The lecturer raised her glass of water and asked her audience, "How heavy is this glass of water?"

Answers ranged from ¼ lb. to 1 lb.

The lecturer responded, "The absolute weight actually doesn't matter, because everyone will perceive it differently. It all depends on how long I try to hold it. If I hold it for a minute, that’s no problem; however, if I hold it for an hour, my arm will begin to ache.  And if I hold it for a day, you'll have to call an ambulance. 

In each case, it's the same weight, but the longer I hold it, the heavier it becomes."  

She continued, "It’s the same way with stress.  If we carry our burden all the time, sooner or later the burden begins to feel heavier and heavier, and we finally reach the point where we can’t continue holding it.  As with the glass of water, we have to put it down for a while and rest before lifting it again. When we're refreshed, we can pick up the burden again and carry it more easily."

Carrying that Load

In medical terms, “stress” (a term coined by Montreal endocrinologist Hans Selye in the 1930’s) is the disruption of homeostasis as a result of physical or psychological stimuli.  What this means in layman’s terms is that physical, mental, or emotional pressures interrupt the delicate checks and balances of the body’s normal functioning.

Stress can, of course, be positive as well as negative; for instance, think of the intense physical work of a body builder lifting weights, the challenge of a chess tournament, or the excitement of falling in love.  This "good stress" is known as “eustress.” 

However, when most of us talk about stress nowadays, we tend to mean “distress,” the kind that makes us feel exhausted, anxious and overwrought – and can even make us ill.

Feelings of anxiety, antagonism, exhaustion, frustration, distress, despair, overwork, pre-menstrual tension, over-focusing, confusion, mourning, and fear can all come together under the umbrella of the word “stress.”  Life events and situations as birth, death, marriage or divorce, unemployment, lack of money, exams or project deadlines, relationship conflicts, or even insufficient sleep can trigger a stress response that has the potential to escalate into symptoms of illness.

According to Selye, all creatures, animal and human alike, exhibit a similar series of reactions to stress, broken into three stages:

1.    Stage one is mobilizing energy.  Once a stressor is identified by the body, its response is a state of alarm.  The body pumps out adrenalin (among other things) and the “fight or flight” response is activated:  breathing rate increases, the heart beats faster, and blood flow is diverted from those organs (such as the digestive system) that do not assist in fighting or running away and instead floods the large muscles, preparing them for action. 

How do we feel?  Our mouth is dry; we sweat; we can’t sit still; we may feel nauseated. Our body is in “red alert” mode, prepared for the emergency.  This can happen even when the event that triggers the response is considered positive, like getting married.

2.    Stage two is consuming energy stores.  If the stressor doesn’t stop, the body has to find some means of coping.  It begins to adapt to the stress load.  However, the body can’t keep this adaptation response going indefinitely, and if the stress doesn’t lessen, over time the body’s resources begin to become depleted.

At this stage, we can feel driven, pressured and tired. We may drink more coffee, smoke more, or drink more alcohol than is good for us. We may also experience anxiety, memory loss, catch colds or get the flu more often than normal.

3.    Stage three is exhausting energy stores.  The body’s ongoing need for energy is now greater than its ability to produce it, and the body becomes chronically stressed. At this point, the reactions of stage one may reappear (sweating, raised heart rate, and so on) as the body struggles to keep some kind of balance.  If the stressor is not stopped, then long-term damage may result as the capacity of the hormonal system, especially the adrenal glands, is compromised.

It is at this stage that we may experience insomnia, errors in judgement, and personality changes.  Illnesses such as heart disease, ulcers or depression can begin to manifest.

Stress Responses

Following is a partial listing from the American Institute of Stress that illustrates some of the many different responses people can develop in reaction to unrelieved stress in their lives:

·         Frequent headaches

·         Neck ache or back pain

·         Muscle spasms

·         Lightheadedness, faintness, or dizziness

·         Insomnia or nightmares

·         Racing thoughts and difficulty concentrating

·         Trouble learning new information

·         Forgetfulness, disorganization, confusion

·         Difficulty in making decisions

·         Feeling overloaded or overwhelmed

·         Frequent crying spells or suicidal thoughts

·         Feelings of loneliness or worthlessness

·         Problems swallowing

·         Frequent colds, infections, herpes

·         Increased frustration, irritability, and edginess

·         Overreaction to petty annoyances

·         Unexplained or frequent "allergy" attacks

·         Heartburn, stomach pain, or nausea

·         Excess belching, flatulence

·         Constipation or diarrhea

·         Difficulty breathing, sighing

·         Sudden attacks of panic

·         Chest pain or palpitations

·         Poor sexual desire or performance

·         Excess anxiety, worry, guilt, or nervousness

·         Increased anger, frustration, or hostility

·         Depression or frequent or wild mood swings 

·         Increased or decreased appetite

·         Increased number of minor accidents

·         Obsessive or compulsive behaviour

·         Reduced work efficiency or productivity

·         Lies or excuses to cover up poor work

·         Rapid or mumbled speech

·         Social withdrawal and isolation

·         Constant tiredness, weakness, and fatigue

·         Frequent use of over-the-counter drugs

·         Weight gain or loss without a change in diet

·         Increased smoking, alcohol or drug use

·         Excessive gambling or impulse buying

[The information above is excerpted from the American Institute of Stress website, Paul J. Rosch, M.D., M.A., F.A.C.P., President.  For further information, check out the American Institute of Stress website at  http://www.stress.org/topic-effects.htm]

Coping with Stress

Because each of us is different, there is no one "correct" way to cope with stress. However, there are a number of different things that can be done, and it is helpful to look at both short- and long-term solutions to reducing stress.  Identifying your problems and exploring ways to solve them, discussing them with a friend or professional counsellor, and learning about stress management are some of the many ways that can help you to cope with stress in your life.  Even relatively simple changes can sometimes make a big difference.

Several very useful modalities for reducing stress, assisting the body’s healing process, and preventing stress overload are available at Windsong Holistic Therapies; two of the more well-known therapies are Reflexology and Reiki.  Characteristic of both therapies is the elicitation of what is now commonly known as the “relaxation response." (1) 

The physiology of the relaxation response is what distinguishes it from what we usually mean when we talk about relaxing:

Heart rate, metabolism, oxygen consumption and breathing slow down.  Blood pressure lowers and muscle tension dissipates.  The immune system begins to strengthen again.  Brain activity becomes characterized by alpha waves, which are the slower waves of relaxation and light meditative states. The body both feels, and is, in better balance when the relaxation response is evoked.  This physiological response is the opposite of what happens when the “fight or flight” response is engaged….Don’t wait until you’re sick to enjoy the benefits of a stronger immune system and lower blood pressure.

[Paragraph paraphrased from “Peace, Love & Healing,” Bernie S. Siegel, M.D., Harper & Row 1990, p. 104.]

It is impossible, of course, to have a completely stress-free life; but our goal should be to avoid getting to the third and most serious stage of stress where our energy stores are drained. As long as we do not get stuck in the third stage of the stress response, we can avoid becoming chronically stressed and eventually succumbing to illness.

______________

1. "Relaxation Response":  A phrase coined by Herbert Benson, M.D., Director Emeritus of the Benson-Henry Institute, Massachusetts General Hospital, and Mind/Body Medical Institute Associate Professor of Medicine, Harvard Medical School, to describe a series of physiological events in the parasympathetic nervous system that act as a counterbalance to the stress response.  For further information, click on this link:

http://www.mbmi.org/about/default.asp

Check out the Harvard Medical School site for additional helpful information on dealing with stress:  

www.intelihealth.com/IH/ihtIH/WS/24602/24602.html]

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