Just about everyone has experienced a pounding heart, tense muscles and sweaty palms - the body's evolutionary "fight or flight" response when facing a threat.
It's a well known phenomenon that a certain amount of stress can sharpen your mental prowess, and new research suggests that brief exposures to certain stressors may enhance the body's immune response. Though responses designed by evolution to protect us from predators may sometimes be useful, they are counterproductive in many situations.
Typical stress responses are:
the heart beats faster
muscles tense
sweat glands are activated
blood flow is diverted from the intestines to other parts of the body
immune cells move from the blood to other organs
Dangers of Chronic Stress
Under conditions of ongoing or repeated stress - such as continual
worry and anxiety, bad work situations or medical illness - the
body's system gets hammered. Constant stimulation leads to
over-production of stress-related hormones and the system begins to
break down. This, in time, can negatively affect the immune
system.
Chronic stress can lead to:
depression
anger
high blood pressure
cardiac arrhythmia
insomnia
atherosclerosis
infertility
Chronic stress can also increase the risk of heart attacks and make premenstrual syndrome and hot flashes more severe. High levels of stress can speed up the progression of MS, AIDS, and hinder the effects of medication.
Recognize the presence of stress-induced symptoms. Some signs might include:
excess anxiety
stomachaches
headaches
diarrhea
temper outbursts
unexplained anger or crying spells
nightmares or insomnia
personality changes
impatience
Learn how to relax.
Find the method that best suits your mind and body. Some might find
relief by using meditation to focus your thoughts, find a soothing
word, sound, or prayer. Others might find that being in a positive
state of mind will help to restructure your method of thinking about
your present "issue." Think that by reforming your thoughts to the
positive side, your body will respond likewise. For example, if you
think "that's the worst news I've had in years" your body will tense
up, your heart might beat faster, your breathing increases and you
stress out. Or you can say to yourself, "I will make the most of
this situation." A positive attitude will help to minimize the
impact of stress on your body, leaving your body the ability to fend
off any immune challenges that arise. In short - positive attitude
equals fewer colds, less chance of more complicated illnesses.
Ways to Manage Stress:
take 10 deep breaths
learn to say "no"
laugh often
write in a journal
make to-do lists, plan ahead
take a brisk walk
put your feet up
exercise, play games with friends
learn something new
be silly, dance, learn yoga, sing
count your blessings
listen to soothing music
forgive and forget
take a vacation
have a picnic, take a nap, watch clouds go by
Depression is both an emotional and a physical condition. Generally a feeling of sadness, low self-esteem, or loss of interest in regular activities can be seen as a FLAG to warrant seeking help.
Always seek professional help if positive thinking and self control does not work for you!
Taken from SavonHealth Spring 2005, Special Wellness Guide. savonhealth.com
Assistance for enrolled students can be obtained through the Mental Health Services Center on the TCU Campus. Many hand-outs concerning stress and time management are available in the lobby of the center. Call 817-257-7938, make an appointment ,and benefit from the professional staff there.