Disease, Illness and Condition Library
Stress
Today with the never ended pressure on job performance and the hustle bustle of everyday life stress has become part of our culture. But what is stress, is it dangerous, and what are a few simple steps to avoid it? Stress is the reaction of our bodies and minds to something that upsets their normal balance. The human response to stressful events is nothing new, dating back to ancient times when life was a constant struggle for survival. An excellent example of stress in action is the way you react when you are scared or threatened. Your adrenal glands release epinephrine – or adrenaline – a hormone that triggers your body’s defense mechanisms: Your heart pounds, your blood pressure rises, your muscles tense, the pupils of your eyes open wide. The cluster of reactions – the fight or flight response – concentrates all your bodies systems on the apparent danger and helps you take the next step, which is either to resist or retreat. Of course, not all stressful events are so sudden or as obvious as the threat of bodily harm. Any challenge that overwhelms us – the death of a relative, the loss of a job, a serious illness or a divorce – can be stressful to the point of physical or psychological dysfunction. Some of us are especially vulnerable to stressful situations or events, responding in extreme ways to everyday decisions – how to ask for a raise, what to buy at the grocery store and how much it will cost, or what to wear to a wedding. But while some people crumble under the pressure, others are highly productive when faced with stressful situations. The difference may lie partly in our constitutions, and partly in how we manage our lives. Continued stress can eventually deplete the body’s resources and produce chronic fatigue, loss of appetite or overeating, and other reactions. The ability to cope may diminish, causing feelings of insecurity and inadequacy, and possibly leading to depression. At the same time, the body’s immune system becomes disrupted, increasing vulnerability to illness and disease. Unrelieved stress – from real or imagined causes – may bring about hypertension, an accepted contributor to heart disease, and some cancers. Post traumatic stress disorder, in which symptoms appear immediately or months after a stressful event, can be a lingering and complicated problem. Causes Stress occurs when there is an imbalance between the demands of life and our ability to cope with them. Certain types of work are stressful by their very nature, such as assembly line jobs or jobs requiring repetitive tasks with dangerous equipment. Events and situations that are challenging to manage normally bring on stress: money problems, loss of your home, job burnout, bereavement, or a divorce. A positive experience, such as marriage or a job promotion, can be equally stressful. Other causes are internal: illness, loneliness, pain, or emotional conflict. The effects of such changes, big and little, are cumulative. We can only take a certain amount of stress over a period of time before our body’s and minds start telling us, “no more”. Symptoms * Physical symptoms can include fatigue, headache, insomnia, digestive changes or constipation, neck pain or backache, loss of appetite or overeating. * Psychological symptoms may include tension or anxiety, anger, reclusiveness, pessimism, resentment, increased irritability, feelings of cynicism, and inability to concentrate or perform at usual levels. Managing Stress Whether you are conscious of it or not, you have developed a pattern for dealing with stress. Unfortunately, most people have found patterns and methods that at the end of the day do not support good health. Negative coping patterns must be identified and replaced with positive ways of coping. Utilize the following list negative or destructive coping patterns to identify a problem and replace it with a more positive measure for dealing with stress. Negative Ways of Dealing with Stress * Dependence on drugs, alcohol, or smoking * Overeating * Watching too much television * Emotional outbursts * Feelings of helplessness * Overspending * Excessive or extreme behavior In order to deal with stress successfully it is critical that an individual concentrate on five equally important areas. The five components of an effective positive stress management program are: * Techniques to calm the mind and promote a positive mental attitude * Lifestyle factors (relationship issues, managing time) * Exercise * A healthful diet designed to nourish the body and support physiological processes * Supplementary measure designed to support the body as a whole, but especially the adrenal glands Calming the Mind and Body Learning to calm the mind and body is enormously important in relieving stress. When the mind and body are calm, stress seems to simply melt away. Relaxation exercises are among the easiest methods for quieting the body and mind. The goal of relaxation techniques is to produce a physiological response known as the relaxation response – a response that is exactly the opposite of the stress response. Although an individual may relax by simply sleeping, watching television or reading a book, relaxation techniques are intended specifically to produce the relaxation response. The terminology “relaxation response” was made popular in the early 1970s by Harvard professor and cardiologist Herbert Benson, M.D., to depict a physiological response that is just the opposite of the stress response. In the stress response, the sympathetic nervous system dominates. In the relaxation response, the parasympathetic nervous system dominates. The parasympathetic nervous system controls bodily functions such as breathing, digestion, and heart rate during periods