Clemson University Cooperative Extension Service
Stress!
The idea stirs up many images - rushing to work, watching
the stock market drop daily, seeing a hail storm wipe out
a newly emerging crop, working long into the night on a project.
All of these situations can build up irritation and fatigue
that dare not show at an important meeting. Stress in such
situations means pressure, conflict, loss of control, and
uncertainty. These feelings can lead to a variety of problems
for all members of a family. That is why stress has such an
ugly ring.
Stress
is your body's physical and psychological response to anything
you perceive as overwhelming. This may be viewed as a result
of life's demands, pleasant or unpleasant, and your lack of
resources to meet them.
When
stressed, your body creates extra energy to protect itself.
This additional energy cannot be destroyed. If not used, it
creates an imbalance within your system. Somehow the energy
must be channeled into responses to regain a balance.
Stress
is a natural part of your life. Without some stress you would
lose your energy for living. You will thrive on certain amounts;
but too much or too little stress will limit your effectiveness.
Ideally, you find your optimal level of stress-the balance
at which you are most motivated. This home study program is
designed to help you do that.
Excessive
stress in your life interferes with your interpersonal relationships
at home, on the job, and socially. It can make you spend your
efforts on not being unhappy, rather than on being happy.
Stress can waste your vitality and deplete your personal energy
resources that could be used for enjoyment. You can become
negatively influenced in your attitudes and feelings about
yourself more easily. In addition, medical research estimates
as much as 90 percent of illness and disease is stress-related.
Stress can interfere with your physical functioning and bodily
processes. High blood pressure, cardiovascular disease, and
heart disease have been linked to stress factors. Other stress-related
ailments include ulcers, allergies, asthma, and migraine headaches.
Most health professionals agree stress can be a contributing
factor in making existing medical problems worse.
Environmental
and societal pressures-our competitive, success-oriented way
of life-may lead us to potentially hazardous health. According
to the United States Center for Disease Control in Atlanta,
Georgia, "Eighty-three percent of all deaths for adults between
the age of 21 and 65 are related to lifestyle." Unmanaged
stress is increasingly a characteristic of many Americans
today.
During
peak activity periods, do you:
- Rest
adequately?
- Eat
well-balanced meals?
- Take
breaks?
- Rebuild
energy resources with time off?
How
does your lifestyle influence your health and ability to manage
stress? First, take the Healthstyle Quiz (Appendix 1). Then
read the rest of this lesson to learn about causes of stress
and responses to stress.
Everyone
differs in what is stressful or potentially stressful. What
for one person might seem to be a catastrophic event may be
a minor setback for another.
Some
physical fears that can cause stress are:
- Dangerous
machinery;
- Exposure
to toxic chemicals;
- Dangerous,
congested traffic.
Psychological
fears associated with stress include:
- Failure;
- Not
being able to get the job done;
- Inability
to manage debts; and
- Adult
children who do not want the family business.
In each
person's life there are uncertainties that can cause stress.
The change of a job may necessitate many other changes in
the life of a person or family members. Trying to sell a home
and buy another in the new location may be stressful. Logic
and informed predictions have a place, but often stress piles
up because there are so many "unknowns" in such situations.
Life
is filled with uncertainty. It is discomforting not to know
what is going to happen, particularly if your control of the
situation is impeded by:
- Government
policies and controls;
- Weather;
- Market
fluctuations;
- Illness;
- Interest
rates;
- Mechanical
breakdowns; and
- Accidents.
Uncertainty
may cause feelings of being out of control, which can cause
stress.
A positive
or negative attitude influences a person's reaction to stressful
situations. For example, if you feel your job is worthwhile,
you may see some of the problems you encounter as challenges.
Seen as pluses, the problems or potential problems become
motivators. However, if you resent your situation or feel
"stuck" in your job, similar experiences create stress, a
stress that frustrates instead of motivating you.
Past
experiences and the resources you feel you have available
to meet life's demands will affect the degrees of stress you
may experience. The degree of stress experienced will be affected
by your perception of your ability to meet the particular
demands. How you perceive the situation determines if it is
or is not stressful.
Perception
can be broken down in the following ways:
- Self
Your sense of competency, self-esteem, values, interests,
needs.
