Coping with Stress

A recent survey conducted by the American Psychological Association showed that the majority of Americans live with moderate to high levels of stress[1]. Money, work and the economy were the most often cited sources of stress. And the modern lifestyle is not helping. Consider, for instance, our current life pace. It is hard to think of someone that is not repeatedly overwhelmed by all the tasks, chores, and appointments with which one has to deal in one day.

Another common scenario is the exposure to an unhealthy environment. More often than not we are surrounded by pollution, noise, and overcrowded areas, all contributing to built-up stress in our lives. Who doesn’t get frustrated when facing a huge traffic jam? Even our food has been contaminated with chemicals and hormones! Believe it or not, these small factors can be silent stressors.

This is without considering our own lifestyle choices. Sedentary behaviors, poor eating habits, and lack of proper rest and fun can also contribute to an overall stressed life. And when we add common social issues such as the need to fit in, prejudice, and competition, we probably end up with a lot on our plates.

Ok, I think you got it. But what exactly is stress? By definition, stress is a body response to any stimulus that disturbs or interferes with one’s normal physiological balance[2]. In fact, anything, physical or not, can potentially disturb homeostasis[3]. For instance, when you find yourself in a nerve-racking situation, your body initiates a stress response which occurs in two stages. First, it activates the nervous system by releasing adrenaline, the hormone responsible for the famous “fight or flight” response. At this point, the whole body is being prepared to face the potential threat. That’s what makes our heart race and our breathing accelerate. We also experience a sudden increase in strength and stamina, our senses sharpen, and we can react faster. All these changes happen seconds after we perceive the threat. But a stressor also activates our endocrine system[4] which produces several hormones (cortisol is one of them) that will support body functions engaged in our defense. They stimulate energy release from the body storages (increasing blood sugar), raise blood pressure, and improve immune function. In other words, they enable the body to keep fighting.

So in reality, some stress is good because it can give you an edge when confronting danger or dealing with a difficult situation. All the physiological changes that occur during a stress response can actually improve your problem solving skills by making you more creative. It also increases your alertness, keeping you focused and motivated throughout your tasks. And in terms of personal development, it couldn’t be better; a little stress can push you out of your comfort zone, making you assume some calculated risks.

You’ve probably heard the saying “what doesn’t kill you, makes you stronger.” This illustrates really well the positive effect that some stress can have on your body. Exercise, for instance, is a form of stress that forces your body to suffer physiological adaptations, including gains in strength, endurance, power, agility, balance, and/or flexibility, depending on the type of training in which you engage. So yes, stress is an important part of our lives, however, to keep it in a healthy range, you need to learn how to manage it.

The bad stress is also known as distress, and it usually means that the body is having a hard time coping with it. Distress can be caused by a pathogen that invades our body, promoting an ill state, but can also be caused by an emotional challenge. In this case, it is usually perceived as the inability to control an outcome, causing anxiety, fear, and anger. When this kind of stress is continuously present in your life, it builds up to a condition known as chronic stress. The problem is that continuous exposure to stress makes your body “tired,” and at some point, it stops being able to cope. To make a long story short, chronic stress causes fatigue, anxiety, insomnia, immunity suppression, appetite disturbances, and central fat deposition, potentially leading to several diseases (hypertension, cardiovascular diseases, diabetes, ulcers, depression, and infertility, among others).

So what can we do? Unfortunately, there is no easy answer for that. As Hans Selye, the father of the modern stress theory, points out in his book The Stress of Life, “Stress can be avoided only by dying.” That is why stress management is so important. There are many ways to cope with stress; you just have to learn what works for you.

Experts advise analyzing what stresses you out. Is there anything you can change in your life to reduce your exposure? There are many aspects of our lives that are under our control, such as the number of appointments we make in a day. For those, you can manage stress by planning your day or week in advance and scheduling appointments in a reasonable way. It also pays off to learn to say no. There are so many responsibilities we accept just because we are afraid of disappointing someone! Creating a support network is also helpful. Look for friends and family members that can help you when you feel overwhelmed.

But keep in mind that there will be situations you won’t be able to control such as an unexpected layoff or a family disease. In these cases, you’ll have to be able to accept the challenge and keep going with your life. One thing I’ve learned is that if you ignore a problem, it comes back to haunt you. So deal with it the best you can. Talk to someone, get it off your chest, and move on.

Improving your lifestyle can also help you cope better with stress. When your body is well nourished and rested, you’ll be more likely to better manage a stressful situation. Finding stress-relief activities can help you recharge your batteries. Common examples are breathing techniques, meditation, mind-body activities (yoga, tai chi), listening to music, reading a book, engaging in a hobby, and exercising. Actually, exercise is an excellent way to de-stress because it releases feel-good substances that can help reduce anxiety, promote relaxation, and improve your mood and self-image. It is also a good way to clear your mind because you’ll have to redirect your attention to your practice. However, for it to work as a stress-relief activity, you have to perceive it as a reward, not as a punishment. So choose activities you enjoy, and adapt your pace according to your present needs. Listen to your body!

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