of rest, relaxation, visualization, meditation, and sleep. While the sympathetic nervous system is designed to protect us against immediate danger, the parasympathetic nervous system is designed for repair, maintenance, and restoration of the body. To attain the relaxation response, a variety of techniques can be used. It really doesn’t matter which technique is used; in the end they all should produce the same physiological state of deep relaxation. Some of the popular techniques are meditation, prayer, progressive relaxation, self hypnosis, and biofeedback. The type of relaxation technique best for each person is totally individual. The important thing is that at least five to ten minutes be set aside each day for performing a relaxation technique. Diaphragmatic Breathing Producing deep relaxation with any technique requires learning how to breathe. One of the most powerful ways to decrease stress and increase energy in the body is by breathing with the diaphragm. By using the diaphragm to breath, a person’s physiology can be dramatically changed, literally activating the relaxation centers in the brain. Here is a popular way to learn to breathe with your diaphragm: * Locate a comfortable, relaxing, quite place to sit or lie down * Place your feet slightly apart. Place one hand on your abdomen near your navel. * Breathe in through your nose and breathe out through your mouth * Concentrate on you breathing. Pay close attention to which hand is rising and falling during each breath. * Gently exhale most of the air in your lungs. * Inhale while slowly counting to four. As you inhale, slightly extend your abdomen, causing it to rise about 1 inch. Make sure you are not moving your chest or shoulders. * As you inhale, imagine the warmed air flowing in. Imagine this warm flowing to all parts of your body. * Pause for one second, and then slowly exhale to a count of four. As you exhale, your abdomen should move inward. * As the air flows out, imagine all your tension and stress leaving your body. * Repeat the process until you achieve a sense of deep relaxation. Progressive Relaxation One of the most widely accepted techniques for producing the relaxation response is progressive relaxation. Many people are not aware of the sensation of relaxation. In progressive relaxation, an individual is taught what it feels like to relax by comparing relaxation to muscle tension. This technique is often used in the treatment of anxiety and insomnia. The basic procedure is to forcefully contract a muscle for one to two seconds and then give way to a feeling of relaxation. Since the procedure goes progressively through all the muscles of the body, eventually a deep state of relaxation will result. Begin by contracting the muscles of your face and neck, holding the contraction for a period of at least one to two seconds and then relaxing the muscles. Next, contract and relax your upper arms and chest, followed by your lower arms and hands. Repeat the process progressively down your body: abdomen, buttocks, thighs, calves, and feet. Then repeat the whole sequence two or three times. Lifestyle Factors Lifestyle is a major factor in determining an individual’s stress levels. In addition to addressing negative coping patterns, the two primary areas of concern are time management and relationship issues. Time Management One of the leading stressors for most people is time; they simply feel they don’t have enough of it. Here are some tips on time management: * Prioritize – Realize that you can only accomplish so much in a day. Decide what is most important, and limit your efforts to that goal. * Organize – There are always interruptions and unplanned demands on your time, but create a definite plan for the day based on your priorities. Avoid the pitfall of always letting the immediate demands control your life. * Delegate – Delegation can be a valuable tool but only if the people you are delegating to are capable of performing at acceptable levels. So choose and train your people well. * Major Challenges First – Take on tough jobs first. Handle the most important tasks first, while your energy levels are high. Leave the busywork for running around for later in the day. * Minimize Meeting Time – Schedule meeting to bump up against the lunch hour or quitting time; that way they can’t drag on forever. * Allocate Enough Time – Work done under the pressure of an unreasonable deadline often has to be redone. That creates more stress than if it had been done right the first time. * Perfection – You can never really achieve perfection anyway. Do your best in a reasonable amount of time and then move on to other important tasks. If you find time, you can always come back later and look for ways to improve the task. Relationship Issues Another chief cause of stress for many people is interpersonal relationships. Relationships can be divided into three major categories: marital, family, and job related. The quality of any relationship ultimately comes down to the quality of the communication. Learning to communicate successfully goes a long way toward reducing the stress and conflicts of interpersonal relationships. Here are some ideas for successful communication, regardless of the type of relationship: * The first key to successful communication is the most important: learn to be a good listener. Allow the people you are communicating with to really share their feeling sand thoughts uninterrupted. Empathize with them; put yourself in their shoes. If you first seek to understand, you will find yourself being better understood. * Be an active listener. This means that you must act really interested in what the other person is communicating. Listen to what is being said instead of thinking about your response. Ask