The Psychology Of Stress
Every individual operates at a level of non-pathologic stress which allows us to perform our day-to-day tasks. Without stress, we would all become round-the-clock couch potatoes. Unfortunately, this healthy balance of stress can be knocked into disequilibrium by a number of psychological, physical, and environmental stressors.
There are two primary physiological systems which are involved in the stress response: autonomic (involuntary nervous system) and endocrine. The autonomic system controls such functions as the gastrointestinal, vascular, and reproductive activities - activities which are generally thought to be out of conscious control. Two parts of the autonomic system are the sympathetic nervous system and the parasympathetic nervous system. The sympathetic system generally prepares the body for the "fight-or-flight" response by constricting involuntary muscles (ex., those of blood vessels). Blood tends to move away from the periphery of the body and the gastrointestinal tract and towards the head and trunk. This phenomenon gives the sensation of having "cold feet" or "knots in the stomach." By contrast, the parasympathetic system can bring on a sense of relaxation to make us feel "warm-hearted" or "flushed with joy." These two systems are NOT mutually
exclusive, and learning to activate the parasympathetic system during times of stress is an excellent relaxation strategy (more more information see the books listed on the back of this brochure).
The endocrine system helps coordinate an extremely complex system of feedback loops. During chronically stressful times, the body secretes a chemical called cortisol. Over a long period of time, excessive amounts of cortisol can cause insomnia and fatigue. While cortisol is a longer-acting stress chemical, adrenaline works quickly to produce symptoms of stress: rapid breathing, pounding heart, sweating. These reactions are often experiences as a "rush" and can help people perform amazing feats when their life depends on it.
The immune system is often negatively affected by extended periods of high stress levels. The imbalance in the endocrine system caused by long-periods of stress interferes with the effectiveness of immunological defenses. Compromised immune functioning can make individuals more susceptible to infectious diseases, autoimmune diseases, allergies, and cancer.
For more information ask about our "Stress Management" Workshop please call (303-989-1617) .
Do You Have A Stress-Prone Personality?
Rate yourself as to how you typically react in each of the situations listed below. There are no right or wrong answers.
4= Always, 3=Frequently,
2=Sometimes, 1=Never
1. Do you try to do as much possible in the least amount of time?
2. Do you become impatient with delays or interruptions?
3. Do you always have to win at games to enjoy yourself?
4. Are you unlikely to ask for or indicate you need help with a problem?
5. Do you have a habit of looking at your watch or clock often?
6. Do you feel vaguely guilty if you relax and do nothing during leisure?
7. Do you take on too many responsibilities?
8. Do you frequently get angry or irritable?
8-11: Chances are you are non-productive or your life lacks stimulation
12-19: Designates a good balance in your ability to handle and control stress.
20-24: Your stress level is marginal and you are bordering on being excessively tense.
Over 24: You may be a candidate for heart disease.
Successful Copying Strategies
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Remember - you can't control what happens in your environment, but you can control your responses to these situations.
Think of the situation as a challenge rather than a threat. You have choices on how you want to handle your stress. Choose to respond rather than react.
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A balanced lifestyle includes both physical and mental factors.
Regular exercise and a healthy diet can do wonders to prevent stress from escalating to destructive levels. Attempts to avoid stress through drugs, alcohol, or repression only make matters worse. Learn to confront the dragons and build your self-confidence.
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Learn to practice forgiveness and let go.
Accept yourself and others for they way things are and stop the constant negative judgment. Be patient and learn to be present in the moment, rather than being pulled into the future or the past.
Additional Reading
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Borysenko, J.(1987) Minding the Body, Mending the Mind. Bantam Books
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Goleman, D. & Gurin (1993). Mind Body Medicine: How to Use Your Mind for Better Health. Consumer Reports Books.
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Kabat-Zinn, J. (1991). Full Catastrophe Living. Delta Trade Paperbacks
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Ornstein, R. & Sobel, D. (1989) Healthy Pleasures. Addison-Wesley Publishing Company.
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Pelletier, K. (1977) Mind as Healer Mind as Slayer. Dell Publishing.
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