Our fast paced lives are filled with pressure and stress. However,
not all stress is bad. In fact an optimal amount of stress leads to creativity,
problem solving, progress, change and learning. It is the pressure that fuels
us to make a positive lifestyle change. It is the pressure that pushes us to
complete a paper, write a story, or paint a work of art. The optimal level of
stress, that at which a person functions at peak performance, is different for each person.
We all know people that seem to thrive in chaos in contrast to those that go nuts if the garbage pick-up is delayed
a day because of a holiday. And how about low stress levels? If stress levels are too low, boredom, fatigue, frustration and dissatisfaction may be experienced.
Causes of Stress
Change of any kind, positive as well as negative, can cause stress due to perceived fears of the unknown, fears
of rejection, uneasiness of risk taking, inability to cope with new circumstances or feelings of insecurity or vulnerability. Stressful events can impact our health. It’s
not only the stressful events that happen in our lives that increase our risk for stress related symptoms or illness, but
our reaction to those stressful events. For example, a person with a high tolerance
for risk is not going to react to a new mortgage in the same way that a person with a low tolerance for risk will. Personal characteristics of low self-esteem, feelings of over-responsibility, fear of loss of control,
fear of failure, fear of being judged, chronic striving to be “perfect”, chronic anger, hostility or depression
can all lead to stress. Stress then, is anything that is perceived to be stressful
by an individual. By following this line of thought, it then makes sense that
by changing your outlook on stressful events, you can reduce the stress in your life.
Changing our thinking or behavior can alter perceptions of stress. For
example, beginning to work on a project can keep you from worrying about it.
Chronic Stress Affects Our Bodies
Chronic stress can cause an increase in appetite and stress induced weight gain.
When we encounter a stressful situation, our bodies respond by activating a series of hormones to fight or flee the
stressor. These hormones include adrenalin and cortisol. Cortisol’s job is to replenish our bodies after the stress has passed. The levels of corisol can remain elevated with chronic stress and causing our appetites to remain high. This system works fine when the stress is a physical danger, but when the stress is
dealing with an angry customer, the stress response works to replenish nutritional stores that were not used.
Stress Eating
Eating in response to stress is a learned habit that is encouraged by our brain chemistry’s response to
stress. However, eating in response to stress does not solve the
problem or change the stressful situation. If you eat half a box of cookies,
the situation is still the same, but your waistline will not be. Ask yourself
to rate your hunger level before you consume any unplanned food or beverage with a “1” being extremely hungry
and a “10” being very full. If you hunger level is in the upper half
of the scale, think about what else may be triggering you to eat. To break the
cycle, distract yourself from eating for 10-15 minutes. Engage in any activity
that is not conducive to eating, such as taking a shower, talking on the phone or going for a walk. Usually the urge to eat will subside after that length of time. You
may need to learn new skills to resolve your stress without the use of food.
Tips For Reducing Stress
▪ Plan ahead and get organized. Disorganization can breed stress.
▪ Try to understand the situation. This will decrease the fear
of the unknown and possibly provide you with some options to control, change or adjust to the situation.
▪ Set and accept limits. Set achievable goals for yourself so you
feel confident in your ability and a sense of success when the goals are met. Say
“no” to activities and responsibilities that you do not have time for.
▪ Find regular escapes. A hobby or activity that you enjoy can help you to
escape from the pressures of life in a healthy way.
▪ Identify exactly what is causing you stress. Try to find one or more possible solutions.
▪ Check your attitude. Is it positive?
If not, replace those negative thoughts with powerful, positive thinking. How
we feel emotionally often depends upon our outlook of life.
▪ Get regular exercise. Find something that you enjoy doing. Exercise has an unbeatable ability to release the tension of stress from our bodies.
▪ Don’t shortchange yourself on sleep. Stress hormones can rise
when you become sleep deprived.
▪ Avoid
caffeine, sugar and junk food.
▪ Lean a relaxation method. Take regular relaxation breaks throughout
the day.
▪ Talk. Expressing your bottled up tension or fears to a friend, therapist,
or family member can be incredibly helpful.
▪ Assess your reaction to stressful situations. Stress isn’t an
event or situation; it comes from your reaction to that event or situation.
