Managing Stress

What is stress?
Stress is a result of our combined physical and emotional responses to change - whether it's a change in plans, routine or schedule. It can be good or bad. Good stress might come from a nice surprise or by focusing on positive ways to respond to change. Stress is bad when it makes us unable to relax, set priorities or enjoy ourselves.

Signs & symptoms
Too much stress can cause physical and emotional symptoms if it goes unrelieved. Some signs of stress overload are:

• Anxiety or panic attacks
• Sadness or depression
• Irritability, moodiness
• Physical problems like headache, stomach upset, constipation or diarrhea
• Allergic reactions like eczema or asthma
• Drinking too much, drug use, smoking, overeating
• Sleeplessness
• Weight gain or weight loss

Who's at risk?
Too much stress over long periods of time can break down your body's ability to cope. This can lead to health problems in some people, like high blood pressure, eating disorders or substance abuse. Some people with chronic illnesses find their symptoms get worse in times of stress.  Here are some "stressors" that can become overwhelming if they continue too long:

• Exposure to violence or injury
• Stressful relationships, family conflicts, ongoing or unresolved grief
• Problems with schoolwork related to a learning disability
• Too much to do, no time to rest and relax, being always on-the-go

Professional help
If you have physical symptoms of stress, see your doctor to make sure you don't have any other illness. For continuing stress that just doesn't seem manageable, talk to your doctor or a mental health professional.

Priority Health members can check here for information on getting mental health assistance.

What you can do
A positive attitude and a healthy lifestyle that includes exercise, good nutrition and plenty of rest are keys to coping with stress, and these things are within your control. Of course, some things that cause stress are beyond your control. But you can often see them coming. Here are a few ideas for how to lessen the stress:

• Control the situation. If you can't control stress-causing circumstances, you can control some of the factors surrounding them:
• Avoid problems. Reduce the ways stress enters your routine. Leave a little earlier to avoid traffic. Plan for a little more time in the morning so you're not always in a rush to get out the door.
• Step away. Take a break from a stressful situation. Decide on your immediate priorities and how you'll accomplish them.
• Keep doing things you enjoy. Continue to exercise, socialize and participate in hobbies or other activities.
• Get help when you feel overwhelmed. For immediate relief, ask a relative or friend to help.
• Control your response. You can reduce stress by relaxing for a few minutes. But when stress makes relaxing next to impossible, try these: 
  

• Sit back in your chair and breathe deeply by inhaling slowly through your nose. Put your hands on your stomach and feel your belly expand. Then exhale slowly through your mouth. Repeat a few times.
• Stretch to loosen your muscles. Relax muscles by tightening, then relaxing different parts of your body. Start with your head and, step by step, relax muscles all the way to your feet. Stretch your back, neck and upper body and then relax in your chair a few minutes before getting back to your work or activity. This entire process should take from 10 to 15 minutes.
• Close your eyes and imagine a peaceful scene or situation for five to 10 minutes.