Dr. David Posen likes to tell the story about a patient he was counseling for stress overload who identified the drive to and from work as one of the biggest stressors in his life. The man lived in Oakville, Ontario, and his business was at least one hour’s drive away, in Markham. “‘But you own your business,’ I said incredulously to him,” recalls Posen, “‘…why don’t you move it closer to where you live?’”
Moving the business, although a huge undertaking, was in fact one of the simplest ways to reduce the man’s stress and when all was said and done, Posen’s patient shaved two hours drive time from his day… and all the stress he experienced sitting behind the wheel.
Most of us have many different kinds of stressors in our lives. Rather than lump them altogether, it’s important to identify your stressors—and tailor stress reduction techniques to help.
Back to the cave Stress of course is the opposite of relaxation. It is defined as the wide range of stimuli that cause a physiological response. The classic stress reaction, identified by Dr. Hans Selye, causes an increase in heart rate, blood pressure, breathing rate, muscle tension, perspiration and mental alertness. Inherited from the animal kingdom and our cavemen ancestors, when a physical danger posed a threat, their bodies mounted the stress reaction to fight, flight or freeze.
But the stress reaction was intended to be episodic rather than ongoing, says Posen. After it shuts off, the body can rest and recover and get back to normal. Posen likens the cycle to peaks (the stress reaction) and valleys (the recovery time.) “But if the peaks last longer and longer, and the valleys less and less, there’s going to be a problem because re-storage is not happening.”
Most stressors today have very little to do with a physical threat—they are mostly psychological fears (someone criticizes you at work and you feel attacked; you’re in overdraft at the bank again and feel anxious; you have a verbal fight with your husband and you still feel angry and stressed). “We experience psychological stress almost as stressfully as our ancestors did with physical danger,” says Posen.
Stress and health Posen divides the symptoms of stress into four parts: o Physical (chest pain, stomach problems, shortness of breath); o Mental function (decrease concentration, memory, less decisive, minds go blank); o Emotional (anxiety, depression, impatience, anger); and o Behavioural (smoking, drinking compulsive eating, swearing, blaming, nail biting).
Stress becomes chronic when we stay in high alert for too long, too often. The Canadian Mental Health Association (CMHA) says many people suffering from excessive stress have symptoms of poor health. Chronic stress impairs memory, immobilizes energy, can lead to insulin resistance and can impair the shut off of stress hormones… “so the stress reaction goes on for longer than you would like even when the stressor is passed,” says Posen.
Stress can interfere with the immune system, and new research is even suggesting that it can accelerate aging by interfering with cell division. Although the relationship is still being investigated, CMHA points out that preliminary evidence suggests stress may contribute to the development of heart disease and stroke.
The stress barometer On a scale of 1 to 10, how stressed do you feel?
Most people can handle 4, 5 or 6, says Dr. Posen, but if it’s 7, 8 or 9 and especially on a regular basis, that’s too much. If stress is high, lasting for more than a few days and is starting to impact on your health, see a counselor or medical professional. (If it’s 2, maybe you’re not challenging yourself enough.)
In some cases, chronic stress can lead to clinical depression, which may require psychotherapy plus medication. For further information about depression, anxiety, and other mental illnesses, talk to your doctor or contact your local branch of the CMHA.
Stress prevention Can we nip all that in the bud? We can try, says the experts, by identifying where stress is coming from and making changes to keep it from continuing to happen.
Some ways to do that: o Make a physical change. Like Posen’s patient, move closer to your work. o Problem solve. If you’re hounded by creditors, explore financial strategies. o Use time management. Plan more carefully so you aren’t rushed. o Change eating habits. For example, stop drinking several cups of high-octane coffee a day. o Stop fretting alone. Spend time with supportive friends and family or seek professionals and support groups. o Use healthy diversion techniques. Go for a walk. o Take an assertiveness training program—and learn to say “No”. o Use the ‘thought-stopping’ technique. When you feel a stressful reaction coming up, talk yourself out of getting stressed.
Stress-busting If you can’t remove the source of stress, then buffer yourself against it with various strategies, says stress and wellness specialist Beverly Beuermann-King, who has a practice in eastern Ontario. “It’s important to give yourself a life outside of your stress,” she says.
Here are some suggestions: o Take breaks—throughout the day (e.g., coffee breaks), the week (e.g., leisurely evening activities) and the year (e.g., take vacations). o Get regular exercise (it burns excess stress). o Enjoy downtime (e.g., to read, work on a hobby, watch a movie). o Support your spiritual self. o Use relaxation techniques (e.g., meditation, regular massages, aromatherapy). o Volunteer in your community. o Get enough sleep.
A funny thing Humour is a great stress reduction strategy because it helps put life back in perspective, says stress and wellness specialist Beuermann-King. Make a humour first aid kit (online or in a drawer). Fill it with jokes, short funny stories and humourous clippings (joke of the day). When you’re in need of a laugh, take it out.
When things go wrong, we often go overboard with their outcome, says Beuermann-King. “Try exaggerating to the point where it’s ridiculous. Say ‘oh my gosh, the world IS going to end right now because that other driver just cut me off…’”
Keep funny toys around the office and home. Buy chattering teeth, stress balls and other light hearted diversions—and spend a few moments ‘playing’ during your day. Share a good joke with somebody else as a way to enhance your own humour.
And no matter what you do, lighten up. Things can always be worse.