- Resources
Personal resources: Past experience in handling stress,
health;
Material resources: Finances, equipment, storage; and People
resources: Other people who can assist you, such as friends,
coworkers, family members, professionals.
All
change produces stress, even positive changes. Marriage is
a positive change that is also a period when adjustment is
necessary. For some people, this adjustment can be stressful.
A vacation may also be stressful; arrangements must be made
for the trip and for work, and there is always a tendency
to plan too many activities.
Negative
changes are not as difficult to identify as stress-producing.
These are situations you would not like to occur, such as
children leaving home to start careers, economic recession
causing financial crisis, or loss of a valuable possession.
Change
demands your adjustment to the particular situation, whether
you desire the change or not. Developmental changes that you
are able to plan for- pregnancy and birth, children growing
up, the aging process-may still be stressful even though anticipated.
The
following are more examples of stress-causing changes:
- Work/business
Operational change due to technological advancement; Major
change in responsibility or work load due to shift in partnership;
Expansion or reduction in production; Increasing skills
to increase efficiency, and Inflationary operating costs.
- Personal
Illness or injury; Personal achievement or disappointment,
and Retirement.
- Social
Illness or death of close friend; Beginning or ending of
formal education; Change in social activities; and Involvement
in community service.
- Financial
Major change in financial state; Major purchase (home, equipment,
land); Additional family expenses (education, insurance,
illness); and Partial liquidation. What changes have you
and family members experienced in the past several years?
Family
relationships?
Positive________________________
________________________________
________________________________
Negative________________________
________________________________
________________________________
Work
situation?
Positive________________________
________________________________
________________________________
Negative________________________
________________________________
________________________________
When
experiencing stress, you may be affected totally, not only
in your body but also in your emotional reactions, your personal
thoughts, and your relations with others.
The
following list of stress symptoms contains the most typical
reactions to stress. It can also help you begin focusing on
ways to manage stress.
Check
any symptoms you have noticed lately in yourself. Add any
symptoms that are not on the list.
Physical
____ headaches ____ accident prone
____ fatigue ____ teeth grinding
____ insomnia ____ restlessness
____ weight change ____ increased alcohol,
____ colds drug, tobacco use
____ digestive upsets ____ neck and shoulders
____ pounding heart tighten up/ache
Mental
____ forgetfulness ____ confusion
____ dull senses ____ lethargy
____ poor concentration ____ no new ideas
____ low productivity ____ boredom
____ negative attitude
Emotional
____ anxiety ____ irritability
____ the "blues" ____ depression
____ mood swings ____ nervous laugh
____ bad temper ____ worrying
____ crying spells ____ easily discouraged
Social
____ isolation ____ lowered sex drive
____ resentment ____ nagging
____ loneliness ____ fewer contacts
____ lashing out with friends
____ clamming up ____ using people
Look
over the symptoms you've checked and circle those that occur
frequently or regularly.
Study
your list. Which symptoms cause you the most concern? Are
you always aware when they are happening to you? Can you stop
them from happening? Do you see a pattern in your symptoms?
Are they mostly physical or do they usually involve other
people? This might give you a clue in directing your stress
management program.
This
lesson has outlined several causes of stress in our daily
lives. Before Lesson 2 arrives, spend some time thinking about
personal causes of stress and ways to manage them. The Healthstyle
Quiz (Appendix 1) presents some suggestions. Lesson 2 will
provide detailed ideas on taking charge of stress.
Aerobics
by K. Cooper, New York, N.Y: Bantam Books, 1968.
The
American Way of Life Need Not Be Hazardous to Your Health
by J. Farquhar, New York, N.Y.: W.W. Norton, 1978.
The
Joy of Working by D. Waitley and R. Witt, New York, N.Y.:
Ballentine Books, 1985.
Managing
Stress Before It Manages You by J. Steinmetz, J. Blankenship,
L. Brown, D. Hall, and G. Miller, Palo Alto, CA: Bull Publishing,
1980.
Nutrition,
Weight Control and Exercise by F. Katch and W. McArdle,
Boston, Mass.: Houghton Mifflin, 1977.
Stress
and the Healthy Family by D. Curran, Minneapolis, MN:
Winston Press, 1985.
The
Wellness Workbook by R. Ryan and J. Travis, Berkeley,
CA: Ten Speed Press, 1981.
Healthstyle
Quiz
How
Healthy Are You?