questions to acquire more information or clarification; good questions open lines of communication. * Be a reflective listener. Restate or reflect back to the other person your interpretation of what he or she is telling you. This simple technique shows the other person that you are both listening and understanding. Restating what you think is being said may cause some short term conflict in some situation, but it is certainly worth the risk. * Wait to speak until the people you want to communicate with are listening. If they are not prepared to listen, you will not be heard no matter how well you communicate. * Don’t attempt to talk over someone. If you find yourself being interrupted, relax; don’t try to out talk the other person. If you are courteous and allow people to speak, all but the rudest ones will eventually respond in kind. If they don’t point out that they are interrupting the communication process. You can only do this if you have been a good listener; double standards in relationships seldom work. * Assist other people in becoming active listeners. This can be done by asking if they understood what you were communicating. Ask them to tell you what they heard. If they don’t seem to understand what you are saying, persist until they do. * Don’t fear long silences. Human communication involves much more than works; a great deal can be communicated during silences. Unfortunately, in many situations, silence can make us feel uncomfortable. Relax. Some people need silence to collect and organize their thoughts and feel safe in communicating. The important thing to remember during silences is to remain an active listener. Exercise The instantaneous effect of exercise is to cause stress on the body. However, with a regular exercise program the body adapts. The body’s response to this regular stress is to become stronger, function more proficiently and have greater endurance. Exercise is a vital component of a comprehensive stress management program and of overall good health. People who exercise regularly are much less likely to suffer from fatigue and depression. Tension, depression, feelings of inadequacy, and worries diminish greatly with regular exercise. Exercise alone has been demonstrated to have a tremendous impact on improving mood and the ability to handle stressful life situations.
released during stress and at the same time stimulate a sense of well being. Even a walk around the block can help anxiety or let off steam. Try to schedule the exercise of your choice – walking, swimming, or aerobic exercise – for 30 minutes a day at least three times a week. Diet Modifications People who struggle with stress or anxiety need to support the biochemistry of the body by following some important dietary guidelines. Specifically by: * Eliminating or reducing the intake of caffeine * Eliminating or reducing the intake of alcohol * Eliminating refined carbohydrates from the diet * Increasing the potassium to sodium ratio in the diet * By eating regularly planned meals in a relaxed setting * Controlling food allergies According to Hans Selye, M.D., the difference between stress that is harmful and stress that is not harmful depends on the strength of a person’s system. From a purely physiological perspective, a strong case can be made that delivery of high quality nutrition to the cells of the body is the critical factor in determining the strength of the system. When examining the eating habits of Americans overall, it comes as no surprise to many that such a large number are suffering from stress, anxiety, and fatigue. Most Americans are not providing their bodies with the high quality nutrition needed. Instead of eating foods rich in vital nutrients, most Americans focus on refined foods high in calories, sugar, fat, and cholesterol. Caffeine and Stress Levels The average American consumes 150 to 225 mg of caffeine daily, or roughly the amount of caffeine in one to two cups of coffee. Although most people can handle this amount, some people are more sensitive to the effects of caffeine that other people due to a slower elimination of these substances from the body. Even small amounts of caffeine, as found in decaffeinated coffee, are enough to affect some people unfavorably and produce caffeinism – a medical condition characterized by symptoms of depression, nervousness, irritability, recurrent headache, heart palpitations, and insomnia. People prone to feeling stress and anxiety tend to be especially sensitive to caffeine. Chronic caffeine intake is linked to anxiety as well as depression for the same reasons that it produces mental and physical stimulation. Caffeine produces noteworthy alteration of brain chemistry. Long term use of caffeine containing beverages, especially coffee, should be avoided by people who suffer from stress, anxiety, insomnia, depression, or any other psychiatric disorder. Alcohol Consumption Alcohol produces chemical stress on the body. It also increases adrenal hormone output, interferes with normal brain chemistry, and interferes with normal sleep cycles. While many people believe that alcohol has a calming effect, a study in which ninety healthy male volunteers were given either a placebo or alcohol demonstrated significant increases in anxiety scores after drinking the alcohol. Most medical experts recommend that alcohol be avoided entirely by people with symptoms of stress, anxiety, or insomnia. Refined Carbohydrates Refined carbohydrates (sugar and white flour) are known to contribute to problems with blood sugar control, especially hypoglycemia. The association between hypoglycemia and impaired mental function is well known. Unfortunately, most individual who experience depression, anxiety, or other psychological conditions are rarely tested