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Stress
Management |
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Volume 5, Issue
3 |
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SAFE
Aging Newsletter |
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October
2008 |
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In This Issue:
- The Meaning of Stress
- Good Stress
- The Body's Reaction to
Stress
- Problem Stress
- Live Life to the Fullest: Self
Manage Your Stress
- Stress in Review
- Internet Resources
Stress management is SAFE Aging's theme of
the month. We all have stress. Managing it is a different story.
This month we discuss good stress and problem stress, signs and
symptoms of stress, and how to self manage stress to live life to
the fullest. We provide additional Internet resources.
Ask 100 people to define stress, and you
will more than likely get 100 different answers. The American
Institute of Stress (AIS) notes no scientific definition exists
because stress is personal. Stress to one person may not be
stress to another. (For instance, speaking in front of a group
might be terribly stressful for a shy computer analyst, but
totally exciting and energizing for a public speaker!)
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Here are a few example definitions of
stress:
- " physical, mental or emotional strain or tension."
- " a condition or feeling experienced when a
person perceives that demands exceed the personal and
social resources the individual is able to mobilize."
- " something that causes distress".
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Stress is not always harmful. AIS and many other
experts worldwide say some stress is healthy. Experts agree a
good definition of stress should include the benefits of stress
as well as the potential for harm.
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Good Stress is a Daily Life Booster Shot
Good stress is like a natural daily life booster shot. Good
stress can help a person be
- Alert
- Acutely aware
- Competitive
- Encouraged
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- Excited
- Ready to go
- Productive
- Sharp
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Good Stress Can Help a Person to
The brain automatically reacts to stress by
alerting all body systems to be ready when
needed. These include the:
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Heart and blood vessels to increase
circulation (Cardiovascular system)
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Lungs to improve oxygen
(Respiratory system)
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Stomach and intestinal
(Gastrointestinal tract)
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Immune system
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The male reproductive systems
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Hormones and chemicals are released
to sharpen the senses (to be better aware of surroundings
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Increase blood flow and circulation
The Body's Physical Reaction to Stress
The miraculous body has a built in automatic response system
in case of danger. This automatic process prepares the
body for "fight or flight". The process is pretty amazing
because It prepares the body to quickly escape danger. Here is
what happens:
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Increased blood pressure
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Increased heart rate
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Increased breathing rate
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Increased blood sugar
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Elevated stress hormones
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Increased carbon dioxide
elimination
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Increased muscle tension
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Increased oxygen consumption
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Pupils of the eyes get wider
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Harmful Effects of Stress (Partial List)
- Accelerated aging (Honest!)
- Asthma and other respiratory conditions
- Bowel and bladder changes
- Heart related diseases such as heart attacks, strokes
- Depression, anxiety, and other mental conditions, etc.
- Drug Use (alcohol and/or drugs)
- Excessive weight loss or weight gain
- Fatigue/exhaustion
- Headaches (migraines, too)
- High Blood Pressure
- Higher cholesterol
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- Injuries (due to falls, cuts, accidents, decreased
concentration)
- Loss or limits in joint movement)
- Muscle changes (tension, spasms, "knots")
- Pain (mild to severe)
- Sleep problems
- Stomach and/or intestinal problems (constipation,
diarrhea)
- Suicide
- Tooth and gum disease
- Ulcers
- Weakened natural defense system (easier to get a cold,
flu, virus, cancer )
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Stress can be felt in many different ways. This is because
every system in the body is affected by problem stress. People
experience problem stress differently, based on their own:
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Perceptions
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View on life
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Surroundings
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Problem solving skills
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Coping styles
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Spiritual beliefs, etc.
Problem stress can be felt physically. Emotions and behavior
can change. Mental health can be seriously affected by problem
stress. Stress affects personality, perspective, relationships,
lifestyle, jobs, health and wellness.
Here is a brief list of signs or symptoms of problem stress:
- Abusive behavior
- Alcohol or drug use
- Anger
- Anxiety
- Blaming others
- Burnout
- Bowel or bladder problems
- Crying
- Cynical or negative remarks
- Difficulty concentration
- Difficulty thinking
- Dissatisfaction with life
- Distracted
- Disturbed relationships with others
- Erectile dysfunction
- Fatigue
- Forgetfulness
- Headaches
- Increase in accidents
- Increase in smoking
- Infections
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- Irritability
- Isolation
- Less interest in others
- Loss or increase in appetite
- Low morale
- Moodiness
- Muscle tension, aches, pains
- Nervousness
- Neglect responsibilities
- Pain
- Poor memory
- Procrastinate
- Racing thoughts
- Rashes, other skin problems
- Sex problems
- Short temper
- Sleep loss, changes or insomnia
- Stomach problems
- Teeth grinding
- Tremors (shaking hands)
- Violent behavior
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When is Stress a Problem?