All
of us want good health. But many of us do not know how to
be as healthy as possible. Health experts now describe lifestyle
as one of the most important factors affecting health. In
fact, it is estimated that as many as 7 of the 10 leading
causes of death could be reduced through commonsense changes
in lifestyle. That is what this brief test, by the Public
Health Service, is all about. Its purpose is simply to tell
you how well you are doing to stay healthy. The behaviors
covered in the test are recommended for most Americans. Some
of them may not apply to people with certain chronic diseases
or handicaps or to pregnant women. Such people may require
special instructions from their physicians.
4, 3, 2=Almost Always 1=Sometimes
0=Almost Never
Cigarette
Smoking
If you never smoke, enter a score of 10 for this section and
go to the next section on Alcohol and Drugs.
1. I avoid smoking cigarettes 2 1 0
2. I smoke only low tar and nicotine
cigarettes or I smoke a pipe or cigars. 2 1 0
Smoking score:_______
Alcohol
and Drugs
1. I avoid drinking alcoholic beverages or
I drink no more than one or two drinks a day. 4 1 0
2. I avoid using alcohol or other drugs especially
illegal drugs, as a way of handling stressful
situations or the problems in my life. 2 1 0
3. I am careful not to drink alcohol when taking
certain medicines (examples: medicine for
sleeping, pain, colds, and allergies)
or when pregnant. 2 1 0
4. I read and follow the label directions when
using prescribed and over-the-counter drugs. 2 1 0
Alcohol and drugs score:______
Eating
Habits
1. I eat a variety of foods each day, such as fruits
and vegetables, whole grain breads and cereals,
lean meats, dairy products, dry peas and beans,
and nuts and seeds. 4 1 0
2. I limit the amount of fat, saturated fat, and
cholesterol I eat, including fat on meats, eggs,
butter, cream, shortenings, and organ meats such
as liver. 2 1 0
3. I limit the amount of salt I eat by cooking with
only small amounts, not adding salt at the table,
and avoiding salty snacks. 2 1 0
4. I avoid eating too much sugar, especially frequent
snacks of sticky candy or soft drinks. 2 1 0
Eating habits score:______
Exercise
Fitness
1. I maintain a desired weight, avoiding overweight
and underweight. 3 1 0
2. I do vigorous exercises for 15 to 30 minutes at
least three times a week (examples: running,
swimming, brisk walking). 3 1 0
3. I do exercises that enhance my muscle tone for
15 to 30 minutes at least three times a week
(examples include yoga and calisthenics). 2 1 2
4. I use part of my leisure time participating in
individual, family, or team activities that
increase my level of fitness, such as gardening,
bowling, golf, and baseball. 2 1 0
Exercise/fitness score:_____
Stress
Control
1. I have a job or do other work that I enjoy. 2 1 0
2. I find it easy to relax and express my
feelings freely. 2 1 0
3. I recognize early, and prepare for, events or
situations likely to be stressful for me. 2 1 0
4. I have close friends, relatives, or other people
I can talk to about personal matters and call on
for help when needed. 2 1 0
5. I participate in group activities, such as
church and community organizations, or hobbies
that I enjoy. 2 1 0
Stress control score:_____
Safety
1. I wear a seat belt while riding in a car. 2 1 0
2. I avoid driving while under the influence of
alcohol and other drugs. 2 1 0
3. I obey traffic rules and the speed limit
while driving. 2 1 0
4. I am careful when using potentially harmful
products or substances, such as chemicals,
poisons, and electrical devices. 2 1 0
5. I make use of clothing and equipment provided
for safety at work and/or recreation
(i.e. gloves, lifejackets, etc.). 2 1 0
Safety score:_____
What
Do Your Scores Mean?
Scores
of 9 and 10
Excellent!
Your answers show that you are aware of the importance of
this area to your health. More important, you are putting
your knowledge to work for you by practicing good health habits.
As long as you continue to do so, this area should not pose
a serious health risk. It is likely that you are setting an
example for your family and friends to follow. Since you got
a very high test score on this part of the test you may want
to consider other areas where your scores indicate room for
improvement.
Scores
of 6 to 8
Your
health practices in this area are good, but there is room
for improvement. Look again at the items you answered with
Sometimes or Almost Never. What changes can you make to improve
your score? Even a small change can often help you achieve
better health.
