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\nCan a high stress<\/a> lifestyle threaten an individual\u2019s general health and well-being?\u00a0 Can stress produce or aggravate illness? If so, can anything be done to break this link between stress and illness?\u00a0 Yes, YES and YES!<\/strong><\/p>\n
For more than 50 years physicians have recognized that certain chronic illnesses are linked with stress. In 1950, Franz Alexander described the seven classic psychosomatic disorders: essential hypertension, neurodermatitis, bronchial asthma, rheumatoid arthritis, hyperthyroidism, ulcerative colitis, and peptic ulcer. Today the disorders may have changed (heart disease, migraine headaches, irritable bowel syndrome, hyperventilation syndrome, hives, hypoglycemia, and dizziness) but the mechanisms are the same.<\/p>\n
Stress produces strong physiological reflexes that prepare the mind and body to meet non-routine demands.\u00a0 The nervous system\u2019s energy level rises, emotional intensity increases, problem-solving brain systems activate, and hormone patterns change. Fortunately, an equally powerful counterbalancing relaxation reflex exists. Living a healthy lifestyle involves balancing these two opposing systems. There are many effective stress control techniques that busy people can learn.\u00a0 Like many other things in life, however, they are learned through repetition and work best if put into daily routines.<\/p>\n
Twelve Tips for Effective Stress Control<\/strong><\/h4>\n#1. Know the facts about stress: <\/strong>Stress is necessary for survival and human growth and development. It is usually a normal reaction to an abnormal situation. It is initially positive, but if prolonged without breaks can be unhealthy.\u00a0 Stress in one life area raises stress in other life areas.<\/p>\n#2. Recognize symptoms of stress early: <\/strong>Be aware of stressors in you life.\u00a0 Remember that high stress levels are just as likely to occur when many small stressors are present as when one or two large stressors are present. Most people have a predictable reaction pattern to stress. There are four common reactions to high stress levels: anxiety, depression, anger, and somatic (physical).\u00a0 Most people have one main type of stress reaction but a mix of some from each area is also possible.\u00a0 Changes in sleep<\/a> and energy (too much or too little) and increased substance use (caffeine, nicotine, alcohol, marijuana) are common to all four.<\/p>\n![\"\"](\"https:\/\/medfitnetwork.org\/public\/wp-content\/uploads\/2017\/05\/relax.jpg\")
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\n#3. Trigger the relaxation reflex:\u00a0 <\/strong>Cardiovascular exercise is a reliable way to trigger the body\u2019s relaxation reflex. This occurs through the reduction of accumulated muscle tension and the release of certain calming brain chemicals that are long acting. Brisk walking with a partner several times per week is a good place to start.\u00a0 Stress breathing is shallow and rapid and uneven whereas relaxation breathing is deep and smooth and slow.\u00a0 There are breathing techniques (controlled rapid breath, diagrammatic breathing, patterned breath-in four, hold seven, out eight) that can be mastered.\u00a0 Massage, music, movies, meditation, muscle stretching and meals are also reliable triggers.<\/p>\n#4. Think positively and make yourself look calm and in control: <\/strong>The mind and body have repetitive patterns of thinking, emotion, facial expression, posture, and movement that are associated with good stress control and life balance. It is definitely true that actions follow thoughts and certain facial expressions like smiling are associated with better emotional control. Making yourself maintain a calm and confident outward appearance can lead you out of a cycle of stress more quickly.<\/p>\n
#2. Recognize symptoms of stress early: <\/strong>Be aware of stressors in you life.\u00a0 Remember that high stress levels are just as likely to occur when many small stressors are present as when one or two large stressors are present. Most people have a predictable reaction pattern to stress. There are four common reactions to high stress levels: anxiety, depression, anger, and somatic (physical).\u00a0 Most people have one main type of stress reaction but a mix of some from each area is also possible.\u00a0 Changes in sleep<\/a> and energy (too much or too little) and increased substance use (caffeine, nicotine, alcohol, marijuana) are common to all four.<\/p>\n #4. Think positively and make yourself look calm and in control: <\/strong>The mind and body have repetitive patterns of thinking, emotion, facial expression, posture, and movement that are associated with good stress control and life balance. It is definitely true that actions follow thoughts and certain facial expressions like smiling are associated with better emotional control. Making yourself maintain a calm and confident outward appearance can lead you out of a cycle of stress more quickly.<\/p>\n<\/strong>
\n#3. Trigger the relaxation reflex:\u00a0 <\/strong>Cardiovascular exercise is a reliable way to trigger the body\u2019s relaxation reflex. This occurs through the reduction of accumulated muscle tension and the release of certain calming brain chemicals that are long acting. Brisk walking with a partner several times per week is a good place to start.\u00a0 Stress breathing is shallow and rapid and uneven whereas relaxation breathing is deep and smooth and slow.\u00a0 There are breathing techniques (controlled rapid breath, diagrammatic breathing, patterned breath-in four, hold seven, out eight) that can be mastered.\u00a0 Massage, music, movies, meditation, muscle stretching and meals are also reliable triggers.<\/p>\n
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