HOW THIS WHOLE STRESS THING GOT STARTED?

Believe it or not, you have stress in your life for a good reason. To understand why stress can be a useful, adaptive response, you need to take a trip back in time.

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                                Imagining you’re a cave person

          Picture this: You’ve gone back in time to a period thousands of years ago when men and women lived in caves. You’re roaming the jungle dressed in a loincloth and carrying a club. Your day, so far, has been routine. Nothing more than the usual cave politics and the ongoing problems with the in-laws. Nothing you can’t handle. Suddenly, on your stroll, you spot a tiger. This is not your ordinary tiger; it’s a saber-toothed one. You experience something called the fight-or-flight response. This response is aptly named because, just then, you have to make a choice: You can stay and do battle (that’s the fight part), or you can run like the wind (the flight part, and probably the smarter option here). Your body, armed with this automatic stress response, prepares you to do either. You are ready for anything. You are wired.

Surviving the modern jungle

          You’ve probably noticed that you don’t live in a cave. And your chances of running into a saber-toothed tiger are slim, especially because they’re extinct. Yet this incredibly important, life-preserving stress reaction is still hard-wired into your system. And once in a while, it can still be highly adaptive. If you’re picnicking on a railroad track and see a train barreling toward you, an aggressive stress response is nice to have. You want to get out of there quickly.

          In today’s society, you’re required to deal with few life-threatening stressors — at least on a normal day. Unfortunately, your body’s fight-or-flight response is activated by a whole range of stressful events and situations that aren’t going to do you in. The physical dangers have been replaced by social and psychological stress triggers, which aren’t worthy of a full fight-or-flight stress response. But your body doesn’t know this, and it reacts the way it did when your ancestors were facing real danger.

          Imagine the following modern-day scenario: You’re standing in an auditorium in front of several hundred seated people. You’re about to give a presentation that is important to your career. You suddenly realize that you’ve left several pages of your prepared material at home on your nightstand. As it dawns on you that this isn’t just a bad dream you’ll laugh about later, you start to notice some physical and emotional changes. Your hands are becoming cold and clammy. Your heart is beating faster, and you’re breathing harder. Your throat is dry. Your muscles are tensing, and you notice a slight tremor as you hopelessly look for the missing pages. Your stomach feels a little queasy, and you notice an emotion that you would definitely label as anxiety. You recognize that you’re experiencing a stress reaction. You now also recognize that you’re experiencing the same fight-or-flight response that your caveman ancestors experienced. The difference is, you probably won’t die up there at that podium, even though it feels like you will.

          In the modern jungle, giving that presentation, being stuck in traffic, confronting a disgruntled client, facing an angry spouse, or trying to meet some unrealistic deadline is what stresses you. These far-less-threatening stressors trigger that same intense stress response. It’s overkill. Your body is not just reacting; it’s overreacting. And that’s definitely not good.

Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2^nd edition by Allen Elkin

WHAT IS STRESS ANYHOW?

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Defining stress isn't easy. Professionals who’ve spent most of their lives studying stress still have trouble defining the term. As one stress researcher quipped, “Defining stress is like nailing Jell-O to a tree. It’s hard to do!” Despite efforts during the last half ­century to assign a specific meaning to the term, no satisfactory definition exists. Defining stress is much like defining happiness. Everyone knows what it is, but no one can agree on a single definition.

”Sorry, but I really need a definition”

     Perhaps you always began your high-school English essays with a dictionary definition (“Webster defines tragedy as . . .”), and you still have to start with a definition. Okay, here’s the scientific definition:

          Stress describes a condition where an environmental demand exceeds the natural regulatory capacity of an organism. Put in simpler terms, stress is what you experience when you believe you can’t cope effectively with a threatening situation. If you see an event or situation as only mildly challenging, you probably feel only a little stress; however, if you perceive a situation or event as threatening or overwhelming, you probably feel a lot of stress. So, having to wait for a bus when you have all the time in the world triggers little stress. Waiting for that same bus when you’re late for a plane that will take off without you triggers much more stress. This difference between the demands of the situation and your perception of how well you can cope with that situation is what determines how much stress you feel.

