga
Center; InsideMS Magazine.
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