Learning to relax

Stress is defined as any physical, mental, emotional or spiritual state that requires a response or change from a previous state.

The human body has an incredible innate capacity to maintain a state of balance. “Homeostasis” is the term used to describe the internal balance of chemicals, enzymes and metabolism in the body. Stress is any factor that upsets this delicate inner balance.

A certain amount of stress is healthy, normal and vital to maintain life. However, undue and excessive stress upset the natural balance and changes our internal physiology. Stress can cause wear and tear to the human body and mind and can lead to disease and illness.

Physical response to stress in the body includes increased heart rate, increased blood pressure, tight muscles, increased perspiration, stomach tightness and a clenched jaw.

Psychological responses includes inability to concentrate, poor memory, racing thoughts, inability to sit still, frustration, anger, irritability, mood swings, lack of self-esteem, compelling thoughts and depression.

Illness associated with stress includes, anxiety, angina, anorexia, bladder problems, blood sugar disturbances, canker sores, chest pain, colitis, depression, fatigue, frequent colds and flus, headache, heartburn, hear palpitations, high blood pressure, inability to concentrate, indigestion, insomnia, irritable bowel syndrome, loss of interest in daily activities, lethargy, low back pain, memory loss, mood swings, muscle aches, neck pain, nervousness, peptic ulcers, poor circulation, poor immune function, restless legs, shingles, teeth grinding, vomiting and more.

Many factors, both internal and external, can cause stress. Any factor that upsets the natural homeostasis of the body can be considered a stressor. It is important to note that all stressors are not bad. The stress associated with a new job, learning a new skill or a new relationship can be considered a positive stressor. However, negative stressors can have a bad effect on the body. Major life stressors include birth, death, marriage, pregnancy, marital difficulties, financial difficulties, buying a home, mortgage problems, work problems and many other life changes.

How we perceive stress is important as to its effect on the human body. Two individuals can be exposed to the same stressor, however, their response can differ dramatically. One individual can respond in a positive manner and benefit from the experience. The other may respond in a negative manner and have ill effects from the whole experience. Sometimes it is important to reframe our experiences and view them in a more positive and constructive manner.

The stress response involves specific physiological reactions in the human body. These include dilation of the pupils of the eye, dry mouth as salivary glands decrease production, the body starts to perspire as sweat glands are activated, the heart rate increases, the force of heart contraction increases, blood vessels constrict, blood flow to the brain increases, the bronchi in the lungs dilate, breathing becomes shallow and rapid, digestion slows down, blood sugar rises in anticipated demands, the kidney and bladder slows down and muscles tighten up. Adrenaline, cortisol and other stress hormones are released from the adrenal glands.

The stress response occurs in three distinct phases—the alarm phase, the resistance phase and the exhaustion phase.

The alarm stage occurs acutely in response to a stressor. Adrenaline and other hormones are released that cause the physiological effects of increased arousal and the characteristic “fight or flight” response.

The resistance stage occurs as result of chronic, long-term stress on the human body lasting weeks to months or longer. Cortisol is released as the body responds to the effects of long-lasting stress.

The resistance stage occurs when the body is depleted of its normal reserves in response to chronic, unrelenting stress. The body literally becomes “exhausted” and “fatigued” from the effects of prolonged stress.

The first order of stress management is to identify the stressor and its effect on your body. In many cases, it is not as simple as identifying and eliminating the stressor. But awareness sets the wheels in motion and then the use of adaptive mechanisms can be implemented.

Lifestyle factors play an important role in our general stress response. Proper rest, daily exercise and a healthy diet are vital for optimal health. Proper rest and good sleep habits help the body rebuild and recover from stress. Poor sleep habits, insomnia and hypersomnia can a have a negative impact on your stress response. Daily exercise is an effective, cheap and natural stress reducing technique that can have profoundly positive impact on the body. A dose of daily exercise will improve your overall health and help you feel better.

Deep, controlled breathing is also fundamental to relaxation and controlling your stress response. Breathing techniques used during a brisk walk or slow running, meditation, progressive relaxation, tai chi, yoga or other forms of moderate aerobic exercise can help facilitate the relaxation response.

Finally, it is important to realize that nothing lasts forever. The stressor will pass.

The information provided in this article does not, and is not intended to, constitute medical advice. All information and content are for general information purposes only.

This article is written by or on behalf of an outsourced columnist and does not necessarily reflect the views of Castanet.