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Symptoms and Consequences of
Stress #3 l0/l/09
By Susan Adams
This
article is submitted to MES and appears on my web site
Objective: The objective of this article is to identify symptoms of
stress and their consequences to our lives.
Summary: We are all under stress daily. Without it we wouldn't be
motivated toward anything. We need some stress but not an excess of
it. This article explains the nature of stress, the symptoms that
appear, and their effect on our bodies. It makes some suggestions
for dealing with too much stress.
Stress
can be defined as the rate of wear and tear in the body OR any
disruptive influence on a person, physical or psychological that:
threatens us, scares us, pushes us, worries us, or excites us.
Stress speeds up, keys up, or tenses our bodies.
Since
stress occurs daily, we need to learn to recognize when too much
stress becomes unmanageable and we need to take action to diminish
its effects.
Physical stress occurs from injury, viruses, extreme temperature
change, a foreign body, exhaustion, other irritants. psychological
stress comes in the form of a threat to our security, self-esteem,
way of life, or safety.
Threats
produce fear and especially fear of loss. Another major threat is
uncertainty. Change produces the uncertainty--certainly, a major
part of most lives today.
The
combination of change and loss produce great amounts of stress.
There is a scale which assigns a point value to the major
experiences of life which cause stress. At the top of that list
are: Christmas, death of a spouse, divorce, loss of a job, severe
illness, and, going down the list, even vacations. That is to say,
happy events can cause stress as well. However, we need to
recognize the demands on the body and adjust ourselves to it.
So how
do we know that we are stressed? The first stage is the going into
action of the body's defenses. Messages from the nervous system
reach the hypothalamus gland which notifies the pituitary gland and
adrenal glands. Then the pituitary-adrenal system pumps hormones
(Adrenalin) into the bloodstream. These hormones have the effect of
speeding the heart rate, increasing respiration, and stopping
digestive activity.
In
animals and primitive man this alarm triggers physical action
(fight) or running away (flight). This releases tension.
However, if there is no flight or fight then there is no release of
the hormones. this kind of situation can lead to ulcers, backaches,
palpitations, rashes and various other ailments. Basically, this
hormone released during the alarm phase, the Adrenalin can make us
feel bad. It is the opposite of Serotonin which is the brain
hormone released under exercise which makes us feel good. This
hormone is also released when we are enjoying ourselves. Adrenalin
eats up Serotonin. Without release, it makes us feel bad.
Resistance and Adaptation is the next phase of stress. In this
stage, whatever is seen as the attacker is fought off and some
adjustment is made. If we are tired, we sleep. If hungry, we eat.
This defense system works so well that most of the time we are
unaware of it. We get bombarded by outside hostile forces all the
time but we don't get sick.
It is
only when defense systems break down , being bombarded over time,
that illness results.
The
third step to stress is exhaustion. The body cannot be stressed all
the time. Release must occur. It is a popular tenant that illness
is the result of stress--90% of it. This is the interaction of a
hostile condition with stress could well cause the immune system to
weaken opening up the body to many maladies.
Physically the hormones released by fear cause muscles to tense and
blood to flow to prepare for action. If action is called for, the
body uses its extra readiness, rests, and returns to normal.
However, if the action is repressed, then the body iskeyed up and
the symptoms of stress result.
These
symptoms may be tense muscles, insomnia, fatigue, bordom and
depression, excess drinking, using food for comfort or not at all,
digestive upsets, heart palpitations. Also, phobias, tics or
restlessness,
How
does one reduce stress? The first two issues are the recognizing
of the situation and understanding how it all works. Next, for
some, religion or a close identification with a group can be both
empowering and calming. It is a good antidote to stress.
For
others, a more personal approach to reducing stress is necessary.
And, some people utilize both.
Many
stressors can be avoided. Environmental stressors such as noise,
crowded conditions or heavy traffic can be reduced with planning and
awareness.
Possibly, a job change may be necessary. Recognizing when something
is out of one's control may help to calm attitudes. Re-evaluating
one's talents and goals may be helpful. It is also useful to have a
good grasp on what is changeable and what is not.
Next,
relax. Try stretching and take short naps. EXERCISE< EXERCISE<
EXERCISE! This is the best stress reducer of all! This is because
of the release action of exercise on the hormones produced under the
fight/flight phenomonon.
Sleep
allows the body to restore itself. Avoid sleeping pills or
tranquilizers. They tend to have depressive effects on the body.
Find
some hobbies-any activity which you enjoy and which occupies your
attention. This should be different from work. Last, think about
public service. Try sharing your skills with others. Such activies
produce Serotonin which is the brain hormone related to experiences
of pleasure. The more "out of yourself" you can become, the better
you are likely to feel.
When
any of your symptoms are severe or prolonged, it may be the signal
for outside help.
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