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Basic Physiology of Stress
In order to understand the effects of stress, we must
first understand the role of the Autonomic Nervous
System, which has two branches: the sympathetic
and the parasympathetic nervous system. When we
are in a stressful or threatening situation, our
sympathetic nervous system becomes activated,
meaning our brain goes into fight, flight or freeze
response. This stress response initiates a series of
actions, such as increased heart rate, respiration,
and blood pressure and a flooding of hormones, like
adrenaline and cortisol.
However, our bodies are built to adapt and re-
balance with the help of the parasympathetic
nervous system, which decreases our heart rate
and relaxes the blood vessels.
While these two branches of the nervous system are
built to maintain balance, many of us are living with
chronic stress, meaning our sympathetic nervous
system remains activated and on guard. Living in a
heightened state of stress, whether its due to work,
school, relationships or other circumstances, can
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have detrimental and long-term effects on the bodys
health and immune system.
Long-Term Effects (include but not limited to)
1.Heart problems
2.High blood-pressure
3. Weakened immune system- more susceptible to
infection, slower recovery rate and exacerbation
of pre-existing illnesses.
4.Skin problems
5. Pain- prolonged stress can increase muscle
tension, which increases neck and back pain,
headaches and more.
Responding to Stress
1. Recognize stress
Due to our fast-paced lives, demanding work, and
multi-tasking made easy technology, we often dont
realize when stress sneaks up on us. The first and
most important part of responding to stress is
learning to recognize when you are stressed before it
gets out of control.
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Stress Warning Signs and Symptoms
Cognitive Symptoms Emotional
Symptoms
Memory problems
Inability to
concentrate
Poor judgment
Seeing only the
negative
Anxious or racing
thoughts
Constant worrying
Moodiness
Irritability or short
temper
Agitation, inability
to relax
Feeling
overwhelmed
Sense of
loneliness and
isolation
Depression or
general
unhappiness
Physical Symptoms Behavioral
Symptoms
Aches and pains
Diarrhea or
constipation
Nausea, dizziness
Eating more or
less
Sleeping too much
or too little
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Stress Warning Signs and Symptoms
Chest pain, rapid
heartbeat Loss of sex drive
Frequent colds
Isolating yourself
from others Procrastinating or
neglecting
responsibilities
Using alcohol,
cigarettes, or
drugs to relax
Nervous habits
(e.g. nail biting,
pacing)
Helpguide.org
(Symptoms may be caused by other medical &
psychological concerns. Consult a physician and/or
psychotherapist if problems persist).
2. Know Your Limits
It is important to honor your own red flags of
becoming stressed by knowing your limits. When we
are in a heightened state of stress and overload our
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plates, daily tasks can become a juggling act and
interactions with others may become strained.
Honoring your own productivity, sanity and body may
consist of learning to say no, asking for help,
delegating, etc.
3. Control the Controllable: Your Response
I often collaborate with my clients in creating an
individual stress management plan, which is
comprised of tools they can use in the short and
long-term to reduce their stress symptoms. Each of
us has varying stressors, interests and personalities
and therefore responds differently to certain
methods. Below is a list of possible tools to add to
your toolbox.
Social support- Talk with friends, co-workers, family
& community members. The power of social support
is not only in sharing, venting and commiserating,
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but also in laughter, which has been shown to lower
stress.
Positive self- talk: The way we communicate with
ourselves can help us manage in tough times.
Positive self-talk helps us develop an inner dialoguethat can help lower our stress level by talking
ourselves down, so to speak, rather than spiraling
into anxious or worrying thoughts. When we get
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wrapped up in what ifs and become all doom and
gloom, we perpetuate our stress and further
decrease efficiency and focus.
Mindfulness & Meditation- Research studies have
demonstrated that mindfulness can help us reduce
stress and be more productive in the workplace.
Such studies also point to the efficacy of mindfulness
for a number of physical and mental problems,
including chronic pain, skin conditions, cancer
treatment, immunity, depression, anxiety, ADHD,
bipolar, panic disorders, personality disorders, and
other stress related disorders. It is no wonder that
corporations, like Google, Apple & Yahoo have begun
bringing mindfulness training in the workplace.
Other de-stressing activities include journaling, yoga,
listening to music, going for a walk, art/drawing,
exercise, or reading a book.
Denizs tip:While we dont always have time to fit
in a full gym workout or even a 5-10 minute
meditation, try to avoid an all-or-nothing attitude
when it comes to your tools. Even small doses can be
effective.
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The person who removes a mountain begins by
carrying away small stones. ~Chinese
proverb.
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