Stressors

Any factor that causes stress is called a stressor. There are two kinds of stressors: processive stressors and systematic stressors.

Processive stressors are elements in the environment perceived by the organism as potential dangers. These do not cause damage directly, but are processed in the cerebral cortex. The processed information is then sent via the limbic system in the hypothalamus, where they activate the supreme centers of the autonomic nervous system. This results in the fight-or-flight (or sympathetico-adrenal) response. (In other words, stay and fight or cut and run).

Systemic stressors cause a disturbance in the organism's homeostasis,. as well as tissue necrosis, hypotension and / or hypoxia. Often both types of stressors occur simultaneously. They are usually accompanied by pain and / or intensive emotions. (in other words it can make you both physically and mentally sick)

Coping with Stress

Individuals can respond very differently to the same stressor; any given situation can cause eustress in one person and distress in another. This happens because of differences in physiology and life circumstances, as well as different methods of stress management. Methods of coping that work well in childhood situations often become inappropriate, and stress heightens as the person clings to obsolete behaviors. However, new skills can be learned, and poor coping methods replaced. There are currently many classes, books, and seminars available to help people develop better habits of managing stress.

Other approaches to dealing with stress include Alexander Technique, Shiatsu, Tai Chi Ch'uan, yoga and meditation. For example, when Selye reviewed the physiological changes measured in practitioners of transendental mediation (TM), he concluded that such changes measured in practitioners of transendental mediation (TM), he concluded that such changes were the opposite of the bodies reaction to stress. The therapeutic effect of TM was most distinct in people whose coping skills were poorly adapted to the stress of daily life.

Finally, a number of psychological and sociological factors have been consistently demonstrated to act as a moderator against stress in the development of chronic psychological or physical disease (such as depression or hypertension). Among these many factors are chiefly: optimism or hope, social support, Socioeconomic status (SES), sense of community, and others.

The following are practical ways to identify stress and cope with it, reprinted with permission from the University of Iowa Counseling Services. It is a practical approach to coping with the stress in your life. While you will not be able to change all of your current stresses and make them manageable overnight we encourage you to try at least some of these suggestions. Pick the easiest ones first so you will be able to see some measure of success right away. Keep in mind you do not want to "stress" yourself more by starting in a place that you cannot succeed. I would like to caution you, most people who have a problem and find a solution get very excited and the adrenalin flows, which causes them to try and take on the world. So keep that in mind and don't bite off more than you can chew so to speak. Take it one step at a time and you will be able to sustain until you have become successful in managing your stress. Also, if there is a suggestion that you know you cannot do successfully put it on the back burner until you have had some successes and then try those suggestions. Remember you do not need to do all of the things listed to reduce your stress so choose the ones that you think you can be successful at.

What is Stress?

• Assess your current stressors and explore ways that you respond to them.
  
  Generate a list of current events that produce stress in your life. (i.e., moved to a new location, work or school demands, balancing priorities, job promotion)
  
  Brainstorm how you cope with stressful experiences. Assess if you have a healthy or unhealthy coping style. For Example:
  
  Healthy Coping Styles Unhealthy Coping Styles
  
  -exercise - alcohol or drug use
  -down time for selfcare - avoidance of event
  -balancing work and play - procrastination
  -time management - initiate schedule - overeating
  
  
• After identifying stressors and coping styles, you can begin to modify your behavior
  
  Be aware of your physiological and emotional reaction to stress.
  
  Recognize what you can change (your reactions to stress, internal thoughts)
  
  Utilize healthy coping skills
  
  Incorporate good coping skills into your repertoire, increasing your options.
  
  Practice healthy coping skills daily even when intense stress is not present (this prepares you for times when you may feel overwhelmed).
  
  
• Relaxation Techniques
  
  Recognize what activities you consider relaxing
  
  Be specific when exploring your options:
  
  -going for walks
  -Meeting with friends
  -reading for pleasure
  -listening to music
  -taking a bath
  
  Be realistic about the amount of time that you can dedicate to "downtime".
  
  This time should be incorporated into your daily routine.
  
  Remember this is called BALANCE - not used as a procrastination tactic.
  
  Begin practicing relaxation techniques
  
  -meditation
  -guided imagery
  -deep breathing exercises
  -progressive relaxation (muscle relaxation)
  
  Decide which relaxation technique works for you and practice daily. (The key here is to remember you need to "practice").
  
  Find several techniques that work so you have an array of options.
  
  
• Stress Management Techniques
  
  BODY:
  
  Along with improving your ability to relax, you must assess diet and other strains on your body.
  
  Aerobic exercise can reduce anxiety up to 50%. But remember if you really hate exercise and know you will not follow through with a frequent regimen don't try this as a stress reducer because your guilt about not doing it will only cause you more stress.
  
  Good nutrition (a well balanced diet) will improve your ability to appropriately respond to stress.
  
  Get an adequate amount of rest each night.
  
  Reducing caffeine intake will help you manage your anxiety (2 1/2 cups of coffee doubles the epinephrine level).
  
  Smoking cessation is important, as nicotine is also a stimulant.
  
  Biofeedback techniques can help up to 80% of migraine sufferers.
  
  Acupuncture has also shown promise.
  
  MIND:
  
  If you have multiple stressors (deadlines, increased responsibilities), you must prioritize your time.
  
  Initiating a time management schedule remains a positive way to reduce stress and anxiety.
  
  Break large demands into small, manageable parts. Work through one task at a time.
  
  Do what needs to be done first, leaving other things for tomorrow.
  
  Identify your goals and work toward them.
  
  Take direct action when stress arises-identify your needs and articulate them; Be intentional about what you can do.
  
  Acknowledge your thoughts and feelings concerning the stressors in your life.
  
  Develop a support network to rely on in times of need.
  
  Remember to be kind to yourself and not dwell on the "shoulds"