for hypoglycemia, nor are they prescribed a diet that restricts refined carbohydrates. Numerous studies which placed their focus on depressed individuals have shown a high occurrence of hypoglycemia. Because depression is one of the most common causes of anxiety, this provides a link between hypoglycemia and feelings of stress. Simply eliminating refined carbohydrates from the diet is sometimes all that is required for effective therapy in patients who have depression or anxiety due to hypoglycemia. Increased Potassium to Sodium Ratio One of the key dietary recommendations to support the adrenal glands is to guarantee sufficient potassium levels in the body. This can best be done by consuming foods rich in potassium and staying away from foods high in sodium. Mealtime Environment Mealtimes should be spent in a relaxed environment. Digestion is a process largely controlled by the parasympathetic nervous system. Eating in a rushed manner or in a noisy environment is not conducive to good digestion or good health. It is important to plan meals out in advance to avoid eating on the run or under stress. Food Allergies People with symptoms of anxiety or chronic fatigue need to investigate possible food allergies. As far back as 1930, noted allergist Dr. Albert Rowe noticed that anxiety and fatigue were key features associated with food allergies. Originally, Dr. Rowe described a syndrome he called allergic toxemia, with symptoms that included anxiety, fatigue, muscle and joint aches, drowsiness, difficulty in concentration, and depression. Around the 1950s, this syndrome became referred to as the allergic tension fatigue syndrome. With the current focus on chronic fatigue syndrome, many physicians and other people are forgetting that food allergies can lead to chronic fatigue. Nutritional and Herbal Support Nutritional and herbal support for a person who has signs and symptoms of stress largely involves supporting the adrenal glands. The adrenal glands control many body functions and play a important role in the resistance to stress. If an individual has experienced a great deal of stress or has taken corticosteroids for a long period of time, the adrenal glands will shrink and not perform properly, causing the person to experience anxiety, depression, or chronic fatigue. An abnormal adrenal response – either deficient or excessive hormone release – significantly alters an individual’s response to stress. Often the adrenals become “exhausted” as a result of constant demands placed upon them. An individual with adrenal exhaustion will usually suffer from chronic fatigue, may complain of feeling stressed out or anxious, and will characteristically have a reduced resistance to allergies and infection. Atrophy of the adrenal cortex is a common side effect of continual stress or cortisone administration. Due to the importance of the adrenal gland, optimal stress management is dependent on optimal adrenal function. Key Nutrients Several nutrients are particularly important in supporting adrenal function: vitamin C, pantothenic acid, vitamin B6, zinc, and magnesium. All of these nutrients play a critical role in the health of the adrenal gland as well as the manufacture of adrenal hormones. Evidence indicates that the levels of these nutrients in the adrenals can plummet during times of stress. For example, it is well known that during times of chemical, emotional, psychological, or physiological stress, the urinary excretion of vitamin C is increased, signifying an increased need for vitamin C during these times. Examples of chemical stressors include cigarette smoke, pollutants, and allergens. Extra vitamin C, in the form of supplementation along with an increased intake of vitamin C rich foods, is often recommended to keep the immune system working properly during times of stress. Pantothenic acid (vitamin B5) is just as important during periods of high stress or in individuals who need adrenal support. Pantothenic acid deficiency results in adrenal atrophy characterized by fatigue, headache, sleep disturbances, nausea, and abdominal discomfort. Pantothenic acid is found in whole grains, legumes, cauliflower, broccoli, salmon, liver sweet potatoes, and tomatoes. For patients who suffer from chronic stress or who have a history of corticosteroid (prednisone) use, nutritionally oriented physicians often recommend supplementing the diet with 100 to 500 mg of pantothenic acid daily. The other key nutrients – vitamin B6, zinc, and magnesium – should be taken in daily dosages of 50 to 100 mg, 20 to 30 mg, and 250 to 500 mg respectively. Ginseng and Stress There are numerous botanical medicines that support adrenal function. Most notable are the ginsengs. Both Chinese ginseng (Panax ginseng) and Siberian ginseng (Eleutherococus senticosus) wield beneficial effects on adrenal function and enhance resistance to stress. These ginsengs are often referred to as general tonics or adaptogens. The term “general tonic” implies that an herb will increase the overall tone of the whole body. The ginsengs are also often referred to as adrenal tonics because they increase the tone and function of the adrenal glands. Both Chinese and Siberian ginseng can be used to: restore vitality in debilitated and feeble individuals; increase feelings of energy; increase mental and physical performance; prevent the negative effects of stress and enhance the body’s response to stress; offset some of the negative effects of cortisone; enhance liver function; and protect against radiation damage. All of these applications are backed up by good clinical research. The modern term “adaptogen” is a more descriptive term applied to the general tonic effects of Chinese and Siberian ginseng. An adaptogen is a substance that: * Must