                                 Stress causes stress?

      Part of the problem with defining stress is the confusing way the word is used. We use the word stress to refer to the thing or circumstance out there that stresses us (stress = the bus that never comes, the deadline, the traffic jam, the sudden noise, and so on). We then use the same word to describe the physical and emotional discomfort we feel about that situation (stress = anxious, headachy, irritated, and so on). So we end up feeling stress about stress! This can be confusing. In this book I try to use “stressor” or “stress trigger” when referring to a potentially stressful situation or event, and “stress” for your emotional and physical responses. But because the term is used so loosely, I won’t be terribly consistent either. My advice? Don’t worry about it.

 Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2^nd edition by Allen Elkin

STRESS CAN BE GOOD?

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Not all the news about stress is bad. As Hans Selye, the pioneer researcher in the field of stress, said, “Stress is the spice of life.” He termed the good kind of stress eustress, as opposed to distress, or the nasty kind of stress. (The “eu” part of eustress comes from the Greek, meaning “good.”) Stress can be a positive force in your life. Watching a close playoff game, taking a ride at an amusement park, solving an interesting problem, falling in love — all can be stressful. Yet these are the kinds of stresses that add to the enjoyment and satisfaction of our lives. We want more of this kind of stress, not less.

          And even many of the less pleasant uncertainties and surprises of life can be a source of challenge and even excitement and interest. That nervousness you’re experiencing about that presentation you’re making tomorrow can actually improve your performance. The right amount of stress can motivate you, focus you, and get you to perform at your peak. Change and the pressures of modern life don’t necessarily create the bad kind of stress. Rather, how you view the potential stresses in your life and how you cope with them make all the difference.

“But I thrive on stress”

          “I’m at my best when I’m under pressure — a tight deadline, a major crisis. That’s when I feel most alive, most vital.” A surprising number of people claim to thrive on stress. They like to be challenged, to have their abilities stretched and tested. For them this is a good kind of stress that can be satisfying and rewarding. Many people who claim to thrive on stress are workaholics. They get stressed when they have nothing to do. Lying on a beach, sitting in the park — now that’s stressful for them!

          Interestingly enough, some research suggests that part of the addictive quality that some people feel about stress may be more than just psychological. It may be that people can become hooked on the adrenaline secretions that occur during a stress response. Like other addictions, this adrenaline boost may be experienced by some people as pleasurable. This could explain that feeling of being “truly alive” that some people feel when they are super-stressed. Most of the rest of us, however, could live quite nicely without this boost, thank you very much.

Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2^nd edition by Allen Elkin

STRESSING OUT YOUR FAMILY

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          Being stressed is a little like having a cold. Others can catch it. When you’re stressed, your moods change, your behavior changes, and you trigger a downward spiral of negative interactions. You may find yourself more angry, more upset, and more worried. You’re not the same you.

Your relationships

                   In a recent survey, 21 percent of those responding said that stress was negatively affecting their friendships. Nineteen percent said that stress was hurting their marriages. When you’re distressed — anxious, upset, worried — your happiness level tanks. Your fuse gets shorter, and you become more irritable. People under stress can withdraw emotionally and communicate less. Friends and family may not understand what’s going on and in turn become stressed. The cycle can escalate, leading to even more distress.

Your kids

                   Most parents don’t think their stress affects their children. They’re wrong. Just ask the kids. Ninety-one percent of children say they know when their parents are stressed. How do they know? They can see the worrying, yelling, complaining, and arguing. And they in turn become stressed. Children who see their parents stressing out tend to become stressed themselves.