Take a few moments to think when
stress becomes a problem for you. Is it when you?
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Think stress is a
problem
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Have not gotten enough rest
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You or others notice behavioral
changes?
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You or others notice you have
changed socially?
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Respond to stress with signs
or symptoms of problem stress
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Start using unhealthy
actions against yourself or others
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When unhealthy behaviors are
routine
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Feel pain or anxiety
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Feel overwhelmed or out of
control
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Feel unable to cope with
life demands
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Feel ill
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Other?
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Self managing stress has to be right up there as a major
necessity. Stress can be made worse by how you think and react.
The good news is you can also manage your stress by how you
think and react. The "power of positive thinking" has become a
common saying. Think positively, and you too can control stress.
Sounds simple? It can be by making stress reducing choices that
work for you, and you too can live life to the fullest.
A Cook Book of Stress Management Options
Fortunately, there are many different recipes to manage
(prevent or reduce) stress. The recipes to control stress depend
on the cook and the cook's:
- Preferences
- Ability to recognize cause of problem stress
- Ability to recognize signs and symptoms of problem
stress
- Choices to reduce or eliminate problem stress
- Desires
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- Priorities
- Ingenuity
- Creativity
- Hobbies
- Outside helpers or support system
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Tips To Manage Stress
1. Recognize stress: Pay Attention To How You React to
Stress
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Do you have physical changes?
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Do you have emotional changes?
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Does your behavior change?
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Does your problem stress affect you
as well as others around you?
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Do you experience a combination of
all of the above?
2. Identify Cause(s) of Stress: What Triggers Your Stress?
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Family (death, divorces,
separations, weddings, accidents, etc)
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Friends or co-worker's or other
associates
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Work (strength or effort,
repetition, endurance required to do the job)
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Volunteer work
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Traffic conditions
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Illness
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Finances, etc.
3. Decide Priorities to Reduce Stress. (Start by
looking at stressors)
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What is essential?
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What do you have to do?
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What could someone else do?
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What could be made easier?
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What could be done at another time?
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What could be skipped altogether?
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What could be changed?
4. Identify Stress Breakers That Work For YOU (For
example)
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Choose stress breakers that relieve
your tension
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There are many options.
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Medications
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Sports
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Hobbies
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Change negative thought patterns or
actions
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Change the environment
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If a caregiver, use respite care
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Leave a stressful job or change the
terms of a stressful job
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Get a temporary job to make extra
money
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Assertiveness training
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Financial counseling
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Take mini monthly vacations (take
regular time outs for fun!)
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Alternative therapies (such
as Tai Chi, music, exercise, meditation, hypnosis, massage, or
yoga)
Need professional help? There are many
different professionals who can provide help. depending on your
needs or situation:
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Psychiatrists
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Psychologists
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Psychotherapists
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Respite services
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Social Workers
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- Short lived or occasional mild stress poses little health
risk (and can be good!)
- Long term stress keeps the body in a constant state of
"readiness to act."
- Constant unrelieved tension increases wear and tear to all
biological systems in the body.
- Continuous unrelieved stress can cause
- Uncontrolled problem stress affects health and wellness
because stress affects all systems of the body.
- You can control and manage your stress!
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SAFE AGING
LEARNING CENTER
This is a reminder to
take a look at the
SAFE AGING LEARNING CENTER. There is something for
everyone in our learning center. There are excellent
resources to learn about safety, health, injury prevention
and other useful resources and information. We add to this
list continually for your
learning pleasure.
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Article Submissions
We invite interested authors to submit
theme based articles for the SAFE Aging newsletter. Please send
submissions in either .doc or .rtf format, Arial 10pt. font, and
with a 300 word maximum. Articles should be written in an easy
to read format to meet the needs of a varied readership
including seniors, family members of seniors, caregivers and
other senior service providers.
Topics should in some way be related to
health, safety or injury prevention. Articles may not be an
advertisement for services and must be informative or helpful.
Author photo and contact information may be included.
There is no guarantee that submitted
articles will be published. Generally, articles will be held
until the appropriate monthly theme. All articles become the
property of SAFE Aging and are subject to editing.
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Please contact
newsletter@safeaging.com for details.
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