Stress Reduction

Did you know that men and women react to stress differently. One recent survey found that women were more likely to experience physical symptoms of stress than men. However, this does not apply to all women since there are not enough scientific proof. We do know that women often cope with stress in different ways than men.

It is very interesting that many women “tend and befriend,” taking care of those closest to them, but also drawing support from friends and family. In other words, women deal with stress by getting attention and support from other people. They also give support to others who need them. But men are more likely to have the “fight or flight” response. They cope stress by “escaping” into a relaxing activity or other distraction. In many instances, they might not want to talk to other people about the stress. Instead, they will do activities such as camping, fishing, sports to take their mind off from things that bother them.

Source: U.S. Department of Health and Human Services

We all get stress throughout everyday events. Big or small. Some people handle stress better than others. But large events in life such as divorce or losing your job can really cause long term stress. We should know when to pay attention to our stress level and take control of it. There are many warning signs:

• Not eating or eating too much
• Feeling like you have no control
• Needing to have too much control
• Forgetfulness
• Headaches
• Lack of energy
• Lack of focus
• Trouble getting things done
• Poor self-esteem
• Short temper
• Trouble sleeping
• Upset stomach
• Back pain
• General aches and pains

If you notice more than 2 from the symptoms above, and they last more than a week, you should start paying attention to your mental health and maybe seek professional help.

Source: Department of Health and Human Services

Any working mom can tell you, she has two full-time jobs. One is her 9 to 5 job and the other one is as a mom of young children. Many working mothers manage both jobs well and see themselves as happy people. However, the commute, the job, housework, time with the children can stress anyone out.

Getting up early every single day, getting the kids ready for school, commuting to work, dealing with work itself, commuting home, dinner, laundry, and homework can really drive a healthy mom into an unhappy and miserable person. Not mention the health issues that can follow.

These mothers need to handle their stress before it’s too late. Get the husbands involved with more housework, childcare, and setting sometime aside for yourself, even just 10 minutes everyday will make a difference. It’s a bad idea to be constantly on the go. Take 5 minutes in the morning and 10 minutes at night all by yourself and take deep breaths.

We all experience stress. Whether we like it or not. Stress is a feeling you get when faced with a challenge. But research has shown that with small doses and moderate stress, we can actually perform better in daily life and at work. Because it makes us more alert and it might offer us a burst of energy.  For example, moderate stress can push us harder and get more things done on time.

However, feeling stressed constantly isn’t good for our health, either physical or mental. But how much is too much? Well, it all depends. Some people handle stress better than others. When we feel the symptoms of being stressed out, that’s when we need to de-stress.

If you or someone you care about is experiencing these symptoms, you are not alone. These are common reactions to stress, and there are coping techniques that you can use to help manage it. They include:

• Trying to keep things in perspective – recognize the good aspects of life and retain hope for the future.
• Strengthening connections with family and friends who can provide important emotional support.
• Engaging in activities such as physical exercise, sports or hobbies that can relieve stress and anxiety.
• Developing new employment skills that can provide a practical and highly effective means of coping and directly address financial difficulties.

Source: Department of Health & Human Services

It is important to be aware of signs that financial problems may be adversely affecting your emotional or mental well being –or that of someone you care about. These signs include:

• Persistent Sadness/Crying
• Excessive Anxiety
• Lack of Sleep/Constant Fatigue
• Excessive Irritability/Anger
• Increased drinking
• Illicit drug use, including misuse of medications
• Difficulty paying attention or staying focused
• Apathy – not caring about things that are usually important to you
• Not being able to function as well at work, school or home

Source: Substance Abuse & Mental Health Services Administration

Economic turmoil (e.g., increased unemployment, foreclosures, loss of investments and other financial distress) can result in a whole host of negative health effects – both physical and mental. It can be particularly devastating to your emotional and mental well-being. Although each of us is affected differently by economic troubles, these problems can add tremendous stress, which in turn can substantially increase the risk for developing such problems as:

• Depression
• Anxiety
• Compulsive Behaviors (over-eating, excessive gambling, spending, etc.)
• Substance Abuse

Source: SAMHSA’s Health Information Network

Job stress can be defined as the harmful physical and emotional responses that occur when the requirements of the job do not match the capabilities, resources, or needs of the worker. Job stress can lead to poor health and even injury.

The concept of job stress is often confused with challenge, but these concepts are not the same. Challenge energizes us psychologically and physically, and it motivates us to learn new skills and master our jobs. When a challenge is met, we feel relaxed and satisfied. Thus, challenge is an important ingredient for healthy and productive work. The importance of challenge in our work lives is probably what people are referring to when they say “a little bit of stress is good for you.

Source: NIOSH

Mass tragedies, including school shootings, workplace violence, and community violence affect different people in different ways. People exposed to these situations can experience physical reactions, such as cuts and bruises, as well as emotional reactions, such as frightening thoughts and painful feelings. Common responses can include:

• Feeling a sense of loss, sadness, frustration, helplessness, or emotional numbness
• Experiencing troubling memories from that day
• Having nightmares or difficulty falling or staying asleep
• Avoiding things that remind you of the event
• Having no desire for food or a loss of appetite
• Having difficulty concentrating
• Feeling nervous or on edge
• Feeling irritable or crying easily

If you or someone you know experiences any of these feelings after a traumatic event, get support from your family, friends, and co-workers. Talk with others about your feelings and take care of yourself by keeping your normal routine.  Avoid using alcohol and drugs. Staying active, helping other people, or volunteering in your community can also help you feel better.

Keep in mind that returning to the way you felt before the event may take some time. Helping and healing can begin at the scene of the event, but may need to continue over a period of time. If your distress continues or you have trouble managing your feelings, talk to a psychologist, social worker, or professional counselor.

Source: Centers for Disease Control and Prevention

“Respite care” provides substitute caregiving to give the regular caregiver a much-needed break. Below are the various types of respite services that are available:

• In-home respite. In this type of service, someone comes to your home to provide care. The type of care can range from simple companionship to nursing services.
• Adult day-care centers. Many adult day-care centers are located in churches or community centers. Some day-care centers provide care for both elderly adults and young children. During the day, the two groups meet for several hours to share in activities such as reading stories. This type of contact seems to benefit both young and old.
• Short-term nursing homes. If your loved one needs occasional nursing care and you must leave town for a couple weeks, some nursing homes will care for your loved one while you are gone.
• Day hospitals. Some hospitals provide medical care to patients during the day and then at night, the patient returns home.

Source: Office on Women’s Health in the U.S. Department of Health and Human Services.