Stress Management
by COL Carol N. Brown

Stress is the most costly lifestyle factor in corporate America and was found to generate more than $35 million in medical costs at Union Pacific Railroad based in Omaha, Nebraska (Leutzinger, Goetzel, Richling, & Wades, 1993). Studies have shown that companies were spending about one-half of their after-tax dollars on medical care for their employees in the 1980's and early 1990's and that these costs were on the rise (Pelletier, 1993). Predictions were that the 50% figure would increase to more than 60% by the year 2000 (Herzlinger & Schwartz, 1985). Future studies will show whether this was borne out or not, but it is clear that we and our businesses spend a large amount on stress related care.

Some people thrive on stress, and others succumb to it. If you have good coping skills, a support system, and other resources such as money, education, and a good job, you are more likely to be able to sail through stressful situations without becoming adversely affected. If any of your resources are not available, your control over the situation is decreased, and therefore, your coping mechanisms may be lessened.

The dictionary defines Stress as a "mentally or emotionally disruptive or disquieting influence." In reality, stress is better defined as how you perceive what is happening to you. The signs associated with too much stress in one's life include:

• Trouble sleeping-either too much or too little
• Weight gain or loss
• Lack of concentration
• Low self-esteem
• Low energy
• Frenzy of activity (agitated depression)
• Thoughts of suicide
• Withdrawal from friends and Family
• Withdrawal from activities

The body reacts to stress through muscle tension, a rapid heart rate, and increased blood pressure due to constriction of blood vessels. This can account for those coronary injuries occurring in a person whose lipid profile was "good". Even without plaque (that buildup in the arteries), the constriction could be severe enough to cause death to the heart muscle, resulting in a heart attack. When one adds other risk factors, such as smoking, obesity, and a history of high blood pressure, the impact can be deadly! In a study conducted by Dr. Sue Jacobs, 125 heart attack survivors were interviewed as to what events had occurred during the 26-hour period prior to the attack. They found that 51% reported they had experienced serious stress. Stressful events included giving a presentation, attending important meetings, job security issues, threatened emotional interactions with spouse or children, deaths in the Family, and financial problems.

So you're wondering, "what can I do?" The best thing to do for yourself is to develop stress hardiness. Here is what Dr. Bob Brooks, Harvard Medical Center, calls the 5 "C's" of Stress Hardiness:

• Commitment: Never lose sight of the passion that motivated you to get into your present situation. Hold on to it when things get rough.
• Challenge: Look for the opportunity that is created with every change or loss. If you can't find one, then look at the task ahead of you and think of it as a challenge that you can meet.
• Control: A stress-hardy individual is one who is proactive. The person says, "what part of this situation can I control, and what part is out of my control?" The stress-hardy individual does not deplete himself by trying to change that which is out of his control.
• Cognition: A stress-hardy person does not let himself or herself get bogged down with the "should of", "would of", or "could of". If you think positively, you will be positive. Your energy goes where your thoughts flow.
• Compassion: Remember to think about what it feels like to be the other person. Having empathy for others busts stress because it gives you a perspective on what is going on.

Stress Busting Tips

Physical changes you can make now:

• Add exercise into your life
• Find a hobby
• Make sure you get enough sleep - improve your sleep environment
• Reduce the amount of caffeine, sugar, and fatty foods in your diet
• Organize and prioritize your time
• Set reasonable and manageable goals
• Take breaks and don't feel guilty
• Learn relaxation and breathing techniques
• Schedule massages for yourself

• Compartmentalize - break up your "TO DO" list into manageable pieces
• Stay focused on the here and now
• Reinforce your successes no matter how small they may be
• Don't judge yourself if you do not meet your goals
• Realize that you create your own life by how you think about the world, SO:

  Accept your current reality
  Choose what you want to happen
  Choose to view life positively
  Take action and make choices that help achieve your vision and goals

• Stop blaming other persons or circumstances for your unhappiness
• Resist trying to change what is outside of yourself and therefore, out of your power
• Decide to be happy and make positive choices.

Other Stress Management Resources on HOOAH 4 HEALTH:

Stress Resources
The Mind-Body Connection:Exercise and Stress