Scores
of 3 to 5
Your
health risks are showing! Would you like more information
about the risks you are facing and about why it is important
for you to change these behaviors? Perhaps you need help in
deciding how to successfully make the changes you desire.
In either case, help is available.
Scores
of 0 to 2
Obviously,
you were concerned enough about your health to take the test,
but your answers show that you may be taking serious and unnecessary
risks with your health. Perhaps you are not aware of the risks
and what to do about them. You can easily get the information
and help you need to improve, if you wish. The next step is
up to you.
In the
test you just completed were numerous suggestions to help
you reduce your risk of disease and premature death, starting
now. Here are some of the most significant.
Avoid Cigarettes
Cigarette
smoking is the single most important preventable cause of
illness and early death. It is especially risky for pregnant
women and their unborn babies. People who stop smoking reduce
their risk of getting heart disease and cancer. So if you're
a cigarette smoker, think twice about lighting that next cigarette.
If you choose to continue smoking, try decreasing the number
of cigarettes you smoke and switching to a low tar and nicotine
brand.
Follow Sensible
Drinking Habits
You
may be tempted to drink more alcoholic beverages during times
of stress. Stress has been blamed for a large percentage of
cases of alcohol and drug abuse. If you do drink, remember
these facts:
- Alcoholic
beverages are high in calories and low in nutrients and
may contribute to a weight problem.
- Heavy
drinking may lead to nutritional deficiencies if alcohol
is substituted for nutritious foods. Alcohol also interferes
with the body's use of some nutrients.
- Heavy
drinking can lead to serious diseases, such as cirrhosis
of the liver and certain types of cancer.
- Consumption
of alcoholic beverages by pregnant women may cause birth
defects or other problems during pregnancy.
One
or two standard-size drinks daily appear to cause no harm
in normal, healthy, nonpregnant adults. So, if you drink alcoholic
beverages, do so in moderation.
Eat Sensibly
A person's
ability to cope with stress is affected by his/her nutritional
status. Poor nutrition before and during periods of high stress
will make you more likely to develop health problems and will
reduce your ability to cope with stress. Prolonged stress
affects nutritional status in the following ways:
- Stress
causes our body to need more of certain nutrients that are
directly involved in the stress response. Other nutrients
are lost from the body at an increased rate.
- Stress
often leads to altered eating habits, including an increased
intake of snack foods that are high in sugar, fat, and salt.
Consuming excess amounts of these components may lead to
obesity, high blood pressure, and heart disease.
To get
all the nutrients you need for body requirements during stress,
you should eat a variety of foods including fruits, vegetables,
whole-grain and enriched breads, cereals, and other grain
products, milk, cheese, yogurt, meats, poultry, fish, eggs,
and dry beans and peas. If you eat a variety of foods in sufficient
amounts, there will be no need to take vitamin/mineral pills,
except in a few cases such as during pregnancy. Be careful
not to eat excessive amounts of sweet, salty, or high-fat
snack foods.
Exercise Regularly
Almost
everyone can benefit from exercise, and there is some form
of exercise almost everyone can do. If you have any doubt,
check first with your doctor. Usually, as little as 15 to
30 minutes of vigorous exercise three times a week will help
you have a healthier heart, eliminate excess weight, tone
up sagging muscles, and sleep better. Think how much difference
all these improvements could make in the way you feel.
Learn to Handle
Stress
Stress
is a normal part of living. Everyone faces it to some degree.
The causes of stress can be good or bad; desirable or undesirable,
such as a promotion on the job or the loss of a spouse. Properly
handled, stress need not be a problem. But unhealthy responses
to stress, such as driving too fast or erratically, drinking
too much, or prolonged anger or grief, can cause a variety
of physical and mental problems. Even on a very busy day,
find a few minutes to slow down and relax. Talking over a
problem with someone you trust can often help you find a satisfactory
solution. Learn to distinguish between things that are worth
fighting about and things that are less important.
Be Safety Conscious
Think
"safety first" at home, work, school, play, and on the highway.
Buckle seat belts and obey traffic rules. Keep poisons and
weapons out of the reach of children, and keep emergency numbers
by your telephone. When the unexpected happens, you will be
prepared.