be innocuous and cause minimal disorders in the physiological functions of an organism * Must have nonspecific action (i.e., it should increase resistance to adverse influences by a wide range of physical, chemical, and biochemical factors) * Usually has a normalizing action irrespective of the direction of the pathologic state * According to tradition and scientific evidence, both Chinese and Siberian ginseng have this kind of equilibrating, tonic, anti-stress action, so the term adaptogen is appropriate in describing their broad effects. * The ginsengs have been shown to enhance a person’s ability to cope with various stressors, both physical and mental. Presumable this anti stress action is regulated by mechanisms that control the adrenal glands. Ginseng delays the onset and reduces the severity of the alarm phase response of the general adaption syndrome. People who take either of the ginsengs characteristically report an increased sense of well being. Clinical studies have confirmed that both Chinese and Siberian ginseng appreciably reduce feeling of stress and anxiety. For example, in a double blind clinical study, nurses who had switched from day to night duty rate themselves for competence, mood, and general well being. They were also given a test for mental and physical performance, along with blood cell counts and blood chemistry evaluation. The group administered Chinese ginseng demonstrated higher scores in competence, mood parameters, and mental and physical performance than the placebo group. The nurses who took the ginseng felt more alert yet more tranquil and were able to perform better than the nurses who did not take the ginseng. In addition to these human studies, several animal studies have shown the ginsengs to exert significant anti-anxiety effects, in several of these studies, the stress relieving effects were comparable to those of diazepam (Valium). However, while diazepam causes behavior changes, sedative effects, and impaired motor activity, ginseng produces none of these negative effects. Based on the clinical studies and the animal studies; it appears that ginseng offers significant benefit to people who suffer from stress and anxiety. Chinese ginseng is commonly regarded as being more potent than Siberian ginseng. If a person has been under a great deal of stress, or is recovering from a long standing illness, or has taken corticosteroids such as prednisone for a long period of time, the best ginseng is probably Chinese (Panax) ginseng. If a person has been under mild to moderate stress and has less obvious impaired adrenal function, Siberian ginseng may be the best choice. Prevention While we can’t – and perhaps shouldn’t try to – change our personality to avoid stressful situations just because they are stressful, we can take common sense steps to increase our coping ability. * Practice relaxation and stress reduction techniques listed above. * Cultivate outside interests and plan occasional diversions to break routine habits. * Set up a regular sleeping schedule and get plenty or rest. Try to avoid sleeping pills. * Exercise regularly and vigorously, as appropriate for your age. * Avoid the learned behaviors of hurry and worry, which can upset your sleeping, eating, and other schedules. Take time to relax and enjoy your life. * Make a list of things that trouble you. For each one, ask yourself: What is the worst and best that can happen? Have I done what I can to prepare myself? Is the problem really worth worrying about? * Laugh more; avoid self pity; learn to reestablish equilibrium after a stressful event; make an effort to reach out to people. * When you are faced with a stressful situation, remember a bit of fold wisdom: Count to 10 and take a deep breath before saying or doing anything. A deliberate pause can be an instant tranquilizer.
Merck Manual of Medical Information Disease Free Helpful Natural Supplements for Stress Pure Calm - Herbal Supplement for Stress & Anxiety Attacks PureCalm can been used to safely maintain harmony, health and systemic balance in the brain and nervous system, without harmful side effects and without sedatives. This remedy contains a selection of herbs known for their supportive function to reduce stress, balance moods, and maintain healthy brain function. Continue MindSoothe - Herbal Treatment for Stress & Anxiety MindSoothe is a 100% safe, non-addictive, natural herbal remedy that has been especially formulated by a Clinical Psychologist for adults and teens, and comes in a compact capsule form, making it easy to take. MindSoothe can be used to safely maintain health, uplifted mood and systemic balance in the brain and nervous system, without harmful side effects and without harsh sedatives. Continue
AgoraFear Relief is a safe, FDA-registered, non-addictive natural remedy containing 100% homeopathic ingredients especially selected to temporarily relieve the fear, anxiety and nervousness associated with everyday challenges like leaving the house or being in a crowd of people. Continue Nerve Tonic - Tissue Salt for Nervous System Health Triple Complex Nerve Tonic is a safe, non-addictive, natural remedy containing 100% homeopathic ingredients especially selected to temporarily relieve the effects of stress, worry and nervous tension. Continue
This unique approach utilizes a multi-directional process to safely relieve anxiety, panic and stress and to naturally promote a healthy lifestyle marked by energy, vibrancy, and a fresh approach to life. Continue
Triple Complex Mood Tonic is a 100% natural combination of three, cellular- supporting tissue salts, especially selected for their effect on brain structures, brain chemistry and nervous system health. Continue |
| Purchase Remedies Home |
| Library Index |
