Lessons for Handling
Stress
Lisa C. Routh, M.D.
May 2007
Your
brain and body have evolved complex systems for handling stress. Some of these mechanisms include the ability
to shut off stress hormones and networks in order to help you calm down when
the world around you gets overwhelming.
To keep your stress handling systems working efficiently you must take
regular breaks from your regular routine and the occasional weekend trip does
not count.
People
have a lot of misconceptions about what causes stress and what relieves
stress. For instance, Americans
frequently watch television, skip exercise and eat junk food in response to
stress. All of these activities increase
stress and keep us from engaging in activities that help us decompress such as
exercising and spending time with family and friends.
Other
hidden stress-inducing situations include working from home which lead to
isolation, the e-mail “compulsion” and belief that we must never get away from
cell phones. All of these situations
lead to the inability to truly get away and enjoy uninterrupted leisure time.
We
know that the body produces more hormones in response to stress. One of these hormones is cortisol. Long term increased levels of cortisol has negative effects on brain function and on many
body functions.
One
of the negative consequences of poorly managed stress is premature aging. Studies have found clear signs of accelerated
aging in people who care for the disabled and for people who have little
control over their lives.
Other
studies have shown that people who have low self esteem are even more
vulnerable to the effects of stress and disappointment. Individuals with lower self esteem tend to
have a smaller-than-average hippocampal gyrus (a
portion of the temporal lobe). Studies
suggest that a smaller hippocampus has more trouble turning off the stress
response.
Some
stress is normal and necessary for growth and development. It is chronic or episodic high levels of
stress that must be managed to avoid psychological and physical
consequences. The following habits
should help keep stress damage to a minimum.
Relax and Manage
Stress
Remember to breath. Regular
deep breathing is a cornerstone of meditation and self relaxation. It signals the body and mind that you are in a
safe place, relaxes the body, slows heart rate and lowers blood pressure.
Exercise. Remember
that one of the most serious effects of chronic stress is the acceleration of
aging. Exercise is the single most
important things you can do to protect your body and brain from stress and
chronic illness. Exercise helps reverse
the effects of aging, boosts blood flow to the brain and protects your heart.
Get enough rest. Sleep
is important for normal memory functioning.
It is during sleep that short term memory is converted to long term
storage. Sleep is also necessary for
regeneration and repair of tissues. It
is during deep sleep that some of our major hormones peak. Irregular sleep increases the effect of
stress on your body.
Eat well. Inflammation
has been linked to chronic illnesses from Alzheimer’s disease to
arthritis. A well balanced diet rich in
quality proteins and fresh fruits and vegetables contain the antioxidants
necessary to decrease the effects of inflammatory proteins produced by stress.
Widen your circle of friends and
family. Humans are social beings. Isolation increases physiological and
psychological stress. Instead of sitting
in front of a TV, get out and engage in a club or activity. Even walking around a mall or going to a museum,
park or zoo engages your mind and puts you in a group of people who have
similar interests.
Take vacations. Taking
regular breaks to recharge and clear your mind will improve your overall
performance. However, in order to get
any benefit from your vacation you have to ignore email, phone calls and allow
a couple of weeks to unwind.
Love what you do. Find
meaning in your job and look for it in hobbies and religious and community
organizations. Connection and belonging
are vital to well being and stress management.
Air
Time, January 2007