Start
by asking yourself a few frank questions: Am I really doing
all I can to be as healthy as possible? What steps can I take
to feel better? Am I willing to begin now? If you scored low
in one or more sections of the test, decide what changes you
want to make for improvement. You might pick that aspect of
your lifestyle where you feel you have the best chance for
success and tackle that one first. Once you have improved
your score there, go on to other areas.
If you
already have tried to change your health habits (to stop smoking
or exercise regularly, for example), do not be discouraged
if you have not yet succeeded. The difficulty you have encountered
may be due to influences you have never really thought about,
such as advertising, or to a lack of support and encouragement.
Understanding these influences is an important step toward
changing the way they affect you.
There
is help available. In addition to personal actions you can
take on your own, there are community programs and groups
that can help you and your family make the changes you want
to make. If you want to know more about support groups or
about any of the topics above, contact your county Extension
home economist. There is a lot you can do to stay healthy
or to improve your health. Start today.
My
new lifestyle habit:
Short-range
goal:______________________________
_______________________________________________
_______________________________________________
Date
I will start:______________________________
_______________________________________________
_______________________________________________
Name
of friend or group with whom I will do this activity:
_______________________________________________
_______________________________________________
Healthstyle,
a U.S. Public Health Service publication, was adapted for
use in Iowa by Randy R. Weigel, extension specialist-human
development and family life, from a Kansas Extension publication
by Michael Bradshaw.
Study Questions
Lesson
1
Stress Management for the Health of It
1. A
person who is nervous about talking in front of a group is
suffering what kind of stress?
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
2. Why
do some people view stressful events as challenges while others
fear stressful events?
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
3. Why
is improving one's lifestyle important for stress management?
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
4. What
are some common symptoms of stress?
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
5. There
is no way to be completely rid of stress. Improving your life
and health provides the physical and emotional strength to
cope with the inevitable stresses of life. What are some ways
you can revamp your health and life to manage stress?
_______________________________________________________
_______________________________________________________
_______________________________________________________
_______________________________________________________
Study Answers
Lesson
1
Stress Management for the Health of It
1. Psychological,
because the cause of this stress is mental; the person is
afraid he/she may stutter, forget the words, etc. Problems
are anticipated, but they have not actually occurred.
2. Three
reasons for different reactions to stress are a person's attitude,
perception, and skills for managing stress. If your attitude
toward life is positive, then stress may be seen as a challenge
and not a problem. Past experiences and the skills you feel
you have to meet life's demands will affect the degree of
stress you experience.
3. It
is estimated that as many as 7 of the 10 leading causes of
death could be reduced through common sense changes in lifestyle.
According to the U.S. Center for Disease Control, 83 percent
of all deaths of adults between ages of 21 and 65 are related
to lifestyle.
4. Physical
discomfort (headaches, insomnia, muscle tics, digestive upsets),
emotional discomfort (bad temper, mood swings, crying spells,
nervousness), mental confusion (forgetfulness, boredom, poor
concentration), and relationships (loneliness, nagging, staying
away from others).
5. Exercise
(walking, jogging, swimming, sports), sensible eating habits,
recreation and hobbies, relaxation, reaching out to family
and friends for support.
Disclaimer
and Reproduction Information: Information in NASD does not
represent NIOSH policy. Information included in NASD appears
by permission of the author and/or copyright holder. More
NASD Review: 04/2002
This
lesson was revised by Brenda J. Thames, EdD, Program Development
Specialist, and Deborah J. Thomason, EdD, Family and Youth
Development Specialist, Department of Family and Youth Development.
These materials were originally adapted by Lucy J. Pearson
from the "Stress on the Farm Home Study Course" prepared by
Randy Weigel, Sharon Mays, and Barb Abbott, Cooperative Extension
Service, Iowa State University of Science and Technology.
This material was adapted, in part, from Sally Middleton's
"Farm Family Stress", Cooperative Extension Service, Michigan
State University, May 1983, E-1697.
The
Clemson University Cooperative Extension Service offers its
programs to people of all ages, regardless of race, color,
sex, religion, national origin, or disability and is an equal
opportunity employer.
Clemson
University Cooperating with U.S. Department of Agriculture
and South Carolina Counties. Issued in Furtherance of Cooperative
Extension Work in Agriculture and Home Economics, Acts of
May 8 and June 30, 1914.
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