STRESSING OVER
t s ress
GAINING PERSPECTIVE AND OVERCOMING CHALLENGES
LIFE IS DEMANDING–WITH DEADLINES, BILLS, WORK AND FAMILY. From small things, like
traffic, to life-altering illnesses, it is important to remember that everyone experiences stress. The management of stress is a critical life skill. Stress can actually be a good thing. “Some level of stress is necessary to prompt a response,” says Amanda Ward, licensed psychologist at Olmsted Medical Center (OMC). “For example, when studying for a test, stress can provide the motivation to do well.” “When I get concerned,” Ward continues, “is when it’s past the person’s coping skills. Then the person is in distress.”
HOW STRESS CAN MESS WITH YOU
Erica Runkle, nurse practitioner at OMC, notes that stress is a physical process. “A lot of times, there’s this misconception that stress is all in your head. Just get over it—it's not a ‘real’ problem. But the mind is part of the body, and there’s no way to tease apart the two.” Runkle explains that your nervous system has two main modes: fight or flight, and rest and digest. “When the fight or flight response is triggered, your body will release either adrenaline, a quick boost of energy, or cortisol, a lower, longer-acting hormone. So as stress kicks in, you have different physiological symptoms.” These hormones are chemical messengers that help your body to prioritize its actions in an intense situation. Your breathing and heart rate increase. Blood, oxygen and glucose rush to your muscles so you can defend yourself. 22
March/April 2020 RWmagazine.com
BY SHANTI ARGUE
In the meantime, other less critical functions can be altered or even suspended. Digestion, reproduction and other cellular functions are put on the back burner because this response is supposed to be temporary. You can digest that meal later, but right now you need to escape from that tiger! Our bodies are not designed to live in a state of constant tension. That’s why extreme stress can cause visible symptoms like hair loss and acne. Other health problems from prolonged distress include: headaches, fatigue, muscle tension, trouble sleeping, digestive issues, weight gain, anxiety, depression and heart disease. “You can’t be bathed in stress hormones at all times and not see some kind of long-standing result,” warns Ward.
WHAT TO DO?
Runkle says, “Some people learn healthy habits from their family environment and have coping mechanisms integrated from the beginning.” For them, managing stress might seem intuitive. Others need to educate themselves and learn coping strategies. A crisis might require a new game plan entirely. Ward says when she tells her patients that they need to dedicate even small amounts of time to managing stress, they sometimes push back. But the busier you are, the more important it is to spend your time wisely. Dedicating even half an hour a week to organizing your time and making decisions can have a huge return.
THE LITTLE STUFF
Most often, women are just trying to do too much. We have so many options—and we want them all. But, Ward says, “Everything
has a choice point.” You might not like the cost and benefits of the choice point, but there’s still a trade-off. In those cases, Runkle says it’s critical to simplify. If you’re juggling too many things, it’s a matter of determining: "Which ones do I need to do right now, and which can I set aside?" You might not be able to be the best at everything, attend everything, say yes to everything and still have time to sleep and exercise. We just have to choose. And for Ward, that sometimes means helping patients learn how to say “no” graciously without feeling guilt.
THE BIG STUFF
Inevitably, we face circumstances that are beyond our control—a tornado, economic downturn, loss of a loved one—that present a load of negative stress. Even in those cases, it’s beneficial to focus on what is in your control and what choices you have. “Sometimes people are just locked in,” says Runkle. When she asks them to find options and they say they don’t have any, she says, “You could stay in bed all day.” When they say they’re not going to do that, Runkle reminds them that they get to choose, and gradually they realize that even in small ways there are alternatives. Hollie Heil, nurse at OMC, works with patients on taking small steps toward achievable goals. She says, “Sometimes, just getting through the day, or even part of the day, is a goal in and of itself.”
PERSPECTIVE
One interesting aspect of stress is how our feelings become moderators. Heil says that with