                   A large survey completed in 2010 found that only 14 percent of children say that their parents’ stress doesn’t bother them. When children see their parents stressed or worried, they can also feel sad, worried, and frustrated. And it’s not just their emotions that are affected. That same study found that nearly one-third reported physical health symptoms that tend to be stress-related. Thirty-eight percent reported trouble falling asleep at night. One-third experienced headaches, and almost one-third reported having an upset stomach in the past month. Chronic stress can also impair children’s developmental growth by lowering the production of growth hormone from the pituitary gland. Traumatic, stressful experiences in childhood can cause damage to developing bodies and brains that lasts into adulthood.

Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2^nd edition by Allen Elkin

UNDERSTANDING HOW STRESS CAN MAKE YOU SICK

Understanding how stress can be a pain in the neck (and other places)

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          Your muscles are a prime target for stress. When you’re under stress, your muscles contract and become tense. This muscle tension can affect your nerves, blood vessels, organs, skin, and bones. Chronically tense muscles can result in a variety of conditions and disorders, including muscle spasms, cramping, facial or jaw pain, bruxism (grinding your teeth), tremors, and shakiness. Many forms of headache, chest pain, and back pain are among the more common conditions that result from stress-induced muscle tension.

Taking stress to heart

Stress can play a role in circulatory diseases such as coronary heart disease, sudden cardiac death, and strokes. This fact is not surprising because stress can increase your blood pressure, constrict your blood vessels, raise your cholesterol level, trigger arrhythmias, and speed up the rate at which your blood clots. We know that psychosocial stress induces a physiological inflammatory response in blood vessels. When vessel walls are damaged, inflammatory cells come into the vessel walls. Among other things, they release chemicals that may cause further damage. If the stress is chronic, the result can be chronic inflammation. A growing number of studies show that individuals with higher amounts of psychosocial stress and depression display elevated C-reactive protein and IL-6 levels, both markers of inflammation. Many researchers believe that stress, inflammation and heart disease are all linked. Stress is now considered a major risk factor in heart disease, right up there with smoking, being overweight, and not exercising. All of this becomes very important when you consider that heart disease kills more men over the age of 50 and more women over the age of 65 than any other disease.

Hitting below the belt

          Ever notice how your stress seems to finds its way to your stomach? Your gastrointestinal system can be a ready target for much of the stress in your life. Stress can affect the secretion of acid in your stomach and can speed up or slow down the pro cess of peristalsis (the rhythmic contraction of the muscles in your intestines). Constipation, diarrhea, gas, bloating, and weight loss all can be stress-related. Stress can contribute to gastroesophageal reflux disease and can also play a role in exacerbating irritable bowel syndrome, colitis, and Crohn’s disease.

          Speaking of your belt, it’s important to recognize that people under stress usually experience changes in their weight. Stress can affect you in two very different ways. When you’re highly stressed, you may find yourself eating less. You may even find yourself losing weight. This “stress diet” isn’t the best way to lose weight, and if the stress is prolonged it can result in lower overall health. For many others, though, stress, especially moderate stress, can result in overeating. In effect, you’re “feeding your emotions.” The intent, often unconscious, is to feel better — to distract yourself from the emotional distress. The trouble is that “good feeling” lasts for about 12 seconds before you need another fix. And that means putting another notch on your belt. But it’s not just your caloric intake. When you’re stressed, your body releases a hormone called cortisol, which causes fat to accumulate around your abdomen and also enlarges individual fat cells, leading to what researchers term “diseased” fat.

Compromising your immune system

          In the last decade or so, growing evidence has supported the theory that stress affects your immune system. In fact, researchers have even coined a name for this new field of study: psychoneuroimmunology. Quite a mouthful! Scientists who choose to go into this field study the relationships between moods, emotional states, hormonal levels, and changes in the nervous system and immune system. Without drowning you in detail, stress — particularly chronic stress — can compromise your immune system, rendering it less effective in resisting bacteria and viruses. Research has shown that stress may play a role in exacerbating a variety of immune system disorders such as HIV, AIDS, herpes, cancer metastasis, viral infection, rheumatoid arthritis, and certain allergies, as well as other auto-immune conditions. Some recent studies appear to confirm this.

