Every person experiences stress at some time or another. While stress is beneficial sometimes, other times it can be harmful and can even contribute to health problems. Luckily, there are some simple steps you can take to manage stress and its symptoms.

Stress Symptoms

In order to manage stress, it is important to recognize the symptoms of stress. When we are under stress, the body is constantly adjusting to external stimuli in order to keep body conditions stable. During the stress response, our bodies can experience a number of symptoms, including:

• anger
• chest pain
• headaches
• heart palpitations
• irritability
• joint pain
• muscle tension
• shortness of breath
• sweating
• upset stomach.

We can experience these symptoms in response to a number of factors, including a work deadline, a traffic jam or a first date.

Complications of Chronic Stress

People can experience chronic stress from such situations as caring for a sick loved one, poverty and unhealthy relationships. Chronic stress can also result from years in a high-pressure job.

Symptoms of chronic stress include:

• anxiety
• backaches
• depression
• fatigue
• frequent infections
• headaches
• insomnia
• muscle tension.

When a person experience chronic stress, stress symptoms can lead to a number of serious health complications, including:

• diabetes
• high blood pressure
• heart disease
• eating disorders
• immune system disorders
• stroke.

Stress Management Techniques

In order to cope with stress and alleviate stress symptoms, it is important to practice stress management techniques. Here are a few simple steps you can take to make stress more manageable:

• Avoid Caffeine: Caffeine is a strong stimulant that causes a stress reaction in the body. By avoiding caffeine many people feel more relaxed, sleep better and have more energy.
• Exercise Regularly: To beat the symptoms of stress, try some aerobic exercise. When we are experiencing stress, our bodies enter a high-energy state. In order to use up the excess energy and drive down stress, jog, walk, swim or ride a bike for at least 30 minutes on most days.
• Get Plenty of Sleep: Sleep is a major stress reducer. Not only does sleep help repair the body, but it also helps people feel better prepared to handle stressful situations during waking hours.
• Have a Sense of Humor: Many people say that laughter is the best medicine. When we laugh, we relieve tension. Being able to laugh at a stressful situation or during times of stress can positively impact your mental and physical condition.
• Practice Relaxation Techniques: By practicing relaxation techniques during times of stress, we are able to slow our pulse and breathing, decrease our blood pressure and relax our muscles. To relax, there are many things you can do. While some people find it relaxing to sit in a quiet room, others find relaxation from petting the family cat or taking a warm bath. Another beneficial relaxation technique is meditation. While you can learn meditation through an instructor or class, you can also buy books on meditation or meditation tapes.
• Set Realistic Expectations: By setting unrealistic goals, you are setting yourself up for stressful situations. When you goals are realistic, you'll find life less stressful and more manageable.
• Take Time for Yourself: Know when you need a break. Taking small time-outs throughout the day will help keep you refreshed and alert and can help combat the symptoms of stress.
• Vent: It is important to vent your feelings of frustration in order to release stress. If you don't have a friend or family member with whom you can vent, join a support group or consider going to a therapist.

Resources

American Cancer Society. (nd). Meditation. Retrieved August 25, 2003, from www.cancer.org/docroot/ETO/content/ETO_5_3X_Meditation.asp?sitearea=ETO.

University of Michigan. (nd). Stress manager. Retrieved August 19, 2003, from www.umich.edu/~fasap/stresstips/contents.html.