“Stress” is a blanket term for any kind of strain placed on the body. Stressors can be physical or emotional: heat, cold, injury, malnutrition, drugs, toxins, overwork, hate, love, anger, tension, fear, joy, frustration, anxiety…
Not all stress is negative. In fact, a bit of occasional stress can be good for your health. But when the stress is chronic – continuing over long periods of time with little relief – problems arise.
What kind of problems? High blood pressure, dizziness, neck- and backaches, headaches, diarrhea, fatigue, insomnia, lack of concentration, irritability, loss of appetite, overeating and sexual problems – just to name a few.
Chronic stress overworks the immune system. It depletes the B vitamins, vitamin C, potassium, phosphorous and calcium.
Rate Your Current Stress Level
Read the list of events used in the Holmes-Rahe Scale below and add up the points for each one that has happened to you in the last year.
Event
|
Points |
|
Event |
Points |
Death of a spouse |
100 |
Change in responsibilities at work |
29 |
|
Divorce |
73 |
Child leaves home |
29 |
|
Marital separation |
65 |
Trouble with in-laws |
29 |
|
Jail term |
63 |
Outstanding personal achievement |
28 |
|
Death of a family member |
63 |
Spouse begins or stops work |
26 |
|
Personal injury or illness |
53 |
Begin or end school |
26 |
|
Marriage |
50 |
Change in living conditions |
25 |
|
Fired at work |
47 |
Revision in personal habits |
24 |
|
Marital reconciliation |
45 |
Trouble with boss |
23 |
|
Retirement |
45 |
Change in work hours or conditions |
20 |
|
Change in health of family member |
44 |
Change in residence |
20 |
|
Pregnancy |
40 |
Change in school |
20 |
|
Sex difficulties |
39 |
Change in recreation |
19 |
|
Business adjustment |
39 |
Change in church activities |
19 |
|
Change in financial status |
38 |
Change in social activities |
19 |
|
Death of close friend |
37 |
Mortgage or loan less than one year’s net salary |
17 |
|
Change in different line of work |
36 |
Change in sleeping habits |
16 |
|
Change in number of arguments with spouse |
35 |
Change in number of family get-togethers |
15 |
|
Mortgage over one year’s net salary |
31 |
Vacaion |
13 |
|
Foreclosure on mortgage or loan |
30 |
Christmas |
12 |
If you score more than 300, you have an 80% chance of serious health change within the next year – 12 months being the “incubation period” for illness or dysfunction in most people.
Tips for Reducing Stress
- Avoid all refined carbohydrates, such as sugar, white flour, white rice and junk foods. Poorly digested and nutrient-poor, these foods put even more stress on the body.
- Avoid alcohol.
- Limit or avoid caffeine, including that in many soft drinks.
- Exercise.
Other good ways of managing stress: meditation, self-hypnosis, listening to music, talking with friends, hot baths, biofeedback, massage, yoga, prayer