The cold facts: Connecting stress and the sniffles

          In that wonderful musical comedy Guys and Dolls, a lovelorn Adelaide laments that when your life is filled with stress, “a person can develop a cold.” It looks like she just may be right. Research conducted by Dr. Sheldon Cohen, a psychologist at Carne gie Mellon University, has concluded that stress really does lower your resistance to colds. Cohen and his associates found that the higher a person’s stress score, the more likely he was to come down with a cold when exposed to a cold virus.

          Chronic stress, lasting a month or more, was the most likely to result in catching a cold. Experiencing severe stress for more than a month but less than six months doubled a person’s risk of coming down with a cold, compared with those who were experiencing only shorter-term stress. Stress lasting more than two years nearly quadrupled the risk. The study also found that being unemployed or underemployed, or having interpersonal difficulties with family or friends, had the greatest effect. The exact mechanism whereby stress weakens immune functioning is still unclear. Tissues, anyone?

“Not tonight, dear. I have a (stress) headache.”

          A headache is just one of the many ways stress can interfere with your sex life. For both men and women, stress can reduce and even eliminate the pleasure of physical intimacy. Stress can affect sexual performance and rob you of your libido. When you’re feeling stress, feeling sexy may not be at the top of your to-do list. Disturbed sexual performance for men may appear in the form of premature ejaculation, delayed ejaculation, and erectile dysfunction. For women the most common effects of stress are a lowered level of sexual interest and difficulty in achieving orgasm. The irony is that sex can be a way of relieving stress. In fact, for some people, sexual activity increases when they feel stressed.

Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2^nd edition by Allen Elkin 

SIGNS AND SYMPTOMS OF STRESS

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             The signs and symptoms of stress range from the benign to the dramatic — from simply feeling tired at the end of the day to having a heart attack. The more serious stress-related problems come with intense and prolonged periods of stress. These disorders and diseases I save for later in this chapter. Here are some of the more benign, commonly experienced stress signs and symptoms. Many will be all too familiar to you.

1.      Physical signs of stress:

2.       Tiredness, fatigue, lethargy

3.       Heart palpitations; racing pulse; rapid, shallow breathing

4.       Muscle tension and aches

5.       Shakiness, tremors, tics, twitches

6.       Heartburn, indigestion, diarrhea, constipation

7.       Nervousness

8.       Dry mouth and throat

9.       Excessive sweating, clammy hands, cold hands and/or feet

10.   Rashes, hives, itching

11.  Nail-biting, fidgeting, hair-twirling, hair-pulling

12.  Frequent urination

13.   Lowered libido

14.   Overeating, loss of appetite

15.  Sleep difficulties

16.  Increased use of alcohol and/or drugs and medications

17.  Psychological signs of stress:

18.   Irritability, impatience, anger, hostility

19.   Worry, anxiety, panic

20.   Moodiness, sadness, feeling upset

21.   Intrusive and/or racing thoughts

22. Memory lapses, difficulties in concentrating, indecision

23.   Frequent absences from work, lowered productivity

24.   Feeling overwhelmed

25.   Loss of sense of humor

26.  That’s just for starters. Prolonged and/or intense stress can have more serious effects: It can make you sick

Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2^nd edition by Allen Elkin 

DAILY HASSLES

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When you think of stress, you usually think of the major stresses you may face: death, divorce, financial ruin, or a serious illness. And then of course there are those so-called moderate stresses: losing your wallet, denting the car, or catching a cold. Finally, you face the even smaller stresses: the mini-stresses and micro-stresses. These stresses are what are known as hassles.

