USF-COM
Department
of Family Medicine
Patient Education Information on...
Index of
Patient Education Topics
CAUSES OF STRESS
Stress is the reaction of
body and mind to something that upsets their normal balance.
The "fight or flight" response is the way you react when frightened or
threatened. The adrenal glands release the hormone epinephrine (adrenaline)
which circulates in the blood to activate your body’s various defense mechanisms
to deal with the apparent danger. Your heart pounds, your blood pressure
rises, and your muscles tense. But these reactions were designed
to be short term, later returning to normal when the danger is no longer
present. This reduces the physical stress on the body to allow it
to recover. In the way our society demands achievement and places
restrictions in our behaviors, many of us have the "fight or flight response"
permanently turned on. This results in permanently high levels of
stressor hormones in the body, which tries to cope with this change by
adjusting the body’s other physiologic responses.
Stress occurs when there
is an imbalance between the demands of life and our ability to cope with
them.
Some of the common causes
are:
-
Burnout at a job, getting
fired, or changing jobs
-
Financial problems
-
Divorce from spouse or death
of a loved one
-
Sexual difficulties between
you and your partner
-
Ongoing conflicts with another
person close to you
-
Illness
-
Constant fatigue from lack
of sleep
-
Even positive experiences,
such as marriage or job promotion can be stressful
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STRESS-RELATED DISORDERS
-
Continued stress can eventually
deplete the body’s resources , leading to chronic fatigue, loss of appetite
or overeating.
-
Coping ability may diminish,
causing feelings of insecurity or inadequacy, leading to depression.
-
The body’s immune system may
become disrupted, increasing vulnerability to disease or illness.
-
Unrelieved stress may lead
to high blood pressure, a factor in heart disease and some cancers.
-
Spasm of the bronchial tubes
may be associated with asthma
-
Headaches or back pain may
be part of a pain syndrome
-
The digestive system may be
affected with such things as peptic ulcers, colitis or irritable colon
-
There may be skin changes,
such as acne or eczema.
-
Hormonal disturbances may
also occur, leading to menstrual changes in women or impotence and premature
ejaculation in men.
-
Stress may also delay recovery
from other illnesses
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DIAGNOSIS
Diagnosing stress is mostly
a matter of recognizing and understanding the symptoms, both physical and
psychological. There is also a Holmes-Rahe questionnaire which is
helpful in identifying potentially stressful events . It ranks various
life events as to their potential stress value.
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CONVENTIONAL TREATMENT
If the stress can be linked
to a specific life event, your doctor may prescribe an anti anxiety drug,
such as diazepam, for a short period of time.
Psychotherapy may be useful
to pinpoint which things are stressful to you, and to devise ways to reduce
those stressors.
Group therapy may be valuable
to those who share a particular stressful life situation.
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ALTERNATIVE METHODS
-
Aromatherapy- try lavender
oil in a bath or scented candles
-
Massage can relax tense muscles
and increase circulation
-
Herbal therapies such as hot
chamomile, passionflower, or ginseng tea
-
A 10 - 20 minute warm bath
can be very effective in lowering stress
-
Meditation, Yoga, and guided
imagery are others worthwhile to try.
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LIFESTYLE
-
Be aware of diet. Eat
plenty of vegetables, fruits, and complex carbohydrates. Reduce amount
of protein and fat. Try to avoid caffeine (coffee, sodas, chocolate),
known to increase anxiety.
-
Vigorous physical activity
is a great outlet for stress.
-
Gentle stretching of the neck
and shoulders is often relaxing.
-
Set up a regular sleep schedule
and get enough rest to avoid being irritable.
-
Make time for recreation and
fun as a break from daily stresses
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OTHER TIPS
-
Have a friend with whom you
can talk about your concerns. Allow yourself to express your emotions.
-
Avoid the learned behaviors
of hurry and worry. Take time to relax and enjoy life
-
Make a list of things that
trouble you. For each one ask, "What is the worst that can happen?
Have I done what I can to prepare myself? Is this problem really
worth worrying about?"
-
Laugh more and avoid self-pity;
reach out to others.
Hopefully these tips will
help you relieve some of the stressful feelings in your life. Call
your doctor if you have prolonged symptoms; unusual patterns of sleep,
appetite, and moods; physical movement that is unusually agitated or abnormally
slow. You may be at risk for other serious disorders or clinical
depression.