Stress management

Definition

Stress is a feeling of emotional or physical tension.

See also: Stress in childhood

Information

Emotional stress usually occurs when people consider situations difficult or unable to manage. Different people consider different situations as stressful.

Physical stress refers to a physical reaction of the body to various triggers. The pain experienced after surgery is an example of physical stress. Physical stress often leads to emotional stress, and emotional stress often occurs as physical discomfort (e.g., stomach cramps).

Stress management involves controlling and reducing the tension that occurs in stressful situations by making emotional and physical changes. The degree of stress and the desire to make the changes will determine how much change takes place.

ASSESSING STRESS

Attitude: A person's attitude can influence whether or not a situation or emotion is stressful. A person with a negative attitude will often report more stress than would someone with a positive attitude.

Physical well-being: A poor diet puts the body in a state of physical stress and weakens the immune system. As a result, the person can be more likely to get infections. A poor diet can mean unhealthy food choices, not eating enough, or not eating on a normal schedule. This can cause a person to not get enough nutrients.

This form of physical stress also decreases the ability to deal with emotional stress, because not getting the right nutrition may affect the way the brain processes information.

Physical activity: Not getting enough physical activity can put the body in a stressful state. Physical activity has many benefits. A regular physical activity program can help decrease depression, if it exists. It also improves the feeling of well-being.

Support systems: Most everyone needs someone in their life they can rely on when they are having a hard time. Having little or no support makes stressful situations even more difficult to deal with.

Relaxation: People with no outside interests, hobbies, or ways to relax may be unable to handle stressful situations because they have no outlet for their stress.

AN INDIVIDUAL STRESS MANAGEMENT PROGRAM

• Make an effort to stop negative thoughts.
• Plan some fun.
• Refocus the negative into the positive.
• Take a break.
• Think positively.

Physical activity:

• Start a physical activity program. Most experts recommend doing 20 minutes of aerobic activity three times per week.
• Decide on a specific time, type, amount, and level of physical activity. Fit this time into your schedule so it can be part of your routine.
• Find a buddy to exercise with -- it is more fun and it will encourage you to stick with your routine.
• You do not have to join a gym -- 20 minutes of brisk walking outdoors will do the trick.

Nutrition:

• Plan to eat foods that improve your health and well-being. For example, increase the amount of fruits and vegetables you eat.
• Use the food guide pyramid to help you make healthy food choices.
• Eat the right amount of food on a regular schedule.

Social support:

• Make an effort to interact socially with people. Even though you feel stressed, you will be glad to meet your friends, if only to get your mind off of things.
• Nurture yourself and others.
• Reach out to other people.

Relaxation:

• Learn about and try using one or more of the many relaxation techniques, such as guided imagery, listening to music, or practicing yoga or meditation. One or more of these techniques should work for you.
• Listen to your body.
• Take a mini retreat.
• Take time for personal interests and hobbies.

RESOURCES

If these stress management techniques do not work for you, there are professionals, such as licensed social workers, psychologists, and psychiatrists, who can help. Schedule time with one of these mental health professionals to help you learn stress management strategies, including relaxation techniques. Support groups of various types are also available through the community.

• Stress Electrocardiography

  Stress echocardiography is a test that uses ultrasound imaging to determine how the heart muscles respond to stress. It is mainly used to diagnose and evaluate coronary artery disease.
  A stress echocardiogram is a very effective, noninvasive test that can help determine whether you have blockages in your coronary arteries. If there are blockages, it can determine the severity of the problem. Early diagnosis and monitoring of heart disease allows treatment to begin early.
  This test does not require any radiation.

• Can stress cause backaches?

  Stress can make you more likely to get a backache. Also, reducing stress can help you recover more quickly from a back injury. But, be careful not to blame back pain on stress, because you may be overlooking a serious cause.

• Small Cell Lung Cancer

  Stress management involves controlling and reducing the tension that occurs in stressful situations by making emotional and physical changes. The degree of stress and the desire to make the changes will determine how much change takes place.

• Stress and Gastritis

  Stress gastritis is swelling (inflammation) and weakening of the stomach lining.
  The risk of stress gastritis and ulcers is highest in patients who are using a breathing machine in an intensive care unit.
  Unlike the typical peptic ulcer, stress ulcers may first be recognized by gastrointestinal bleeding that causes you to vomit blood or pass dark blood in the stool.

• Thallium Stress Test

  
  Thallium stress test is a nuclear imaging method that shows how well blood flows into the heart muscle, both at rest and during activity.
  Click the above link for more information on the article.

• Exercise and stress reduction

  Research has found that there are mental health benefits from exercise, including reduced stress and increased confidence for those who exercise regularly -- even 20 minutes a day. Exercise helps you improve your overall health. It also reduces your risk of developing chronic (life-long) conditions such as heart disease, and may help prevent dementia and some forms of cancer.

• Crying in childhood

  Crying is an emotional response to a distressing experience or situation. Children cry for many reasons, and the degree of their distress depends on their developmental levels and previous experiences. Children cry in response to pain, fear, sadness, frustration, confusion, anger, and inability to express their feelings.
  
  A growing child eventually learns to express feelings of frustration, anger, or confusion without crying. Parents may find it necessary to establish guidelines to help the child develop appropriate behaviors.

• Discussing death with children

  Discussing death is extremely difficult for many adults. It requires recognition that death is a natural process for all people. Children may have problems visualizing death. They may develop fears about what happens after death, what death feels like, or what would happen to them if their parents died. Parents should attempt to openly discuss death with their children if they ask about it or if the situation requires.

• Delirium

  Delirium is sudden severe confusion and rapid changes in brain function that occur with physical or mental illness.
  
  Delirium is most often caused by physical or mental illness and is usually temporary and reversible. Many disorders cause delirium, including conditions that deprive the brain of oxygen or other substances.

• Hyperventilation

  Hyperventilation is rapid or deep breathing that can occur with anxiety or panic. It is also called overbreathing, and may leave you feeling breathless.
  
  If you frequently overbreathe, you may have hyperventilation syndrome that is triggered by emotions of stress, anxiety, depression, or anger. Occasional hyperventilation from panic is generally related to a specific fear or phobia, such as a fear of heights, dying, or closed-in spaces (claustrophobia).