What Is Stress?
Stress is a feeling that's created when we react to particular events. It's the body's way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.
The events that provoke stress are called stressors, and they cover a whole range of situations — everything from outright physical danger to making a class presentation or taking a semester's worth of your toughest subject.
The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body's energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.
This natural reaction is known as the stress response. Working properly, the body's stress response enhances a person's ability to perform well under pressure. But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.
Stress is a feeling that's created when we react to particular events. It's the body's way of rising to a challenge and preparing to meet a tough situation with focus, strength, stamina, and heightened alertness.
The events that provoke stress are called stressors, and they cover a whole range of situations — everything from outright physical danger to making a class presentation or taking a semester's worth of your toughest subject.
The human body responds to stressors by activating the nervous system and specific hormones. The hypothalamus signals the adrenal glands to produce more of the hormones adrenaline and cortisol and release them into the bloodstream. These hormones speed up heart rate, breathing rate, blood pressure, and metabolism. Blood vessels open wider to let more blood flow to large muscle groups, putting our muscles on alert. Pupils dilate to improve vision. The liver releases some of its stored glucose to increase the body's energy. And sweat is produced to cool the body. All of these physical changes prepare a person to react quickly and effectively to handle the pressure of the moment.
This natural reaction is known as the stress response. Working properly, the body's stress response enhances a person's ability to perform well under pressure. But the stress response can also cause problems when it overreacts or fails to turn off and reset itself properly.
In modern society, most of us can't avoid stress. But we can learn to behave in ways that lessen its effects. Researchers have identified a number of factors that affect one's vulnerability to stress - among them are eating and sleeping habits, caffeine and alcohol intake, and how we express our emotions.
The following questionnaire is designed to help you discover your vulnerability quotient and to pinpoint trouble spots.
• Rate each item from 1 (always) to 5 (never), according to how much of the time the statement is true of you.
• Be sure to mark each item, even if it does not apply to you - for example, if you don't smoke, circle 1 next to item six.
1. I eat at least one hot, balanced meal a day.
1 (always) - 3 (sometimes) - 5 (never)
2. I get 7 to 8 hours of sleep at least four nights a week.
1 (always) - 3 (sometimes) - 5 (never)
3. I give and receive affection regularly.
1 (always) - 3 (sometimes) - 5 (never)
4. I have at least one relative within 50 miles on whom I can rely.
1 (always) - 3 (sometimes) - 5 (never)
5. I exercise to the point of perspiration at least twice a week.
1 (always) - 3 (sometimes) - 5 (never)
6. I limit myself to less than half a pack of cigarettes a day.
1 (always) - 3 (sometimes) - 5 (never)
7. I drink fewer than five alcoholic drinks a week.
1 (always) - 3 (sometimes) - 5 (never)
8. I am the appropriate weight for my height.
1 (always) - 3 (sometimes) - 5 (never)
9. I have an income adequate to meet basic expenses.
1 (always) - 3 (sometimes) - 5 (never)
10. I get strength from my religious or spiritual beliefs.
1 (always) - 3 (sometimes) - 5 (never)
Continued over
24 ADVANCES in orthomolecular research Volume 3 Issue 8
11. I regularly attend club or social activities.
1 (always) - 3 (sometimes) - 5 (never)
12. I have a network of friends and acquaintances.
1 (always) - 3 (sometimes) - 5 (never)
13. I have one or more friends to confide in about personal matters.
1 (always) - 3 (sometimes) - 5 (never)
14. I am in good health (including eyesight, hearing, and teeth).
1 (always) - 3 (sometimes) - 5 (never)
15. I am able to speak openly about my feelings when angry or worried.
1 (always) - 3 (sometimes) - 5 (never)
16. I converse regularly with the people I live with about domestic problems – e.g., chores or money.
1 (always) - 3 (sometimes) - 5 (never)
17. I do something for fun at least once a week.
1 (always) - 3 (sometimes) - 5 (never)
18. I am able to organize my time effectively.
1 (always) - 3 (sometimes) - 5 (never)
19. I drink fewer than three cups of coffee (or other caffeine-rich drinks) a day.
1 (always) - 3 (sometimes) - 5 (never)
20. I take some quiet time for myself during the day.
1 (always) - 3 (sometimes) - 5 (never)
Results:
To get your score, add up the figures and subtract 20.
- A score below 10 indicates excellent resistance to stress.
- A score over 30 indicates some vulnerability to stress;
- you are seriously vulnerable if your score is over 50.
You can make yourself less vulnerable by reviewing the items on which you scored three or higher and trying to modify them. Notice that nearly all of the items describe situations and behaviors over which you have a great deal of control.
Concentrate first on those that are easiest to change – for example, eating a hot, balanced meal daily and having fun at least once a week – before tackling those that seem difficultBuild Your Resilience
Ever notice that certain people seem to adapt quickly to stressful circumstances and take things in stride? They're cool under pressure and able to handle problems as they come up. Researchers have identified the qualities that make some people seem naturally resilient even when faced with high levels of stress.
If you want to build your resilience, work on developing these attitudes and behaviors:
Think of change as a challenging and normal part of life.
See setbacks and problems as temporary and solvable.
Believe that you will succeed if you keep working toward your goals.
Take action to solve problems that crop up.
Build strong relationships and keep commitments to family and friends.
Have a support system and ask for help.
Participate regularly in activities for relaxation and fun.
Learn to think of challenges as opportunities and stressors as temporary problems, not disasters. Practice solving problems and asking others for help and guidance rather than complaining and letting stress build. Make goals and keep track of your progress. Make time for relaxation. Be optimistic. Believe in yourself. Be sure to breathe. And let a little stress motivate you into positive action to reach your goals.
An Аnti-Stress Program
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