Family Doctor 2007 - (Page 237) mind & body STRESS Coping with life’s challenges Don’t let stress beat you — there are many ways you can deal with it, from meditation and massage to exercise. By Angelike M. Gaunt few of the possible consequences. The cause: Stress. Stress is the body’s instinct to protect itself from physical and emotional pressures caused by life’s challenges and changes. This “fight or flight” reflex is useful in emergencies, such as getting out of the way of a speeding car. But it can cause problems if it goes on for too long. The body’s response to stress is to release hormones into the bloodstream. These hormones increase concentration, strength and agility. But constant stress creates a work overload for the body and doesn’t give it a chance to recover, causing health problems or making problems worse. Both negative and positive changes in your life may cause stress. Illness, money problems or the death of a loved one are some examples of situations that may be stressful. Getting married or divorced, starting a new job, having a baby or moving to a new place may also be a source of stress. D eadlines at work, traffic jams, relationship problems and daily life pressures may take a toll on your mind and body. Anxiety, depression, insomnia and back pain are just a Set realistic goals for your professional life. ● Ask for help from friends, family or your SYMPTOMS OF STRESS ANXIETY BACK PAIN CONSTIPATION OR DIARRHEA DEPRESSION FATIGUE HEADACHES doctor. Exercise and meditation Exercise and meditation are also good ways to deal with stress. Exercise relieves your energy and tension. As a bonus, exercise also helps you get in better shape, which will make you feel better overall. Meditation can take many forms. You may meditate by doing exercises that use the same HIGH BLOOD PRESSURE INSOMNIA SHORTNESS OF BREATH STIFF NECK UPSET STOMACH WEIGHT GAIN OR LOSS motions over and over, like walking or swimming. You may also use relaxation techniques such as stretching or deep breathing to meditate. Coping with stress The good news is that you can learn ways to cope with stress. The first step in reducing stress is to recognize that you are stressed. Tension in the shoulders and neck, for example, is an early sign of stress for many people. The next step is to choose a way to deal with your stress. In some situations, you may be able to avoid the cause of your stress. If this is not possible, you can always change the way you react to stress. Here are some tools to help you manage stress: ● Make a list of things that are causing your stress and take control Your family doctor can help There isn’t a quick fix for managing stress. In most cases, a combination of approaches is more effective in dealing with stress. But if stress is affecting your health or interfering with your life and daily activities, don’t be afraid to seek help. Your family doctor can help you treat your stress symptoms and suggest other options or techniques to help you cope with stress. Angelike M. Gaunt is an associate editor with the American Academy of Family Physicians, headquartered in Leawood, Kan. of what you can. ● Accept that you can’t control everything on your list. Try to look at change as a positive challenge, not a threat. ● Remember that you can’t make everyone in your life happy all ADDITIONAL INFORMATION American Academy of Family Physicians http://familydoctor.org/x5411.xml MayoClinic.com http://www.mayoclinic.com/health/stress/SR99999 Mental Health America http://www.nmha.org the time. And it’s okay to make mistakes sometimes. ● Don’t commit to things that you can’t or don’t want to do. ● Find an outlet for your stress such as a support group, social event or a hobby. familydoctor 2007 237 http://familydoctor.org/x5411.xml http://MayoClinic.com http://www.mayoclinic.com/health/stress/SR99999 http://www.nmha.org
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