To Stress Or Not To Stress

Stress, or how we respond stress, is a leading factor in the development of high blood pressure, heart disease, ulcers, migraine and tension headaches, respiratory problems, and many other medical problems, in fact, physicians estimate that between 60 and 70% of all medical problems are either caused or aggravated by stress. There's a lot of talk these days about the connection, but not much help about understanding how stress affects our bodies or what we can do about it.nThe stress reaction is a natural, protective response to danger which causes predictable physiological change in our bodies. These changes prepare us to either deal with the danger (fight) or run away from the danger (flight). Our muscles tense for action, our blood pressure goes up, our blood vessels In our skin constrict so less blood circulates and our hands and feet feel cold, digestion stops so we feel butterflies in our stomachs and we don't feel like eating, we break out into a cold sweat, and the muscles controlling our bladder and bowel relax so we feel the need to go to the toilet. Other changes happen to increase oxygen and white corpuscles (infection fighters) in our blood and generally just get our bodies ready to meet the danger and survive.nThis is all well and good and particularly useful when a tiger jumps out of the bushes, a child who can't swim falls into a pool and needs our help, or a mugger puts a gun to our side. But generally, most of the kinds of stressors that upset us do not require physical combat or fast getaways. Still, our bodies continue to respond in the same way. It's like an army is fully equipped with guns and helmets and rearing to go and suddenly the war is called off. A charge has been built up in our bodies with no outlet for release. The body has also had to use a lot of energy getting ready for defense—wasted now without the release of action.nEventually, the body returns to a more relaxed state, but if these reactions occur frequently enough there is body wear and tear. Blood pressure readings get higher and higher. Narrowing of the blood vessels and increased blood pressure damage vessel walls and contribute to hardening of the arteries. Digestion problems turn into colitis and ulcers. Increased muscle tension can cause or aggravate back problems and headaches. Etc.nSo that may be interesting, BUT WHAT CAN WE DO ABOUT IT? "Just relax" is the usual answer. Great. Here I am with my body ready for combat with a wild tiger and you tell me to just relax!" Actually, what I want to tell you are FIVE LITTLE STEPS YOU CAN USE TO HELP YOURSELF RELAX.nl) Recognize that you are having a stress response.n2) Check out the situation. Are you in physical danger? Do you need to physically defend yourself or another?n Or does the solution to the problem involve your thinking and your feelings?n3) If you are not in physical danger, send a special messenger into the troops with a mental strategyn change. About face and retreat! Send the troops home!n4) And just in case the body doesn't get the message or Is slow to respond, you can help it along by taking justn a minute for a TIME OUT.na) Pay attention to your MUSCLE TENSION. Are your shoulders hunched, hands clenched in a fist, jaws rigid and tight, forehead wrinkled, toes curled into your shoes? STOP FOR A MOMENT and let your shoulders drop, loosen your hands, let your jaw drop, your brow be smooth and your toes uncurl.nb) IS your BREATHING TIGHT AND SHALLOW?nTake a slow, deep breath. In through the nose, slowly filling the lungs up from the bottom to top with air, and then slowly letting it out through the mouth whispering a soft "ha" sound.nNow do it again, even more slowly this time, and notice the release of tension and how your muscles are also feeling more relaxed.nc) NOW, just to really drive the message home, take one more breath, slowly and deeply through the nose, only this time, as you exhale, imagine that you are slowly blowing warm air down your arms and out your fingertips.n5) Notice that your body is now more calm and that your mind is alert, use your alert mind to deal with then problem that got you going in the first place or to get on with whatever else needs your attention.nRECAP 1) Recognize stress response. 2) Evaluate need for physical defense response. 3) If not needed, send the troops home! 4) One minute time out: Release muscle tension and breathe' 5) Calm body, alert mind.nnn