Stress: How Much Is Too Much?

“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