Intouch – Health Info & Tips
Coping With Stress

• Stress Without Distress
• What is Stress?
• Recognizing Stress
• Learn How to Live With Stress
• Reduce Stress Build Up
• Snacks That Relax
• Drown Out Drowsiness
• Food for Mood

Stress Without Distress
As part of everyday life, stress is often thought of in a negative way. Most people don't know
that happy occasions such as taking a vacation or attending a wedding can be just as stressful
as getting a speeding ticket or experiencing a divorce.

Stress can also give you the positive bit of energy you need to get the job done. But too much
stress over a prolonged period of time can lead to health problems. How you control stress can
make it either a productive or destructive part of your life.

This information takes a look at stress, its effects on your body, and the methods you can use
to control it.

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What is Stress?
Stress is your body's automatic reaction to danger or a demand. When you get stressed, your
muscles tighten, blood pressure rises, heart rate speeds up and extra adrenaline rushes through
the system.

This reaction is an age-old survival response. Its purpose is to give you extra strength to
fight off danger – or flee from it.

If stress is controlled, it can actually improve your job performance and help with the
challenges you face. Positive use of stress can give you that extra motivation you need to
reach your fullest potential.

When you direct your stress positively, you can direct all your energy toward the challenge you
are facing. This is why many people say they produce their best work while under pressure.
Another positive aspect of controlled stress is that after you meet your challenge, you can
relax and enjoy your accomplishments.

Continued exposure to stress can be destructive if it is not controlled. It can lead to mental
and physical health problems such as anxiety, ulcers, muscular aches and pains, high blood
pressure, a stroke or a heart attack. Some researchers also believe that cancer and the common
cold may be stress-related.

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Recognizing Stress
There is no need for anyone to suffer from the effects of stress that can cause burnout and
other health related problems. You can learn to control stress by recognizing its causes and
incorporating practical ways to avoid, reduce or relieve stress.

Stress affects each individual differently. What upsets one person may not bother another. By
identifying what causes your stress, you can learn how to prepare yourself and control your
reactions to stress.

These are some common situations that cause stress:

• Any big change in your life-good or bad, such as a job promotion or having a baby
• Financial problems
• Conflicts with co-workers
• Arguments
• Illness
• Marriage, separation or divorce
• Change in lifestyle
• Waiting in line

Are you under stress? These are some of the symptoms that could signal chronic stress in your
life:

• Depression
• Chronic neck or back pain
• Sudden mood changes
• Lack of energy
• Changes in eating or sleeping habits
• Cold hands and feet
• Increased use of drugs or alcohol
  

Note: Some of these symptoms may be due to causes other than stress. Check with your physician if symptoms persist.

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Learn How to Live With Stress
We live in a stimulus-filled society. The key to managing the stress in your life is to reduce
the amount of stimuli you are receiving. To reduce stimuli, try to incorporate some of the
following stress reduction suggestions into your daily routine until they become part of your
lifestyle.

Here are some tips to increase your stress tolerance:

• To help your body handle the physical effects of stress, keep your body in good shape.
  Getting a good night's sleep gives your body time to rest and get ready to face the next day.
• Insufficient sleep can make it difficult for you to function well, which makes you more prone to stress.
• What you eat can affect how you feel. Foods containing sugar and chocolate have been linked with physiological changes in the body which lower your stress resistance. Limit your intake of caffeine and alcohol, these can aggravate your stress response. As your body encounters stimuli, the hormones it releases stimulate stored energy to help you deal with the challenge at hand. This energy is fueled by the nutrients from foods you eat. Stress increases the need for vitamins and minerals the body requires.
  
  Keep the following foods in mind if you are dealing with your stress level:
  

Try to avoid these foods:

• Include an exercise that raises your heart rate and tones up muscles so you can fortify your body against the physical effects of stress. If you are feeling tense, an exercise such as walking or running will help you redirect that pent-up energy in a positive way.

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Reduce Stress Build-Up
Since most stress can't be avoided, you can reduce the amount of stimuli you let into your life
and its impact on you.

• Set realistic goals. Develop short-range steps to help you achieve long-term goals. Remove your self physically from the cause of your stress. Take a break. A change of pace can give you a new outlook.
• Learn to relax a few minutes every day. Turn off the radio or television, take a leisurely bath, unplug the telephone, practice deep breathing.
• When tension builds up, release your emotions by talking with a good friend or loved one.
• Ask yourself if the situation warrants your stress. Is it really going to matter in a week, a month, or a year? Refuse to take responsibility for things you have no control over or cannot change.
• Create a routine. Plan your work to use time and energy more efficiently. Regular planning helps avoid stressful rushes, but be careful not to become rigid. Write down a list of priorities and tackle one thing at a time.
• Be optimistic about your life to reduce the negative effects of stress. Be positive and focus on the good things you see in yourself and others.

It's easy to get caught up in life's daily problems. Everyone has their ups and downs. Incorporating stress reduction techniques into your daily routine helps you manage stress. However, there may be times when stress and its effects become too great for you to handle alone. Before stress gets out of hand, seek professional help to prevent a more serious situation later on. Some people you can turn to for help include your doctor, mental health workers, your clergy, or employee assistance programs.

By knowing what stress is and how it affects your health, you can recognize stress symptoms and make gradual changes in your behavior. These stress-reducing changes will condition your body to respond positively to stress so that you can lead a happier, healthier life.

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Snacks That Relax
The following low-protein, fat-free carbohydrate snacks can help you relax by raising your levels of serotonin, a feel-good chemical in your brain.

For best results, don't eat anything for four hours before or 30 minutes after the snack, and don't add butter or milk. Try it, you should feel more relaxed in half an hour.

• Baked potato with salsa
• Bagels with jam
• Oatmeal with brown sugar
• Pasta with tomato sauce
• Pretzels

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Drown Out Drowsiness
If you need to perk up, try these high-protein foods:

• Cottage cheese
• Beans or lentils
• Low-fat yogurt
• Hard boiled eggs
• Pretzels

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Food for Mood
Sometimes it is okay to eat junk food - in moderation. These tasty treats are high in sugar and fat, but are sure to lift your spirits:

• Cookies
• Caramel popcorn
• Ice cream
• Lemon Drops
• Soft Drinks

If you are on a special diet due to a medical condition such as diabetes, consult a dietitian for suggestions on foods you can eat.

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