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Lessen your stress For a fuller life, tackle stress head on and chin up.
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t’s true: stress is inevitable – what with our demanding work environment, the real and fabricated needs brought on by technology, or the everincreasing pressure to build a perfect family life. Some people might think the word ‘stress’ is overused, but it is an actual entity that influences our mind and body. Stress is our body’s way of facing situations that pose either opportunities or demands. To some degree, we need a healthy level of stress to keep us on our toes; ‘good’ stress is a major force in our learning and growth as individuals. When a stressor is brief or nontraumatic, our body can quickly adapt, which leads to a good performance or outcome. Think of it this way: if we didn’t have stress, we wouldn’t be able to improve our skills and traits or become better people in general. When your brain perceives a stressor (see table ‘Types of stressors’), it prepares your body using hormones to either fight or flight, which are the natural responses to a threatening situation. For instance, your heart begins to race and you breathe faster. When the stressor has passed and you’ve dealt with it, your body returns to normal. The usual responses of the body to stress become harmful when the stressor is severe or prolonged. Types of stressors Physical/environmental stressors Natural or man-made disasters Major life changes Daily or minor hassles Personality-related stressors
Examples Overcrowding, work pressure, pollution, information overload Accidents, fire, flood, war Marriage, death of a loved one, divorce or separation, birth, job changes Deadlines, dissatisfaction with appearance, relationship problems, financial worries, traffic Poor time management, wrong self-image, character flaws, poor communication skills, bad health habits
A Slice of Orange is a newsletter designed to help clarify basic health information and offer juicy tips on uplifting your health.
Editorial team Alvin Delfin Christine Llenes Orange de Guzman, MD
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Don’t just sleep it off
Severe or chronic (persistent) stress is a problem because it can result in disease or death. This kind of stress leads to a breakdown of our natural coping mechanisms. Some conditions linked to chronic stress are: high blood pressure or hypertension, heart attack, stroke, headache, diabetes, muscle pain, low resistance to disease, and depression or anxiety. These consequences are precisely why we all need to find our own personal ways of reducing stress in our life. Identifying a stressed state To recognize if you are stressed, it’s helpful to be aware of the signs and symptoms of stress, which range from mild to severe and varies among different individuals. The most common physical signs and symptoms of stress include rapid heart rate, elevated blood pressure, nausea/ vomiting, dizziness, increased perspiration, difficulty breathing, headaches and trouble sleeping. However, stress does not only manifest in physical ways. Your cognition
can be affected – that is, you can have difficulty concentrating or remembering, it may be harder to make decisions, you can have confidence issues or you can be just generally disturbed by everything. You can also have emotional symptoms like fear, panic, anger, irritability, agitation or depression. Any change in your usual personality or habits may be related to your stress levels so it’s wise to be introspective and observant (and listen to the people who care about you when they notice such changes) so you can seek help as early as possible. Managing stress Stress affects everyone, but the stress level we experience depends on lifestyle. This means that you can control how stressed you become. Individuals have different levels of stress tolerance. If you manage your stress now, you can prevent many of its harmful consequences. It’s important to remember that you CAN teach yourself to handle stress well.
If you (with the help of family, friends or counselors) can’t identify the source of your stress, go to a doctor because a physical/medical problem may be the root of your anxiety. Your doctor can help prescribe drugs if necessary and treat the physical source of your distress. Seek emergency help if your stress is causing: • Thoughts about harming yourself or others • Chest pain • Irregular or rapid heartbeats • Severe headaches or headaches unlike your previous headaches • Anything that you feel might cause serious harm There is no set formula for managing stress, but experts have similar recommendations on how to reach your goal. Firstly, identify your stressors and avoid them as much as possible. If you can’t avoid your stressors completely, you’ll need to minimize stress levels; this involves relaxation techniques and exercise, in addition to support from people and possibly drugs, if necessary.
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A quick guide to stress relief
• Keep a healthy lifestyle. • Make a schedule and manage your time well. • Set realistic small and big goals and reward yourself. • Change your old ways of thinking if you worry too much. • Let go of things you cannot change. • Let your feelings out. Write, talk, cry if you have to. • Ask for help. • Do things you enjoy. • Focus on the present. • Find humor in your life. • Think positive. • Take care of yourself!
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Maintaining good physical and mental health makes you better equipped to cope with stress. In a nutshell, this is done through proper diet, exercise, relaxation, recreation and proper medical support if necessary. Here are some specific tips on how to keep the stress levels down: • Ensure that you get adequate and regular rest. • Set aside time for leisure. • Learn relaxation techniques. Some examples are massage, yoga, meditation, muscular relaxation and breathing control. • Exercise! Regular and enjoyable exercise – aim for at least 20 minutes on most days of the week – helps your body deal with stress and improves well-being. • Enjoy a good laugh as often as possible and learn to laugh at yourself. • Watch what you eat. Cut down on salt, sugar, cholesterol, and saturated and trans fats. Also, don’t skip breakfast;
when your blood sugar drops, it triggers a stress response. • Learn more about health issues but don’t overload your brain with information that should come from your doctor or other medical professionals. • Use only substances (eg, drugs) that are prescribed or recommended by your doctor. • Don’t be afraid to talk to people who are willing to listen. If your family and friends are unavailable, consider professional counseling. • If you are so inclined, get involved in your religion or religious activities. • Change your environment if it is the root of your stress.
Maladaptive ways of coping with stress, such as illegal drugs, alcohol, smoking and eating, can actually worsen stress and make you extra sensitive to even minor stressors.
A slice of trivia If ‘distress’ is negative stress, what E word refers to good or positive stress? Freshen up on your researching skills, e-mail us the answer at orange@activelink-consult.com and win a prize! From those with the correct answer, 40 people will be randomly chosen to win a Stresstabs® gift pack. We’ll include the answer in the next issue of A Slice of Orange.
Answer to last issue’s question: What intimate phrase (K_____ D_____) is another name for infectious mononucleosis or mono? This infection, which can cause sore throat, has this nickname because it’s transmitted through saliva.
Infectious mononucleosis is often called the kissing disease but kissing is not the only way this disease is spread. This viral infection can also be spread through coughing, sneezing or sharing utensils because the virus is transmitted through saliva. Fortunately, mono isn’t as
Looking to enhance your corporate healthcare benefits? E-mail us at benefits@activelink-consult.com. The information in this newsletter is not intended as a substitute for professional medical care. Consult a doctor for all matters relating to your health, particularly for symptoms that may require diagnosis or medical attention. © 2008 ActiveLink
Benefits Made Better
ActiveLink 104 VA Rufino Street, Legaspi Village, Makati City, 1229 Philippines T: +632 817 4606 / 817 7900 www.activelink-consult.com
contagious as the common cold. Treatment is simply bed rest and adequate hydration.
The Orange wants to he ar from you! Dying to ask us your health related questio ns? Itching to share your pe rsonal health tips? Want to sugg est topics for future issues? Feel free to contac t us. You can e-m ail our team at orange@activ elink-consult.c om.