“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