             Here is just a sample of the kinds of hassles you face every day (a complete list would be endless):

 1. Noisy traffic

 2.  Loud neighbors

 3. Rude salesclerks

 4. Crowds

 5. Long waits for telephone customer-service representatives

 6. Deliveries promised “sometime between 9 and 5”

 7. Computers that crash

 8. Airport delays

 9. Cell phones that go off in theaters and restaurants

            Yes, I realize these things are relatively small. But the small things can add up. You can deal with one, maybe two, or even three of these at once. But when the number begins to rise, so does your stress level. When you reach a high enough level of stress, you overreact to the next hassle that comes along. And that results in even more stress. Alas, life is loaded with hassle. The funny part is, people usually deal fairly well with the bigger problems. Life’s major stresses — the deaths, illnesses, divorces, and financial setbacks — somehow trigger hidden resources within us. We rise to each demand, summoning up some unrecognized inner strength, and we somehow manage to cope. What gets to us are the little things. It’s the small stuff — the little annoyances, petty frustrations, and minor irritations — that ultimately lead to a continuing sense of stress.

Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2^nd edition by Allen Elkin 

NEW TECHNOLOGY STRESSES

People’s lives have become stressful in ways they never would have imagined even a decade ago. Whoever said there is nothing new under the sun probably never Googled the name of a restaurant or texted a friend. Changes in technology have brought with them new pressures and new demands — in short, new sources of stress. For example, one study of more than 1,300 people found that those who regularly used their cell phones or portable devices for communication experienced an increase in psychological distress and a decrease in family satisfaction, compared with those who used these devices less often. Imagine this implausible scenario:

                You’ve been in a coma for the last 15 years or so. One day, out of the blue, you wake up and take the bus home from the hospital. You quickly notice that life has changed. Technology rules. On the bus you notice that everyone is pushing buttons on small plastic devices. You ask the person next to you what’s going on, and he looks at you strangely and explains what a smartphone is, what downloading means, and what e-mail does. You reach your home and discover that your old television and computer have become relics. Everything is digital. Everything is portable. People are magically “downloading” movies and television shows on their telephones. Your cassette player is a joke, not to mention your record player. Just as quickly, you realize that you have no idea how to operate any of these digital tools. You have no idea what the words Skype, Netflix, Kindle, GPS, Facebook, Twitter, YouTube, podcast, iPad, and eBay even mean. All this technology is beginning to drive you a bit crazy. Your next-door neighbor, who was never in a coma and yet is just as stressed as you are, is also trying to keep up with all this technological change.

Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2^nd edition by Allen Elkin Phd

A WOMAN

If you’re a woman, you may experience even more stress on the job. Despite all the hoopla about women’s rights and sexual equality, women still face added pressures and limitations in the workplace. Women are paid less and promoted less frequently than their male counterparts, even though they may be more qualified. If a woman has children, her career may be shunted onto the “Mommy Track,” a glass ceiling that limits career advancement.

                More subtle pressures come from the prevailing notions of the roles and behaviors expected from men and women. Men and women can act in similar ways that may advance their careers — competitive, aggressive, and assertive — but a double standard is common. When such behavior comes from a woman, people often view the behavior negatively as unfeminine and inappropriate. But when that same behavior comes from a man, people see him as strong and in control.

                Sexual harassment for women on the job is no small source of stress. A woman may find herself in the no-win situation of either openly complaining or silently enduring the abuse. Both options can be highly stressful. Women who belong to a racial or ethnic minority may experience even more stress. Hiring and promotional practices may act in subtle and not-so-subtle discriminatory ways. Even where affirmative action policies are in place, women may experience the stress of feeling that others see any hiring or advancement as unfairly legislated rather than legitimately deserved.

Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2^nd edition by Allen Elkin Phd

FRAZZLED AT HOME AND WORK

Having a job may mean avoiding the stress that comes with unemployment, but it certainly doesn’t guarantee a stress-free existence. For many people, jobs and careers are the biggest source of stress. Concerns about job security, killer hours, long commutes, unrealistic deadlines, bosses from hell, office politics, toxic coworkers, and testy clients are just a few of the many job-related stresses people experience. Workloads are heavier today than they were in the past, leaving less and less time for family and the rest of your life.

            A new lexicon of work-related stresses also exists: downsizing, organizational redeployment, forced early retirement. Whatever the word, the effect is the same: insecurity, uncertainty, and fear. People are experiencing more stress at work than ever before, as these findings illustrate:

             A 2012 workplace survey carried out by Harris Interactive for the American Psychological Association found that two in five employed adults (41 percent) typically feel stressed out during the workday.

             In that same study, fewer than six in ten (58 percent) reported that they had the resources to manage stress effectively.

            About two-thirds (62 percent) of Americans cite work as one of their main sources of stress.

            The overall cost of job stress at work is estimated at $300 billion.

            One in four workers has taken a “mental health” day off from work to relieve stress.

            About a quarter (26 percent) of workers say they are “often” or “very often” burned out by their work.

After you leave work, you may start to realize that the rest of your life is not exactly stress-free. These days, life at home, our relationships, and the pressure of juggling everything else that has to be done only add to our stress level.

            Life at home has become more pressured and demanding. True, we now have microwaves, robotic vacuums, and take-out menus, but the effort and stress involved seem to be growing rather than lessening. Meals have to be prepared, the house tidied, the clothing cleaned, the bills paid, the chores completed, the shopping done, the lawn and garden tended, the car maintained and repaired, the phone calls and e-mails returned, the homework supervised, and the kids chauffeured. And that’s for starters. Did I mention the dog?

LESS LEISURE TIME

In her insightful book The Overworked American: The Unexpected Decline of Leisure, economist Juliet Schor points out that, in spite of all the new innovations and contraptions that could make our lives easier, we still need about the same amount of time to do what has to be done at home. In the 1910s, a full-time housewife spent about 52 hours a week on housework. Sixty years later, in the 1970s, the figure was about the same. Yes, some activities did become less time consuming. Food preparation fell almost 10 hours a week, but this was offset by an increase in the time spent shopping and taking care of the home and kids. Contrary to everyone’s predicted expectations, we have less leisure time now than we did 50 years ago. 

            One good way of finding out how much stress people are experiencing is to ask them about the stress in their lives. Here are some findings from recent polls and surveys that did just that:

             *A 2010 study published by the American Psychological Association found that 44 percent of Americans said that their stress levels had increased over the past five years.

           * That same study reported that one in five American adults (22 percent) believe themselves to be in fair or poor health, and this group reports higher levels of stress than those in better health.

             *A Harris Interactive survey of more than 1,550 Americans found that 46 percent reported that their stress level is higher than it was five years ago. Eighty percent said they experienced medium or high stress levels at work. Sixty percent said they experienced these same levels at home.

            Our lives, it seems, have indeed become far more stressful. But why?

STRESSED OUT?

Are you feeling more tired lately than you used to? Is your fuse a little shorter than normal? Are you worrying more? Enjoying life less? If you feel more stress in your life these days, you aren’t alone. Count yourself among the ranks of the overstressed. Most people feel that their lives have too much stress. Your stress may come from your job or lack thereof, your money worries, your personal life, or simply not having enough time to do everything you have to do — or want to do. You could use some help. Thankfully, you can eliminate or at least minimize much of the stress in your life and better manage the stress that remains.

Experiencing a Stress Epidemic?

You probably can’t make it through a single day without seeing or hearing the word stress someplace. Just glance at any magazine stand and you’ll find numerous cover stories all about stress. In most larger bookstores, an entire section is devoted to books on stress. TV and radio talk shows regularly feature stories documenting the negative effects of stress in our lives. Why all the fuss? Hasn’t stress been around forever? Wasn’t it stress that Adam felt when he was caught red-handed with little bits of apple stuck between his teeth? Is all of this just media hype, or are people really experiencing more stress today?